There is no way around it. We love our sugar fix. Americans on average consume 20 tsp of sugar a day. A 12 ounce can of regular soda holds 39 gm of sugar, that’s 10-12 tsp of pure toxins. So do artificial sweeteners offer another healthier option?
Artificial sweeteners are often times called “intense sweeteners” because they are often sweeter than natural sugar.
The FDA has approved five artificial sweeteners:
- Acesulfame potassium (Sunett)
- Aspartame (NutraSweet or Equal)
- Sucralose (Splenda)
- D-Tagatose (Sugaree)
- Saccharin (Sweet ‘N Low)
These chemicals are found not only in carbonated beverages, but also in baked goods, canned products, candy, powdered mixes, sports drinks, jams and jellies.
Another sweetener, stevia, an herbal sweetening ingredient used in food and beverages by South American natives for many centuries and in Japan since the mid-1970s. According to Ray Sahelian, MD, author of The Stevia Cookbook, “There are no indications at this point from any source that stevia has shown toxicity in humans. Although further research is warranted.”
Because stevia is not FDA-approved, it can only be sold as a dietary supplement and not an artificial sweetener.
Although sweeteners have zero calories compared to their counterpart sugar, they are not the easy go to answer for reducing calories.
According to Dr. David Ludwig, an obesity and weight-loss specialist at Harvard-affiliated Boston Children’s Hospital, “non-nutritive sweeteners are far more potent than table sugar and high-fructose corn syrup. A miniscule amount produces a sweet taste comparable to that of sugar, without comparable calories. Overstimulation of sugar receptors from frequent use of these hyper-intense sweeteners may limit tolerance for more complex tastes.”
A San Antonio Heart Study showed those who drank more than 21 diet drinks per week were twice as likely to become overweight or obese as people who didn’t drink diet soda.
To further that point, animal studies suggest that artificial sweeteners may be addictive. In studies of rats who were exposed to cocaine, then given a choice between intravenous cocaine or oral saccharine, most chose saccharin.
According to an article from health.harvard.edu, the results from a Multiethnic Study of Atherosclerosis proved daily consumption of diet drinks was associated with a 36% greater risk for metabolic syndrome and a 67% increased risk for type 2 diabetes.
“Sugar-containing foods in their natural form, whole fruit, for example, tend to be highly nutritious—nutrient-dense, high in fiber, and low in glycemic load. On the other hand, refined, concentrated sugar consumed in large amounts rapidly increases blood glucose and insulin levels, increases triglycerides, inflammatory mediators and oxygen radicals, and with them, the risk for diabetes, cardiovascular disease and other chronic illnesses,” Dr. Ludwig explains.
There doesn’t need to be compelling evidence or research to convince us that by putting unnatural chemicals any good can come of it. With the urge to satisfy our palate, toxins are leeching into the foundation of our ecosystem destroying the very purpose of healthy existence.
Stop the sugar cravings by stopping what is causing them in the first place: sugar and sugar substitutes!
Dr. Raman’s Concierge Medical Practice is focused on caring for each person as a whole, not just a list of symptoms. Our office is committed to helping our patients stay well and maintain good health rather than treating patients only after they become ill.
Merriam-Webster’s dictionary defines cravings as, “an intense, urgent, or abnormal desire or longing.” We know that feeling all too well. Salivating at the commercials that lure us inside those restaurant doors, whiffs of free samples handed by sweet little ladies in the grocery aisle, or my personal favorite – the buy one get one free trick.
It seems whichever direction we turn, we cannot get away from the altered nutrition we call food. No wonder it is so hard to stay healthy. But it doesn’t have to be! Before going head to head with these temptations, it is first important to understand the root causes of cravings, and then we will discuss solutions.
While the reasons are many, here are few explanations that may shed light on the mysteries of our palate and what you can do to help curb those temptations.
- Conditioning: Much like the analogy of Pavlov’s response to a bell, we too have been conditioned to associate certain foods to environmental triggers. How many times have you sat down at home to watch a movie and had a sudden craving for popcorn? How about at the ballgame where you hear the pretzel and hot dog calling your name? Or when the summer carnival days has you longing for the cotton candy and funnel cakes? We, as consumers, absorb the silent suggestions of marketers. We subconsciously create a link between their product and our environmental familiarity.
