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 SUGAR

Woman Craving a DoughnutAdded sugar is the single worst ingredient in the modern diet.

It can have harmful effects on metabolism and contribute to all sorts of diseases.

Here are 10 disturbing reasons why you should avoid added sugar like the plague.

1. Added Sugar Contains No Essential Nutrients and is Bad For Your Teeth

You’ve probably heard this a million times before… but it’s worth repeating.

Added sugars (like sucrose and high fructose corn syrup) contain a whole bunch of calories with NO essential nutrients.

For this reason, they are called “empty” calories.

There are no proteins, essential fats, vitamins or minerals in sugar… just pure energy.

When people eat up to 10-20% of calories as sugar (or more), this can become amajor problem and contribute to nutrient deficiencies.

Sugar is also very bad for the teeth, because it provides easily digestible energy for the bad bacteria in the mouth (1).

Bottom Line: Sugar contains a lot of calories, with no essential nutrients. It also causes tooth decay by feeding the harmful bacteria in the mouth.

2. Added Sugar is High in Fructose, Which Can Overload Your Liver

Glass Full Of Sugar CubesIn order to understand what is so bad about sugar, then you need to understand what it is made of.

Before sugar enters the bloodstream from the digestive tract, it is broken down into two simple sugars… glucose and fructose.

  • Glucose is found in every living cell on the planet. If we don’t get it from the diet, our bodies produce it.
  • Fructose is different. Our bodies do not produce it in any significant amount and there is no physiological need for it.

The thing with fructose is that it can only be metabolized by the liver in any significant amounts.

This is not a problem if we eat a little bit (such as from fruit) or we just finished an exercise session. In this case, the fructose will be turned into glycogen and stored in the liver until we need it (3).

However, if the liver is full of glycogen (much more common), eating a lot of fructose overloads the liver, forcing it to turn the fructose into fat (4).

When repeatedly eating large amounts of sugar, this process can lead to fatty liver and all sorts of serious problems (5).

Keep in mind that all of this does NOT apply to fruit. It is almost impossible to overeat fructose by eating fruit.

There is also massive individual variability here. People who are healthy and active can tolerate more sugar than people who are inactive and eat a Western, high-carb, high-calorie diet

Bottom Line: For people who are inactive and eat a Western diet, large amounts of fructose from added sugars get turned into fat in the liver.

3. Overloading The Liver With Fructose Can Cause Non-Alcoholic Fatty Liver Disease

Junk FoodWhen fructose get turned into fat in the liver, it is shipped out as VLDL cholesterol particles.

However, not all of the fat gets out, some of it can lodge in the liver.

This can lead to Non-Alcoholic Fatty Liver Disease (NAFLD), a growing problem in Western countries that is strongly associated with metabolic diseases (6).

Studies show that individuals with fatty liver consume up to 2-3 times as much fructose as the average person (7, 8).

Bottom Line: Excess fructose gets turned into fat, which can lodge in the liver and cause non-alcoholic fatty liver disease.

4. Sugar Can Cause Insulin Resistance, a Stepping Stone Towards Metabolic Syndrome and Diabetes

Doctor Thumbs DownInsulin is a very important hormone in the body.

It allows glucose (blood sugar) to enter cells from the bloodstream and tells the cells to start burning glucose instead of fat.

Having too much glucose in the blood is highly toxic and one of the reasons for complications of diabetes, like blindness.

One feature of the metabolic dysfunction that is caused by the Western diet, is that insulin stops working as it should. The cells become “resistant” to it.

This is also known as insulin resistance, which is believed to be a leading driver of many diseases… including metabolic syndrome, obesity, cardiovascular disease andespecially type II diabetes (9).

Many studies show that sugar consumption is associated with insulin resistance, especially when it is consumed in large amounts (10, 11).

Bottom Line: When people eat a lot of sugar, it can cause resistance to the hormone insulin, which can contribute to many diseases.

