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Wonderfully Fit | Nutritional Consulting

What Does It Mean To Eat Clean?

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Clean eating diets are a very popular trend these days. They focus on replacing unhealthy processed foods with fresh, whole alternatives. Processed foods have often lost much of their nutritional value in order to make them last longer or taste better. Not only that, they may also contain additives or preservatives that have a negative impact on your health with regular consumption.

Here’s some more info on the clean eating lifestyle, as well as some tips for “cleaning up” your diet if needed.

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Who Started Clean Eating?

While the idea of eating whole foods to stay healthy was certainly not new at the time, it gained in popularity in 2007 when the Eat-Clean Diet Book was published by bestselling author and fitness model Tosca Reno. The book detailed the “eat-clean” diet that she stuck to in order to get in shape for a bodybuilding competition. The popularity of the book lead to ten more titles in the Eat-Clean series being published.

Stay Away from Sugar

The first step to take in order to eat a more clean diet is to cut out sugar as much as possible. Regularly eating sugar or foods that contain high-fructose corn syrup can lead to weight gain and diabetes, among other things.

Cutting sugar out of your diet completely won’t be easy. Just about every sweet, processed snack food on the market includes some sugar. But, when you’re in the mood for something sweet, reach for some fruit rather than candy or sweets.

Drink Plenty of Water

When you feel thirsty, water is the healthiest drink to reach for. Try to drink at least two liters of water every day. You may want to buy a reusable water bottle to help encourage you to drink more.

Soda and sports drinks both come with a lot of added sugar (not to mention the acid found in soda, which softens tooth enamel). An occasional glass of fruit or vegetable juice is a healthy drink alternative. Just make sure that you look for juice made from real fruits and vegetables.

Check the Labels

When in doubt about a certain food, check the nutrition facts and ingredient list carefully. Make sure that the bulk of the ingredients listed are whole foods and not artificial or processed. Some foods may say that they are “whole” on the label, but actually only be made in part with clean ingredients.

Also, make sure you pay attention to the serving size. A food’s nutrition facts may not look so bad, but “one serving” usually doesn’t include the whole product.

While there are many different ideas of what exactly encompasses clean eating, the basic principle of skipping processed foods in favor of whole, fresh ones is of great benefit to your body.

Even if processed foods have had nutrients added in to replace what they’ve lost during processing, they are not as healthy as the real, unprocessed versions. Next time you go to the store, try to buy as many of your ingredients as possible from the produce aisle rather than the canned goods aisle. Not only will all of your meals taste better, they’ll also be better for your health.

Motivation Series

It’s My Body Type

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If you ever wonder why some people have it so easy, stop yourself. This mindset needs to change and it needs to change ASAP.

There is no doubt that some people have it easier. They have a higher metabolic rate and are less prone to getting fat. That’s just the way things are. Everyone in your family may be overweight and you gain weight easily. Maybe that’s the hand you are dealt with but your genes do not hold you back.

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You hold yourself back by thinking in this manner. People who are naturally thin are lucky but people who have had to fight to become slim are strong. If you are overweight, the struggle and challenge of shedding all that weight will make you physically and mentally strong.

In many cases, if everyone in the family is overweight, most of the time it is due to poor dietary choices. The grandparents ate poorly and passed on those habits to their children who will in turn pass them on to their children. Most of the time their diets are atrocious and the live they lead are sedentary.

If your parents eat all the time, that doesn’t mean you have to. Cut down your food intake and watch if it makes a difference. If it does, then it’s not the genes that are holding you back but your eating habits.

If you have been watching your diet closely and training but still see no results, there are several reasons why this may be so. None of these have anything to do with your genes.

You may not be eating enough. You should aim for a daily caloric deficit of about 500 calories. Many beginners make the mistake of cutting their calories too drastically. When you do this, your body panics and goes into starvation mode. It desperately holds on to every bit of fat that it can. Once this happens, you will find it very difficult to melt the fat off.

