Ruth Sanders

The Cycle of Sugar Addiction (why it may not be all your fault)

Are you addicted to sugar? According to Julia Ross, when sugar was first refined it was kept under lock and key and was called "crack."

When big business found out about it they had dollar signs flashing in their eyes. Here was a substance that was cheap and addictive.

In 1800, each American consumed 18 pounds of sugar in one year. Now that number has reached 130 pounds each year

How is it addictive?

1. It lights up the same place in the brain as cocaine.
A new study has shown that sugar lights up the same reward- addiction area as cocaine, or any other addictive drug.

2. Too much causes glucose levels to spike, creating a desire for more.
The body is only made to have 4 grams (1 teaspoon) of glucose in the blood at any one time.
There are 43 grams of sugar in just one 12-ounce can of soda.

If you ingest too much of this or refined carbohydrates (which turn into sugars) at one time, the body has to deal with this excess. Your body secretes a hormone from the pancreas called insulin, which keeps your blood sugar regulated by sending it to the areas of your body

When you ingest too much, over time, one of 2 things happens:

1. The pancreas starts over-reacting and shunting too much glucose out of the blood which results in a condition call hypoglycemia, or low blood sugar.
2. Your cells can be come resistant to insulin and you can develop diabetes because the glucose stays in the blood.

Plus, the excess is still turned into fat in both conditions. "How's that?" You might wonder. Say you eat a doughnut (10 grams of sugar), and then later in the day, you have a candy bar (24 grams of sugar). Your body is frantically trying to deal with this. The pancreas overreacts and the blood sugar gets a little low. You don't have the high any more so you grab a cola or another candy bar. This shoots your blood sugar level up again and the whole thing starts over. If you don't get your "sugar fix," you are tired, irritable, and can't think straight.

So how does this become an addictive cycle? The more sugar you eat the less you taste the sweetness. And as your body continues to go through these blood sugar swings, damaging your cells, you need more and more to even feel normal.

When you consume complex sugars and carbohydrates such as fruits, vegetables and whole grains, and reduce or eliminate simple sugars and carbohydrates such as donuts, sweetened drinks, and white flour products, your blood sugar is regulated and you won't be craving the simple sugars anymore. You will no longer be addicted to this substance and will have all the energy and clear thinking you need to have a productive and happy life.

Ready to start feeling enough energy to enjoy your life? If you have any questions, I would be glad to answer them. Here is where to contact me .

Ruth Sanders

Certified Health Coach

Ruth Sanders

My 10 Top Everyday Superfoods

You don't need some exotic, expensive "superfood" to have great health.

My Top 10 Everyday Superfoods
1. Berries
Raspberries contain ellagic acid, a compound with anti-cancer properties. Blueberries are packed with anthocyanins; antioxidants that may help keep memory sharp as you age.
2. Nuts
Nuts are rich sources of heart-healthy unsaturated fats. Walnuts’ high mono- and polyunsaturated-fat content also helps reduce total and “bad” LDL cholesterol levels while maintaining healthy levels of “good” HDL cholesterol.
3.Sweet Potatoes
Sweet potatoes are so brilliantly orange thanks to their alpha and beta-carotene. The body converts these compounds into the active form of vitamin A, which helps keep your eyes, bones and immune system healthy.
4. Cruciferous Vegetables
Cruciferous veggies such as broccoli and kale contain sulforaphane, a type of isothiocyanate that is thought to prevent cancer by helping to stimulate the body’s detoxifying enzymes.
5. Spinach
Spinach is 67% folate, which lowers homocysteine, a factor in heart disease and stroke.
6. Avocado
Avocado contains high levels of pantothenic acid or B5, which helps break down fat and is a mood stabilizer.
7. Apples
Containing the nutritious fiber known as pectin, apples are an incredible food for your brain and body. They have been linked to a lower body weight, lower cholesterol, an improved mood, and improved heart health.
8. Carrots
Carrots are a great source of beta-carotene (Vitamin A), Vitamin C, potassium, magnesium, and other antioxidants for your immune system and skin health.
9. Celery
Celery is one of the best foods for lowering your blood pressure. Two studies at the University of Illinois show that a powerful flavonoid in celery, called luteolin, inhibits the growth of cancer cells, especially in the pancreas. Another study suggests that the regular intake of celery could significantly delay the formation of breast cancer cells.
10. Beets
Beets are great for your liver. If your liver is sluggish you may experience chronic headaches, fatigue, digestive problems, constipation and many other problems

My clients love taking charge of their health and avoiding constant doctor's visits and reliance on prescription drugs. If you would like some support in gaining vibrant health, contact me to set up a Free "Get Back your Health" strategy session.

