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Great little read I picked up this morning on how to get your mind and body right as you begin your productive day. One key point that I took from this article, that I would like to share with you all, along with my thoughts on the matter is, no e-mailing or fiddling with your phone until you’ve eaten three frogs. I know what you all must be thinking. But do not take those words literally, as I have not and would never recommend eating a frog. “The term “eating a frog” is the greatest antidote to procrastination, and the most productive people know the importance of biting into this delicacy first thing in the morning. In other words, spend your morning on something that requires a high level of concentration that you don’t want to do, and you’ll get it done in short order. Make a habit of eating three frogs before you check your e-mail because e-mail is a major distraction that enables procrastination and wastes precious mental energy.”(Bradberry,2017)
“Eat a live frog first thing in the morning, and nothing worse will happen to you the rest of the day.” – Mark Twain
With technology these days we are able to access information effectively and promptly, but also can be distracted fairly easily by our mobile devices. So challenge your mind and body with a few difficult or strenuous tasks right after you wake up.
To read the other 9 tweaks, click here: https://www.linkedin.com/pulse/10-tweaks-your-morning-routine-transform-entire-day-bradberry?trk=v-feed&trk=v-feed&lipi=urn%3Ali%3Apage%3Ad_flagship3_feed%3BzfFRV7CBZZB5zj42Dlmqlw%3D%3D
References
Bradberry, T. (2017, March 13). 10 Tweaks To Your Morning Routine That Will Transform Your Entire Day. In LinkedIn. Retrieved from https://www.linkedin.com/pulse/10-tweaks-your-morning-routine-transform-entire-day-bradberry?trk=v-feed&trk=v-feed&lipi=urn%3Ali%3Apage%3Ad_flagship3_feed%3BzfFRV7CBZZB5zj42Dlmqlw%
In most parts of the world, sugar is a vital part of the human diet, making food more palatable and providing food energy. After cereals and vegetable oils, sugar derived from sugar cane and beet provide more kilocalories. According to the FAO, an average of 24 kilograms (53 lb) of sugar, equivalent to over 260 food calories per day, was consumed annually per person of all ages in the world in 1999. Even with rising human populations, sugar consumption is expected to increase to 25.1 kilograms (55 lb) per person per year by 2015.
It has been questioned whether a diet high in sugars, especially refined sugars, is good for human health. Sugar has been linked to obesity, and suspected of, or fully associated as a causal agent in the occurrence of diabetes, dementia, cardiovascular disease, macular degeneration, tooth decay and various other health hazards.
Added sugar is the single worst ingredient in the modern diet. It can have harmful effects on metabolism and can contribute to all sorts of diseases. Here are various reasons why you should avoid adding sugar.
Added sugar contain no essential nutrients
Added sugars like sucrose and high fructose corn syrup (HFCS) contain bunch of calories with NO essential nutrients. Therefore, they are called “empty” calories. There are no proteins, essential fats, vitamins or minerals in sugar, except pure energy. When people eat up-to 10-20% of calories in the form of sugar, this could be a big problem and contribute to nutrient deficiencies.
Added Sugar High in Fructose, Can Overload Your Liver
In order to understand what is so bad about sugar, you need to understand what it is made of. Before sugar enters the bloodstream from the digestive tract, it is broken down into two simple sugar sub-units (glucose and fructose).
Fructose is only metabolized by the liver in any significant amounts. If we eat a little bit (such as from fruit), that’s not the problem, fructose will be turned into glycogen and stored in the liver until we need it. However, if the liver is full of glycogen, eating a lot of fructose overloads the liver, forcing it to turn the fructose into fat. When repeatedly eating large amounts of sugar, this process can lead to fatty liver and all sorts of serious problems
When fructose gets turned into fat in the liver, it is shipped out as VLDL cholesterol particles. However, not all of the fat gets out, some of it can lodge in the liver. This can lead to Non-Alcoholic Fatty liver disease (NAFLD), a growing problem in Western countries that is strongly associated with metabolic diseases.
Sugar is bad for teeth
Sugar is also very bad for the teeth, because it provides easily digestible energy for bacteria in the mouth and bacteria grow in favorable condition and causes tooth-decay.