Another reason could be a lack of water consumption. Your body needs water to metabolize fat. Make sure you are drinking enough of it.

How about overdoing cardio? Does that hold me back? You bet it does.

Once again, this is a beginner mistake. They pound the track for hours hoping to burn off the fat as fast as they can. Too much cardio is counterproductive because of the law of diminishing returns. Your body will be stressed out and release the stress hormone, cortisol, which indirectly makes you gain weight.

Poor planning is another reason that you might not be making headway. Are you really hitting your caloric deficit? The occasional snack here and there adds up. Many beginners who train often mistakenly believe that they burnt a whole ton of calories so they can be a little lax with their diet.

Guess what? 2 slices of pizza is enough to wipe out an entire hour of cardio. Imagine that. You can undo an entire hour of sweating and panting within 15 minutes. Maybe you’re watching TV and decide to just pop in 3 Oreo cookies in your mouth. That’s about 160 calories. That may be about 15 minutes of weight training gone. What? You only trained for 25 minutes? Tough luck.

Watch your diet with the eyes of a hawk.

These are just a few of the reasons you may not be progressing. There are quite a few more and you will need to do more research online to brush up your fitness knowledge. Your genes are not a death sentence on your weight loss dreams. You definitely can lose weight if you really want to. Millions of people with genes just like yours have lost weight and kept the ugly fat off.

Join them. It’s yours for the taking.

Wonderfully Fit Personal Training

Hatha Yoga 101

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There are a number of different kinds of yoga – some ancient, and some modern inventions which emphasize different aspect of yoga.

yoga

What Is Hatha Yoga?

Yoga means union; the union of mind, body and spirit. Hatha is the most traditional of the yogas and has been practiced for thousands of years in India and the Far East.

The name Hatha means willful or forceful. The word is also a combination of hat (sun) and ha (moon). It works with the energy centers of the body, flesh and bone. The main focus is on surrendering to and perfecting the many poses, and using yoga for health, healing and personal transformation.

Hatha yoga is part of traditional Ayurvedic, that is, Indian medicine. In traditional Eastern forms of medicine, doctors treat not just the physical body but the energy body, also called the subtle body. It is thought to be comprised of channels, loops, meridians and chakras – that is, energy centers in the body.

If a surgeon cut you open, they wouldn’t see the chakras, but Hatha posits that they are there and balance the energy for healing purposes and overall wellbeing. Chinese acupuncture and acupressure, Reiki, Shiatsu and other healing modalities also work on the theory of balance and stimulating the energy in the body.

Hatha Poses

Many modern types of yoga focus mainly on the poses, or asanas, the physical side of yoga. Hatha yoga aspires to create balance in all things. There are different levels of poses, and therefore different classes and DVDs you can try.

Improved Concentration

Hatha improves mental concentration through meditation, chanting mantras like OM, and to some extent, breath work. With breath work, you learn how to breathe in different patterns with different purposes, such as a cooling breath or a heating breath that increases energy.

At One with the Breath

The Sanskrit word for breath work is pranayama. Prana means life-force, ayama to regulate or lengthen. In other words, practicing pranayama can improve one’s health and vitality through the breath. The breath work is very useful for eliminating toxins from the body and improving the immune system.

A Union of Body, Mind and Spirit

Yoga is not just about the body beautiful. It is considered to be a way of connecting with our inner selves so we can open up to connecting with others. This can be achieved through meditation. Meditation can also include breath work and chanting.

The Benefits of Hatha

Hatha has been shown to offer increased energy, less stress, better moods and sleep, and decreased anxiety. It lowers blood pressure and can help you lose weight more easily by boosting your metabolism.

Who Can Practice It?

Hatha is ideal for people of all ages because it is low impact and you can work at a safe and sensible pace. Even those with health issues can benefit from Hatha yoga. When done carefully with the help of expert guidance, Hatha can help relieve back, joint and muscle pain. The pranayama can help with allergies, asthma and chronic obstructive pulmonary disorder, or COPD.

