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LifeCrest, 3014 Jim Rosa Lane, Guadalupe, CA (2025)

10/20/2025

Reduce intake of harmful fats
Fats consumed should be less than 30% of your total energy intake. This will help prevent unhealthy weight gain and NCDs. There are different types of fats, but unsaturated fats are preferable over saturated fats and trans-fats. WHO recommends reducing saturated fats to less than 10% of total energy intake; reducing trans-fats to less than 1% of total energy intake; and replacing both saturated fats and trans-fats with unsaturated fats.
The preferable unsaturated fats are found in fish, avocado and nuts, and in sunflower, soybean, canola and olive oils; saturated fats are found in fatty meat, butter, palm and coconut oil, cream, cheese, ghee and lard; and trans-fats are found in baked and fried foods, and pre-packaged snacks and foods, such as frozen pizza, cookies, biscuits, and cooking oils and spreads.

10/04/2025

☀️ The Healing Power of Morning Sunlight

A few minutes of morning sunlight is one of the simplest yet most powerful health boosters. That warm glow on your skin helps regulate your body’s internal clock, improving your sleep at night and your energy during the day. Sunlight also triggers your body to produce vitamin D — a nutrient essential for strong bones, immunity, and mood regulation.

Instead of immediately reaching for your phone, try stepping outside for 10 minutes after waking. Let your body soak in natural light, breathe deeply, and start your day grounded. Your mind, mood, and health will thank you.

09/20/2025

Consume less salt and sugar
Reduce your salt intake to 5g per day, equivalent to about one teaspoon. It’s easier to do this by limiting the amount of salt, soy sauce, fish sauce and other high-sodium condiments when preparing meals; removing salt, seasonings and condiments from your meal table; avoiding salty snacks; and choosing low-sodium products.
On the other hand, consuming excessive amounts of sugars increases the risk of tooth decay and unhealthy weight gain. In both adults and children, the intake of free sugars should be reduced. WHO recommends consuming less than 5% of total energy intake for additional health benefits. You can reduce your sugar intake by limiting the consumption of sugary snacks, candies and sugar-sweetened beverages.

08/30/2025

🌿 Stress: The Hidden Weight on Your Body

Stress isn’t just in your mind — it leaves fingerprints all over your health. When your body stays in “fight or flight” mode for too long, your heart works harder, your digestion slows down, your sleep gets disturbed, and your immune system weakens. That constant tension can even show up as headaches, fatigue, or muscle pain.

Learning to manage stress is not about avoiding life’s challenges but about giving your body space to recover. Deep breathing, walks in nature, journaling, or even a few quiet moments without screens can calm your system. Your health depends on how well you release the weight you can’t see.

08/16/2025

💧 Hydration: The Silent Key to Energy

Your body is more than half water, yet most people walk around quietly dehydrated every day. Even mild dehydration can cause headaches, fatigue, dizziness, and trouble focusing — making you think you’re tired or sick when your body is simply thirsty.

Water fuels every cell, helps regulate temperature, cushions your joints, and keeps your skin glowing. Forgetting to drink is like asking your body to run on half power. Keep a bottle nearby, sip throughout the day, and listen when your body whispers for water — before it has to shout.

07/30/2025

Prioritize Quality Sleep 😴🌙

Sleep isn’t a luxury — it’s a necessity. Good sleep supports your immune system, mental clarity, mood, hormone balance, and even weight control. Aim for 7–9 hours of restful sleep each night, and try to keep a consistent sleep schedule, even on weekends.

Simple tips:
🛑 Limit screen time before bed
🌿 Wind down with a calming routine
🌙 Keep your room cool, dark, and quiet

Better sleep = better health. Make it a non-negotiable part of your self-care.

07/25/2025

Prioritize Good Posture for Better Health
Good posture does more than just make you look confident — it supports your overall health. Proper alignment reduces strain on muscles and joints, lowers the risk of back and neck pain, and can even improve breathing and digestion. Poor posture, on the other hand, can lead to chronic pain, headaches, and reduced mobility over time. Be mindful of your posture throughout the day — sit with your back straight, shoulders relaxed, and feet flat on the floor, and take breaks to stretch if you sit for long periods.

07/12/2025

Understand the importance of testosterone on overall health
"Testosterone is the androgenic s*x hormone responsible for hair growth, muscle mass and strength, s*x drive, s***m production, bone density, fat distribution and more," says Gatlin. "We start seeing a natural decline in testosterone levels between the ages of 30 to 40. Some decline is to be expected, but certain habits and medical issues can drive these levels even lower."