Solution: When we become aware of our thoughts, we begin to question whether we truly want to indulge or if it is just a Pavlov’s response to a past experience.
- Stress: Under the umbrella of stress includes emotional, physical, psychological, and spiritual triggers. Stressors cause a disruption in the adrenal glands which elevates cortisol. Surges of cortisol signal that an attack is occurring on your body. As a defense mechanism, the body searches for sources of fuel that can be broken down easily and quickly. Hence, under stress we crave sugar and salt.
Solution: Get help. Deal with the stress head on. Don’t try to resist and fight the cravings. It is there for a reason. The cravings aren’t the issue. Whatever is causing the stress is the issue. See your doctor, therapist, spiritual confidant or a friend.
- Leaky Gut: It always appears to come back to the gut, doesn’t it? This has been a recurring theme in multiple, if not in all, health conditions. The gut is a source of serotonin production – our feel good hormones. In a weakened GI tract, there is decreased serotonin release leading to an increased cravings for processed foods
Solution: Heal the gut. Begin by going on a 21 day gluten, soy, dairy, grain and sugar elimination. Our taste buds have memory. It takes 21 days to reset the palate. This is not a diet or calorie deprivation technique. This is simply to take out what shouldn’t be there in the first place.
- Leptin resistance: Leptin is a hormone produced in fat cells. Its primary role is to stimulate appetite and signal fullness. An increase in body fat and a diet high in sugar triggers an overflow of leptin release. This causes the brain to feel hungry even when it is not. The continuous cycle of leptin production eventually leads to leptin resistance. It is this resistance and the breakdown of communication within our system that causes insatiable cravings.
Solution: Limit processed foods. Even decreasing by 10% has significant healing on the body.
- Dehydration: Even a 1.5% drop in water can be felt in the body. According to Dr. John Higgins, M.D., Associate Professor of Cardiovascular Medicine University of Texas in Houston and Chief of Cardiology at Lyndon B. Johnson General hospital, “Dehydration can make it difficult for the liver, which uses water, to release glycogen. That can lead to food cravings.” Dehydration also interferes with brain levels of serotonin.
Solution: Divide your weight by 2 and that is the number of ounces of water needed per day.
I am a firm believer that we must enjoy the indulgences life offers, but moderation is key! Containing cravings has less to do with weight and more to do with living. When you heal, you live. When you live, you awaken. And when you awaken, health and happiness is all you will ever know.
Dr. Raman’s Concierge Medical Practice is focused on holistic care and good health maintenance. For more information on natural ways to relieve stress, CONTACT our office today to schedule your appointment. You can learn more by following Dr. Raman on Facebook, Twitter, LinkedIn and Pinterest.
Coming off of the holiday sugar rush, this month’s blog couldn’t have come at a better time: 5 ways to prevent pre-diabetes. With discipline, determination and an understanding, pre-diabetes can be controlled effectively with diet and exercise alone.
The Mayo Clinic defines pre-diabetes as, “The blood sugar level is higher than normal but not yet high enough to be type 2 diabetes.”
The A1C test is a blood test that provides information about a person’s average levels of blood glucose, also called blood sugar, over the past 3 months. The A1C test is based on the attachment of glucose to hemoglobin, the protein in red blood cells that carries oxygen.
- An A1C level below 5.7 percent is considered normal
- An A1C level between 5.7 and 6.4 percent is considered prediabetes
- An A1C level of 6.5 percent or higher on two separate tests indicates type 2 diabetes
Diet and exercise seems to be the go to answer for almost everything, right? When hitting the gym becomes a bore or tracking calories becomes a chore, it creates a slippery slope of frustration, discouragement and disappointment. How about making this time different by changing the way you look at health beyond the scope of calories in and calories out. Check out my five suggestions on how to prevent pre-diabetes.