5. The Insulin Resistance Can Progress to Type II Diabetes

Diabetic Shooting InsulinWhen our cells become resistant to the effects of insulin, the beta cells in our pancreas make more of it.

This is crucial, because chronically elevated blood sugars can cause severe harm.

Eventually, as insulin resistance becomes progressively worse, the pancreas can’t keep up with the demand of producing enough insulin to keep blood sugar levels down.

At this point, blood sugar levels skyrocket and a diagnosis oftype II diabetes is made.

Given that sugar can cause insulin resistance, it is not surprising to see that people who drink sugar-sweetened beverages have up to an 83% higher risk of Type II diabetes (12, 13).

Bottom Line: Because of the harmful effects of sugar on the function of insulin, it is a leading driver of type II diabetes.

6. Sugar Can Give You Cancer

MuffinCancer is one of the leading causes of death worldwide and is characterized by uncontrolled growth and multiplication of cells.

Insulin is one of the key hormones in regulating this sort of growth.

For this reason, many scientists believe that having constantly elevated insulin levels (a consequence of sugar consumption) can contribute to cancer (14).

In addition, the metabolic problems associated with sugar consumption are a known driver of inflammation, another potential cause of cancer (15).

Multiple studies show that people who eat a lot of sugar are at a much higher risk of getting cancer (16, 17, 18).

Bottom Line: There is considerable evidence that sugar, due to its harmful effects on metabolism, can contribute to cancer.

7. Due to its Effects on Hormones and the Brain, Sugar has Unique Fat-Promoting Effects

Boy Eating Ice CreamNot all calories are created equal.

Different foods can have different effects on our brains and the hormones that control food intake (19).

Studies show that fructose doesn’t have the same kind of effect on satiety as glucose.

In one study, people drank either a fructose-sweetened drink or a glucose-sweetened drink.

Afterwards, the fructose drinkers had much less activity in the satiety centers of the brain and felt hungrier (20).

There is also a study where fructose didn’t lower the hunger hormone ghrelin nearly as much as glucose did (21).
Over time, because the calories from sugar aren’t as fulfilling, this can translate into an increased calorie intake.

Bottom Line: Fructose doesn’t cause satiety in the brain or lower the hunger hormone ghrelin nearly as much as glucose.

8. Because it Causes Massive Dopamine Release in The Brain, Sugar is Highly Addictive

Sugar can be addictive for a lot of people.

Like abusive drugs, sugar causes a release of dopamine in the reward center of the brain (22).

Woman Snorting Doughnuts

The problem with sugar and many junk foods is that they can cause massive dopamine release… much more than we were ever exposed to from foods found in nature (23).

For this reason, people who have a susceptibility to addiction can become strongly addicted to sugar and other junk foods (24).

The “everything in moderation” message may be a bad idea for people who areaddicted to junk food… because the only thing that works for true addiction is abstinence.

Bottom Line: Because sugar causes a large release of dopamine in the brain, it can cause addiction in a lot of people.

9. Sugar is a Leading Contributor to Obesity in Both Children and Adults

Obese Man on a Scale, SmallerThe way sugar affects hormones and the brain is a recipe for fat gain disaster.

It leads to decreased satiety… and can get people addicted so that they lose control over their consumption.

Not surprisingly, people who consume the most sugar are by far the most likely to become overweight or obese. This applies to all age groups.

Many studies have examined the link between sugar consumption and obesity and found a strong statistical association (25).

The link is especially strong in children, where each daily serving of sugar-sweetened beverages is associated with a whopping 60% increased risk of obesity (26).

One of the most important things you can do if you need to lose weight is to significantly cut back on sugar consumption.

Bottom Line: Because of the effects of sugar on hormones and the brain, sugar dramatically increases the risk of becoming overweight or obese.

10. It Ain’t The Fat… It’s SUGAR That Raises Your Cholesterol and Gives You Heart Disease

Sugar cubesFor many decades, people have blamed saturated fat for heart disease… which is the #1 killer in the world.

