SUGAR SUGAR SUGAR!!!!!

Apr 12 2012 Published by under Uncategorized

Sugar cravings are a major problem for many people, even those who otherwise eat sensibly, exercise, and take care of their bodies in every other way. The average consumption of sugar in the Standard American/Canadian Diet (SAD) is in excess of 130 pounds per person, per year – think of that as more than one bag of sugar a month – SAD indeed!!

 

Make no mistake about it, sugar is a drug, albeit a legal and acceptable one, but one that can have severe, even deadly, health consequences. Sugar has absolutely no nutritional value. It compromises immune function, assists germ growth, causes inflammation, stimulates yeast overgrowth, and has a deleterious impact on virtually every organ in the body. We know that addiction to sugar is a contributory factor in degenerative diseases such as diabetes, heart disease, cancer, high blood pressure, and obesity. Sugar increases the production of adrenaline, disrupting the normal function of the endocrine system. It saps the body of minerals and vitamins necessary for normal, healthy functioning. There are also mental and emotional symptoms associated with excessive sugar consumption such as mood swings, learning disorders, irritability and insomnia.

 

Unfortunately, an addiction to sugar can be as difficult to shake as an addiction to less socially acceptable drugs. Breaking the vicious cycle of consumption and craving takes consistent, focused determination. Below are 15 suggestions for helping to break your sugar addiction – some of which you’ve heard before, others that may be new to you.

 

 

1. CLEAR YOUR HOUSE OF SWEETS

Once you’ve made the decision to kick the sugar habit, get rid of all temptation. This seems obvious, but it falls into the “I know I’ll want it some day” category. Get rid of all of it – including cereals and drinks with sugar, any prepared sweet treats, snacks, cookies, candy, and all highly processed carbohydrates (white stuff).  White pasta, bread, crackers, bagels act like sugar in the body and need to be avoided if you want to regulate your cravings for sugar. If possible, don’t shop hungry – go after you eat when you will be able to exert more self-control. Once sugar is out of the house, keep it out.

 

2. DETOX YOURSELF

Having cleared your house of sugar, embark on clearing yourself. A detox is an excellent way to start the process of breaking your addiction to sugar.  Detoxing has the benefit of breaking the habit cold-turkey– pushing the “reset” button. After a 5-day detox you will find that your need for sugar is much reduced. The trick is to continue with healthy habits once you finish your detox.  A detox is not for everyone, but if this is something that appeals to you, go to a good natural health practitioner for help in selecting a healthy 5-day detox.

 

3. BECOME A SUGAR DETECTIVE

Start reading labels when you shop. You will be surprised when you look closely that most prepared foods, including products like peanut better and salad dressings have sugar in them. Look closely at any food labeled “low fat” – sugar is often used to replace the flavor that is lost when fat is removed. Glucose, sucrose, dextrose, fructose, high-fructose corn syrup, are some of the many other words for sugar in nutritional terms. Shop with caution.  If possible, avoid grocery stores and shop at farmer’s markets – buy unprocessed, fresh, unprepared foods and know that you are doing your body a huge and happy favor.

 

4. FRUIT AND OTHER NATURAL SWEET TREATS

Initially after stopping sugar you are likely to still crave something sweet at times. Go to the fruit bowl. The naturally occurring sugar in ripe fruit is a healthy and delicious alternative to processed white sugar. Dried fruits, especially dried dates, are extremely sweet. While you want to limit the quantity of dried dates that you eat, an occasional single date can be extremely satisfying. In a craving emergency (or once you have reasonable control over your cravings), a single square of extra dark chocolate (70% chocolate or more) can satisfy your craving for sweet at the same time as providing you with antioxidants and some extra Magnesium. Finally, some people find that eating spicy food replaces their need for sweets.