- Become active in the community. Whether you join a book club, hiking group, or a cooking class, it doesn’t matter. Studies have shown when we are surrounded by happy people, we become happy. Being engaged in society provides a release of any stress you may be carrying from the burdens of daily life. When stress is controlled, cortisol maintains homeostasis. With normal cortisol levels, insulin regulation and glucose metabolism is optimal.
- Meditate. You don’t have to spend hours a day meditating. Quieting the mind for 5 minutes/day has shown to have dramatic effects on health. According to the July 10, 2017 issue of Time Magazine, “In a new study published in the journal Obesity, researchers from Penn State University randomly assigned 86 overweight or obese women to receive eight weekly sessions of either mindfulness-based stress reduction (MBSR), taught by a professional instructor, or general health education, taught by a registered dietitian. The MBSR group learned how to use mindfulness techniques—like meditation and breath awareness—to respond to stress. The health education group learned about diet, exercise, obesity-related health issues and general stress management. The goal of these sessions was not to help people lose weight, but to reduce stress and stress-related health problems. In that sense, mindfulness worked better. After eight weeks of training and eight more weeks of home practice, perceived stress scores for women in the MBSR group had decreased 3.6 points from the start of the study on a 10-point scale, compared to only 1.3 points for women in the health education group. Both groups experienced improvements in mood, psychological distress, and sleep-related problems. But only the MBSR group saw a decrease in fasting blood sugar levels—both right after training was completed and when the women were retested eight weeks later.”
- Increase water intake. According to an article in The New York Times, being too dry releases a hormone called vasopressin. Vasopressin tells your kidneys to hold onto water and tells the liver to release stored blood sugar. So what is the optimal amount per day? The jury is still out on that. Most health care providers advise looking at the color of the urine. A light yellow urine indicates adequate hydration. Dark concentrated urine implies insufficient water intake. So just keep drinking until you can see through the pee.
- Team up. Partner up with your friends, co-workers, gym buddies and create a challenge for yourselves or join an upcoming race. Being together in a positive environment helps keep us on track. It creates a foundational support and a matrix of resources to keep us accountable. If you ever feel yourself falling off the path, grab your teammate for a hand up. This incredible network ensures a higher success rate and plus, let’s face it, it is fun to do things together. As long as the competition remains healthy and the support unconditional, hormones work together in the same joy as teammates. The result equals a healthy you and happy you.
- Take a road trip. Let me explain. It is fascinating to see how other people in another city, state or country live. When we get caught up in the monotony of routine life, our creative flow halts in front of our faces. We don’t know what to cook. We get bored of the same route to work. We lose the zest for experience. Getting a fresh perspective on new ways of living can stimulate excitement and help pull you out of a rut. Drive along a country road and talk to local farmers. Visit local restaurants and try out new variations to age old dishes. Peek in on ways other communities stay healthy. Link up with different people in various geographical locations via social media. The scope of learning is endless. Seeing the world through another’s eye reminds us that life is good and health is good and together, all will be ok.
I know this list deviates from “conventional medical advice”, but I feel we are bombarded with one study after another and one statistic followed by the next. The problems of our health only seem to be growing deeper. The United States continues to lead the way in obesity. We spend incomprehensible amounts of funding trying to control a disease process that we have created.
Now is our chance! Our chance to take it back to simpler solutions. Putting the simplicity back into a complex life is where healing and prevention will occur. Don’t go looking outside for more research to come your way, more supplements to find their way into your medicine chest, more guaranteed diets that deliver unrealistic results or more promising science to undo what has been done.
Go back to what you already know: that everything you need is already within you.
There comes a point in our lifespan where the hormones biologically begin to slow down production and we begin to consider hormone therapy. When our body senses the slowing of stressors in our crazy lives, it has no need to keep up with the high demands of life. While this is a good thing, the decrease in quantity of the hormones results in a potpourri of symptoms. While more intricate endocrine pathways are being discovered, the global hormonal function remains constant. We feel fantastic when all hormones (estrogen, progesterone, testosterone, thyroid, adrenals, insulin) are in a synchronized balance.
