No Sugar January Comes To An End, How Are You Moving Ahead?

Maybe this month has been all you needed to continue to be the sugar-free you, you've always wanted to be. Maybe this month has made you decide that practicing a little more moderation is something that you are committing to because cleansing yourself from the effects of regular sugar consumption has you feeling great, but you still want to allow yourself that little indulgence from time to time.  After all, we don’t like to feel like we are missing out, right?  However you decide to move forward, here are some things that you should know.  

Blood sugar spikes don’t just affect your insulin.

Aside from the obvious problems that too much sugar in the diet can lead to issues like insulin resistance and  diabetes, sugar can contribute to or worsen conditions like fatty liver, high cholesterol , and hypertension.   Consuming sugar does lead to blood sugar spikes , thus, your body is trying to compensate for it by sending signals to eat more.

Sugar can cause brain changes.

It also affects your mood, numerous studies have been done that indicate that depression can be reduced dramatically once sugar is removed from one’s diet and it can decrease the risk of developing Alzheimer’s disease as well. 

Sugar is inflammatory.

Sugar increases joint pain, arthritis and gout, to name a few.  If you suffer from any type of inflammatory issue, definitely control your intake. 

Keep it real.

Most of us already know that artificial sweeteners are not healthy, but did you know all the names that these sweeteners can go by besides the brand name?   If you see the ingredients Acesulfame, Aspartame, Neotame and Sacharin then steer clear of the product containing them.

High fructose corn syrup is not only bad for you because it is not natural sugar.  It is almost always made with genetically modified corn which not only contributes to the problems we've mentioned already but includes a whole other list of conditions and symptoms.   If you have to use sweetener of any type, try using pure Stevia that is usually advertised as a dietary supplement, not the stevia products you find in the sugar aisle, Date sugar or Pure Cane Sugar if you must have the real thing.

Read Labels.

This is so important if you want to keep the sneaky stuff out.  Things like sucrose, sucralose, dextrose, mannitol, sorbitol and xylitol are all usually words for high fructose corn syrup or some type of sugar or sugar alcohol.

Stay vigilant most of the time.

Sugar of any sort should be the exception to the rule, not the rule of thumb.

If you'd like more information, please feel free to click on the link below.

PubMed Database- For specific articles related to sugar use the following ID's

PMID: 20424937 The role of high -fructose corn syrup in metabolic syndrome and hypertension

PMID: 21800086 Metabolic and behavioral effects of sucrose and fructose/glucose drinks in the rat

PMID: 24327957 Diet-induced changes in the lean brain: Hypercaloric high-fat-high-sugar snacking decreases serotonin transporters in the human hypothalamic region

PMID: 19000381 Long-term consumption of sugar-rich diet decreases the effectiveness of somatodendritic seotonin-1A receptors 

48 hour post party reset and mini-cleanse

No matter how good our intentions, let’s face it, we say to ourselves I am NOT going to overeat at this holiday party, and end up eating everything in sight. 

Follow this mini-cleanse for two days after parties to help get you back on track.

1 Drink 5 glasses per day of following recipe:

• 3 cups of juiced organic melon mixed with
• 1 cup of coconut water 
• 2 cups of water
• seal in a glass jar and keep refrigerated

2 Breakfast: oatmeal

• ½ cup of gluten-free rolled oats (soaked overnight in 1 cup of water and a pinch of sea salt)  Cook per instructions in the morning mix in:
• 1tbsp of organic almond butter

3 Lunch: zesty low glycemic lentil soup

• 1 cup of organic lentil beans - soak overnight, rinse and drain before cooking 
• 2 cups organic chicken broth (add additional water if needed)
• ½ cup onion
• 1 cup fresh organic tomatoes 
• ½ cup chopped organic celery
• ¼ tsp. cayenne pepper

4Dinner: cabbage salad with chicken

• 2 cups red cabbage chopped
• 1 cup diced organic chicken breast
• 1 oz. sprouted pumpkin seeds
• 1 organic orange
• 1 tbsp organic extra virgin olive oil

5Snack: chocolate tea

There are many brands available such as Republic of Tea, Rishi, Mighty Leaf, Tea of Life and Tesco Finest. This will be your indulgence. Drink whenever the sweet craving strikes!

Following this plan will aid in balancing your blood sugar, may help release toxins, reduce bloating, reset your metabolism and help you maintain your weight throughout the season of parties, indulgence and fun! Don’t forget to see our post on how to de-stress through the holidays!

