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Beauty, Blog, Health & Wellbeing
If you are a sugar lover and have a sweet tooth then this may not be good news for you. We all know that sugar has many negative effects on the body and health in general.

Obesity is on the increase and sugar is to be avoided, not only by the obese but by healthy individuals too. Sugar is a major culprit in the case against obesity and can also contribute to a host of other associated health and mind issues. These include; diabetes, increased cholesterol and can contribute to Osteoporosis. Sugar can cause cardiovascular disease and many studies show sugar also feeds cancer and is linked to food allergies and tooth decay. 

In children it can cause Eczema and hyperactivity, anxiety, difficulty concentrating and restless. It affects our blood sugar levels and this can result in the way we feel i.e fatigue, a foggy brain, food cravings, frequent colds, depression and mood swings. 


Sugar can also affect our bodies reduction in defense against bacterial infection (infectious diseases) It also greatly assists the uncontrolled growth of Candida Albicans – yeast infections. Too much sugar consumption can lead to skin conditions such as Acne and inflammation. It can impair the structure of DNA and can decrease the growth hormone, the key to staying youthful and lean.


So How Does Too Much Sugar Affect The Skin?


Experts believe sugar can cause premature aging. Cell-aging sugar can sap the skins youthful resilience and appearance. One of the many effects of sugar on the body is the way it damages the collagen and elastic protein fibers in the skin. It also makes your skin more vulnerable to the damaging effects of the sun. The more sugar you consume in your diet the more likely you are accelerated the aging process of the skin. A lifetime of eating sugar can leave the skin looking aged, dull, loose and wrinkled. 


Sugar causes a decline in tissue elasticity and function, the more sugar you eat, the more elasticity and function you lose. The collagen and elastin are vulnerable to damage. Collagen and elastin are the skins protein fibres that keep the skin firm. Once this springy and resilient collagen is damaged its elastin properties become dry and brittle. This damage leads to wrinkles, sagging and other complexion complications i.e spots, breakouts and blemishes.


According to a study published in the British Journal of Dermatology these aging effects start at about age 35 and increase rapidly after that. Consuming sugary foods or high Glycemic Index foods result in a rapid increase in blood sugar in the body. This can lead to inflammation and this can bring on biochemical changes in the human cells and result in accelerating the aging process. Therefore, effects of deterioration include the skin becoming less elastic which in turn can lead to deep wrinkles and the skin will look aged in appearance.


It is recommended that we stay away from sugar enriched foods such as chocolates, sugar / candy bars, greasy foods, processed foods and high – glycemic carbohydrates, such as pasta, bread, potatoes, rice. These foods will rapidly convert to sugar and lead to a rise in blood sugar. Skin destroying sweets and carbohydrates can lead to further sugar cravings. A high-glycemic diet may also cause complexion skin problems such as Acne.

Therefore, it is important that our sugar cravings are controlled which in turn control blood sugar and insulin levels.

It is crucial to limit or exclude ‘bad’ carbohydrates and sugary foods. This can be done by increasing protein intake for a few days, which can help control the body’s blood sugar and insulin levels and lessen those sugar cravings. 


According to a 2008 study published in the journal Molecular Nutrition & Food Research, what you eat can affect your skin. In this study Australian researchers measured the effects of high – and low – glycemic diets on the skin of teenage boys. The glycemic index of a food defines how quickly it’s broken down into glucose by our bodies.

High-glycemic foods such as; refined carbohydrates, sugary drinks, chocolates, sweets, candy and even certain fruits high in natural sugars, cause large spikes in blood sugar when eaten. Low-glycemic foods such as; whole grains, are slow release meaning these are broken down into sugars more slowly, so they do not cause spikes in blood sugar.


The researchers found that those teenage boys who were on the low-glycemic diet experienced a 50% reduction in acne. However, the group who consumed the high-glycemic diet experienced a 14% increase. Researchers speculate that insulin resistance, commonly associated with eating a high-glycemic diet, may fuel inflammation in the skin and the production of the acne-causing oil sebum.

More and more research is becoming available about sugar’s harmful effects. It is not just the sugar you add to your tea, or the chocolates you eat, other forms of sugar that may be listed on ingredient labels on everyday foods need to be avoided or reduced, examples include; barley malt, corn syrup, dextrose, fruit juice concentrate, maltose, maple syrup, molasses, fructose, glucose, lactose and sucrose. 


As mentioned above, a diet high in sugar reduces the quality of the collagen in the skin. Due to the breakdown of collagen the skin can become dull, saggy, loss, thin and wrinkly and unhealthy in appearance. This can also make the skin become more prone to the damaging effects of the environment and UV rays. So for healthy skin cut out the sugar.

Begin by cutting out things like sugary drinks, cakes and biscuits. Also be aware of hidden added sugars in foods such as soups, tomato ketchup etc. Avoid high – glycemic index foods, food which is quickly broken down into sugars by the body. These will cause a spike in blood glucose and leave you craving for more.

Experts recommend that sugar should be avoided altogether and refined carbohydrates, things like cakes, biscuits and white bread, should be kept to a minimum. Instead choose the lower GI (glycemic index) options such as brown rice, pasta and bread. The good news is if you change your ways and cut down on sugar you should quickly see benefits. This coupled with a good skin care routine will help to improve the skin and it may seem less dry and problematic within days. 


Banish your sweet tooth and look after your skin. Allow your skin to glow its radiance and feel good in your skin!

Thanks for reading! 



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Blog, Business

In this article I discuss how to use video effectively to promote and build your Personal Training and Fitness Business.

