Health and Wellness


There’s no doubt about it. The most challenging thing about trying to eat healthy is staying away from restaurant food. Even if you have the discipline to prep your meals regularly from home, it’s basically impossible to go for long periods of time without ending up with a huge plate of fries or a nice juicy steak perched on your table. If you’re struggling to figure out how to be consistent with a healthy diet, have no fear. You might not be able to avoid restaurants altogether, but you can still make smart choices ! about what food order if, and when, you eat out. Every little effort makes a difference. Here are a few tips on how to eat healthy with restaurant food:

     1. If you Have Choice, Pick a Healthy Restaurant:
     Not all restaurants serve junk food. If you happen to know a place that serves wholesome food, then by all means, insist on eating there. There are lots of restaurants which readily cater to healthy eaters.

     2. Do Some Homework:
     If you have no choice but to eat at a place that serves junk food, google their menu before going there t! o investigate the healthiest options they have. That way you can at least strategize and reduce how many calories you end up eating.

     3. Always Get Greens:
     One of the easiest ways to develop healthy eating habits is to make sure that every meal you eat has a portion of either fruits or vegetables. The more vegetables you order, the less you have to deal with overloading on crabs or protein.

     4. Ditch the Deep Dryer:
     When it comes to healthy eating, deep fried food is the devil. Fried foods are unhealthy because saturated fats and oils amplify the volume of calories already present in uncooked food. Try opting for alternatives like steamed or! grilled food if you want to cut the fat.

    5. Eat Slowly:
     Did you know that the speed with which you eat has an impact on satiety? Allowing your body to develop a sense of satisfaction takes time, so the slower you eat, the less food you’ll end up consuming. Savor your food instead of devouring it.

Healthy eating is all about taking control of your decisions and choices. The more discipline you practice about feeding your body with good food, the more consistent you will become, even in moments of temptation. What matters the most is never giving up. Keep trying to eat healthy, even in the most trying situations, and you’ll keep growing into the healthiest version of yourself. If you like what you just read from our blog, you’ll love the various informative workshops and events listed on our website and social media. Whether you’re interested in personal development, or overall improvement of your business, give us a call at 1 (888) 823-7757 to find out how The RISE Programs Academy for Business Coaching and Leadership Training can help you break past your daily struggles and start soaring in success.

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On Oct. 8, 2018, The Intergovernmental Panel on Climate Change (IPCC) published a special report with its most urgent warning ever about climate change. In the report, the IPCC cautions that the world as a whole has fallen behind, and is doing far too little to reverse the destructive effects of climate change. The IPCC’s research, which was conducted over a period of three years, recommends that every government in the world should take up a collective effort to transform the way people use land, consume energy, manufacture products, and use transportation. Failure to make any changes will trigger coral reef extinction, expose millions of people to floods, and make it difficult to farm certain grains due to chemical imbalances in water supply.

The future is in Your Hands:

Even though the IPCC published their report in order to reach out to governments, the ultimate power to conserve the environment does not lie with the state, or with large institutions. It depends more on the collective will and individual initiative that ordinary citizens take to practice environmental conservation on a daily basis. Posting outrage on social media all day may create awareness, but awareness without action does nothing to reverse pollution. Only through recycling, reusing, and reducing consumption of natural resources can the detrimental culture of pollution be eliminated. It doesn’t matter who you are, or what you do for a living, everybody can play a constructive part to tackle pollution by:

1. Recycling:

Recycling refers to the process of converting waste and garbage into new products rather than disposing of it in landfills, incinerators and water bodies. Outside of outlawing irresponsible manufacturing practices, recycling is the most effective measure people can take to reduce greenhouse gas emissions that precipitate climate change. The most beneficial way to recycle as an individual is as follows:

▪ Don’t just throw out garbage. Dispose of it in a categorized manner. Collect recyclable waste in separate bins and then send it to facilities that can process the waste further into new products. Every city has recycling centers that are ready and equipped to receive materials from the public.

▪ Never dispose of electronics or potentially hazardous items in open dumpsters. Always seek out special collection events, or permanent collection centers, that cater specifically to proper disposal of sensitive materials such as: Electronics, Batteries, Used Oil, Paints, Cleaners, Pesticides, Glass, and Tires.