We all know the body WILL change. We may long to feel like we did in our 20’s. I am here to tell you, we can feel even better. There truly is no great mystery to understanding aging. Mid–life and menopause doesn’t have to be the “dreaded” era. In fact, if approached correctly with love and patience, it can be some of the best times of life.
Another thing to keep in mind is that hormonal changes don’t occur just in women. Men can experience the same degree of symptoms. We’ve all heard and some have experienced these symptoms. The symptoms of hormonal changes are extensive and exhaustive. Most of which we are all well aware.
The only thing that needs to be understood is SYMPTOMS OCCUR BECAUSE OF HORMONAL IMBALANCES. Each hormone plays a role in contributing to various symptoms. So how do you know if hormones are right for you? Before answering, ask yourself, “Are your symptoms debilitating enough that it is affecting quality of life?”
If the answer is yes, then hormones maybe what you need.
Hormone supplements are not a forever thing. You may only need them for a certain duration when life feels off balance. The goal should be to use the lowest dose possible for the shortest time possible. Do not depend on only hormones to help you. Stay committed to healthy nutrition, regular exercise and optimal sleep.
If you do choose to begin hormone therapy, continue to work towards creating a healthy lifestyle so that you may begin the process of weaning off of the hormones as soon as the body is able to hold its own.
What are the pros and cons to beginning Hormone Replacement Therapy?
- Alleviates hot flashes and night sweats
- Helps with vaginal dryness
- Helps maintain or restore bone strength
- Improves sleep
- May aid in weight loss
- Possible cardiovascular benefit but evidence is still unclear
- Possible decrease risk of colon cancer
- Helps in restoration of skin, hair, and nails
- Improves mental clarity and mood
- Small increase risk in breast and uterine cancer
- Increased risk of DVTs
- Slight increase in cardiovascular disease and strokes (The WHI study found a 29 per cent increased risk of coronary heart disease in those taking combined HRT)
- Small increase in gall bladder disease
The decision to start HRT (Hormone Replacement Therapy) should be well thought out. Having an extensive discussion with your physician can alleviate any anxiety about the uncertainty of hormone therapy. Each case is unique with varying factors. Listening and honoring your body will lead you to the right decision.
Remember, the minute you decide to start HRT, do everything you can to get off of them as quickly as possible. Use hormones as a crutch, not a permanent companion.
These truly can be the best years of your life! Aging is inevitable. Aging gracefully is optional. That is why I never tire of this topic. Embrace this passing cloud of inconvenience because the rainbow is waiting on the other side.
Dr. Raman’s Concierge Medical Practice is focused on holistic care and good health maintenance. For more information on healthy eating habits and achieving and maintaining OPTIMAL health, CONTACT our office today to schedule your appointment. You can also learn more by following Dr. Raman on Facebook, Twitter, LinkedIn and Pinterest.
Does maintaining a gluten-free lifestyle measure up to the promised hype of feeling better? That’s the million dollar question. Let’s take a look at this more closely and recap what we already know about gluten.
Gluten is a composite of storage proteins found in wheat, barley, rye, and oat. It gives elasticity to dough, helps it rise, keeps its shape and gives food a chewy texture. But here are a few reasons why gluten has earned a bad rap:
Gut Inflammation. The proteins in wheat are gut irritants which dig into the lining of the gut wall, causing amylase trypsin inhibitors to provoke an inflammatory immune response.
Increased Intestinal Permeability. The gut is a patrol system that regulates which nutrients may enter and which may not. Inflammation in the gut caused by gluten halts that process of control. It loosens the junctions between cells in the gut wall so too much stuff can pass through. Hence the name of “leaky gut.” This leak is thought to be the number one contributing factor to developing autoimmune disease.
Vulnerability to Gut Autoimmunity. Gliadin is a component of gluten and once it enters the system, the problems begin. The exposure to gliadin causes one’s body to form antibodies against its own tissue, thereby creating an avalanche of toxins. Gluten-related inflammation may also be a factor in the development of Crohn’s Disease.
Autoimmune Reactions. Studies have found wheat exposure might be causing autoimmune issues even without evidence of celiac disease. With the abundance of GMO’s, there have been an exponential surge of autoimmune disorders thought in part due to the toxic effects of gluten.
