What is a Carbohydrate?

A compound made up of carbon, hydrogen and oxygen. Basic carbohydrates are simple sugars. Some examples are honey, jams, jellies, syrups,candies, soft drinks, fruits and fruit juices. 

Complex carbohydrates that come from plants are called starch, and are found in grains, vegetables, breads, seeds, legumes, and beans. 

The quality of your carbohydrates is so important. Simple sugars such as candy, sofas, and sugary sweeteners in cakes and cookies offer very little in nutritional value. They are literally “empty calories“ meaning they have no nutritional value. 

Complex carbohydrates are comprised of hundreds even thousands of simple sugars that are linked together, but they function quite differently inside the body. Once ingested, several enzymes break down this complex carbohydrate to its simplest form, called glucose. Glucose is what our bodies will recognize and absorb as a simple sugar. Both simple and complex carbohydrates must be broken down to be used by the body. 

What about Protein?

Protein in not just in food, it acutallly floats around in the body; all over the body. Bones, Organs, tendons, ligaments, muscle, cartilage, hair, nails, teeth and skin are all made of protein. 

Not the Fat?

Before you shake your head, just listen to all of the positives about Fat.

1.    Provides a immediate source of energy

2.    Children need fat to grow properly

3.    Fat supports your cell walls in your body

4.    Enables your body to circulate, store, and absorb the fat soluble vitamins A,D,

    E,K. Without any fat, you would be deficient in these vitamins. 

5.    Helps to promote healthy skin and hair

6.    Foods taste better with added flavour, texture and aroma. 

7.    Insulator protector beneath the skin. 

8.    Protects your vital organs for protection and support. 

Harmful byproducts from the utilization of oxygen that is needed by the cells in our body to function normally. Free radicals are also created from environmental pollution, certain industrial chemicals,and smoking. 

It’s been a long day, and you are ready to get to bed, close your eyes and try to sleep. Just are you are getting your body and brain to a relaxed state, your brain is now getting geared up to the intense work it needs to get done while you close your eyes. Sleep is essential to every process in the body, affecting our physical and mental functioning the next day, our ability to fight disease and develop immunity, and our metabolism and chronic disease risk. While you sleep, your brain is washing, cleaning itself, and removing buildup toxins that pile up during the day. Sleep affects every aspect of your health. 

This process does not work well during the day because we are too busy going in many different directions. When you don't get enough sleep or if your brain is not able to rest, you will experience sleep deprivation, meaning you are not getting enough sleep. 

For most adults, the amount of sleep needed for best health is 7 to 8 hours each night. When you get less sleep than that, as many people do, it can eventually lead to many health problems.

Sleep is an altered state of consciousness providing limited interactions with your surroundings. Depending on the stage of sleep you may be in, sleep is overall quite quiet and still. 

Sleep and mental health are very closely connected. When you are able to get good sleep, you can maintain your baseline mental health but even just one night of sleep deprivation can greatly impact your mood and behaviour the next day. When a lack of sleep becomes a chronic habit, the risk of developing depression, anxiety, and other conditions greatly rises. Additionally, lack of sleep inhibits one’s ability to lose weight.

In a study conducted with soldiers on the impact of sleep deprivation, here are the results:

 With 7 hours of sleep - your accuracy rate was 98%

With 6 hours of sleep - your accuracy rate was 50%

With 5 hours of sleep - your accuracy rate was 28%

With 4 hours of sleep - your accuracy rate was 15%
 

We need and must care about our sleep. Stop doing anything that hurts it, and do things that will help it. 

What can rob us of the sleep we need?

TV/Gadgets

Caffeine, alcohol, medication

Caffeine constricts blood flow to every organ in the body

Alcohol will allow you to fall asleep but then 2 hours later your brain will wake you up

Warm, light, or noisy room

Worry or anger

RLS (Restless Leg Syndrome)

Sleep Apnea

Shiftwork

ADD/ADHD

How to enhance your sleep: 

Meditation, hypnosis

Cool, dark, quiet room

Solve emotional issues before bed

Melatonin, Magnesium

5HTP or SMS if worrier

Sound therapy

Socks to bed (warm feet)

Lavender (on pillow, oil, scent)- good for sleep, mood and reduces anxiety

Journalling

Are you ready to kick sleep deprivation to the curb?

