Sugar...is it really all that bad?

There is a tremendous amount of information circulating about sugar and how harmful it is to our health. It can be difficult to know what to believe, and how to make the healthiest choices when it comes to consuming it in it's many forms. Avoiding any ingredient ending in "ose" is one guideline many health experts suggest we live by. Lactose, fructose, sucrose as well as high fructose corn syrup, honey, brown rice syrup are all forms of sugar, as is alcohol and simple carbohydrates like white flour. They all react the same way in our bodies as sugar, and wreak havoc on our blood sugar levels among other things. I won't write a book on the subject, as there are many who already have, but I will cover the main points I believe to be important.

 Some people believe that because fructose is naturally occurring in fruit, that it is healthy however; from the research I have done, I have come to the conclusion that yes, fructose is in fruit, but when you are consuming it in it's whole form (a whole apple for example) you are getting all of the the healthful benefits with the enzymes, vitamins and fiber, which doesn't cause blood sugar spikes as fructose and other sugars do.

Here is an article on fructose: http://www.livestrong.com/article/70281-dangers-fructose/


Another tip when purchasing anything packaged or processed (which we should avoid as much as possible) READ LABELS!

If any type of sugar is listed in the first three ingredients in a food product- it is high in sugar content. Also look at the grams of sugar per serving. "One teaspoon of granulated white sugar is equal to about 4.2 grams. There are approximately 4-8 grams of sugar in a teaspoon of sugar, depending on its granularity". (wikianswers.com)

 

For quite a while I was using Agave nectar in everything because it was said to be a low glycemic healthy option, and was even marketed as safe for diabetics. I have recently learned that this is not the case, and that is is almost pure fructose!

 After spending time researching sweeteners, it appears that Coconut Palm sugar is by far the best choice for a low glycemic, natural sweetener..it works great in all baking, and tastes amazing in coffee. 

"Palm sugar is a nutrient-rich, low-glycemic crystalline sweetener that looks, tastes, dissolves and melts almost exactly like sugar, but it's completely natural and unrefined. It's acquired from the flowers growing high on coconut trees, which are opened to collect their liquid flower nectar. This nectar is then air-dried to form a crystalline sugar that's naturally brown in color and naturally rich in a number of key vitamins, minerals and phytonutrients, including potassium, zinc, iron, and vitamins B1, B2, B3 and B6."

"It is never refined or bleached like white sugar. So the nutrients it was made with are still there. That's rare for sweeteners, most of which are highly refined. Even stevia is highly refined in its white powder form (real stevia is a green herb)." (www.naturalnews.com)

Is sugar all that bad?  I believe, in small amounts, it is not too harmful, but when it is consumed all day long in sugary drinks (pop, sports drinks, juice, iced tea etc), processed foods, alcohol, white flour foods, and dumped in your morning cup of coffee, it becomes a potential health hazard. 

Dr. Mark Hyman, who wrote the book "Ultra Metabolism" says it is fine, even healthy to eat 1-2 oz of 70% dark chocolate everyday. Dark chocolate has beneficial properties naturally occurring, and is low in sugar. So indulge in a square of that when a craving strikes, rather than reaching for a Mars bar. I think the key here is moderation, and doing your best to choose healthier options whenever possible. Too much sugar leads to weight gain, mood swings, low energy and after a time, possibly diabetes, among other chronic health issues. There is endless information available online, and books written about the dangers of consuming too much sugar. It is definitely toxic to our systems in large amounts, if we are not mindful about how much we are consuming on a daily basis, it can lead to many health problems, and even sugar addiction, so it is wise to avoid it as much as possible. 

Yours in health,

Leanne

 

The link between Stress and Weight gain

I came across this article from the "Hungry for Change" page on Facebook and wanted to share, as I think he covers some vital key points often missed in all weight loss methods and 'diet' plans. If you have not already seen this documentary I highly recommend you watch it! It will change the way you think about your health and 'dieting' forever. Here are some tips recommended by one of the contributors of the movie, Jon Gabriel:

"“The whole dieting paradigm is flawed” - Jon Gabriel, Hungry For Change 

Jon failed time and again at a number of different diets, he discovered that these diets were pushing his body to its limit and as a result his body was fighting against him. What would seem like a small win would often later lead to more weight gain.