7 tips to keep your sanity through the holidays

Late fall and early winter season is characterized by cooler temperatures and shorter days. Typically we begin to slow down, spend more time indoors recharging our batteries. It seems counter-intuitive that we also begin this season with marathon shopping, holiday social gatherings and other demands on our time.  Our lives are speeding up when our bodies want to be slowing down.  This time of year can leave many of us over-stressed, tired and falling short in terms of taking care of ourselves. Self-care is important to keeping your sanity during the holidays.  Below are 7 tips to guide you through a busy season.

1   - drink water  Staying hydrated is key to keeping your energy steady.  Instead of reaching for that extra cup of coffee or that second glass of wine at a party, try a glass of water with a squeeze of lemon or lime. An option I love is half sparkling water with half pure cranberry juice then add a twist of lime served  in a wine glass.  This feels festive without adding extra calories or sugar that can zap your energy.

      - nourish yourself  Plan ahead and stock the fridge with healthy vegetables, fruits, nuts and cheeses.  Plan your day to include “to go” snacks so you are less tempted to reach for sugary options, fast foods or chips that are likely to leave you feeling depleted. Nice options are apples with almond butter, or chopped raw veggies with cheese slices or avocado.

      - stay motivated with exercise  On days that you can’t get to your workout a 20 minute power walk or a short circuit using your body weight 4 times a day will accumulate throughout the day into a 20 to 30 minute workout. For example, 2 sets of forward and back lunges, 20 sit ups, two sets of 10 squats and 10 push-ups or planks held for 1 minute is enough to keep your metabolism in check, curb your hunger and clear your head.

4     - breathe Schedule some time for yourself each day, even 5-10 minutes of deep- breathing to recharge your battery and de-stress.  Plan a luxurious bath with some coconut oil added to the water and a few drops of essential lavender oil.  Download the app GPS for the Soul with guided meditations by a variety of experts.

5   - say no You cannot participate in everything, family and friends will understand. Don’t spend time with people you don’t like! Sometimes this cannot be avoided so breathe deeply and accept people where they are at. 

6     - stick to a budget and don’t budge! Decide how much you can spend and map it out into categories, for instance, groceries, gifts, entertainment, etc.  Plan your meals and make a shopping list and stick to it. Create some new traditions that incorporate homemade gifts. One idea would be a photo gallery of memories from the last year with special moments spent together.

7     - be grateful and give back Volunteer your time with those who are less fortunate.  If you are unable to be near family and friends during the holidays this a perfect way to reach out and be grateful for all that you have.

Don’t forget to smile and enjoy these moments 

that pass by all too quickly!

 

(image from www.drchrischatzoglou.com)

Fermented foods and your health

Many of you have heard the saying, ”you are what you eat”.  As true as this statement is, I would like to go a bit further to state, not only are you “what" you eat but you are what you absorb, or what you digest.

Many of us who follow the path of healthy eating, taking in healthy fats, proteins and antioxidant containing fruits and vegetables yet end up feeling puzzled when falling short with digestive issues, immune system shortfalls and food sensitivities to name a few.  “I am eating a healthy diet, isn't that enough?"

I want to encourage you to also pay close attention to the terrain of your digestive tract.  And one way to improve healthy bacteria and enhance the digestibility of foods is with the consumption of fermented foods. Fermented foods are “live” probiotic-rich foods teaming with health benefits.  The fermentation process breaks down nutrients into a more easily digestible form, supplies your digestive tract with living organisms, and preserves nutrients.  In addition, ferments have been shown to function like antioxidants, scavenging “free radicals” from the cells of the body. Once you make it a habit consuming these types of foods can become part of your routine and you will wonder how you ever did without them. 

How can you add fermented foods into your diet and is it safe?

Many alternative grocery stores now stock fermented vegetables in the “raw foods” refrigerated sections in the form of sauerkraut or kimchi.  Other popular fermented beverages include beet kvass, kombucha, water or coconut kefir.  Adding healthy micro-organisms to the terrain of the gut in the form of fermented foods is a healthy and safe alternative for many.  So next time you are shopping at your local health foods store pick up some and try it!  When introducing any new food into the diet, start slowly with one to two tablespoons so as to not cause digestive distress. Next post we will discuss recipes for creating fermented foods at home.

(if you have a compromising health condition or disease or are under current treatment for one consult with your physician before altering your diet) 

Tips To Reduce Your Breast Cancer Risk

I don’t know about you but this time of year always makes me crave soup!  Not the kind that you get out of a can, but the homemade kind that mothers and grandmothers used to make.  The change of seasons is still part of my bio-rhythms having lived in the North all my life (until moving to the desert two years ago). In the Fall I begin to think of soup and my grandmother, and it conjures up a feeling of warmth, nourishment and of being cared for.  So, to me, it is no coincidence that October is breast cancer awareness month; let me explain.