Ruth Sanders

Certified Holistic Health Coach

Ruth Sanders

Protect Yourself from Colds and Flu

It's that time of year again. You've probably noticed that all around you your coworkers, friends and the clerk at the grocery store are sneezing and coughing. Besides washing your hands, what can you do to protect yourself and your family from their germs?

Strengthen your Immune System with food:

Get vitamin C from fruits; oranges, kiwi, papaya are the highest sources.
Vegetables sources of vitamin C are; red bell peppers, cauliflower and broccoli.
Enjoy mushrooms, nuts and seeds, which contain zinc and selenium for immune boosting.
Garlic and onions and thyme contain antiviral and antibacterial substances.
Ginger contains substances that target viruses and is good for congestion-if you do get sick.

Turmeric is a spice that is anti-inflammatory and can boost your immune system.

Turmeric Ginger Tea

1/2-teaspoon turmeric powder
1/4 teaspoon ginger powder
1-teaspoon butter or coconut oil/or
a couple of shakes of black pepper (to make the turmeric more absorbable)
1 ½ cup hot water

1/8 tsp of stevia or to taste (optional)

Limit sugars and simple carbs

Eating too much sugar and simple carbohydrates weakens the immune system by decreasing the response of neutrophils that fight bacteria and viruses.

Minimize stress and get adequate sleep

The effects of stress weaken your immune system. Spend a few quiet moments alone to decompress from the stress of the day. Stop and take a few deep breaths throughout the day when you feel tense.

Consider supplements

Common supplements used to boost the immune system are Astragalus and Echinacea.Vitamin D is also considered and immune booster. The best way to get this is from the sun, but in the winter supplementation may be necessary.

Olive leaf and elderberry extracts may stop the replication of viruses and ward off the flu. Always check with your doctor before adding supplements, especially if you take a prescription medication.

By following a few sensible tips, you can go a long way in keeping you and your family protected from the flu.

Ruth Sanders Certified Health Coach
simplebalancedhealth.com

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Ruth Sanders

5 Ways to Prevent that Afternoon Slump

It happens about 2 PM or sometimes even at 10 or 11 in the morning. You are just so tired or maybe even sleepy. You just want to take a nap. Well, if you are where you can take a nap
just a 20 minute one can be helpful. But most of us cannot just quit working and go take a nap. So you reach for yet another cup of coffee or a sugary snack to keep you going. You know this is not healthy for you, but, what can you do. You have to keep going.
And yes, I know what that feels like because I felt exactly the same way and reached for the sugar to keep going.

So how do you have enough energy to make it through the day and be healthy, too.
Here are some things I do now to prevent that afternoon slump.

1. Keep my blood sugar balanced .I have protein at breakfast; eggs, any kind of meat, and some fruit and or veggies.
If I have a small amount of cereal, I make sure it is high fiber such as steel cut oats, to keep my blood sugar regulated.
Eat a good lunch with some meat and veggies and maybe a good complex carbohydrate such as sweet potato.

2. Keep hydrated. A lack of water can cause fatigue. If you drink coffee or tea, these are diuretics and can dehydrate you.

3. Have a healthy snack, if needed- some nuts and an apple is my favorite

4. A stretch break- stretch your body and take some deep breaths to bring energizing oxygen into your body.

5. Good sleep the night before
Take time to unwind before bed, no electronics at least an hour before.

That miserable afternoon slump is preventable with just a few preventive measures.

If you have any questions, or would like to talk about having more energy, or any other health challenge just email me and I would be glad to help.

Ruth Sanders
ruthsanders@mail.com

simplebalancedhealth.com

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Ruth Sanders

Why Do You Crave Sugar?

The cause of sugar addiction is not always just the sugar.
Yes, there is a physical addiction, but why are you eating the
sugar in the first place?

Sugary treats are a quick,easy way of distracting ourselves from our current discomfort; which makes the problem worse in the long run.