Meditation helps improve focus, concentration and memory, all ideal for seniors who want to maintain a busy, active lifestyle no matter what their age.

With all of these benefits, now might be the best time to check out your local yoga studios to see which of them offer Hatha. Try an introductory class and see what a difference Hatha yoga can make to your health.

Wonderfully Fit | Nutritional Consulting

Ways to Alter Your Favorite Recipes So They Are Clean

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If you’re preparing on switching to a clean eating form of living, you may be preoccupied that you is not going to be able to have your favorite meals anymore. But, this isn’t the case.

Here are a couple of tips on how you can alter your favorite recipes to fit in with a clean eating form of living.

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Breakfast

If you’re working towards a clean eating form of living, then it’s time to throw out the breakfast foods such as cereals, pastries and microwavable sandwiches. There are clean eating substitutes for most, if not all of your go-to breakfast meals – which are all better for your health than processed foods.

If you enjoy cold breakfast, try swapping your yogurt or cereal for a heart-healthy blend of nuts, fruit and almond milk. Another clean possibility is a aiding of hearty, nutrient-rich oats. Oats are a good source of beta-glucans, and also manganese, magnesium and vitamin B1.

If you choose a cooked breakfast in the morning, look no in addition than the notably versatile egg. Eggs are surely a dietary powerhouse, containing high quality proteins, all 9 essential amino acids and varying numbers of essential supplements and minerals.

One egg contains 70 calories and at around 20 cents per egg, it’s complicated to find foods comparable to how inexpensive and nutrient-dense eggs are. maybe the what is best, eggs can be elaborated and eaten with just about any vegetable or meat. There are countless breakfast egg recipes, making them ideal for people who like to change their every day routines.

Lunch

Popular lunch go-to’s such as sandwiches and salads can be simply modified for a clean eating form of living. Salads are an ideal lunch possibility, but you may require to make changes to your favorites to fit in with clean eating.

One important circumstance is the kind of dressing you use. If your dressing contains processed ingredients, then it’s time to start building your own from scratch. Balsamic vinegar is the foundation for multiple healthy salad dressings. They are quite easy to make and extremely delicious.

For sandwiches, the kind of bread you use can make or break your clean eating diet. It’s vital to use a nutritious bread such as whole wheat and hold on away from white bread. what is better, you can cut bread out exhaustively and enjoy lettuce or cabbage wraps for lunch. It may take a couple of time getting used to having sandwiches without bread, but they are just as delicious.

Dinner

You may think that altering your favorite dinner recipes might be complicated, principally if they’re staples in your household. though, most modifications are actually very basic and a couple of even indistinguishable.

For example, pasta lovers can take comfort in knowing that pasta is yet on the menu for clean eating as long as organic wheat pasta is used. There are multiple clean eating variations of the classic hamburger, using lean meats such as turkey or chicken in place of area beef, or a mash of different forms of beans or candy potato.

When it comes to placing together a clean eating menu, a key concern is the ingredients that you use. You can make clean versions of multiple dishes simply by utilizing organic, fresh ingredients in preference to canned or processed ones. This basic switch is the first step to a healthier diet. Why not get on it today?

Motivation Series

It Takes Too Long And I’m Tired

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You’re completely right. It is a long and tiring journey. The question you have to be asking yourself is, “Why did I think it was going to be quick and easy?”

To be fair, this is not your fault.

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If you look at any fitness magazine, weight loss advertisement or even articles on Facebook, you’ll see titles such as, “Get a Beach Body in 2 Weeks Flat!” or “Drop 12 pounds in 2 Weeks with FatsBeGone Pills”.

It all seems so easy and effortless. So why is it taking so long for you?

The answer is that you have been lied to through and through and through. If you truly stopped to think about it, you didn’t become overweight overnight or even in a month. It would have taken you a long term to become overweight to the point that you know you require to do something about the excess fats. So, if it took you quite a while to gain weight, why would you expect to lose it all fast?
Because you have been lied to. The difficult truth is that weight loss is a slow, tiring process. You will require to watch what you consume and exercise. You’ll require to maintain a caloric deficit for as long as it takes till your body burns off the excess fat.