Symptoms of gluten sensitivity can vary. Some common ones include:
- Mood changes
- GI issues
- Poor sleep
- Rash (Dermatitis Herpatiformis is specific to gluten)
- Hormone dysregulation
- Hair loss
- Weight changes
- Joint/muscle pain/swelling
If these are reasons enough to make you want to consider cutting back on gluten, here are steps you can take to make the process a little easier.
- Get educated. There is nothing more empowering than understanding exactly why you are choosing this path. When I first began my gluten free journey it was not by choice, but out of necessity. I was one of the few that experienced all 10 of the above symptoms. It was daunting and overwhelming. I simplified the process by reading. A great way to start is with the book “Wheat Belly” by Dr. William Davis. Dr. Davis takes you through the history of how gluten has become toxic to our system. Sit with the information and absorb the rationale of why maintaining a gluten-free diet can be life-saving.
- Make a list of the foods your currently eat. Rather than trying to figure out which foods do or do not have gluten, start by streamlining and looking at your own diet. Make a list of all the foods and ingredients you eat on a regular basis. Then begin researching that specific food. Remember – gluten is not listed as an ingredient. It is a protein! You won’t find it on the label. You will learn over time how gluten is disguised in various forms.
- Start slowly. Don’t expect yourself to change overnight. It is not safe for the body, nor is it healthy. Start by decreasing a certain percentage of what you are currently eating. For example, eat only one slice of bread with your sandwich rather than two. This small change can make a significant impact. Remember, gluten is inflammatory. As you decrease your intake of gluten, body inflammation also diminishes. This will result in decreased cravings and an overall decrease in inflammation.
- Limit the gluten-free foods. While reaching for gluten-free cookies is nice when you need that sugar fix, gluten-free products are filled with other ingredients and chemicals that are not good for us. In August 2013, the FDA issued a final rule, effective August 2014, that defined the term “gluten-free” for voluntary use in the labeling of foods as meaning that the amount of gluten contained in the food is below 20 parts per million. This means only a small portion of the food needs to be gluten-free to earn that label. It very well could be that the other portion in the food is not. If you wouldn’t eat a regular cookie, then you shouldn’t be eating a gluten-free one. Indulgences are ok as long as they remain on that special occasion.
- Clear out expectations. Lose the idea that going gluten-free will be the “IT” weight loss miracle. Because it is not! If you lose weight from removing gluten, it is because you are caliberating your metabolism. While weight loss may be an added benefit, the real reward is overall health. When the body is balanced and brought to its natural homeostasis, everything will be in perfect working order, including the weight. Don’t chase the weight loss. Allow it to present itself to you along with all of the other great benefits!
Gluten-free eating is truly not the next fad. There are many, and more to come, unfolding studies and evidence of benefits to living gluten free. It is not a quick fix. We didn’t get here overnight. So stay the path. Stay focused. Stay determined and above all STAY COMMITTED!
CHANGE IS COMING!
To be or not to be……gluten-free? Ahhhhh…….that’s the million dollar question. Does being gluten free really offer the extended health benefits that science claims to offer or is it just another peg on the board of healthy eating?
I have written previously about peeling back the layers of understanding leaky gut syndrome. While this concept is still in its infancy, the research appears to have solid validity. Let’s go one step further and isolate specific microscopic causes that contribute to forming the hole in the ozone of our gut.
First, we must understand what gluten is. Many of the references here are from the research of Dr. William Davis, one of my favorite writers and author of Wheat Belly.
What is gluten?
“Gluten is a complex two-part protein found in wheat with virtually identical structures and amino acid sequences of the protein also found in rye and barley. Each gluten molecule comes in two parts: a larger, polymeric glutenin molecule that confers the stretchiness, or viscoelasticity, of wheat dough, and gliadin, a smaller protein. Both glutenin and gliadin share overlapping sequences also, but it’s the gliadin that is the source of most of the health issues associated with wheat, and thereby rye and barley. Note that the gliadin protein of wheat also resembles the zein protein of corn and, to a lesser degree, the avenin protein of oats, which therefore share some of the same effects, including activation of the immune system. While there is no gluten or gliadin in corn and oats, they have related proteins that have similar effects.” –Dr.William Davis
Although gluten is primarily in wheat, similar chemical properties are seen in oat, barley, rye and most recently discovered in corn. Remember the days of our grandmother’s homemade biscuits, pies, cookies? We devoured them without even giving it a second thought.