However… new studies are showing thatsaturated fat is harmless (27, 28).

The evidence is mounting that sugar, NOT fat, may be one of the leading drivers of heart disease via the harmful effects of fructose on metabolism (29).

Studies show that large amounts of fructose can raise triglycerides, small, dense LDL and oxidized LDL (very, very bad), raise blood glucose and insulin levels and increase abdominal obesity… in as little as 10 weeks (30).

These are all major risk factors for heart disease.

Not surprisingly, many observational studies find a strong statistical association between sugar consumption and the risk of heart disease (31, 32, 33).

Take Home Message

For people who can’t tolerate it, added sugar is incredibly harmful.

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food

 

Nutrition for kids is based on the same principles as nutrition for adults. Everyone needs the same types of nutrients — such as vitamins, minerals, carbohydrates, protein and fat. Children, however, need different amounts of specific nutrients at different ages.

So what’s the best formula to fuel your child’s growth and development? Check out these nutrition basics for girls and boys at various ages, based on the 2010 Dietary Guidelines for Americans.

Consider these nutrient-dense foods:

  • Protein. Choose seafood, lean meat and poultry, eggs, beans, peas, soy products, and unsalted nuts and seeds.
  • Fruits. Encourage your child to eat a variety of fresh, canned, frozen or dried fruits — rather than fruit juice. If your child drinks juice, make sure it’s 100 percent juice and limit his or her servings.
  • Vegetables. Serve a variety of fresh, canned or frozen vegetables — especially dark green, red and orange vegetables, beans and peas.
  • Grains. Choose whole grains, such as whole-wheat bread, oatmeal, popcorn, quinoa, or brown or wild rice.
  • Dairy. Encourage your child to eat and drink fat-free or low-fat dairy products, such as milk, yogurt, cheese or fortified soy beverages.

Aim to limit your child’s calories from solid fats and added sugar, such as butter, cake and soda. Look for ways to replace solid fats with vegetable and nut oils, which provide essential fatty acids and vitamin E. Oils are naturally present in olives, nuts, avocados and seafood.

If you have questions about nutrition for kids or specific concerns about your child’s diet, talk to your child’s doctor or a registered dietitian.

 
 
Ages 2 to 3: Daily guidelines for girls and boys
Calories 1,000-1,400, depending on growth and activity level
Protein 2-4 ounces
Fruits 1-1.5 cups
Vegetables 1-1.5 cups
Grains 3-5 ounces
Dairy 2-2.5 cups
Ages 4 to 8: Daily guidelines for girls
Calories 1,200-1,800, depending on growth and activity level
Protein 3-5 ounces
Fruits 1-1.5 cups
Vegetables 1.5-2.5 cups
Grains 4-6 ounces
Dairy 2.5-3 cups
Ages 4 to 8: Daily guidelines for boys
Calories 1,200-2,000, depending on growth and activity level
Protein 3-5.5 ounces
Fruits 1-2 cups
Vegetables 1.5-2.5 cups
Grains 4-6 ounces
Dairy 2.5-3 cups
Ages 9 to 13: Daily guidelines for girls
Calories 1,400-2,200, depending on growth and activity level
Protein 4-6 ounces
Fruits 1.5-2 cups
Vegetables 1.5-3 cups
Grains 5-7 ounces
Dairy 2.5-3 cups
Ages 9 to 13: Daily guidelines for boys
Calories 1,600-2,600, depending on growth and activity level
Protein 5-6.5 ounces
Fruits 1.5-2 cups
Vegetables 2-3.5 cups
Grains 5-9 ounces
Dairy 3 cups
Ages 14 to 18: Daily guidelines for girls
Calories 1,800-2,400, depending on growth and activity level
Protein 5-6.5 ounces
Fruits 1.5-2 cups
Vegetables 2.5-3 cups
Grains 6-8 ounces
Dairy 3 cups
Ages 14 to 18: Daily guidelines for boys
Calories 2,000-3,200, depending on growth and activity level
Protein 5.5-7 ounces
Fruits 2-2.5 cups
Vegetables 2.5-4 cups
Grains 6-10 ounces
Dairy 3 cups