Now that the truth has been unmasked, it’s time for a reality verify. usually, people may lose a pound of fat per week. Forget what you have seen on those weight loss reality shows. Most have been edited to make it look like the contestants lost weight in a short time. The fact of the matter is that initially the weight you lose could be about 4 to even 6 pounds in a week. anyhow, your body will adapt and in a matter of time, you can only expect to see about 1 pound of fat loss per week. occasionally, it might only be half a pound.

Imagine if you were 30 pounds overweight, it might take you 30 weeks. You can’t get a beach body in 2 weeks. That’s unreasonable.

You’re seeking at 30 weeks! That’s about 7 months. Does that shock you? Now you comprehend why you have the feeling of it’s taking forever. Your yardstick was an illusion. You were basing your expectations on hype and unrealistic declares by people and companies hoping to make cash. The health industry is a billion dollar industry and they will do anything it takes to make your pockets lighter and make you heavier. It’s good for repeat business. Now that you’re aware that it takes that long, will you prevail committed? You should. perhaps you’re just into your second month and you expected to lose the 30 pounds but you only lost ten pounds.

You feel such as a failure but you’re not. You have produced good progress. If you prevail the course, in another 4 to 5 months you would have pulled off your ambition. You’re on the proper track. All you require to do is keep going. This is a personal journey and you have no rivals. It doesn’t matter if you’re trying to lose weight or construct a body that is muscular and toned. It all takes time.

If you’re tired, it’s mostly because you feel that you’re not seeing results or not seeing them quick enough. Now that you are aware of it takes time, the “not quick enough” is not an issue. If you see no results, there is either something wrong with your training or diet. You will require to explore them nearly. Count your calories but don’t obsess through them. Have a common idea of what range you’re in. Trying to lose weight? You require to be in a caloric deficit. verify it.

Keep examining your training pattern, diet and other reasons and make changes as you see fit. Nothing is set in stone. Do anything it takes to accomplish your ambition and never lose hope.

It is within your reach.

Wonderfully Fit Personal Training

Kundalini Yoga 101

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Yoga is not just a form of exercise. It is known to revitalize your body, mind and spirit as well. The word yoga means union, and the best forms of yoga are those which allow you to improve all three. Hatha yoga is the oldest of the yoga forms, dating back to 1,500 BC.

Kundalini is slightly more modern than that, having been developed in India in the 5th century AD and practiced as part of Tantric Buddhism.

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What Is Tantra?

Tantra means union, that is, union of mind, body and spirit. Instead of living in a cave and starving in order to make spiritual progress, Tantric Buddhists incorporate all aspects of life into their spiritual path to perfection. You don’t need to be a Buddhist to practice Kundalini yoga, since yoga is not a part of any religion. Yoga is however a cornerstone of traditional Indian medicine, known as Ayurvedic medicine.

Yoga as Healing

Kundalini yoga was brought to the West in the late 1960’s by Yogi Bhajan, a Sikh from India, who also founded the Yogi tea brand. He set up teaching centers as part of the Happy, Healthy Holy Organization (3HO).

Kundalini yoga focuses on awakening your power within through two means, physical movement and mental improvement. You can develop strength and power in all aspects of your life and use this power to achieve both your worldly goals and your higher self.

The word Kundalini means coiled. It refers to two things. The first is a form of vital life energy thought by Ayurvedic practitioners to be coiled around the base of the spine. By moving this energy through your body and harnessing whenever you wish, you can release your full potential of body, mind and spirit – the second meaning of Kundalini.

Why Kundalini Yoga Is Different

Kundalini uses poses and breath work in a range of ways. Rather than being done individually for their own sake, they are put into sets known as kriyas which are designed to accomplish certain goals. These goals can range from boosting your energy and strengthening your immune system, to weight loss and lowering stress. Some of the poses are special and used only in Kundalini yoga.