Why is gluten now being linked to a host of symptoms and diseases?
Remember, gluten is a PROTEIN, not an actual ingredient. It serves as a binder that prolongs shelf life and helps maintain the product’s shape. With the genetic modification of gluten, the human system is unable to process and breakdown the products as nature intended. This results in an explosion of inflammation within the cell walls. These inflammatory markers then leak into other areas causing cellular and hormonal disruption. It is this disruption that causes our symptoms.
What are symptoms of gluten sensitivity?
- Weight gain
- Worsening PMS
- GI issues
- Muscle/Joint pain
- Hair loss
- Difficulty sleeping
- Mental confusion/Depression/Decreased concentration
This is only a partial list of potential symptoms. Inflammation is not discretionary. It hits in all corners of the human body.
What can gluten consumption cause?
- Leaky gut. The gap between the intestinal cell junctions allows foreign proteins to spill into the bloodstream. The body looks at this debris as foreign and begins to attack. This is how autoimmune conditions begin. This is why wheat, rye, barley and corn are associated with Type 1 Diabetes, Hashimoto’s and Rheumatoid Arthritis.
- Mood changes. The unique amino acid sequences of these peptides act asopiates on the human brain. Opioids activate hunger, increase calorie intake, cause mental fogginess, anxiety, anger, food obsessions, mania and decreases attention span.
- Allergies. Just as pollen, grass, mold triggers a histamine response, the allergen component of gluten and its by-products triggers the same histamine release leading to itchy and watery eyes, sneezing, congestion, rash.
- Increased risk for Celiac Disease. “There is a 33-amino acid long sequence within gliadin that is most powerfully associated with triggering celiac disease. One gene, in particular, coding for this amino acid sequence, Glia-alpha9, was uncommon in the wheat of 1950, but is common in modern semidwarf strains of wheat, explaining why there has been a 400% increase in celiac disease over the last 50 years.” –Dr.William Davis
The science is unarguable! The manipulation and modification of our crops since the 1950’s correlates directly to the increasing symptoms and health ailments entering our lives. It is imperative to understand gluten is only ONE such contributor. Researchers continue to isolate others causes.
Until then, what do we do? Do we go completely gluten free? Is gluten free better than not? Will I lose weight if I am gluten free?
Ideally, is it better to be fully gluten free? Yes. Is it practical? No. So where to start? Begin by cutting down the most obvious sources of gluten, (ie. bread, pastas, baked goods etc.) Gluten is hidden under many different titles. Labels will not list gluten as an ingredient because it is not an ingredient, it is a protein. It is important to learn what ingredients do contain gluten. (I highly recommend reading Wheat Belly.)
Be sure to keep a detailed food journal and make note of any subtle changes you may be feeling. Your body takes a minimum of two months to begin responding to any changes made. Don’t expect to lose weight right away or burst through the doors with untapped energy. Or for that matter, you may not see any difference at all. Don’t lose hope and don’t under estimate what is happening on a cellular level.
Eating “gluten free” products is NOT any better than the real stuff. A gluten free cookie is STILL a cookie. If you wouldn’t eat it before, then you shouldn’t eat it just because it is gluten free.
Keep expectations out of the equation. No matter what you see or don’t see on the surface, below ground, you are doing your body good! Above all, be gentle with yourself. It has taken us six decades to create this mess. We have to begin to dig ourselves out with the shovel of knowledge and a bucket of patience.
Dr. Raman’s Concierge Medical Practice is focused on holistic care and good health maintenance. For more information on healthy eating habits and achieving and maintaining OPTIMAL health, CONTACT our office today to schedule your appointment. You can also learn more by following Dr. Raman on Facebook, Twitter, LinkedIn and Pinterest.