Instead of trying to resort to willpower, which doesn't usually
work long term, ask yourself "why am I feeling this unease?

Some possible reasons:

*Boredom
*Stress
*Lack of nutrients
*Loneliness
*Dissatisfaction with a job or other situation in your life
*Feeling overwhelmed

Any yes, eating sugar causes your blood sugar to be unbalanced
so that you need even more sugar.

The cycle can be broken. I know I broke my cycle of sugar addiction.
But I didn't get permanent results until I dealt with the emotional reasons
and replaced the nutrients I was missing.

It feels so much better on this side of a sugar addiction.

If you are using food as a distraction and would like help breaking the cycle of your sugar cravings, I would love to help.

Go to my contact page at simplebalancedhealth.com if you would like to ask me any questions. I would be glad to help however I can.

Ruth Sanders Certified Health Coach

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Ruth Sanders

How to Create Energy in Your Body

Sales of energy drinks have skyrocketed in the last few years, people are consuming more and more caffeinated and sugary beverage, and yet people are still tired. Why is this?

There are a few common reasons for fatigue:

   *Hypoglycemia
   *Poor nutrition
   *Not enough sleep
   *Chronic stress

If your doctor has ruled out any chronic illness, here are some things you can do:

1. Eat a Healthy Diet

    Complex carbohydrates such as fruits, vegetable, and whole grains provide vitamins, minerals, and fiber for a steady flow of energy and stabilized blood sugar. Lean proteins such as meat, fish, eggs, nuts and seeds provide building blocks to repair your body and strengthen your immune system.

You may think that simple sugars such as a candy bar or a sugary drink are giving you energy, but in reality it is just short term. You very suddenly crash causing exhaustion and inability to think clearly. Simple sugars also deplete vitamins and minerals, leaving your tired and weakening your immune system.

Don’t skip meals, especially breakfast. Be sure to have some protein at breakfast such as eggs, or yogurt and nuts. Eat 6 smaller meals if you need to for blood sugar regulation.

Drink plenty of pure water. Dehydration can cause your body systems to slow resulting in fatigue, and headaches.

2. Get Adequate Rest

     Be sure to get 7-8 hours of sleep at night. Your body restores itself during sleep, balancing and rejuvenating all your body's systems and organs.

Take breaks during the day. Stretch and take some deep breaths. One cause of not getting enough sleep at night is being overtired. You'll find that you actually get that project done more quickly and with greater ease if you take regular breaks.

3. Get Regular Physical Activity

   Getting some form of regular physical activity will increase your circulation and lung capacity to bring oxygen and blood flow to your body to create energy. It doesn't have to be structured, just any activity that you enjoy.

You will experience clearer thinking, more stamina and a greater ability to deal with stress. Physical activity also strengthens your immune system, lessening the chances of your getting sick and not being able to work, or enjoy events with your family.

Having a healthy balance of good nutrition, rest and physical exercise will help your body produce it's own steady supply of energy from within.

       If you are struggling with having enough energy to enjoy your life, I would love to help.

     I help people take control of their health and feel confident about their future. My clients are determined to live a life free of constant doctors visits and reliance on prescription medication.
Contact me if you have any questions, or to schedule a free Discovery Session, and let’s see if I can help you get your energy back.

Ruth Sanders
Certified Holistic Health Coach

Ruth Sanders

Dry Skin Brushing for Lymphatic System

Dry Skin Brushing For Lymphatic Circulation
Purchase a natural (not synthetic) bristle brush with a long handle so can reach all areas of your body.

When brushing, always brush toward your heart, which is best for circulation and your lymphatic system. You can brush your entire body (including the soles of your feet). Start at your feet and work your way up your legs to your arms, chest, back, and stomach. Brush in long strokes or circles, whichever you like. Avoid brushing your face (unless you have a special brush designed for this delicate skin), any other delicate areas, or any areas with irritations or abrasions (including varicose veins).
The pressure you apply while brushing your skin should be light, (avoid "scrubbing"). Your skin should be pink after a session (not red or irritated) and you can brush for as long (or as little) as you'd like. An average dry brushing session may last between two and 20 minutes.