You want to get healthy, eat better, and be more active, but you feel discouraged, defeated, and deflated. Each time you try a new plan, a new diet, it seems to be going well but then you hit a plateau, and that is where it starts to spiral downward. You start to think you are a failure because you can't keep up with your goals and weight loss because it is taking so long you will never lose the weight you need to lose. 

Or are you finding that your life seems like it is spinning out of control, and you are going in so many different directions? You have so many commitments of work, kids, driving them to school, picking them up, cleaning the house, paying the bills, and whatever else you seem to shove into your day. It never seems like there is an end to your day. Top it off you start forgetting to do things, or you forget where you put things, and that feeling of self-control or even confidence seems to wane. 

You start thinking that there must be a better way. There is…You can be Your Best Self…and it starts with knowing your true authentic self. Now, what is authenticity? Simply, authenticity means you're true to your own personality, values, and spirit, regardless of the pressure that you're under to act otherwise. You're honest with yourself and with others, and you take responsibility for your mistakes.

As a follower of Christ, there are many lies that the Enemy tries to tell us which rob us of our true selves, leading us to an overwhelming sense of guilt and shame. We tend to hide and feel sorry for ourselves, turning our hearts away from God. The further and farther we drift away, the less we will truly be able to develop our true identity. God, however, is our “Identity Giver” and it is his design for us to live in his identity for us. When we do, we will reflect His image to Him, to ourselves, and to those around us. 

I want to point out the importance and power that we have within ourselves when we live in our “true identity”. We however need to go to battle, not against flesh and blood, but against our mind, and what we choose to believe about God and ourselves. 

WE ARE WHO GOD SAYS WE ARE

Radical Transformation occurs when we understand the power of our mind, how we think, and how we are able to experience this change. When we are able to see ourselves just as God sees us, one that is made in His image, and his likeness we are able to see inside ourselves and the world differently than others do. God changes us from the inside out, unlocking our True Self. Your purpose is not as important as it is in finding your True Self. We bring a unique perspective and hope to those around us. You are unique and there are things that no one except you can do. When you are not the ‘Real You” others will miss out on knowing who God is, and your experiences. 

4 key supplements you should be taking to achieve optimal health

You're battling a cold or the flu, and you're experiencing fatigue. Your kitchen counter is filled with various medications and remedies you've either considered or have been recommended by others, yet none seem to provide relief. Your energy remains low, and frustration mounts. So, what's the next step? How can you restore your body and immune system to peak performance? What other options are worth exploring?

Here are 4 key supplements you should be having during this time but in actuality all of the time.

Vitamin C

1. Vitamin C - The Immune System's Mighty Ally - Vitamin C contributes to enhancing the cellular operation of both our innate and adaptive immune systems. Additionally, it facilitates tissue repair and regeneration, guards against heart disease, promotes iron absorption, and safeguards against scurvy.

2. Vitamin C contributes to reducing the occurrence of the common cold, lowering hypertension, mitigating the risk of stroke, enhancing iron absorption, elevating mood, strengthening immunity, facilitating wound healing, managing asthma, regulating diabetes, and potentially offering benefits in addressing certain types of cancer and heart disease.

Vitamin D

1. Vitamin D is often referred to as the "Sunshine Vitamin" since it is synthesized in your skin through exposure to sunlight.

2. Vitamin D helps reduce the risk of certain diseases such as Multiple Sclerosis, heart disease, and influenza.

3. Vitamin D decreases depression, stabilizes your mood

4. Vitamin D helps with weight loss

Zinc

1. Zinc is a crucial nutrient for our bodies, even though our bodies cannot synthesize or retain it.

2. Zinc is crucial for the proper functioning of our immune system, particularly if you have experienced pneumonia.

3. Treats diarrhea

4. Zinc contributes to each phase of the wound healing process.

5. Chronic Disease Prevention - Zinc possesses antioxidant qualities that aid in averting oxidative stress.

6. Prevents Age-Related Macular degeneration - Zinc prevents cell damage in the retina

7. Supports Sexual Health

8. Prevent osteoporosis, and supports bone healthy