Sugar Can Cause Insulin Resistance and Diabetes
Insulin allows glucose (blood sugar) to enter cells from the bloodstream and tells the cells to start burning glucose instead of fat. Having too much glucose in the blood is highly toxic and one of the reasons for complications of diabetes.
One feature of the metabolic dysfunction that is caused by the Western diet, is that insulin stops working as it should. The cells become “resistant” to it. Eventually, as insulin resistance becomes progressively worse, the pancreas can’t keep up with the demand of producing enough insulin to keep blood sugar levels down. At this point, blood sugar levels skyrocket and a diagnosis of type II diabetes is made.
Excess of Sugar can cause cancer
Many scientists believe that having constantly elevated insulin levels (a consequence of sugar consumption) can contribute to cancer. In addition, the metabolic problems associated with sugar consumption are a known driver of inflammation, another potential cause of cancer.
Because it causes Massive Dopamine Release in The Brain, Sugar is Highly Addictive
Sugar can be addictive for a lot of people. Like abusive drugs, sugar causes a release of dopamine in the reward center of the brain. The problem with sugar is that it can cause massive dopamine release, much more than we were ever exposed to from foods found in nature. For this reason, people who have a susceptibility to addiction can become strongly addicted to sugar.
Sugar is a Leading Contributor to Obesity
Not surprisingly, people who consume the most sugar are by far the most likely to become overweight or obese. This applies to all age groups. This is especially strong in children, where each daily serving of sugar-sweetened beverages is associated with a whopping 60% increased risk of obesity. One of the most important things you can do if you need to lose weight is to significantly cut back on sugar consumption.
Diet Rich in Sugar Can Hurt Your Heart
A study published in the Journal of the American Medical Association (JAMA) found that people who got 25% or more of their calories from added sugars were more than 3 times more likely to have low levels of HDL (the good cholesterol that helps prevent plaque buildup by carrying cholesterol from your arteries to your liver where it is then excreted) than those whose diets included less than 5% sugar. Both high triglycerides and low HDL levels contribute to atherosclerosis, hardening of your arteries, a condition that increases your risk of heart disease, stroke, and heart attack.
Brown sugar & white sugar
Although many people are of the opinion that brown sugar is a healthier option than white sugar, the truth is that they only have marginally different nutritional values. White sugar is actually 99.9% pure sucrose, while brown sugar is 97% sucrose, 2% water and 1% other substances. A teaspoon of white sugar contains 16 kilocalories, whereas one teaspoon of brown sugar has 17 kilocalories. The molasses in brown sugar contains a number of minerals, which include calcium, potassium, magnesium and iron, but since only very small amounts of these minerals are present in brown sugar, they do not bring any health benefit to the body. But this is not true; both are equally harmful in large quantities.
Eczema:
Eczema is an itchy, scaly skin rash, most commonly occurs in children and also occurs in adults. When you have eczema, you develop red patches, cracked skin that sometimes weeps clear fluid.
The treatment of eczema starts by using corticosteroids topically then can progress corticosteroids taken orally in case if creams fail to curb the inflammation and itching inherent in skin condition.
Gluten intolerance:
Gluten intolerance or sensitivity is a condition that causes a person to react after ingesting gluten, a protein found in wheat, barley and rye.
Gluten intolerance is a feature of a number of diseases, including those involving gastrointestinal clearly as celiac disease and others without a clear link like eczema.
How they are related to each other:
Gluten found in certain grains (like wheat, rye, oats and barley). It is a composite protein (made up of glutenin and gliadin) and gives elasticity and chewy texture to the grains. Everyone cannot digest completely this protein and the partial digestion can cause intestinal mucosal damage. So gluten sensitivity can cause widespread body inflammation and leaky gut syndrome.
Gluten intolerance is a feature of a number of diseases, including those involving gastrointestinal clearly as celiac disease and others without a clear link like eczema. Sensitivity to this grain protein can cause diarrhea, bloating, abdominal pain, constipation, pain in the bones and joints and muscle pain. Gluten sensitivity may also occur due to regular usage of NSAIDs such as ibuprofen and aspirin.
Studies show that there is a genetic link between eczema celiac disease and this connection involves sensitivity to gluten. When the researchers compared the prevalence of eczema in people with celiac disease in the general population, the results show that eczema is three times more common in people with celiac disease than the rest of the population. They also found that celiac disease occurs more frequently about 2 times in healthy relatives of patients with celiac disease.