In addition to the poses, Kundalini uses special breath work, including one called Breath of Fire – rapid breathing in and out through the nose in the same way a dog would pant through its mouth. The pattern is supposed to awaken the energy in the spine and move it upwards so it can be used in a range of ways. It also gives the abs a great workout.

Kundalini works on the individual chakras of the body as well, to balance them. The word chakra means vortex; the energy is pictured as spinning like a plate from the front of our body to our back.

There are seven chakras, each related to a certain form of energy. For example, the heart chakra at the center of our chest is said to control our love and relationships. A blocked or imbalanced chakra can lead to disharmony and poor health. An open and balanced one can lead to happier relationships.

Kundalini is also different because of the mantras and chanting. If you love to sing, this is the right yoga for you.

This form of yoga can be done by people of all ages and physical conditions. There are no levels so you can benefit from any class you attend. If you are feeling “stuck” in certain parts of your life, see if there is a Kundalini studio near you and try it out to see what a difference it can make in your life.

Wonderfully Fit | Nutritional Consulting

Tips for Making Smarter Choices When Eating Meat

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For a many people, meat is a key part of their every day dinner menu that they just won’t surrender. Interestingly sufficient, the USDA lately found that beef and pork consumption in the U.S. has decreased over the recent decade. though, the U.S. is yet among the countries with the highest rate of meat consumption in the world.

With meat being such a principal part of our diet, it’s crucial to keep your health and well-being in mind while preparing your meals. Here are a few decisions you can make to work toward a smarter, healthier diet.

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Don’t Ignore Veggies

When you’re eating delicious burgers or fried chicken, it’s easy for fruits and veggies to slip your mind. Try to include these in your meals as often as probable. One of the easiest ways you can do this is to come to a salad to go with dinner. Salad is a extremely versatile side and you can assimilate fruits, veggies, dressing, and just about whatever else that you need into them.

Go for Grass-Fed Beef

Many beef cows are fed grain daily. But, grass is the natural bovine food source. Studies have shown that meat from cows that have eaten grass brings more nutrients than from cows who are fed grain, including vitamin A, vitamin B, and omega-3 fatty acids. if truth be told, grass-fed beef has been known to contain up to 5 times the omega-3’s of grain-fed beef. Grass-fed beef additionally contains more conjugated linoleic acid, a fatty acid which actually assists to reduce body fat.

Add a Few Eggs

Eggs are one of the healthiest foods you can consume. They provide you with nutrients such as vitamin D and B12, which assists to lower your risk of heart disease. But, don’t limit yourself to breakfast when we talk about incorporating more of them into your diet. Poached or hard-boiled eggs go marvelous in a salad at lunch or dinner. Just be sure not to overdo it, principally if you have high cholesterol or diabetes.

Keep Sodium Levels Low

Most foods contain a few amount of sodium, although for numerous it’s not sufficient to have a significant end result on the body. Meats, specifically ham and shellfish, have the highest natural sodium contents. in spite of this, the principal contributor of sodium in your diet is probable salt.

Many people add salt to the majority of their meals, meaning a diet that is much higher in sodium. recapture, eating too much sodium through a prolonged period can conduct to heart or liver complications. Meat could be a perfectly healthy addition to any diet habit. It’s one of the absolute sources of protein accessible and also brings essential nutrients such as iron, selenium and zinc. But, like with any food, it’s crucial to take nutritional value into suggestion while preparing a menu.

Always try to prepare reasonably sized servings and to include a diverse mix of different food groups in every dish. This will ensure that you consume balanced meals that provide all the things that your body requires for a long, healthy life.

Motivation Series

Difficulty Finding Time To Exercise

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Almost all articles and fitness books will explain you that this is the most normal excuse provided by people who don’t exercise.

This article will beg to differ.