According to Gabriel, our bodies don't understand modern stress. It interprets stress according to ancient programs. Modern stress is interpreted by the primitive brain as immediate physical danger, famine, or susceptibility to the elements, such as frigid temperatures. It responds with measures appropriate to the perceived danger.

If your chronic stress is consistently interpreted as physical danger, your brain will want you to be lean and agile, so you are more prepared to fight or flee. This is why, according to Gabriel, some people cannot gain weight no matter how much they eat. Their brains have a reason to keep them thin.

If your brain interprets stress as potential famine, however, it will demand that you eat while you can. It will also slow your metabolism, enabling you to gain weight as quickly as possible. It needs you to be fat and if you try to be thin, you are setting yourself up for failure.

The key is to identify the underlying, chronic stressors in your life. For some, emotional trauma is the cause. For others, physical causes such as sleep apnea or insomnia are at the root of the problem. For others, a stressful or mismatched relationship may be at the root of the issue. Whatever the cause of the stress that your brain interprets as famine is the key to reprogramming your body to want to be thin.
The source of hope for weight loss success is to identify, and learn to let go of, underlying issues so that you are not continually fighting an uphill emotional battle.

6 Simple Tips For Managing Stress For Weight Loss

---

1. Breathe deeply and regularly
Doing so can actually decrease the tone of your sympathetic nervous system and increase the tone of your parasympathetic nervous system, which is the portion of your nervous system that promotes relaxation and good digestion.

2. Spend some quiet time every day in prayer, meditation, or a purposeful relaxation session
All three have been scientifically proven to facilitate a relaxation response in your body that can decrease blood pressure, decrease pulse rate, and improve blood circulation. Meditation and relaxation sessions can be greatly enhanced by listening to any number of audio CDs that are designed to facilitate optimal relaxation and mental clarity.

3. Practice visualization
Almost all great athletes practice some form of visualization. As author Wayne Dyer says, "you'll see it when you believe it." Spend some time each day visualizing your ideal body and going about your day in a balanced and emotionally poised manner. You can include visualization in your prayer/meditation/relaxation session.

4. Make sure that you are getting the nutrients that you need for a healthy nervous system
Your nutritional status can make all the difference between being able to handle a certain amount of stress without breaking down versus quickly suffering health problems when faced with stress. While it's important to your overall health that you eat a well balanced and nutrient-dense diet, for emotional health specifically, it is important to ensure adequate intake of B vitamins, Vitamin D, and two long chain omega-3 fatty acids, DHA and EPA.

5. Be honest about your feelings
There's a reason why 'know thyself' is a wise proverb/saying in virtually every culture of our world. Striving to know yourself and what you are truly feeling on a daily basis is absolutely essential to preventing unpleasant but genuine emotions from becoming chronic states. Anger, frustration, and anxiousness can all help to fuel personal growth and character development if you are honest with yourself and seek to discover their root causes.

One of the best methods to increase your awareness of what you are truly feeling is journal writing. The rules are simple: no censorship, no possibility of another set of eyes being able to read your thoughts, just pure flow of thoughts from your mind and heart onto a piece of paper or your computer screen. Regular journal writing in this manner can be extremely beneficial to your emotional health.

6. Move your body
It's a well established fact that regular exercise is one of the best habits you can adopt that will help you avoid depression and stay emotionally balanced. It doesn't matter what kind of exercise you do. What's important is to be active and use your joints and muscles on a regular basis. 

Hope this offers some new insights and ideas!