 

5. EAT SMALL AMOUNTS OF WHOLE FOODS FREQUENTLY

One of the common reasons people crave sugar is that their blood sugar levels drop if they do not ear regularly, and then, reaching for a sugary snack is the easiest and quickest way to satisfy hunger and raise blood sugar. This establishes a dangerous cycle of soaring and dipping blood sugar levels, constant hunger, excessive sugar intake, insulin peaks and troughs, and poor nutritional consumption. Aim for three small meals and two to three healthy snacks a day. Whole foods in their natural, least processed forms contain virtually no unhealthy sugars and maintain stable blood sugar levels. Favor foods that are high in fibre. The higher the fibre content, the slower the food metabolizes into sugar in the bloodstream. Whole-wheat pasta, brown rice, whole grain breads, lentils, beans, fruits with skin on, and raw vegetables are all high in fibre. Learn about the glycemic index and eat foods low on the glycemic index to increase satiety and stabilize blood sugar levels.

 

6. DO NOT SKIP BREAKFAST –  EAT A PROTEIN-RICH BREAKFAST

A good breakfast is essential to limit sugar cravings throughout the day. Many people start their day with a breakfast high in sugars and processed carbohydrates (which are essentially the same as sugar once in the blood stream). Protein is an essential part of any healthy breakfast – it gives your brain an amino acid burst which will help mental function throughout the day, helps curb sugar cravings by regulating blood sugar as well as filling your body with healthy building blocks for the remainder of your day.

 

7. CONSIDER ADDING WHEY PROTEIN TO YOUR BREAKFAST

Whey protein can help reduce carbohydrate and sugar cravings and is an excellent protein to consume at breakfast. Try a fruit smoothie with whey protein, yogurt, nuts, oats, fruits, even veggies. Whey protein is a byproduct of cheese production. While it comes from a dairy source, casein (the most common protein in milk and the one that is often the source of dairy intolerance) has been removed.  People with dairy sensitivities are often able to tolerate whey protein, although people with lactose sensitivity may want to moderate the amount of whey protein they consume. Whey protein offers a high degree of satiety that can help reduce over-eating during the day. 20-25 grams of whey protein a day can help to decrease carbohydrate cravings. Whey protein also contains high levels of tryptophan, a precursor to serotonin. Increased blood levels of serotonin and tryptophan bring about improvement in mood and memory for those who are mildly depressed, as well as decreased physiological responses to stress. Be sure to read the label carefully when purchasing your whey protein – sugar lurks in many inferior products.

 

8. TAKE YOUR SUPPLEMENTS

Nutritional deficiencies can make cravings worse. There are some nutrients that seem to be especially useful in controlling blood sugar levels. Chewable vitamin C tablets help control sugar cravings.  Magnesium is also helpful in regulating blood sugar levels, as are B vitamin. The best place to start in assuring appropriate nutrient levels is a good, food-based multi-vitamin. Our food, no matter how good our diet, is lacking certain nutrients (due to soil depletion) and a good multi can often go a long way to rectifying this problem. Your multi-vitamin must be food based, as opposed to synthetic, to get the nutrients in a bio-available form. Isolating supplemental nutrients at the expense of a multi-vitamin is not necessarily a good idea as nutrients work optimally in symbiotic cooperation with others.

 

9. TAKE SUPPLEMENTAL CHROMIUM PICOLINATE

Once you’ve got a good multi-vitamin going you may want to consider supplementing with Chromium Picolinate.  Chromium curbs excessive levels of insulin and makes insulin receptors cells more responsive to its effects.  By helping the body regulate insulin peaks and troughs as well as blood sugar levels, cravings for sugar and highly processed carbohydrates is reduced.  Try taking 200 mcg of Chromium Picolinate before your three major meals daily.

 

10. AVOID THESE SUGAR SUBSTITUTES

Sugar substitutes are touted by the food industry as healthy substitutes to sugar. While they may have fewer calories and carbohydrates, they are dangerous products and should be avoided completely.  Some of the most common sugar substitutes are Aspartame (aka Nutrasweet), Saccharin (aka SugarTwin or Sweet ‘N Low), Sucralose (aka Splenda), and Acesulfame Potassium (aka AceK). There is a long list of side effects that can be associated with these products including headaches, asthma, manic episodes, hallucinations, insomnia, diarrhea, depression, and cancer.  Look carefully for these products and their relatives in any prepared product that is labeled “sugar free” – and avoid them.