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Easter service

Easter eggs galore

Some for the rich

Some for the poor

Eat our lunch

Then off to pray

Thanking God

For a wonderful day

Time to relax

Time to enjoy

Our festive break

Watch TV

Family around

Get out the eggs

Indulge and enjoy

The company of our friends

Then off to pray

Once more

Thanking God

For a wonderful day

Gillian Sims

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skip

Love is…

Dancing through the daffodils

Skipping with the lambs

Love is many things

Love is…

Finding that spring in your step

When your heart is leaping

Wherever you may tread

Love is…

Feeling that burning desire

Being with the one you love

To set your emotions on fire

Love is…

That unique feeling

That unique bond

Knowing you belong

Love is…

Picnics in the park

Being together

Underneath the stars

Love is…

Emotion you may discover

Happiness or sadness

Love is a roller-coaster

Love is an experience

To cherish like no other

Gillian Sims

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cold_flu

cup of teaAs the weather becomes colder and we stay indoors more, people often catch colds or other viruses. The cold and flu season can begin as early as October and usually ends sometime in April. While there is no way to cure the common cold or the flu, healthy eating during cold and flu season can help you avoid getting sick.

Foods that may Boost the Immune System

Researchers are finding positive links between immune function and components in food. If you or your kids seem to get one cold after another, you’ll want to make sure they eat plenty of immune-building foods.

Garlic may boost your immune system, increasing resistance to infection and stress. To get the immune power from garlic, crush the cloves with the flat side of a knife before adding them to your food. This releases the garlic juice, which has great immune properties.

Cheese and other dairy products contain conjugated linoleic acid, a natural component of dairy fat which has boosted immune response in animal studies.

Yogurt and other cultured milk products contain probiotics, beneficial bacterial with immune-boosting benefits. Look for the “live active culture” seal, which indicates that probiotics have been added. Also check milk product labels for vitamin D. Early research suggests low levels of vitamin D may be linked to a seasonal increase in colds and flu and a higher incidence of respiratory infections.

Vitamin C, found in citrus fruits and juices, may also help the body’s immune system.

Zinc, found in meat, chicken, peanuts and peanut butter, plays an important role in the proper functioning of the immune system in the body

Foods that Heal

Fresh ginger root can help you when you are sick by inducing sweating and decreasing nausea and diarrhea. Make ginger tea by grating one ounce of fresh ginger in a pint of water. Cover and simmer for 10 minutes. Add lemon and honey to taste.

Chicken soup and warm beverages increase the flow of nasal secretions, helping alleviate cold symptoms. Of course, the taste and wonderful aroma of chicken soup may be an important part of the beneficial effects.

Healthy eating during cold and flu season means getting the daily requirement of essential vitamins and minerals by eating a balanced diet that contains a variety of foods from all food groups.

Keeping the Germs Away

The most important thing you can do to keep from getting sick is to wash your hands. A common way to catch a cold is by rubbing your nose or eyes, so to protect against infection wash your hands frequently.

Your hands pick up germs from other people or from contaminated surfaces and hand washing prevents you from infecting yourself with the germs. Use warm water, soap and wash for several minutes for best results.

Other good health practices are not sharing cups, or silverware and cleaning high-contact items, such as doorknobs, faucets and telephones, with soap and water.

 

Boost Your Immune System

Even when your hands are clean, staying healthy means more than simply avoiding germs. Healthy bodies have an easier time fighting off infection. To stay healthy and boost your immune system:

  • Get plenty of rest
  • Eat a well-balanced diet
  • Exercise regularly
  • Decrease stress
  • Cut back on unhealthy habits, such as smoking and over consuming alcohol

Studies have shown that a session of moderate physical activity produces positive effects on the immune system. Over time, this means catching fewer colds and other upper respiratory tract infections.