Eat soup!

Studies show that homemade soup stock (yes, from the bones of healthy animals) provide rich sources of protein, healthy fats, vitamin A and D, abundant minerals, and one very important anti-oxidant, glutathione.  A recent study reported in the October 8^th issue of The American HealthCare Foundation states that, “women who had the highest levels of glutathione were more than 75 percent less likely to develop breast cancer than those with the lowest glutathione levels.”   In addition, “glutathione acts directly against certain carcinogenic substances by binding to these toxins and eliminating them through urine or bile.”  Our stores of glutathione can become depleted as stressors increase.

Increase vitamin D!

Research shows that the risk of breast cancer may be reduced, when proper vitamin D levels are maintained.  Other protective nutrients include vitamins A &C, carotenes, coenzyme Q10, CLA (conjugated linoleic), and butyric acid (available in butter from grass-fed cows).  Check with your doctor about maintaining safe ranges of vitamin D.

Eat Your Fruits and Veggies!

A study in Breast Cancer Research and Treatment demonstrated that when we eat more anti-oxidant rich fruits and veggies we reduce our risk of developing mutations and an added bonus, we lower our overall oxidative stress levels.

Size Does Matter!

Risks were shown to decrease in women who maintained a healthy body weight.

Express gratitude!

I believe that one of the most powerful actions we can take is to develop an attitude of love and appreciation for ourselves and others.  Those who express gratitude, increase nitric oxide levels in the body and nitric oxide helps to relax blood vessels which may reduce healing time.

Women today are told they can do it all!  We are expected to work full-time, raise our families (sometimes alone), provide healthy meals, run a smooth household, and keep our youthful appearance!  Pressures on young women to be wage earners and mothers can place enormous stress on our bodies at a time when strength is needed to raise happy, balanced and healthy children.  This stress can create fertile ground for chronic disease.

This time of year marks a change of seasons, autumn, a time of year where traditionally (except here in the desert) the leaves begin to fall away, the season before winter; where we look inward and begin to reflect on what we have accomplished.  Take time to nurture yourself and express gratitude for those around you.  Louise Hay, in her book, You Can Heal Your Life notes that breast problems may arise with a refusal to nurture one’s self, putting everyone else first.  The breasts lie within the fourth chakra which is the location of the heart; this is about personal expression and emotion, healing and forgiveness.  The heart suffers when there is a sense of separation or isolation.  This month take time to nurture yourself, spend time in nature and rejuvenate your spirit!  Being loved, accepted and nurtured is how we move forward in life.  Learning to nurture ourselves and putting ourselves first not only models this self-nurturing activity for our children, it will strengthen us to step into our lives with a sense of power, health and wholeness.  And above all else eat good nourishing food, like homemade soup!  All these things will help reduce your incidence of breast cancer, and go a long way towards increasing health.

U.S. Senate passes 

Naturopathic Medicine Week 

resolution

  

On September 10th the U.S. Senate unanimously passed a resolution 

designating October 7 - October 13 as Naturopathic Medicine Week.

  

The resolution recognizes the value of naturopathic medicine in providing  

"safe, effective, and affordable health care..." and encourages 

Americans to learn about the role of naturopathic physicians in 

preventing chronic and debilitating conditions.

  

Passage of this resolution is an historic achievement for naturopathic medicine.  The Congress has now officially recognized the important role naturopathic medicine plays in effectively addressing the nation's health care needs as well as in addressing the increasingly severe shortage of primary care physicians.

 For the latest information about Naturopathic Medicine Week (NMW), 

visit the NMW page on  AANP's website (above logo is clickable link).

The resolution (Sen. Res. 221) is not yet available on Congress' official 

web site but will be soon.  

Watch for exciting updates from NS as 

we approach this historical week!

extra! extra! new- five to thrive magazine

NATUROPATHIC SPECIALISTS    is proud to participate in announcing the release of    Dr. Lise Alschuler and Karolyn Gazella's NEW Five to Thrive Magazine Published by the authors of the Five to Thrive book, this digital magazine is completely multi-media with an audio message, two different video messages, and hyperlinks to websites.  Each issue is packed with information designed to help readers THRIVE! Enjoy your free copy of the first issue of Five to Thrive digital magazine!  Click here to view your free copy          480-990-1111