Eating out is fun, and with a little planing, you can still be eating healthy while eating out. And why wouldn’t you? Gathering around for a meal has long brought families together for hours of conversation over endless bowls of our favorite dishes. Once in a while it is nice to shut down the kitchen and give Mom and Dad a break from chopping, stirring and cleaning.
Trying out great new restaurants or visiting your old favorites is no doubt exciting, relaxing and rejuvenating. However, what we don’t often realize is how excited our palates become when these tasty treats in their most perfect presentation are brought out in front of us. Before we know it, we have devoured the last bite consuming more calories than imagined.
Enjoying good food is a must. Enjoying new food is a necessity.
So if you are one that loves restaurant hopping, keep at it!! Life is too short not to enjoy the simple pleasures! To avoid spiraling down an unhealthy lifestyle, plan ahead!
The following may seem like simple suggestions, but I assure you simplicity will bring about longevity!
- Decide the restaurant early. Knowing what type of food will be ordered will help you be aware of the amount of carb, protein, and fat in that item. If you anticipate a great Italian Bistro where carbs are in very selection, plan to decrease carb intake couple days prior to the outing. Most restaurants offer apps that allow you to search the menu as well as nutritional values. Making good choices comes from being educated.
- Hydrate.This should be your staple even when you don’t plan to go out. 90 oz of water /day helps keep cellular function performing at optimal levels. Avoid any water substitutes and go for the plain H2O.
- Eat a small protein snack one-two hours before anticipated meal time. Protein intake helps keep the balance of insulin and glucose. This results in longer satiety and decreased cravings. Good examples are almonds, string cheese, fruit, slice of meat, peanut butter, hummus etc.
- Check out the menu beforehand. If you know you will not be leaving that table until you have had that favorite 1000 calorie dessert, then scale back on appetizers and entrée. Yes you can have your cake and eat it too, but only in moderation. You don’t want to wake up the next morning with a sugar laden hangover.
- Don’t be afraid to ask the server. Ask the server how the food is being prepared. Ask them if they use butter, cream or any other high fat substitutes to give it that rich mouthwatering flavor. Ask to speak to the chef if you are not satisfied with the answer. Even if they think you are one of “those” customers, it doesn’t matter because ultimately, you are only accountable to yourself. So take ownership and be ok asking!
- Avoid “low carb” options and high carb temptations. Anything that claims “free or low carb,” STAY AWAY! To take something out and still have it taste so good, means something else has to be put in. That something else is likely to be highly processed ingredients that do you no good. Better to go for the real stuff in smaller quantities. Also skip the bread basket. It’s not worth it!
- Double the veggies. Just because it doesn’t say it on the menu, doesn’t mean you can’t ask. Ask for double quantity of veggies-steamed or broiled, NOT FRIED. Even if it costs a few pennies more, it is well worth it.
- Watch out for the salad temptation. Of course the vegetables in the salad are healthy, but the croutons, cheese, dressing, not so much. Salad toppings may seem insignificant, but what we may not realize is that these innocent munchies turn out to be the biggest culprits of our weight gain. Have you seen how many grams of fat are in ONE tablespoon of dressing? A LOT! You know they don’t stop at one tablespoon. So is it really worth ruining all of your hard work with something that is not even the main meal? Ask for dressing on the side.
- Skip the alcohol. Alcohol consumption causes an increase appetite and not to mention increase in empty calories. If you absolutely must have a drink with your meal, choose red or white wine limited to 1x glass. For every one sip of wine, take 3-5 large gulps of water. Chances are you won’t even be able to finish that one glass. Avoid the fruity cocktails. Choose your calories wisely.
- Dress up nicely. Who would have thought right? Research has shown when you take the time and effort to dress nicely and are happy with what you see in the mirror, you will be less likely to make poor dietary choices. If dressing up is a time consuming process for you, you may not be keen to put in the effort just for going out. And in the long run, less eating out means less consumption of unwanted calories.