2. Reusing Waste:

Recycling is a process that demands manufacturing new items from scratch. There are however ways that people can make use of waste without having to generate new products, and that’s through reusing. Reusing refers to the process of cleaning and refurbishing waste so as to reduce the volume of materials being channeled into garbage disposal facilities. It may sound unsavory, but the majority of what people throw out is actually still viable for some form of daily application or another. Reusing waste helps conserve the environment by easing the burden of activity on disposal facilities and ensuring that products are consumed to their maximum possible functionality. Simple ways to reuse include:

▪ Donating used items to charity. Before getting rid of clothes, vehicles, furniture, toys or other such durable items, try and find a charity or thrift store that’s willing to repurpose them in some way.

▪ Avoid disposable products. If you have a choice to use long-lasting consumer items, it is much more ecological to purchase such goods than ones that quickly end up in the trash. For instance, paper plates and Styrofoam cups require far more natural and financial resources to use than permanent tableware.

▪ Purchase goods made from recyclable materials. Creating demand for recycled products encourages manufacturers to invest more in environmental protection.

3. Reducing Consumption:

By far the most effortless way to make a difference in terms of being environmentally conscious is through efficient consumption of resources. Ironically, when people have ready access to a supply-chain, they tend to use goods and services neglectfully by either using too much, or throwing things away gratuitously. The basic act of consuming resources efficiently is environmentally conscious because it decreases the volume of waste generated. Practical ways to reduce consumption include:

▪ Use of power-save settings on electronic devices and switching them off when not operational.

▪ Use of energy-efficient technology.

▪ Going Paperless: as much as practically possible, opt to maintain digital records instead of filing all records in hardcopy.

▪ Performing basic repairs on items with minor damage instead of throwing them out entirely. For instance, just because an outfit loses a button doesn’t mean it’s obsolete.

▪ Brainstorming how to re-use plastic goods before disposing of them. Plastics can often be refurbished as containers in a variety of ways.

▪ Purchasing products with minimal packaging.

The clock is ticking on how much humanity can do to save itself from the consequences of reckless pollution. One of the most important decisions you can ever make to improve the lives of other people is to take care of the planet that we all call home. Every little effort makes a difference, so commit to playing your part now. If you like what you just read from our blog, you’ll love the various informative workshops and events listed on our website and social media. Whether you’re interested in personal development, or overall improvement of your business, give us a call at 1 (888) 823-7757 to find out how The RISE Programs Academy for Business Coaching and Leadership Training can help you break past your daily struggles and start soaring in success.

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Did you know that October is Breast Cancer Awareness Month? The Department of Health and Human Services projects that in 2018, there will be an estimated 250,000 new cases of breast cancer in the United States. Whether or not people survive being diagnosed with cancer depends entirely on how early they detect it before it spreads and grows. Here’s a simple explanation of what breast cancer is, and how to preempt its infection.

The Basics

Cancer is a disease that is caused by abnormally escalated growth and division of cells in the human body. When cells become cancerous, they form lumps of tissue known as tumors. Tumors are a unique type of swelling in that they aren’t accompanied by inflammation. This is what makes cancer a particularly dangerous disease. The symptomless nature of early tumors means that people won’t even notice them unless they’re distinctly visible. Tumors can either be benign, or malignant. Benign tumors settle in a single area of the body without spreading to any neighboring tissue. On the other hand, malignant tumors not only grow in one area of the body, they also invade surrounding tissue and regenerate persistently. As indicated by its name, breast cancer is a type of cancer that exhibits these aforementioned characteristics, but is localized to the breasts or chest area. Even though it occurs ! rarely in men, both men and women can suffer breast cancer.

Normal breast cells become cancerous as a result of mutations in DNA. DNA is a material in each human cell that comprises genetic instructions – including instructions that dictate cell-division. As a result, when DNA in the breast cells mutates, it triggers dysfunctional cell-division which forms tumors. Most breast cancers originate in the mammary glands, which are the ducts that carry milk to the nipples. The lumps which form in other areas of the breast are either referred to as sarcomas or lymphomas. Any presence of breast lumps is cause for alarm, however the majority of them actually tend to be benign. Early detection through regular screenings not only discovers breast cancer before its symptoms can be felt, it increases the odds of successful treatment.

