Limit Sugar Intake

Added Sugar Contains No Essential Nutrients and is Bad For Your Teeth

Added sugars contain a  lot of calories with no essential nutrients. There are no proteins, essential fats, vitamins or minerals in sugar. Sugar is also very bad for the teeth, because it provides easy energy for the bad bacteria in the mouth

 Added Sugar is High in Fructose, Which Can Overload Your Liver

Before sugar enters the bloodstream , it is broken down into two simple sugars… glucose and fructose. Glucose is found in every living cell on the planet. If we don’t get it from the diet, our bodies produce it. Our bodies do not produce fructose  in any big amount and there is no need for it.                                                                                           When repeatedly eating large amounts of sugar, this process can lead to fatty liver and all sorts of serious problems. It is almost impossible to overeat fructose by eating fruit so keep eating that fruit !!!

 Overloading The Liver With Fructose Can Cause Non-Alcoholic Fatty Liver Disease

When fructose get 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.

Little boy eating a ice cream

Boy Eating Ice cream

Sugar is Highly Addictive Because it Causes Massive Dopamine Release in The Brain.

Sugar can be addictive for a lot of people. Sugar causes a release of dopamine in the reward centre of the brain.

The problem with sugar and many junk foods is that they can cause massive dopamine release,  for this reason, people  can become strongly addicted to sugar and other junk foods.

Sugar Causes Obesity in Both Children and Adults

The way sugar affects hormones and the brain is a recipe for obesity.

Overweight man on smaller scale

In Most Cases Sugar Causes Obesity

It leads to decreased fullness and can get people addicted so that they lose control over their consumption.                                                                                                                         Not surprisingly, people who consume the most sugar are by far the most likely to become overweight or obese. Many studies have examined the link between sugar consumption and obesity and found a strong connection. The link is especially strong in children, where each daily serving of sugar-sweetened beverages is associated with  60% increased risk of obesity.


Sugar Raises Your Cholesterol and Gives You Heart Disease                                              Sugar Feeds Cancer                                                                                                                         Due to its Effects on Hormones and the Brain, Sugar has Unique Fat-Promoting Effects


Eating for Brain Power

High school is the time teenagers will experience tests, homework, projects and final year exams. Teenagers need to eat well to keep their brain in peak condition as poor eating habits can make the brain work less efficiently.

Habits that can reduce brain efficiency and concentration include:

Eat well for concentration

Eat well for concentration

  • Missing meals, especially breakfast. Being hungry makes it more difficult to memorise class work and think through problems.
  • Eating poorly. Balanced nutrition will mean better sleeping habits, less colds and flus.
  • Being dehydrated will affect thinking. Make sure plenty of fluids are consumed after sport and exercise.

Related articles

Water Intake

Girl holding glass of water

Drink plenty of water

How much water?

The recommended ‘8 glasses a day’ isn’t quite right, for several reasons: that amount includes all dietary water intake, including food and non-water beverages; it also ignores a person’s body weight, which is an important factor in figuring the amount; it also varies if you are sick or exercise. It’s also not good to just drink when you’re thirsty — you’re already dehydrated by then. Best is to form a routine: drink a glass when you wake up, a glass with each meal, a glass in between meals, and be sure to drink before, during and after exercise. Try to generally keep yourself from getting thirsty.

Bulldozer picking up millions of bottles in the recycling grip

Look at what we’ve created

7 Reasons to drink water 

  1. Energy –Being dehydrated can sap your energy and make you feel tired. 
  2. Headache cure – Another symptom of dehydration is headaches. In fact, often when we have headaches it’s simply a matter of not drinking enough water. 
  3. Healthy skin – Drinking water can clear up your skin. 
  4. Digestive problems – Our digestive systems need a good amount of water to digest food properly. 
  5. Cleansing – Water is used by the body to help flush out toxins and waste products from the body.
  6. Weight loss – Water is one of the best tools for weight loss, first of all because it often replaces high-calorie drinks like soda and juice with a drink that doesn’t have any calories.
  7. Heart healthy – Drinking a good amount of water could lower your risks of a heart attack. 
Purchase your own bottle

Purchase your own bottle

How to form the water habit

  • Carry a bottle – Purchase a drink bottle (NOT PLASTIC)  and drink from it all day. When it’s empty, I fill it up again, and keep drinking.
  • Set a reminder – Every time you walk in the kitchen , drink 2 glasses.
  • Substitute water – For every other type of drink.
  • Filter – Instead of spending a fortune on bottled water, invest in a tap filter. It’ll make tap water taste like bottled, and it’s great for washing the fruit and veggies. Filters take the impurities out of the water.
  • Exercise – Exercising can help make you want to drink water more. Just drink water, sports drinks are a con. If you’re going to exercise, be sure to drink water a couple hours ahead of time, so that it will get through your system in time, and again, drink during and after exercise as well.
  • Track it – It often helps, when forming a new habit, to keep track of it. Keep a little log, which can be as simple as a tick mark for each glass of water you drink.
be conscious of what you purchase and the effects it has on the environment

be conscious of what you purchase and the effects it has on the environment

Being Vegetarian

Eating well and feeling good is about more than just putting “healthy” food into our mouths. It’s about

Vegetarian food pyramid and tips for being healthy.

Vegetarian food pyramid and tips for being healthy.

  • balancing what we eat with what we do;
  • making good food choices,
  • responding to our body’s needs,
  • and enjoying what we eat

If you are a vegetarian it’s important to get the protein that you need. Young people might be vegetarian for lots of different reasons. You need to have a balanced diet so you get enough of the vitamins and minerals that could be lacking.

  • Make sure you get a source of protein every day, such as eggs and dairy foods if you eat them, as well as nuts, peanut butter, and legumes like baked beans, chickpeas and lentils.
  •  Choose vegetarian foods that are naturally higher in iron like nuts and seeds, lentils, tofu, green leafy vegetables, wholemeal or wholegrain breads and cereals.

With  school and outside activities, it may often seem there is just not enough time to eat.  It’s important to be prepared for the day by always having a snack pack to nibble on and fruit.