Common causes of low testosterone, also called low T, include:

Being overweight, particularly belly fat
Physical inactivity
Poor nutrition
Excessive alcohol consumption
Medical problems, including untreated sleep apnea and unmanaged diabetes

06/27/2025

Carrageenan
Derived from red seaweed, carrageenan acts as a thickener, emulsifier and preservative in many different food products.

Common sources of carrageenan include almond milk, cottage cheese, ice cream, coffee creamers and dairy-free products like vegan cheese.

For decades, there have been concerns about the safety of this common food additive and its potential effects on health.

One animal study showed that exposure to carrageenan increased levels of fasting blood sugar and glucose intolerance, especially when combined with a high-fat diet

Test-tube and animal studies have found that carrageenan triggered inflammation, as well (36Trusted Source, 37Trusted Source).

Carrageenan is also believed to negatively impact digestive health, and may be associated with the formation of intestinal ulcers and growths (38Trusted Source).

One small study found that when people in remission from ulcerative colitis took a supplement containing carrageenan, they experienced an earlier relapse than those who took a placebo

Unfortunately, current research on the effects of carrageenan is still very limited and more studies are needed to understand how it may affect people.

If you do decide to limit your intake of carrageenan, there are plenty of resources online that can help you find brands and products that are carrageenan-free.

06/08/2025

Artificial Sweeteners
Artificial sweeteners are used in many diet foods and beverages to enhance sweetness while reducing calorie content.

Common types of artificial sweeteners include aspartame, sucralose, saccharin and acesulfame potassium.

Studies show that artificial sweeteners can aid in weight loss and help manage blood sugar levels.

One study found that people who consumed a supplement containing artificial sweeteners for 10 weeks had a lower intake of calories and gained less body fat and weight than those consuming regular sugar.

Another study showed that consuming sucralose for three months had no effect on blood sugar control in 128 people with diabetes (31Trusted Source).

Note that certain types of artificial sweeteners like aspartame may cause headaches in some people, and studies show that certain individuals may be more sensitive to its effects.

Still, artificial sweeteners are generally considered safe for most people when consumed in moderation.

However, if you experience any negative side effects after using artificial sweeteners, check ingredients labels carefully and limit your intake.

05/28/2025

High-Fructose Corn Syrup
High-fructose corn syrup is a sweetener made from corn. It’s frequently found in soda, juice, candy, breakfast cereals and snack foods.
It’s rich in a type of simple sugar called fructose, which can cause serious health issues when consumed in high amounts.
In particular, high-fructose corn syrup has been linked to weight gain and diabetes.
In one study, 32 people consumed a drink sweetened with either glucose or fructose for 10 weeks.
By the end of the study, the fructose-sweetened beverage caused significant increases in belly fat and blood sugar levels, plus decreased insulin sensitivity compared to the glucose-sweetened beverage.
Test-tube and animal studies have also found that fructose can trigger inflammation in the cells.
Inflammation is believed to play a central role in many chronic conditions, including heart disease, cancer and diabetes.
Additionally, high-fructose corn syrup contributes empty calories and added sugar to foods without any of the important vitamins and minerals that your body needs.
It’s best to skip sugary snacks and foods that contain high-fructose corn syrup.
Instead, go for whole, unprocessed foods without added sugar, and sweeten them up with Stevia, yacon syrup or fresh fruit.

05/15/2025

Guar Gum
Guar gum is a long-chain carbohydrate used to thicken and bind foods. It’s widely used in the food industry and can be found in ice cream, salad dressings, sauces and soups.
Guar gum is high in fiber and has been associated with a multitude of health benefits. For example, one study showed that it reduced symptoms of irritable bowel syndrome such as bloating and constipation.
A review of three studies also found that people who took guar gum along with a meal had increased feelings of fullness and ate fewer calories from snacking throughout the day.
Other research suggests that guar gum may also help lower levels of blood sugar and cholesterol.
However, high amounts of guar gum may have adverse effects on health.
This is because it can swell 10 to 20 times its size, potentially causing issues like obstruction of the esophagus or small intestine .
Guar gum may also cause mild symptoms like gas, bloating or cramps in some people.
Nevertheless, guar gum is generally considered safe in moderation.
Additionally, the FDA has set strict guidelines on how much guar gum can be added to foods to minimize the risk of negative side effects .

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