 

11. ACCEPTABLE SUGAR SUBSTITUTES

You will find that reducing your sugar intake will increase your sensitivity to sweet, and you will, over time, want less of it. However, there are times when something sweet is in order. The following sugar substitutes are acceptable, responsible ways to cater to your (hopefully diminishing) sweet tooth, and for those occasions (birthday cakes are fairly important things in life) when a bit of sweet is appropriate. Stevia is a natural sweeter with no side effects. It is extremely sweet and a small amount goes a long way to sweetening drinks or for use in baking.  10-15 drops of Stevia in a little water taken before a meal can help reduce sugar cravings – especially that need for dessert at the end of a meal. Stevia has the added benefit of lowering high blood pressure. It contains no calories and will help reduce your craving for sweets. Agave is another product useful for baking. Unprocessed honey is full of delicious nutrients and health benefits, but high in calories.  Maple syrup is likewise natural and delicious, but also high in calories. Other healthy natural alternatives to refined sugars are barley malt, rice syrup and coconut sugar.

 

12. EXERCISE REGULARLY

Regular exercise helps to boost energy and decreases the need for bursts of energy from sugar.  Exercise also has the obvious benefit of helping with weight loss. After exercise rehydrate thoroughly. Thirst can often feel like a need for sugar, especially for those inclined in that way.

 

13.  SLEEP

People often deal with their exhaustion with sugar and caffeine — not helpful approaches to regulating blood sugar levels. Sugar at the end of the day can impact sleep by overstimulating the adrenals. Be sure to get a solid night’s sleep every night.

 

14. BE AWARE OF YOUR PATTERNS OF EMOTIONAL EATING

This can be the hardest part of the sweet addiction to break – eating sweets for emotional gratification. From the first sweet breast milk of infancy, we learn that something sweet is a treat and a reward. Almost all parents reward children with sugary snacks, and we learn to associate a harmful substance with comfort.  Over time, we start to expect something sweet to feel satisfied, and self-dose ourselves with sugar to temporarily boost our mood or energy. The cycle starts to look like any drug addiction. As you feel your craving for something sweet, ask yourself if there is an emotional need that could be satisfied in some other way.

 

15. HOMEOPATHY CAN HELP

There are a number of homeopathic remedies that can be extremely beneficial in helping reduce sugar cravings. Because sugar cravings/addiction are a deep-seated disorder, it is not suggested that you self-medicate homeopathically. Call your favorite homeopath to discuss homeopathic remedies for this problem.

 

 

 

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BACK-TO-SCHOOL BASICS part 1: NUTRITION

Aug 24 2011 Published by under Nutrition, Uncategorized

It’s that time in the summer when the nights are getting cooler, the days shorter, and the stores full of back-to-school paraphernalia. It’s hard to believe that the long lazy days of summer are winding down.

The cycle of a return to school offers families an opportunity to establish new patterns and break some old habits.  This is a golden time for thinking about the steps you can take to assure a healthy school year for your child.

Back to School Basics: Part I

Nutrition

Your child’s health – mental as well as physical – is intricately bound to the foods s/he eats. As the pace and intensity of the school year increases, it becomes more difficult to avoid the pitfalls of ready-made meals and quick snacks. Now is a great time to get organized with a healthy larder and some firm resolutions. You will be amazed at how well your child will feel, look, perform in school on a natural, healthy, sugar and additive-free diet.

Try some of these resolutions/suggestions for improving your family’s nutrition:

  1. Stock your refrigerator and cupboard now with healthy snacks – nuts, dried fruit, carrots and celery, cheese, apples, honey, rice cakes, whole wheat crackers, hummus, yogurts, salsa, home-made trail mix etc.

  2. At the same time, get rid of all foods with transfats and hydrogenated fats – these are commonly found in cookies, crackers, fried snacks, and prepared baked goods. Also rid your cupboards of candy, cereal/energy bars full of sugar and additives, all foods with food coloring or preservatives, all fried snacks, as well as sugary snacks and drinks. Replace soda drinks with fresh milk, soy (or almond) milk, juice, flavored waters. Sparkling water with a splash of juice is refreshing and delicious. Get rid of margarine and vegetable oils and replace with butter and olive oil.