Feeling Better

For most of us getting sick is a part of life. If you do catch a cold or the flu, the following advice still holds true.

To feel better while you are sick:

  • Drink lots of fluids and get plenty of rest
  • Use a humidifier – to moisten mucus membranes
  • Add immune-boosting foods to your shopping list this flu season.

When you are sick, stay home so you don’t infect others. If you do go out and need to sneeze or cough, use a tissue or sneeze or cough into your sleeve or upper arm. Don’t do it into your hand, since you can spread the virus to others by touching people or handling objects that others may use.

This information is not a substitute for a physician’s advice or your own good judgment. If you are feeling truly awful, your symptoms worsen or last a long time it is always wise to contact a physician.

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sick

I’m feeling sick and getting worse.
I think I’d better see the nurse.
I’m sure I should go home today.
It could be fatal if I stay.
I’m nauseated, nearly ill.
I have a fever and a chill.
I have a cold. I have the flu.
I’m turning green and pink and blue.
I have the sweats. I have the shakes,
a stuffy nose, and bellyaches.
My knees are weak. My vision’s blurred.
My throat is sore. My voice is slurred.
I’m strewn with head lice, ticks, and mites.
I’m covered in mosquito bites.
I have a cough, a creak, a croak,
a reddish rash from poison oak,
a feeble head, a weakened heart.
I may just faint or fall apart.
I sprained my ankle, stubbed my toes,
and soon I’ll start to decompose.
And one more thing I have today
that makes me have to go away.
It’s just as bad as all the rest:
I also have a science test.

by Kenn Nesbitt

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seagullsxxxxxxxxxxxxxxxxx

The wind blows on cliffs so high

All you can hear is the seagulls cry

The crashing waves

Echoes in the smugglers caves

Children walking on the cobbled beach

You can hear the crunching

Beneath their feet

Fisherman trawling

Crabs are crawling

To escape

The fisherman’s bait

The sea is rolling waves so high

All you can hear is the seagulls cry

They sit and wait for the fisherman’s trawl

On Hastings cobbled beach at early dawn

Gillian Sims

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bill

Most of us have a love-hate relationship with the grocery store. Some coupon-savvy families squeak by on less than $300 a month, while others jam-pack their carts to the tune of $300 a week.

So who’s right?

It depends. We recommend spending 5–15% of your take-home pay on food, which includes groceries and meals out. But even if your food budget falls within that healthy range, maybe you’d still like to see it come down a few notches. Check out these five easy ways to change your grocery shopping habits for the better—without clipping coupons.

1. Redefine Dinner

If the word dinner conjures up a big homemade meal with a nice cut of meat, two steaming sides, a crusty French loaf and a chocolaty finish, cut yourself some slack! This isn’t the 1950s and weeknight suppers don’t have to be a big production.

Your kids and spouse will survive on BLTs, omelets or a nice salad several times a week. So don’t be afraid to plan simple, one-item-only meals. Reduce your guilt andyour budget by redefining the most expensive meal of the day.

2. Buy the Store Brands Already!

You know generic pasta is cheaper, but you’re still not convinced it won’t ruin your great-grandmother’s lasagna recipe. In a 2009 Consumer Reports study, 29 brand-name foods went up against their generic counterparts. Of the 29 pairings, 19 scored “equally good” in the blind taste test. In other words, your less-expensive lasagna will taste just as delicious.

Still not sold? According to a 2014 academic study, when chefs bought staples like salt, sugar and baking soda, they were much more likely to buy the generic than were non-chefs. And they’re the food experts! The study concluded that if more of us purchased store brands, we could save roughly $44 billion collectively. It pays to be brand un-loyal.