Early Detection

The most effective way to fight breast cancer is to nip it in the bud with early detection. Conversely, early detection can only happen if you make the decision not to ignore the possibility of cancer. Take the time not only to learn your body, but also to take care of it through healthy living and routine medical checkups. If you make a habit of keeping watch for indications of cancer it automatically increases your chances of diagnosing it before it becomes malignant.

1.      Schedule Regular Screening Tests: Screening Tests are specialized medical examinations that are designed to find or diagnose a given disease. Routine screenings make it possible to detect cancer before it spreads. The earlier cancer is detected, the easier it is to treat.

2.      Schedule Routine Mammograms: Both mammograms and screening tests are essentially medical exams that evaluate patients for cancer, however mammograms are strong enough to detect cancer-related changes in tissue years before tumors start to form.

3.      Breast Self-Exam: Self-exams are not the most effective way to preventively diagnose cancer, however they still create a chance that you’ll detect a lump that needs treatment. At the very least, breast self-exams allow you to become familiar with your body and pay attention to any unusual symptoms you may notice.

There’s an age-old saying that says prevention is better than cure. This especially stands true when it comes to cancer. Screening tests and mammograms may sound tedious and involving, however their importance can’t possibly be understated. Be proactive and take charge of your health by making the right decisions today. Check out more of RISE Programs’ Blogs for helpful advice on healthy living, and remember to spread the word by sharing this post.

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Getting a good night’s sleep is one of the most important ingredients to a healthy lifestyle. This is simply because good sleep enables people to be energetic and stay wide awake during the day. Good sleep is one of the little things in life that make a big difference in a person’s well-being. For example, it creates mental alertness. It also allows the body to heal and recuperate from routine physical trauma in daily life. Being well-rested isn’t just recommended, it’s a must for anyone to lead a healthy and happy life. While it may be easy for grown adults to control their sleep habits, every now and then, parents have a difficult time getting children to wind down and go to bed.

The Struggle is Real:

At some point or another, every parent goes through the frustration of coaxing kids to sleep. Aside from infants who wake up at random hours of the night, toddlers and pre-teen children can especially develop bad sleeping habits for a number of reasons. If parents do nothing to foster healthy nocturnal routines in their kids, bad sleep is an issue that can end up becoming instinctive to a child’s behavior as they mature into adults. When it comes to forming good behavior, it’s always a good idea to train kids sooner, rather than later. Here are three simple tips to develop good sleeping habits in children.

1.      Make Going to Bed a Ritual:

Children need to learn from an early age that going to sleep in a routine way is natural. Tuck them into bed using repetitive preparations such as brushing their teeth, giving them a bath, bedtime stories, or changing into pajamas.

2.      Let them Go Wild During the Day:

The more fatigued children are by the time the sun sets, the less reason they have to protest being told to go to bed. If you make time for them to visit a playground and be as active as possible during the day, the easier it is for them to nod off at night and sleep off their exhaustion.

3.      Reward them for Positive Behavior:

If your child is rebellious about going to bed, influencing them with rewards for being well behaved during bedtime can help them develop desirable habits. The rewards don’t even have to be elaborate. They can be something as simple as stickers for sleeping without incident.

It’s easy for parents to develop tunnel vision when it comes to raising children. We focus so much on what they do while they’re awake that we actually neglect how important sleep is for them as well. Being deliberate about encouraging good sleeping habits in kids is just as important as teaching them how to behave when they’re awake. If you like what you just read from our blog, you’ll love the various informative workshops and events listed on our website and social media. Whether you’re interested in personal development, or overall improvement of your business, give us a call at 1 (888) 823-7757 to find out how The RISE Programs Academy for Business Coaching and Leadership Training can help you break past your daily struggles and start soaring in success.

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The struggle is all too familiar. You’ve been faithfully going to the gym for a while, but for some reason everything feels off all of a sudden. And there’s no obvious reason why. You’ve got your gear on, but it feels tight and claustrophobic. You’ve got your routine set, but the thought of persisting through it makes you cringe with boredom. Even subliminally, you can’t help but drag your feet as you approach the treadmill again because working out has somehow degenerated into a predictable, mechanical chore.