Gluten sensitivity should still be suspected in eczema when tests of sufferer negative to a gluten allergy or celiac disease. The reason is that most people with eczema have a different degree of gluten sensitivity. For example, some patients suffering eczema get total relief from gluten-free, some experience only fewer symptoms with gluten free diet & some get better by simply reducing their gluten-containing food.
Although eczema may not fully develop from regular gluten-containing food products and grains consumption, an eczema-like condition may occur from the leaky gut syndrome associated with improper immune reaction to gliadin and skin disease. Gluten consumption cause dermatitis herpetiformis appears as an eczema-like rash. In eczema, the negative effect of gluten antibodies in the skin is due to this rash. Most common in people with celiac disease and responds to a gluten free diet.
The researchers identified that the root cause of a number of diseases (like itching and psoriasis to vitiligo and eczema) is gluten intolerance. Dermatologists should be aware of an influence of diet to skin health and gut damage. The doctors use a number of serological tests including screening for anti-gliadin antibodies in the patient’s sera for the diagnoses of skin diseases caused by gluten intolerance. Where these tests are inadequate/ inconclusive the intestine physical examination is recommended to fully diagnose gluten intolerance and celiac disease. At the end researchers for the treatment of these skin diseases recommends adoption of a gluten-free diet.
You’ve made a commitment to improve your health, to eat better and exercise more, but sitting at your desk in your office may be hazardous to your health. Those long periods in front of your computer can also result in poor posture, neck, shoulder, and back pain. There are some simple yet effective exercises that can be done while you work – even while at your desk.
Try these easy exercises in office to help improve that bad posture, and increase the range of motion in your neck, back and arms, and to stretch those tight muscles. As an added bonus, these office exercises may help improve your concentration and increase your productivity.
Slow Neck Circles. Start with your arms at your sides, let your chin drop to your chest then turn and tilt your head to the side and perform slow circles while breathing deeply and slowly as you rotate and circle. Perform this rotational stretch slowly for 30 seconds, then change direction and repeat for another 30 seconds.
Forward Neck Stretch. While still in a seated position stretch your neck forward and touch your chin to your chest for a slow count of ten. Relax and repeat one time.
Side Neck and Shoulder Stretch. With your right arm behind your back, tilt (lean) your head far to the left. You should feel the stretch in your right neck and right upper shoulder. Hold for ten slow deep breaths in and out, try to relax more deeply each time you exhale. Now switch arms and your direction and repeat for another slow ten breaths.
Upper Back Stretch and Neck Stretch. Place your hands behind your back with your palms facing outward away from your body. Slowly lower your chin down to your chest and take ten deep breaths in and out. Turn your head far to the right while pulling down with your left arm and hold for ten slow deep breaths. Then repeat by pulling with your right arm with your head to the left side again for ten slow deep breaths.
Slow Shoulder Rolls. Still seated at your desk, roll both shoulders forward slowly for a set of ten and then slowly back for a set of ten. Repeat once in both directions.
Seated Chair Leg Extension. While seated in your office chair, extend one leg in front of you, extend and hold for a count of ten and repeat for a set of twenty. Then switch to the opposite leg for another set of twenty.
Seated Chair Single Leg Lifts. Similar to your leg extensions but with an added leg lift. Still in a seated position, extend one leg in front of you keeping it straight and elevated, now lift and hold the extended leg up for a count of ten. Do a set of twenty for each leg.
Standing Calf Raises. Stand with hands on your desk, the wall or by the back of your chair with your back straight and shoulders squared, now lift up on your heels and squeeze and contract your calves. Vary your calf raises with your toes pointing forward, outward, or inward. Do a minimum of two sets of ten. Contract and hold each time that you are up on your toes.
Office Push-Ups. Perform your office push-ups against the wall or a heavy desk. Lean against the desk or wall at a 45-degree angle and start pushing up and down. When you are ready for an additional challenge, do your push-ups on the floor. Too easy? Try your push-ups on the floor with your feet elevated on your chair or desk.
Take time throughout the work day to try these office stretches and simple exercises to relieve stress, strengthen and stretch your neglected muscles and improve your posture.
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