What the Fructose!

If you read this blog then you know I have had my own struggles with weight loss especially since reaching menopause. You also know I promote organic foods, when possible, and decreasing sugar. So, if you read my post from the other day about sugar being addicting then you got a good feel for the science. However, more explanation is needed especially when it comes to Fructose and sneaky names for sugar on food labels. Not only should you check for how many added sugars there are foods you buy in the supermarket, but also at the ingredients on each label. If you are having a hard time losing weight, or have Type 2 Diabetes, Pre-Diabetes, or Metabolic Syndrome, watch all of the videos below and learn about Fructose, High Fructose Corn Syrup, added sugars and how the body metabolizes sugars. You may have to pick your jaw up off the floor. None of them are long, and if you are at a high risk for Cardiac Disease pay particular attention to how high sugar amounts are leading to Cardiac Disease. This is not a paid post and I get no credit for sharing the videos. They are to help my readers learn.

There is one link, here, and the video is awesome, but be sure to read it all too. Do it last, though, after the other videos. It will make more sense.

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Love Your Heart: Stress and Hypertension

So, this is the third week of Love Your Heart month.  Heart health, and awareness should be at the top of your list.  For people with CKD, believe it or not Cardiac Disease is the top killer.  I put Stress, and Hypertension together in one post, because they very much go hand in hand.  I won’t go into all the specifics about stress, but I will share an article that you can read for more specifics.

Stress is a very broad term, and anything can be a stressor.  A stressor is the thing that causes the stress response in the body.  The very top things that cause stress are everyday life matters such as money, marriage, work, illness, family, etc.  For men, and Type A personalities, stress can be especially deadly on the heart.  The report, that I will share, states that men who have 3 stressful life events are more likely to die from a Heart Attack.  If you add smoking, HTN, and high cholesterol to the stress mix, and you have a heart disaster in the making.  Plus we all respond differently to stress, and some stress is a good thing, especially if it makes you make real and positive changes in your life.  I am a type A personality, and over the years I have had to learn to say No, know my limits, and not allow my personality to destroy my health.  My job is extremely stressful, I work 2 days a week in a Assisted Living Facility with Memory Care.  I was just offered a promotion, and had the where with all to turn it down, as much as my Type A personality was screaming at me to do it.  Knowing my limits allowed me to say no to something I know deep down will not be good for me.  These are not things that come naturally, but are things you can teach yourself, as I did.  It took many years, being a mother, and a nurse to make me see that my own personality was not helping me.  That doesn’t mean Type B personalities don’t have stress, that is not true.  We all have stress, it is how we cope with it that makes the difference.  If you have no coping skills, other than anger, hostility, or self hate, then you don’t have good coping skills, and you need to train your brain to have some.  Mindfulness is the first step to reducing all stress.

So, how does stress relate to  HTN?  When you are stressed, remember there are many different types of stress, the body produces a rush of hormones in response to the stressor.  These hormones cause your heart to beat faster, and  your blood vessels to constrict, that causes a short term rise in blood pressure.  Hypertension, or HTN is a long term, or chronic, rise in blood pressure.  Studies have shown that stress, that is not dealt with, or allowed to build up over long periods of time, lead to chronic HTN.  HTN is one of the leading risk factors for Cardiac Disease.  So, learning to deal with stress, along with other health choices, such as diet, exercise, and cessation of smoking, can all lead to a healthier heart.  For some people the only risk factor they have is stress.

If you would like to learn ways to cope with stress, use the contact button, or my email address, at the top of the home page, to message me for a free meet and greet.

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Read more about stress here.

Health Buddy Melissa

 

Foodie Friday, on Saturday

Well you know how it goes.  Friday was a crazy day, and I didn’t even turn my computer on. I do check my emails for any potential meet and greets, but that is on my phone.  So, for this week, Foodie Friday, is on Saturday.  Today I will talk about nutrition and Cardiac Disease, plus how it effects people with CKD.  Always, remember to check my disclaimer page, and remember for February you get 10% off the monthly health coach plan.  Use the contact button to message me for a free meet and greet.  Tomorrow will be an update day.

So, for me the two most important things that have to do with nutrition and Cardiac Disease, is sodium intake and fat intake.  If you have CKD, you should already be following a 2G or low sodium diet.  A 2G sodium diet is equivalent to 2,000 mg per day, and trust me that is not a lot.  I will update tomorrow on the specifics, but I have found the best way to stick to a 2G sodium diet, is following a plant based diet.  There are variations to it, including the DASH diet, Inflammation Diet, and the Whole Plant Based Diet.  I am sure there are others, but those are the ones I am familiar with.  For me, I am somewhere in between all of them.  I don’t know if I well ever be WPB because I do not intend to give up oil, butter, or real mayonnaise.  Plus, I get my Omega 3’s from eggs from chickens fed Omega 3’s.  That is because I absolutely hate fish, and fish oils makes me so bloated and gassy I could die.  I do not eat a lot of eggs, anyhow, or butter, or mayo, so I think I am good with that.  Plant based means you eat most, or all of food that comes from plants.  Fruits, veggies, whole grains, pasta, beans, nuts, and seeds.  It is generally low in sodium, unless you are buying canned.  If you must buy canned, go for organic, they are generally lower in sodium, or frozen if you can’t buy fresh.  I prefer frozen , or fresh, except for beans.  I have no patience for making baked beans.  For CKD be careful of potassium levels, and sugar for Diabetes.  It is kind of a pain, and can take forever in the grocery store, checking all those labels, but once you learn your favorites, and best options for you, then you will know what to get.  Protein should not be an issue if you have CKD, because like for me stage 3, 50G of protein is what I should be getting.  That is not hard to obtain.  However, if you don’t have CKD, but do have Cardiac Disease, be sure and ask your doctor how much protein your body needs.  We are all different.  You may need more protein if you have any kind of a healing wound.  So, again a doctor can refer you to a Dietitian.

Your body absolutely needs some fats.  According to my research, people with Cardiac Disease, or trying to stay heart healthy, should consume no more than 78 grams of fat per day, and those should be the unsaturated, not saturated kind.  Again, getting used to reading labels.  For me, because I love continuity, I will stick with 50 grams of fat for me, as with protein.  If you have CKD, remember that pre packaged foods labeled low fat, except for part skim dairy products, something else has to replace the fat that is removed.  Very often what is put in is phosphorus based preservatives.  This is a no, no if  you have CKD.  It is much better to calculate the fat in a serving, and then eat only enough fat to stay in your limit.  I was asked my the National Kidney Foundation to do my first advocate assignment, writing to our new Congress members about my kidney story.  One of the things I will emphasize is the need for Phosphorus amounts per serving to be on all food labels.  I will be working on that today.  Wish me luck!  Learn about fats, and the different kinds of fats.  If you need assistance with this, or need help reading a food label. I can help.  Message me for a free meet and greet.  My last post, for February will be on Cholesterol, a very special fat, especially dangerous for heart disease.  Don’t forget to check the archives for my post on exercise to help prevent Cardiac Disease, and my new Walking Buddy program.  Nicer weather is coming, time to start planning to walk.

So, for tomorrow updates, I will discuss the Carb Cycling diet plan, vs the Plant Based diet plan.  Plus, my husband got me a Fitbit for Valentine’s Day, and I will compare that with my Samsung Health app.  My March calendar, and the special for March will be posted with the next week or so.

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