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Self Defense With The Damsel in Defense

Weekly Health Tips & Workout

10 Ways to Transform Your Health in 2024 continued!

10. Limit sugar

Sugar tastes amazing, I know! But it creates a literal war in our bodies. Our bodies can only tolerate this war infrequently and at small amounts. If we flood our bodies with excessive sugar repeatedly then the damage can lead to weight gain, diabetes, brain fog, dental issues, heart disease, depression, accelerated aging and more.

🍪 Weight gain: Consuming sugary foods and beverages can lead to weight gain, as they are high in calories and low in nutrients. Without the nutrients, the body continues to want more with no satisfaction…which is why it can be easy to consume a bag of cookies and still be hungry! The body got nothing it could use AND excess sugar which then gets stored in the muscles, liver and then fat cells.

🍩 Increased risk of type 2 diabetes: Regular consumption of sugary foods and drinks can contribute to the development of insulin resistance, which can lead to type 2 diabetes. The body tries to create equilibrium each time we eat sugar by supplying Insulin to the cell so it will grab the excess sugar. When that process gets overloaded, overtime, the cell stops responding to the Insulin.

🦷 Dental problems: Sugar is a major contributor to tooth decay and cavities. Bacteria in the mouth feed on sugar and produce acids that can erode tooth enamel.

❤️‍🩹 Increased risk of heart disease: High sugar intake can raise blood pressure, increase triglyceride levels, and contribute to inflammation and insulin resistance, all of which can increase the risk of heart disease.

🧁 Poor nutrition: Foods high in added sugars often lack essential nutrients and can displace healthier food choices. This can lead to nutrient deficiencies and poor overall nutrition. Poor overall nutrition then leads to loss of energy, poor sleep quality, poor digestion, the list goes on…

🧃 Increased risk of certain cancers: Some studies have found a link between high sugar consumption and an increased risk of certain types of cancer, such as breast, colon, and pancreatic cancer.

🍦 Accelerated aging: Sugar can contribute to the formation of advanced glycation end products (AGEs) in the body, which can damage collagen and elastin, leading to premature aging of the skin.

It's important to note that these negative effects are primarily associated with the consumption of added sugars found in processed foods, sugary beverages, and sweets. Naturally occurring sugars in fruits and dairy products, when consumed in moderation, are generally not a cause for concern.

Side tip: Eat raw foods 🥗 and avoid processed foods 🍟🌭

Raw food is a product that is sold in its original form and has not undergone any processing: fruit and vegetables, legumes, eggs, fish, etc. Conversely, processed products are those that have undergone some form of transformation in order to be sold and which do not occur in this form in nature: ready-made meals, fruit juices and soft drinks, cookies, etc.

Ultra-processed foods have problematic health effects: they are often low in nutrients with a high glycemic load. What’s more, they generally contain little fiber and their texture can be too soft to be satiating.

Finally, consuming processed foods throws the gut microbiota out of balance. As a result, the intestinal microbiota has fewer good bacteria, which are essential to proper body function since they fight pathogens (e.g. parasites and bacteria) and perform essential functions to prevent lifestyle diseases.

Here are some tips for avoiding processed foods:

🧂Go with short ingredient lists, meaning no more than 4 or 5 ingredients.

😏Avoid products whose ingredient list includes items with complicated names (glucose-fructose syrup, hydrolyzed proteins, modified starch, etc.).

😋Choose products without problematic additives!

🥕Eat as many raw, unprocessed products as possible, that you have prepared and cooked yourself.

What we eat means everything to our health and how well we age. Fuel your body with amazing nutrients and you will be shocked at what your body can do!

Mindfull Wellness Blog

Borocay Philippines | 5 Resorts

1. Shangri-La's Boracay Resort and Spa:

   • Take advantage of the resort's private beach area for a secluded and tranquil experience.

   • Explore the resort's lush tropical gardens and enjoy the stunning views from various vantage points.

   • Indulge in the resort's world-class spa facilities for a relaxing and rejuvenating experience.

   

2. Discovery Shores Boracay:

   • Enjoy the resort's prime location on White Beach, offering easy access to the island's vibrant nightlife and dining scene.

   • Don't miss out on the complimentary sunset cocktails offered at the resort's Sands Restaurant.

   • Make use of the resort's excellent facilities, including a swimming pool, fitness center, and spa.

3. The Lind Boracay:

   • Relax by the resort's infinity pool and enjoy breathtaking views of the ocean.

   • Explore the nearby D'Mall for shopping, dining, and entertainment options.

   • Participate in the resort's various water sports activities, such as snorkeling, diving, and kayaking.

4. Crimson Resort & Spa Boracay:

   • Take advantage of the resort's spacious villas and suites, perfect for families or couples seeking privacy and luxury.

   • Enjoy a variety of dining options at the resort's restaurants, serving both local and international cuisine.

   • Experience ultimate relaxation at the resort's Aum Spa, offering a range of treatments inspired by traditional Filipino healing practices.

5. Mövenpick Resort & Spa Boracay:

   • Explore the resort's lush tropical surroundings and enjoy direct access to Punta Bunga Beach.

   • Indulge in a culinary journey at the resort's various dining outlets, offering a mix of international and local flavors.

   • Relax and rejuvenate at the Sagay Spa, which offers a range of treatments using natural ingredients inspired by Boracay's environment.

Have a great rest of the week,

 Jamie and Ashley