  3. Make a family commitment to eating breakfast – together if possible. Make this a meal event. Starting the day with a low glycemic meal will benefit everyone. Lots of protein, fruit, and small amount of whole grains will give everyone energy to get through school, work, chores. Eggs, home-made oatmeal, fruit smoothies, unsweetened yogurt with fruit and home-made granola, healthy pancakes or muffins full of fruit and grains (and low in sugar) – these are some of the many ideas for a healthy start to your day.

  4. Make a list of lunches your child will like – compose this list together. Stay away from processed meats, white bread, sugary snacks. Think about roll-ups in whole wheat tortilla shells, soups and salads, pita triangles with vegetables and dips, hard-boiled eggs, stuffed celery sticks, etc. A wide mouth thermos is a great purchase – the previous night’s leftovers can be heated up and sent to school this way.

  5. Swear off all preservatives, and white flour and sugar as much as possible. Use whole-wheat flour when you bake (or at least ½ whole wheat flour), reduce the amount of sugar in recipes by at least ½. Make your own granola, granola bars, muffins, cookies, using whole grains, lots of nuts, coconut, dried fruit, and honey wherever possible. Try replacing brown for white – in rice, pasta, cereals, crackers, bagels. You will be surprised at how quickly your family will get used to this change.

  6. Keep bowls of cut-up fruit and vegetables in the refrigerator for a quick and healthy afterschool snack. Strategically places bowls of healthy munchies will disappear over homework.

  7. If age appropriate, engage your child in the adventure of eating more healthfully this school year. Get some good recipe books, bring them shopping, get them chopping and mixing. They are more likely to eat things that are new and strange if they’ve been involved in the creation and preparation.

  8. Changing eating patterns is a family project. Everyone must participate. It is likely to change things like your shopping and cooking patterns as well. It is difficult to go down familiar grocery aisles and select differently. Try going to the farmer’s markets this fall and stock your house with fresh fruits and vegetables. Use these as the basis for your meals. Think about Sunday cooking projects – preparing baked goods and snacks for the week. Eating healthfully requires more thought, planning, and preparation – start now to change your habits. You will be amazed at your family’s improved health and energy.

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Suggestions for battle-free healthy eating.

Jun 10 2011 Published by under ADHD, Nutrition


I am troubled by the diets of many of my clients, but none so deeply as the children I treat for ADHD. Lack of proper nutrition is one of most important contributory factors to ADHD, yet I see many of the children I treat eating poorly. I think there are two factors that explain this – 1. lack of information, and 2. unwillingness on the part of parents to insist on healthy eating.

I want to rant a bit about the second of these reasons. I hear often that children only eat a small selection of foods and won’t try anything else. In too many families food becomes a battle-ground on which children assert their rebellious natures, but ultimately, it is within parental control to determine what their children eat. Battling over foods is unhealthy in many ways but, with a bit of ingenuity, determination, and rethinking, can be avoided.

What follows are a few practical suggestions for improving your child’s nutrition and helping you get your head around insisting on healthier eating:

• Your job is to offer your child the food you want to offer, at the time you want him or her to eat. The child’s job is to decide what and how much of it to eat. (this is the advice of Dr Ellyn Sattyr, a food therapist)
•    Don’t give in to your child’s demands to eat food that you know is unhealthy on the grounds that it’s better to eat something than nothing at all. If a child skips a meal his blood sugar will be low, but not as low as the crash that occurs after eating a high glycemic, sugary, preservative rich meal.
•    Offering a choice of healthy options may be a good way to coerce a child into eating as it gives him the power to make a choice. Offering choices can reduce stress. It’s unhealthy for everyone involved when meals become a battle ground, so don’t battle, be firm, consistent, and generous with the range of healthy options on offer.
•    Get rid of unhealthy foods you don’t want your child to eat – this means a change for everyone. Healthy eating needs to be a family choice.
•    Sneak vegetables into foods — chopped sautéed greens in pasta sauce; peppers, tomatoes, sautéed greens on pizza; chopped celery, fennel, and cucumber, peas in tuna or chicken salad; powdered greens and carrot juice in smoothies, etc.
•    Put out crudities, nuts, raisins, sliced fruits, cheese to nibble while doing homework. Peas in the pod, edamame, mozzerella-filled cherry tomatoes, ants-on-the-log (celery sticks with almond butter and raisin ants) are just a few suggestions of fun snacks.
•    Make food art; play with food – children love eating their creations.
•    Do not offer alternative meals that require additional cooking – although a healthy substitute such as hard-boiled eggs, sliced smoked tofu, toasted tempeh, whole-wheat bread with nut butter can be put out on the table for additional options.
•    Get your children involved in shopping, cooking, even gardening. Get some good children’s cookbooks – these can be inspirational. Let your children cook for you on occasion, using any of the healthy ingredients you’ve stocked your house with.
•    Experiment with unfamiliar cuisines – many “ethnic” cuisines feature vegetables and rely on healthy spices for delicious taste. South-Asian food has a particularly rich vegetarian tradition – you may discover something wonderful that you never thought you and your children would love.
•    A family meal is important for more than nutritional reasons – do not discuss learning, grades, and behavioral issues (or any other contentious subjects) over meals.
•    Pack your child’s school lunch – school cafeterias can be a mine-field of unhealthy foods.
•    Do not suggest that the change to healthier eating is a short-term experiment.
•    Vitamins and supplements are important and fall within the category of “no-real choice”. However, they are supplements, not replacements for food and should not be offered as an alternative to healthy eating.
•    Finally – keep smiling! No begging, bribing, guilt-tripping – “this is what’s on offer, and the choice is yours”.
•   Remember, you offer, and they decide what and whether to eat.