You’re Not Alone:

Everyone experiences fatigue with fitness every now and then. As important as it is to maintain a healthy lifestyle, sometimes it can be a challenge staying motivated to carry on with repetitive exercise routines. It doesn’t help either if you happen to workout at the same gym over and over and over again. Going through the motions in a single environment would make any reasonable person feel dull and uninspired. Yes, the struggle is real, but don’t ever lose sight of the fact that variety is the spice of life. This is especially true when it comes to keeping fit. If you happen to feel stuck in a rut with your physical fitness, here are a few simple ways to introduce an exciting change of pace to the way you keep fit:

1.      Get Some Sunshine:

Just because gyms are packed with sophisticated equipment doesn’t mean that’s the only place to exercise. Scout your neighborhood for footpaths, trails and parks that are suitable for some outdoor activity.

2.      Find Exercises that Need Multitasking:

Gym equipment tends to isolate specific muscles or areas of the body in order to tone them. Taking up a versatile sport like swimming, basketball or tennis is a great way to engage in activity that simultaneously strengthens multiple parts of the body through versatile ranges of motion.

3.      Reward Yourself:

Rather than forcing yourself to toil and sweat without any kind of incentive for your efforts, set specific milestones as part of your routine, and treat yourself to a reward when you reach them.

4.      Use the Buddy System:

Working out with a partner is a great way to keep exercise interesting. It creates conversation and can also inspire healthy competitiveness. It’s always that much harder to let go of a fitness routine once you become accountable for sharing that time with a friend.

The best thing a person can do in order to add variety to fitness routines is think outside the box. Instead of trapping yourself in a cycle of repetitive activities, surprise your body with a completely unusual hobby or activity. Even if you don’t excel at your new exercise, mixing things up is a healthy way to stay motivated about maintaining a healthy lifestyle. If you like what you just read from our blog, you’ll love the various informative workshops and events listed on our website and social media. Whether you’re interested in personal development, or overall improvement of your business, give us a call at 1 (888) 823-7757 to find out how The RISE Programs Academy for Business Coaching and Leadership Training can help you break past your daily struggles and start soaring in success.

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Did you know that you don’t have to settle for the routine when it comes to salads? Lettuce doesn’t have to dominate all of the salads you prepare. Neither is store-bought dressing the only choice you have to add flavor to salads. One of the best things you can do to renovate your diet is think outside the box and use colorful ingredients to garnish your salads. Here’s a quick organic recipe which incorporates fruit, nuts, dairy and delicious preservative-free home-made dressing:

Ingredients: (Makes 6 Servings)

¼ Cup chopped and toasted Hazelnuts.

¼ Cup chopped and toasted Walnuts.

2 Tablespoons of chopped Red Onion.

2 Tablespoons of Water.

4 ½ Teaspoons of Balsamic Vinegar.

4 ½ Teaspoons of Sugar.

½ Teaspoon of Sea Salt.

1 Halved Garlic Clove.

1/8 Teaspoon of Paprika.

¼ Cup of Olive Oil.

5 oz. (1 Package) of Spring-Mix Salad Greens.

1 Medium Pear.

½ Cup crumbled Gorgonzola Cheese.

¼ Cup dried Cherries.


1.       Blend the dressing. Using a food processor, combine and mix:

·         The Hazelnuts

·         1 Tablespoon of the Chopped Onions

·         Water

·         Vinegar

·         Sugar

·         Salt

·         Garlic

·         Paprika

Gradually stir in the oil until the ingredients form into a consistent dressing.

2.       Combine the salad greens and remaining onions in a mixing bowl.

3.       Add ½ a cup of the previously blended dressing to the greens, and toss them to coat each leaf.

4.       Slice the pear into thin wedges.

5.       Serve six different portions of the tossed salad on separate plates (Feel free to serve as many, or as few portions as necessary).

6.       Sprinkle and top each serving with the cheese, cherries, walnuts, and sliced pears.

7.       Drizzle the remaining dressing on the salads for added flavor.

One of life’s sweetest pleasures is tasting the delightful crunch of fresh vegetables as you bite down on a leafy salad. And with summer weather starting to warm things up, there’s a good chance that salads are going to take center stage in your daily meals. Remember, you don’t have to settle for all of the cliché options you’re used to. Go ahead and add a little zest to your diet with this adventurous recipe. If you like what you just read from our blog, you’ll love the various informative workshops and events listed on our website and social media. Whether you’re interested in personal development, or overall improvement of your business, give us a call at 1 (888) 823-7757 to find out how The RISE Programs Academy for Business Coaching and Leadership Training can help you break past your daily struggles and start soaring in success.