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You undoubtedly can be too full of activity to exercise. It does happen. You might be a prevail at residence mom with 2 toddlers to look after. when you are done with the cooking, cleaning, washing, etc. you’ll just need to plop yourself in bed and doze off. Who even has the energy for exercise? Or you might be a surgeon at a hospital and on balance the erratic hours you work, there undoubtedly is no fixed time that you can commit to working out. It is difficult. Make no error about it. It is difficult with a capital D.

So what do you do?

You force yourself to find time to exercise. There undoubtedly is no other way. If you can just compress in 5 minutes of push-ups and sit-ups, then do that. Something is better than nothing. The trouble most people face is that they don’t have the routine of exercising. It’s not the time. It’s the routine. If you directly must set out your day with a cup of coffee, you will directly find a alternative to have that cup. Why? for the reason that it’s a habit… and for sure, drinking a cup of coffee is way easier than working out.

The irony here is that the people who are the busiest with the least time to exercise are most often the ones who require it most. They are under pressure out and require an outlet to vent their pressure. Even a short 15 minute high intensity interval training will work wonders.

When you exercise, your body will release endorphin and other feel good hormones that make you happier, stronger and healthier. No sleep, entertainment or hobby can give you the same health pros as exercise. The endorphin diminish the perception of pain, publicize better sleep and most importantly, they give you a natural “high”. It’s this high that will provide you a positive, glad and energetic outlook on life.

This feeling is priceless and unlike unnatural drugs, it is neither addictive nor pricey. Once you experience it, you will find time instantly to exercise. The most important factor is to take the first step.

If you have a one hour lunch break, take 20 minutes to go for a run. Don’t worry about being too exhausted for work. Once you’re done, you will feel fresher and more energetic.

If you can’t do it at work, no trouble. Place a pair of running shoes next to your door and a pile of running clothes close to your door. The moment you step residence, change into your sports attire and go for that run or brisk walk. If all you have is ten minutes, then all you require is ten minutes… but use that 10 minutes.

If you’re a prevail at residence mom, find a couple of home workouts so as to you can exercise at residence. There is a fitness trainer, Emily Skye, on Facebook with 3 million. followers. She is beautiful and has an amazing body. Besides that, her workouts are perfect for women who want rapid workouts that are practical. Just go after Emily’s advice. The key fact that you should take from this article is that it doesn’t matter if all you have is ten minutes. Use that ten minutes. notwithstanding how tired you might be, say yourself it’s just 10 minutes and force yourself.

You will need Herculean determination but that’s just the way it is. So, bite the bullet and just do it. Once you set out and repeat this for a couple of weeks, you will progressively discover that exercise does make you feel better than alcohol, soap operas or other “fun” tasks. Once you reach this stage, finding time to exercise will be the least of your concerns.

You will have the time. Try it and you will see.

Wonderfully Fit Personal Training

Iyengar Yoga 101

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There are many different forms of yoga, some ancient, some modern, and often a combination of the two.

The Principles of Iyengar

Iyengar

Iyengar yoga is a form of Hatha yoga. This school of yoga was founded by B. K. S. Iyengar in the 1970s in India. It uses Hatha poses, but with an emphasis on detail, precision and perfect alignment in the performance of asanas (poses) and breath work. In this way, the student will develop strength, mobility and stability through all of the poses they work on.

Who Was Iyengar?

Before his death in 2014 at the age of 95, Iyengar was said to have perfected approximately 200 Hatha yoga poses. This is a small number of the many that are available in Hatha, but if you enjoy seeking perfection in all you do, this could be the right yoga for you.

Iyengar taught yoga for more than 70 years and was the author of 40 books, including Light on Yoga: Yoga Dipika. It is considered to be a definitive work on the power of yoga and its philosophy.

His impact on popularizing yoga in the West led Time magazine to name Iyengar as one of the 100 Most Influential People in the World in 2004. He was awarded three of the four top honors for civilians in India in 1991, for positively affecting so many lives through yoga. Iyengar taught many celebrities around the world yoga, including the world-renowned violinist and conductor Yehudi Menuhin, helping to make it more fashionable in the West.