~Leanne

Stress and your health: How to manage your life and reduce your risk of stress-related illness

Please note: The information in this article is for your information only and is based on my own experiences, and extensive research on the subject of stress and Adrenal Exhaustion. It is not to be taken as medical advice. Please see your MD or a Naturopathic Doctor before making any changes to your current health regime.

 It has been said by many health experts that 99% of all doctor visits are due to a stress related illness or ailment.

 Stress elevates Cortisol levels in the body and is the bodies “stress hormone”, and has even been quoted as the “death hormone” by some health experts. It is secreted during times of stress, but when properly balanced with  rest and relaxation and proper nutrition and exercise, does not pose too much of a problem. When stress becomes chronic over a period of time, and is not balanced by proper self care and healthy living practices, we are in a constant state of arousal, and the Adrenals Glands have to work overtime to pump out extra Cortisol to help us deal with the stressors in our life. Overtime this can, and often does, lead to Adrenal Exhaustion.

My Naturopathic doctor once told me, that most people are walking around with some level of Adrenal Fatigue, they are just not aware of it. It is usually managed and covered up with eating sugar and refined carbs, and drinking caffeinated sodas and coffee all day long to cope with the fatigue, and gain a temporary boost in energy, only to crash a few hours later. Unfortunately this viscous cycle takes it's toll on the body, and just makes the problem much worse, as caffeine and sugar further stress the body, when consumed in large amounts, continually throughout the day. The unfortunate thing about this condition, is that people will often go to their doctor repeatedly for help only to be told everything is fine, and in the "normal range" when blood tests are taken. This disorder is not detectable based on the doctors standards for "normal" until it has progressed so far as to need prescription medication- likely for life long treatment.

The good news: If this imbalance is caught early enough (by saliva testing done through a Naturopathic physician) it can be reversed and healed with natural supplements and lifestyle/dietary changes. This information is based on my own personal experience with this condition  and I am sharing all I have learned over the years that has helped in my healing. Because every body is different, the treatment plan may be different for each individual, so I encourage you to do your own research,  read books and take your heath care into your own hands. Work collaboratively with a holistic practitioner and your family physician for the best well- rounded care.

So what is stress anyways? Wayne Dyer states in his book “Being in Balance” .... “there is no such thing as stress, there are just people thinking stressful thoughts.” He also suggests removing the work “stress” from our vocabulary, and instead ask ourselves why we are allowing life to overwhelm us in some way? From this angle, we have power, power to change whatever we can to lessen the pressure and feeling of overwhelm. Instead of seeing “stress” as something outside of yourself that is being done to you and beyond your control, choose to look at it as an inside job, make necessary changes from within and in your environment to improve the situation.

Here are some examples of day to day living that cause a stress response in the body:

~ Thinking stressful thoughts

~ Going nonstop all day from one thing to the next

~Doing too much without replenishing lost reserves

~ Being self critical

~ Work pressures or career dissatisfaction

~ Relationship conflict

~ Chronic, unresolved family issues

~ Financial issues

~Overtraining the body/too much intensive exercise,not taking rest days between workouts OR

 Not getting enough exercise

~Lack of adequate sleep, rest and relaxation

~Poor nutritional habits

~Too much caffeine

~ Too much processed foods

~Too much alcohol (more than 3-5 drinks per week)

~Too much sugar

~Worry, fear, anxiety, depression

~Watching the TV news

Effects of elevated Cortisol over time:

 ~ Adrenal Fatigue or Exhaustion (A.K.A Burnout)

~Weight gain (especially around the abdomen) 

~Elevated cholesterol levels and risk of heart disease

~Inability to lose weight with your best nutrition and exercise efforts

~ Hormone imbalances

~ Blood sugar imbalances

~Decrease in muscle tissue

~ Reduced Thyroid function

~ Lowered immunity

~ worsening of allergy symptoms

The body is all about BALANCE, and wants to remain in balance; however, it cannot do it’s job unless we support it by reducing stress, eating a nutritious (organic, whole foods whenever possible) getting adequate exercise, and proper sleep/ rest and relaxation.