3. Change Up Your Grocery Stores

What made you pick your current grocery store? Is it the friendliest? How about the most convenient? Maybe you just know where everything is? Don’t let a comfortable routine cost you money.You may even find that two grocery stores are your best bet—one for meats and bulk items and another for everything else.

If you’re still not sure which grocery stores are worth checking into, ask around. People love talking about getting a good deal, and the ones who are getting the best deals will gladly gush about their favorite spots. Figuring out a new grocery store may be frustrating at first, but it’s worth learning a new layout to keep that extra $20 in your wallet.

4. Make a Detailed List

A list is simply a plan. You must plan out what you’ll make for breakfasts, lunches and dinners for the next week and then write out each ingredient you’ll need for those meals (plus a few snacks, of course).

When you arrive at the store, remember to buy only what’s on your list. This is key to staying on budget! And if you go shopping as a family, let your kids help plan the meals on the front end so they know this trip isn’t a junk food free-for-all. It’s much easier to stay on budget when you’re shopping with a plan and working as a team.

5. Always Use Cash

The best way to stick to a lower food budget is to pay with cash. When you enter the grocery store with cash in hand, you know exactly how much you can spend. Plus, you’ll stick to the meat-and-potatoes necessities of your budget rather than your ice cream-and-cookie impulse buys.

If you still find you’re eating high on the hog at the beginning of the month and then scraping by on tuna fish by the end, make a cash run every two weeks, instead of every month. This way, you’ll have a better picture of how much you can actually afford to spend each week, versus for the entire month.

Better Habits, Better Budget

By simply starting a few new habits, you can lower your monthly food budget and meet your money goals even faster. That means more cash to pay down debts, invest for the future, or save up for something fun—like a babysitter and a nice meal out where someone else cooks and cleans up.

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If I were to make up the etiquette rules,
it wouldn’t be too impolite
to reach for the biggest dessert on the tray
and gobble it down in one bite;
to beat on my brother with drumsticks;
eat corn on the cob with my toes;
stand up on my chair and shout, “Food fight!”
hang string beans right out of my nose.

I’d say it’s okay to blow bubbles in milk;
to dribble and slobber and slurp;
to yackety-yak with my mouth full of food,
then swallow and let out a burp.
It wouldn’t be crude to bounce meatballs,
to hide all the veggies I hate,
stick bubble gum under the table,
or lick all my fingers and plate.

And after I made up the etiquette rules
there’s one other thing I would do.
Whenever my parents are eating,
I’d make them obey the rules, tooby

Joan Horton

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strart

It’s only the beginning now

a pathway yet unknown
At times the sound of other steps
sometimes we walk alone

The best beginnings of our lives
May sometimes end in sorrow
But even on our darkest days
The sun will shine tomorrow.

So we must do our very best
Whatever life may bring
And look beyond the winter chill
To smell the breath of spring.

Into each life will always come
A time to start anew
A new beginning for each heart
As fresh as morning dew.

Although the cares of life are great
And hands are bowed so low
The storms of life will leave behind
The wonder of a rainbow.

The years will never take away
Our chance to start anew
It’s only the beginning now
So dreams can still come true.

by Gertrude B. McClain

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It will be lonely this Christmas

Because my wife will not be by my side,

6 x 6 foot room

With four grey walls surround me

A prison cell 

That’s why it will be lonely this Christmas

Because last year I got drunk

And knocked A little child  down,

So It will be lonely this Christmas

I deserved what I got,

3 years in prison that’s isn’t a lot

I took child’s life,

So That’s why I can’t see my wife

I will be lonely this Christmas,

That’s what I have to sacrifice

By Thomas Sims

The moral of this poem

IS

DON’T DRINK AND DRIVE

THIS CHRISTMAS

THANK YOU

PLEASE REBLOG THIS AND SPREAD THE WORD. STOP THE SUFFERING THIS CHRISTMAS.

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