YouTube is the second largest search engine on the web and video content marketing is on the rise. Video can help you attract more clients and grow your group exercise and personal training business. People spend a lot of time watching videos.

Video can create stronger emotional connections, increase engagement and capture attention more quickly than any other traditional content medium. To get started you do not need any fancy equipment. I recommend you use your smart phone camera and natural daylight. Before you film your first video it is essential you have a video content strategy in place. 

Here are my top Tips to get started with Video on YouTube

Channel Name:
If you are a Personal Trainer or group exercise Instructor and have a very specific niche then your channel name should reflect this. It should be clear what your business and brand is. However, if you plan to share content on a variety of topics and subjects such as vlogs or maybe fashion reviews, make-up tutorials etc than I highly recommend you to use your own name for your channel. Having the channel under your name gives you more flexibility if you plan to grow your business and brand.


Branding: 
You want to make a good first impression when someone visits your YouTube channel so they are compelled to subscribe. Your channel header should include your fitness business logo and a brief description of what video content you will be sharing, how often and when. Add your website and social media links and fill in a short description in the ‘About’ section on your YouTube channel. Be sure to include a short video intro-trailer of what your channel is about. Create your brand custom thumbnails that help you stand out. Brand consistency is important, so use a great avatar photo and keep this consistent with all your other social media platforms. To create designs I recommend the design tool Canva [www.canva.com


Content Creation:
Create video content that servers and offers value to your clients and audience. Research what questions you get asked a lot and answer these in your videos. I recommend creating shorter videos to start off with. You want visitors to watch your video to the end so I recommend you create videos that are 3- 6 minutes. NOTE: YouTube favours watch time and engagement for ranking your videos. Therefore, you want your audience to watch all your video. Research your keywords and tags to optimise your content. I recommend the free browser extension tool TubeBuddy [www.tubebuddy.com]


Promote Your Content: 
Content distribution is key to get your videos seen. Promote your videos on your social media platforms. Share your videos thumbnails and short video trailers in your blog, newsletter and to your email list. Be consistent with this, as this will help to grow your channel and build an audience on YouTube. Engagement is also important, so be sure to reply back to comments and questions. Engagement will help build relationships and the know, like and trust factor. This will help to grow your channel. You can schedule and automate your YouTube videos and posts on social media using a social media management platform tool such as Hootsuite [www.hootsuite.com


Here are 10 ideas for video content:  


► Tutorials. 

► Vlogs.

► Client testimonials.

► Exercise demos and insights.

► Collaborations.

► Interviews. 

► Product reviews.

► Motivational videos.

► Recipes / nutrition advice.

► Industry news and trends. 

Video is a great way to grow your fitness business and brand and also help to increase more organic traffic to your website. Therefore, it makes sense not to ignore video as part of your content marketing plan.

Thanks for reading!

Visit my YouTube channel  ☛ #DalTV


 

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Blog, Health & Wellbeing, Nutrition
Are you drinking enough water?

Water is essential nutrient to maintain a healthy body, a clear mind, and a good balance within your body tissues. If you are trying to lose weight then water is very important. It helps to boost your metabolism and also helps to keep you fuller and has many other health benefits. However, many people fail to drink enough water.   

Here are some health benefits of water:  

Water for weight Loss: 
Water promotes weight loss. It removes toxins and by-products of fat, reduces binge eating and can help with craving. Water can be seen as a natural appetite suppressant. Drink a glass of water between meals to keep your stomach full. Not only does water raise your metabolism it also has zero calories! Replace your calorie – sugary laden beverages with water.  

Stay regular with water: 
Water benefits the body by promoting and aiding in good digestion. This along with fibre intake is essential for correct digestion. It does this by assisting to dissolve waste and toxin particles, enabling them to pass smoothly through the digestive tract. Water consumption is essential for healthy bowel motion and to prevent constipation.  

Water boosts your energy:
Water increases energy and helps to relieve fatigue. It helps to transport oxygen and essential nutrients to your cells in the body, keeping your energy levels boosted. Feeling fatigued can be a sign of dehydration. Approximately 85 percent of your brain tissue is water and therefore water intake is essential to improve concentration, alertness, focus and general well-being.  

Water reduces kidney stones:
Water will help to eliminate and flush out toxins. It does this by diluting the salts and minerals that form solid crystal type formations known as kidney stones. Therefore, it is essential to drink plenty of water to reduce the risk of Kidney stones and Urinary Tract Infections.

Healthy Skin: 
Water helps to nourish your skin. Dehydrated skin can be more prone to fine lines and deeper wrinkles. Water helps to plump up the skin cells – which helps your face to look younger. Drinking water can improve circulation, leaving your face clear, clean and glowing and improves the skin complexion. It is Mother Nature’s best skin product and best anti-aging treatment around!  

Water boosts the Immune System:
Drinking plenty of water can help fight against flu and illness. It is also a natural remedy to relieve and prevent headaches which can often be caused by dehydration.

 
More Tips

▸ Generally, nutritionists recommend as a guideline to drink at least eight 8 ounce glasses of water a day. You may need more water if you exercise or sweat heavily or if the climate/ environment is hot. 

▸ When you are low on fluids and dehydrated, the brain triggers the body’s thirst mechanism. Sometimes this can get confused with hunger. So stop and think – are you hungry or thirsty? More than often your body will require water. 

▸Include more fruits and vegetables in your diet. These contain high water content and will add to your hydration. Approximately 20 percent of our fluid – water intake comes from foods. 

▸ Get in the habit of carrying water with you; keep a bottle in your car, in your bag, at your desk etc.  

 

I hope you found this article useful.  

Health. Happiness. Success.


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