- Walk off the guilt. If your willpower happened to get the best of you, don’t sweat it. We are all human. We all have cravings. It’s ok! If you still can’t shake the guilt, take a brisk walk outside and breathe knowing you can start over with the next meal. We ALL go through these times when we know better, but we choose otherwise. Following the 80-20 rule can help with any feelings of guilt. Focus on mindful eating 80% of the time and look forward to the other 20% when you know you’ve earned it!
Indulgences are part of life’s greatest joys. Don’t deprive yourself of a little happiness. Eating out is more than just about watching calories. It is the opportunity to kindle relationships and foster new ones.
Food is nourishment. It is our greatest ally, not our worst enemy. Savor each bite because you know you have earned it. And when you have taken that last bite, set yourself back on that right path until you can look forward to it again!
While the media was recently heaping attention on the few people in the United States who had been exposed to or infected by the Ebola virus, a condition which is approaching true epidemic proportions continues to affect more than 20 million Americans. Type 2 diabetes currently affects nearly 8% of the U.S. population and new cases are diagnosed every day. Obesity, which the Centers for Disease Control have identified as an actual epidemic in this country, increases your risk of type 2 diabetes. To make matters worse, type 2 diabetes can lead to additional health complications including congestive heart failure, heart attack, stroke, and kidney failure.
A System Out of Balance
Diabetes occurs when the hormone insulin is out of balance. Many factors can affect insulin imbalance, including perimenopause, stress and poor nutrition. Diabetes is almost always preceded by pre-diabetes, which is a condition where blood glucose levels are higher than normal, but not as high as those that result in a diagnosis of diabetes. If steps are taken to balance hormones at the pre-diabetes stage or even earlier, it’s possible that diabetes may never be a threat.
Hormonal balance plays an important role in treating diabetes. Each hormone in your body affects the other hormones. When insulin is out of balance, there’s a ripple effect on all your hormones, resulting in a confusing array of health problems. One treatment that can directly address hormone imbalance is bioidentical hormone therapy. In addition to the benefits it has on a variety of health issues, in some cases, bioidentical hormone therapy has been shown to reverse type 2 diabetes. Thyroid dis
Diabetes and Thyroid Disease
Thyroid disease is also commonly correlated with diabetes, as evident in the table below:
Treatment for hypothyroidism and other thyroid dysfunctions has been found to effectively treat and prevent diabetes. If you haven’t had your thyroid checked, but you’re experiencing symptoms such as:
- Fatigue and low energy
- Depressed, down, or sad
- Skin that becomes dry, scaly, rough, and cold
- Hair that is coarse, brittle, and grows slowly
- Excessive unexplained hair loss
- Sensitivity to cold in a room when others are warm
- Difficulty sweating despite hot weather
- Constipation that is resistant to magnesium supplementation
- Difficulty losing weight
- Unexplained weight gain
- High cholesterol resistant to cholesterol-lowering drugs
You should talk to your doctor as soon as possible. Controlling thyroid disease is essential for living a healthy, balanced life.
The Impact of Nutrition and Weight Management
The direct link between obesity and type 2 diabetes means that weight management also plays an important role in treating and managing diabetes. If you are pre-diabetic, weight management is also the most natural way to prevent the transition to becoming diabetic. When nutritional imbalances are addressed, weight management is much easier. When foods that negatively affect nutritional balance are removed from the diet, foods that have a strong positive effect can do their work, which is to keep you healthy.
Better health is within reach for everyone, but many people are resistant to making the lifestyle changes that are required. Chronic health conditions like diabetes can only be fully managed with comprehensive medical care, a nutritionally balanced diet, and consistent moderate exercise. Caring support as you take steps toward good health is often all the help you need in order to succeed.
Prevent and Control Diabetes by Finding a Path That Leads to Balance
I practice holistic care and promote staying well and maintaining good health instead of treating patients only after they become ill. My concierge medical practice in St. Louis offers Bioidentical Hormone Therapy, Thyroid Hormone Therapy and I am launching a new Medically Supervised Weight Management program.
If you have been diagnosed with type 2 diabetes or if you are concerned that you may be at risk, contact our office to learn more about how our personalized care programs can get you on a path that leads to balance.