Some benefits of dry skin brushing:
1. You'll exfoliate dead skin.
Forget your in-shower loofah and body scrubs, this will ensure you have silky-smooth skin all year round!
2. It stimulates your lymphatic system.
Dry brushing your skin will kick start your lymphatic system, which helps you remove toxins from the body. The stiffer the bristles on the brush, the better the lymphatic stimulation you’ll create.
3. Dry brushing helps to reduce cellulite.
Cellulite is simply toxic materials that have accumulated in your body’s fat cells and are trapped, unable to be eliminated from the body. Dry skin brushing helps to break down any trapped toxins from within the body and help your body eliminate them through its usual elimination channels.
4. It unclogs pores and de-congests skin.
Dry skin brushing unclogs your skins pores and helps your skin absorb more nutrients. Daily skin brushing promotes healthy, breathing skin. It's a real treat for the largest organ in our bodies!

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Ruth Sanders

Breast Cancer "Awareness"

Breast cancer "awareness"

According to Dr. Andrew Weil M.D." Cruciferous vegetables such as broccoli, cauliflower and cabbage contain a cancer preventing compound so potent that is being investigated as a chemotherapy agent. Eat berries for their beneficial phytonutrients and antioxidants. Emphasizing fruits and vegetables, whole grains, nuts, cold water fish that provide omega-3 fatty acids (fish eaters have a reduced risk of cancer) is the best nutritional strategy."

He also recommends using the spice turmeric in food.Moderate exercise is helpful and also learning to manage stress.

All these things have in common is that they reduce inflammation and keep your immune system strong. This protects you from many diseases.

Ruth Sanders Certified Holistic Health Coach

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Breast Cancer

prevent breast cancer

Ruth Sanders

Do You Hold Your Breath When you Eat?

Do you hold your breath when you eat?

Do you hold your breath when you eat? You may say no, but notice when you eat if you tend to hold your breath in your upper chest. May be you are tense, or feeling rushed. This runs havoc with your digestion.You may feel as if your food gets stuck, or may have indigestion afterwards.
So when you eat, relax, take a moment to say a prayer of thanks, and eat slowly and remember to breath and accept the food as the nutrients that build your wonderful body and mind. You will be more satisfied with your food, and will have better digestion.

Ruth Sanders CHHC, AADP

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digestion

Ruth Sanders

I'm So Tired-How Can I Have More Energy

I'm so tired. How can I get some more energy?

This is a question I get all the time. Sales of energy drinks have skyrocketed in the last few years, and yet people are still tired. Why is this?

There are a few common reasons for fatigue:
Candida infection
Depression
Hypoglycemia
Poor nutrition
Under or over sleeping
Chronic stress

If your doctor has ruled out any chronic illness, here are some things you can do:

1. Eat a Healthy Diet

Complex carbohydrates such as fruits, vegetable, and whole grains provide vitamins, minerals, and fiber for a steady flow of energy and stabilized blood sugar. Lean proteins such as meat, fish, eggs, nuts and seeds provide building blocks to repair your body and strengthen your immune system. You may think that simple sugars such as a candy bar or a sugary drink are giving you energy, but in reality it is just short term. You very suddenly crash causing exhaustion and inability to think clearly. Simple sugars also deplete vitamins and minerals, leaving your tired and weakening your immune system. Don’t skip meals, especially breakfast.Be sure to have some protein at breakfast such as eggs, or yogurt and nuts. Eat 6 smaller meals if you need to for blood sugar regulation.
Drink plenty of pure water. Dehydration can cause your body systems to slow resulting in fatigue, and headaches.

2. Get Adequate Rest

Be sure to get 7-8 hours of sleep at night. Your body restores itself during sleep, balancing and rejuvenating all your body's systems and organs.
Take breaks during the day. Stretch and take some deep breaths. One cause of not getting enough sleep at night is being overtired. You'll find that you actually get that project done more quickly and with greater ease if you take regular breaks.

3. Get Regular Physical Activity

Getting some form of regular physical activity will increase your circulation and lung capacity to bring oxygen and blood flow to your body to create energy. It doesn't have to be structured, just any activity that you enjoy. You will experience clearer thinking, more stamina and a greater ability to deal with stress. Physical activity also strengthens your immune system, lessening the chances of your getting sick and not being able to work, or enjoy events with your family.Having a healthy balance of good nutrition, rest and physical exercise will help your body produce all the energy you need to enjoy your life without being exhausted all the time.

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energy

hypoglycemia

tired