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Chimichurri sauce is an Argentine condiment typically used to marinate and flavor a variety of dishes. Depending on the ingredients used to prepare it, chimichurri can either come in a green version known as chimichurri verde, or a red version known as chimichurri rojo. Chimichurri’s main herbs and spices give it a savory flavor that especially complements proteins in a delectable way. If you’re looking to add some zest to your menu, here’s a recipe for a Chimichurri Shrimp & Eggplant Skillet that’s sure to add some color to you diet.


2 Cups of White Rice

3 Cups of Diced Fresh Parsley Sprigs

½ Cup of Olive Oil

2 Tablespoons of Lime Juice

2 Halved Garlic Gloves

2 Teaspoons of Red Wine Vinegar

1½ Teaspoons of Ground Cumin

1 Teaspoon of Salt

1 Teaspoon of Dried Oregano

½ Teaspoon of Pepper

1 Pound of Uncooked, Peeled and De-Veined Shrimp

2/3 Cup of Cubed Eggplant

½ Teaspoon of Butter

1 Cup of Chopped Sweet Red Peppers

1 Chopped Medium-Size Onion

1½ Cups of Halved Seedless Red Grapes

·         30-Minute Preparation Time.

·         Recipe Makes 6 Servings.


1.       Set rice to cook in a saucepan or rice-cooker, then proceed to prepare other components of the dish.

2.       Blend the parsley, oregano, olive oil, lime juice, garlic, vinegar, cumin, salt, and pepper into a consistent sauce in a food processor.

3.       On medium heat, sauté the eggplant, red pepper, and onion in a small frying pan with butter for one minute until vegetables are tender.

4.       Sauté the shrimp in a separate large skillet by shallow frying it for three minutes.

5.       Once the shrimp turns pink, add a ¼ cup of the blended parsley sauce, add the sautéed eggplant and stir fry together for one minute.

6.       Once the rice has cooked, add it to the skillet with the shrimp and sauce.

7.       Combine all remaining ingredients with the rice, including the grapes, then gently stir and fry it till the entire dish heats through.

8.       Serve when ready.

Check out more of RISE Programs’ Blogs for helpful advice on healthy living, and remember to spread the word by sharing this post If you like what you just read from our blog, you’ll love the various informative workshops and events listed on our website and social media. Whether you’re interested in personal development, or overall improvement of your business, give us a call at 1 (888) 823-7757 to find out how The RISE Programs Academy for Business Coaching and Leadership Training can help you break past your daily struggles and start soaring in success.

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On September 9, 2018, the Miss America Organization (MAO) will officially restructure its Miss America competition in a move to eliminate gender bias and stereotyping. To begin with, the Miss America event will be referred to as a competition from now on, as opposed to being a pageant. This longstanding decades-old tradition of pageantry is being done away with because the MAO wants to promote reputable ideals of beauty. The MAO board came to the conclusion that pageantry of the past has been too superficial to be held up as a standard of ideal beauty for American society.

From “beauty pageant”, to “beauty competition” but what is the difference and what does it change?

One thing that is different is that there will no longer be a swimsuit competition aspect to the Miss America event. Although Miss America all started as a swimsuit competition in the first place, the MAO board will now ask contestants to wear what makes them feel confident in order to showcase contestants’ own personal style.

Gretchen Carlson, who is a former Miss America crown-holder, now heads the organization’s board of trustees. Carlson said she isn’t worried about broadcast ratings suffering because most viewers enjoy the talent competition more. They also decided to make changes to the evening wear portion of the competition and will no longer judge contestants according to their clothes. Carlson said, “It’s what comes out of their mouths that we care about. ”

What do you think about these changes? Good or bad?