Take this assessment to see if stress is affecting your health, and leading to Adrenal Burnout.
http://www.adrenalfatigue.org/take-the-adrenal-fatigue-quiz

Finding your Balance: Recommendations for stress management

Nutrition Tips:

Eat clean, organic and as close to Mother Nature as possible.

Include healthy fats in the form of cold pressed nut/seed oils or eating raw nuts and seeds, lots of fresh fruits and veggies, legumes, quinoa, brown rice, lean (hormone free) meats, and organic eggs.

Eat 15 grams of protein with your breakfast, and include a protein source for all snacks and meals. This helps to balance blood sugar levels, keep energy levels up and keep your metabolism humming optimally all day long.

Too much packaged, processed food = STRESS in the body, so avoid these as much as possible.

Avoid or reduce caffeine, sugar and white refined flours and grains.

 Drink lots of purified water all day long to stay hydrated.

Exercise:

Regular exercise is one of the most important things you can do for your health for so many reasons; however you can get too much of a great thing! The body still sees exercise as stress, and releases small amounts of cortisol during extended workouts.

A workout should leave you feeling ‘used up’ and like you worked hard, but should also leave you feeling invigorated soon after. If you are feeling exhausted after your workout, or it leaves you feeling drained and depleted for the rest of the day- you may be over doing it. My suggestion is to limit vigorous workouts to no more than 60 minutes at a time. If you are sick, or feeling unwell or run down, skip the intensive workout, or do lower intensity exercise on those days (a light jog, walk, Yoga or Pilates) rather than further stressing the body.

Always take a rest day  depending on the workout intensity) between strength training days , to allow the body adequate recovery time.

Sleep:

Prioritise your ZZZ’s, and get 7-8 hours of sleep a night. Skip the late night TV and computer work, and head to bed by 10pm, at the latest whenever possible. Do relaxing activities a few hours before bed. Dim the lighting. Avoid caffeine in the afternoon, as this can have an affect on getting good nights sleep. Have a cup of chamomile tea to help relax you into dreamland.

Ways to reduce Stress Response:

~Change the way you look at things

~Choose to think positive thoughts

~ Develop an attitude of Gratitude- be Grateful as much as possible!

~ Look on the bright side of every situation

~ Choose to be happy
~Heal emotionally from past experiences by working with a therapist you trust

~Live in the moment- practice Mindful living

~ Meditate and allow time for stillness and quiet reflection daily

~ Have a good cry when needed (tears cleanse the soul!)

~Listen to relaxing music
~ Go for a brisk walk ~aim get your physical activity in at least 4 days/ week

~ Write in a journal

~Take a hot bath with candles, Epsom salts and a few drops of Lavender oil

~Do Yoga and stretching every day

~ See the beauty in ordinary things

~Spend time with positive people

~ Hug someone

~ Laugh often

~ Love fully

~ Breathe deeply

Love your life! Life is too short to be anything but happy. Happiness is a choice.We can choose to see the good in life, even during times of difficulty. When we are happy and thinking positive thoughts, our body is not in a state of stress. When we choose to live a balanced life, everything changes all around us, life becomes a little sweeter, almost like magic.


If you need some guidance and support with healing this condition, and managing stress, I can help get you on the right track. Through specific nutrition, lifestyle and stress management strategies you can heal and feel good again!

Resources I highly recommend on this subject:

“Adrenal Fatigue: The 21^st Century Stress Syndrome” by Dr. Wilson

Here is a link to his site, book, and Adrenal Fatigue information. This is one of the most in depth books written on this subject I have come across.

http://www.adrenalfatigue.org/

Book: “Being in Balance” by Dr. Wayne Dyer
----------------------------------------------------------------------------------------

Live Well, Live Happy, Live Healthy.

 I wish you all the best on your journey!

~Leanne

Please visit my website:  http://soulworkcounselling.com/

Find me on Facebook: http://www.facebook.com/SoulworkHolisticCounsellingWellnessServices