Happy Dining!

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ADHD and Nutrition: 3 Steps for Starters

Apr 11 2011 Published by under ADHD, Nutrition

 

This year I have had the pleasure of working with a number of young patients diagnosed with ADHD in a clinical study on homeopathy and ADHD. (Please see the sidebar if you are interested in enrolling your child in this study.) And what a pleasure it has been! Those of us involved in the study have been thrilled with the results thus far.  I am limited by the confines of confidentiality in what I can tell you in this newsletter, but I will say that homeopathy seems to have a truly beneficial impact on ADHD, even with children who are medicated. 

As this study is designed to examine the impact of homeopathy on ADHD, I am not able to offer the study clients nutritional advice, but I do offer such advice to my private clients. Frustrating, as many people notice a huge improvement in their child’s ADHD symptoms on dietary changes alone.

I offer here 3 simple nutritional steps to help support your child with ADHD. Nutrition refers to the nutrients you take into the body – both in the form of food and supplements – and impacts, among other things, the way the body and mind are regulated and coordinated. I also include in “nutritional support” the elimination of foods that are detrimental to your child’s functioning.

So, here are 3 easy things you can do, and why you should….

1.    START THE DAY WITH A HIGH PROTEIN, LOW CARBOHYDRATE MEAL
•    Serve 2/3 protein (eggs, fish, grass-fed organic meat, protein supplements in a shake), 1/3 complex carbohydrates, fruits, veggies
•    A low glycemic meal such as this will provide your child with a steady source of energy, avoiding glycemic spikes, and stabilizing peaks and troughs of insulin and glucose that can effect attention, energy, focus, self-control
•    Many ADHD kids are protein deficient – protein helps make neuro-transmitters and can improve attention and focus
•    Blood sugar levels are related to stress hormone levels – a low glycemic/ high protein diet will stabilize blood sugar levels, minimizing spikes in stress hormone activity
•    Many ADHD kids are hypoglycemic. A high protein diet helps reduce symptoms of hypoglycemia, some of which are similar to symptoms of ADHD
•    A morning meal high in protein raises tyrosine levels in the blood and brain – causing neurons to manufacture norepinephrine and dopamine, two neurotransmitters that promote alertness and mental activity.
•    Children on stimulant medication often complain of appetite loss during the peak hours of medication, meaning they often don’t eat lunch at school. Starting them with a protein rich, low glycemic meal is your best bet for getting them through the day.