Yoga for Healing

Iyengar did not just teach yoga as a physical exercise, but as a treatment and even cure for illness as part of a holistic practice, known in India as Ayurvedic medicine. He also taught about the spirituality of yoga, thus caring for his students in terms of body, mind and spirit.

Yoga is not just about what you do when you are on your mat, but about the eight limbs of yoga, which include physical work, breath work, and meditation. He illustrated the asanas he perfected in this works. He also went into great detail about breath work, cleanliness, times of the day to practice, what to eat and when, and so on. If you enjoy discipline and routine, you will also enjoy Iyengar.

A Detailed Yoga Program for Life

As with all Hatha yoga, there are different levels. Beginners start out with easy poses and then work their way up to more challenging ones. The proper technique is emphasized with each pose and the instructions given for each.

As with Hatha, there are also a number of breathing techniques to learn depending on what effects you wish to achieve in the body, such as boosting energy or getting rid of toxins from the body.

For those who wish to study on their own rather than attend class all the time, his book Light on Yoga: Yoga Dipika gives as an appendix a 300-week yoga course mapped out for the “intense practitioner,” nearly six years of guided yoga lessons.

You can also learn different poses for different health benefits. Some will relieve back pain and give you a solid set of core muscles. Others will help you lose weight, improve digestion, or lift depression.

Iyengar sought to be the definitive yoga teacher to heal body, mind and spirit through Hatha. If you like to exercise in a very structured way, look for an Iyengar studio near you or follow his guides to perfect your poses and breath work.

Wonderfully Fit | Nutritional Consulting

The Impact Sugar and Salt Have on Your Body and Life

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The one thing that sugar and salt have most in common is that they taste good with a huge variety of different foods. Unfortunately, both of them are also difficult to consume in moderation.

Even if you avoid sugary sweets and salty snack foods, salt and sugar can both find their way into your diet as a part of the recipes that you prepare. What sort of harm can sugar and salt cause to your body? Here are just a few of the reasons that you should really try to cut down.

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Too Much Salt Raises Blood Pressure

Salt is the average American’s main source of sodium, a dietary mineral that the body needs. Sodium helps with muscle function, as well as maintaining the fluid balance in your body. However, if your kidneys aren’t able to keep up with the amount of sodium you consume, your body retains water in order to help dilute it.

Why is this bad? Much of this fluid is then pulled into your blood vessels, which increases your blood volume and creates more pressure within the vessels. Increased blood pressure also increases your risk of heart attack or stroke.

Excessive Sodium Causes Kidney Damage

High blood pressure isn’t the only problem caused by the strain that excessive sodium puts on your kidneys. Processing all of this sodium can also take its toll on them, resulting in a loss of function. A high-sodium diet could also make you more likely to experience kidney stones.

Too Much Sugar Could Lead to Liver Disease

When you eat sugar, your body breaks it down into fructose and glucose. Glucose is naturally found in your body, as well as in every other living thing. Fructose, on the other hand, is not produced by your body. All of the fructose that you take in has to be processed, by your liver. And, if your liver is overloaded, it turns excess fructose into fat. This can lead to a condition called non-alcoholic fatty liver disease, which could in turn lead to cancer of the liver.

Sugar and Insulin Resistance

Insulin is a hormone produced by your body, and it’s essential in processing glucose. It is what allows the glucose in your bloodstream to enter your cells so that they can utilize them for energy. But, in a diet that is high in sugar, insulin isn’t as effective as it should be. Your cells build a sort of resistance to it and your body therefore needs more in order to function. This growing insulin resistance is a primary cause of diseases such as diabetes and cardiovascular disease.

Trying to cut down on salt or sugar is tough! But, doing so can prevent serious damage to your body. Make sure you check the nutrition facts on everything you eat and keep salt and sugar consumption down to a minimum. The impact on your health will be well worth the effort.