I believe this is awesome! Why? Because they are promoting beauty as internal and I believe that message is very needed in our world today. Women and young girls today are constantly being brainwashed by advertisements everywhere that project unrealistic beauty standards. Females are bombarded with messaging that encourages them to buy everything under the sun just to look beautiful. I do believe our culture has lost true appreciation for inward beauty, and there is much pressure on both men and women to look a certain way. Truth is that even for those that achieve what’s called “beautiful” today, it’s still difficult to feel truly confident or good enough. It’s impossible to count how many people go from using basic beauty products to extreme cosmetic surgery as time goes by.

Realistically speaking, I think removing the swimsuit competition will have an impact on ratings since that was such an integral part of the competition. But I applause the MAO for making this change. I think this transformation can be used to highlight personality, character, and moral values that transcend body image. I think in time they should also introduce some type of a healthy competition where contestants get points for healthy lifestyle habits.

Another thing this change does is that it opens up the Miss America competition to many more women who are filled with greatness to share with the world. Historically there have been so many women who declined to participate due to the social baggage associated with the swimsuit competition. Now that won’t be an issue. Again, I am in total agreement with the changes and give my applause.

I want to close with a word to all women. You are beautifully and wonderfully created by God. You are filled with goodness, wisdom and love. You are more than enough, and for you, all things are possible. May you realize your true power and value. You are light and goodness to the world around you.

Richard Martinez

Transformation Expert

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Health is more than just eating well. Think about this powerful truth: Much of our primary nutrition doesn’t originate from our plates! Below you will find lifestyle suggestions designed to help you live a healthy, happy life.

Eating Habits

·        Avoid cooking with electricity, especially microwave ovens.

·        Use spring water or a good-quality water filter.

·        Chew your food well, chew until it becomes liquid.

Relationship Habits

·        View everything and everyone you meet with gratitude.

·        Do your best to be on good terms with people, especially those you love the most.

Hygiene Habits

·        To increase your circulation, scrub your entire body with a hot, damp washcloth morning and/or night.

·        Avoid chemically perfumed cosmetics.

·        For dental hygiene, use natural toothpastes.

Attitude Habits

·        Give generously.

·        Live each day happily without focusing on your problems. Have an attitude of gratitude

·        Hum or sing a happy song

·        Offer thanks before and after meals.

Meditation and Exercise Habits

·        Daily quiet time – study, pray, meditate; recharge yourself.

·        Include exercise as part of your daily life. Try Yoga, Pilates, Martial Arts, walking, running, bicycling, rollerblading, swimming, dancing, etc.

Home Habits

·        Keep your home in good order and clean.

·        If possible, include large green plants in every room.

·        Minimize television watching

Richard Martinez

Transformation Expert

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Sugar is so sweet and makes everything taste better, yet it’s so poisonous and addictive. Sugar is in almost everything these days and has more-or-less become a food villain. Even though people like to think of sugar as a harmless seasoning, it’s actually comparable to hard drugs considering that so many who try to cut back on it experience withdrawals. Think about it. When we eat foods with high amounts of sugar, the reward centers of our brains are activated and we feel joy. The thing is that the more we repeat this cycle of consumption, the more we develop a tolerance for it, which in turn requires us to eat more and more just to get that same level of reward and pleasure. Doesn’t this sound like a drug to you? Sugar has the capacity to function exactly how actual drugs like heroin and cocaine do. Just like drugs, sugar is n! ot good for us and does a lot of damage. Below are 20 ways that this sweet-tasting poison destroys our futures.

Sugar can…

1.      Suppress the immune system.

2.      Interfere with absorption of calcium and magnesium.

3.      Weaken eyesight.

4.      Cause hypoglycemia.

5.      Cause a rapid rise of adrenaline levels in children.

6.      Contribute to obesity.

7.      Cause arthritis.

8.      Cause heart disease and emphysema.

9.      Contribute to osteoporosis.

10.  Increase cholesterol.

11.  Lead to both prostate cancer and ovarian cancer.

12.  Contribute to diabetes.

13.  Cause cardiovascular disease.

14.  Make our skin age by changing the structure of collagen.

15.  Produce a significant rise in triglycerides.

16.  Increase the body’s fluid retention.

17.  Cause headaches, including migraines.

18.  Cause depression.

19.  Contribute to Alzheimer’s disease.

20.  Cause your energy levels to quickly rise and quickly crash

Adapted from 146 Reasons Why Sugar Is Ruining Your Health by Nancy Appleton, Ph.D

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