2.    OPTIMIZE OMEGA 3 FATTY ACIDS
•    Omega 3 fatty acids, or long-chain polyunsaturated fats, are essential for supporting optimal cognitive function by promoting neuron function. The omega 3’s in fish are DHA and EPA; deficiency in these is linked with behavioral disorders, especially aggressive behaviors, mental stress, and depression.
•    Optimal levels of these healthy fats may improve the cellular membrane, assisting cellular fluidity and neurotransmission, allowing the cells in the brain to work more effectively, making it easier to concentrate, promoting focus, calmness, and facilitating learning.
•    Studies have shown that most children with ADHD (up to 82% in fact) are deficient in plasma levels of DHA
•    Consuming cold-water fish at least 3 times weekly or supplementing with a good fish-based oil, free of contaminants and heavy metals is essential for all children with ADHD. Aim for about 500 mg of DHA daily.
•    The only problem is that our fish is seriously contaminated, with mercury in particular. Krill oil, made from a subspecies of crustaceans found in the Antarctic, may be the optimal source of non-dietary Omega 3 DHA. There are a number of advantages to krill: there is no mercury risk with krill; it has superior neurological absorption to fish oil, meaning that a smaller amount is needed; and delightfully, it is environmentally sustainable in a way that fish oil is not.
•    There are also vegetable based Omega 3’s. These contain a long-chain ALA fat, a precursor of Omega 3 fats. There are a number of reasons that these plant-based Omegas are inferior to the fish alternative. The body needs to convert the vegetable based ALA to a usable Omega 3, something that is difficult if insulin levels are elevated. Moreover, ALA is not equivalent in its biological effects to the long-chain omega-3 fats found in marine oils and not as effective in its impact on brain function.
•    Flax is one of the most common of the plant based Omega 3’s. Because of the structure of its ALA, this vegetarian Omega 3s is prone to rancidity, and therefore must be freshly ground each time it is taken.
•    A preferable vegan Omega 3 choice is Chia seeds – also an ALA fat, but more concentrated than Flax. Chia is a new superfood, with claims for all sorts of health benefits. I have not been able to find any studies that specifically support the use of Chia seeds for ADHD, but have found anectodal evidence of its efficacy in addressing the symptoms of ADHD. I have some clients who have found this to be the only form of Omega 3 that their children are happy to take – a definite benefit!

3.    ELIMINATE FOODS THAT CAUSE INFLAMMATION, TOXICITY, ALLERGIC REACTIONS, ARE HIGH ON THE GLYCEMIC INDEX, OR HAVE NO NUTRITIONAL VALUE
•    Wow! That’s a long list! Remember that you are what you eat, and every cell in your body is affected by what you put into your mouth. Given the wealth of wonderful, delicious, nutritious, powerfully healthy foods at our disposal, why ‘gunk up the engine’ with garbage?
•    So, no white stuff – in particular, no white sugar, no white flour.  Carbohydrates must be complex, which means full of nature’s brown goodness, and limited in how much they have been processed. The more processed the grain, the higher it is on the glycemic index, the less the nutritional value.
•    Never allow your child to eat/drink anything with nutrasweet or aspertame – check all “sugar free” products for these ingredients.
•    Limit dairy products if you notice any change in your child’s behavior after they are consumed, or if s/he craves them excessively. The same goes for wheat and yeast.
•    Reduce or eliminate fried foods if possible
•    Do not serve your child any foods with preservatives, artificial colors or flavors, MSG (monosodium glutimate), processed or manufactured foods.  This includes luncheon meats, most hot dogs, margarine, candy, ketchup, soda pop, instant noodles, popsicles, and lots of other things.
•    Notice any food sensitivities your child displays and remove the offending food. Many ADHD children are sensitive to foods containing salicylates. These are found in a huge range of fruits, vegetables, spices, herbs. If you are concerned about your child’s sensitivity to this category of food you may need help determining the degree of sensitivity and which foods should be eliminated.
•    For some people, this list of eliminated foods seems overwhelmingly limiting and may require an entirely new way of thinking about food shopping, cooking, eating. Stick to farmer’s markets and the fresh food aisles in the grocery store. Think like your grandmother did – cook like it’s the 1940s. Luckily, there’s a lot of help out there in the form of nutritionists, food blogs, professionals to help you if you need it.

In a perfect world, I would like to see families with ADHD engaging in an integrated model of care that includes homeopathy, nutritional advice, supplemental support, counseling, and a program of behavioral expectations and rewards that addresses the needs and issues of all members of the family, not just the child diagnosed with ADHD. Indeed, ADHD is a family matter and the stresses of such a diagnosis can impact harmony within the family as a whole.

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