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Overcoming Sugar Addiction

March 18, 2017 by Marla Leave a Comment

Many of us made – and already broke! –  New Year’s Resolutions.  Why do we struggle to keep resolutions about eating healthy, reducing our calorie intake, eating fewer sweets, drinking less soda?  The reason may lie less with our resolve and more with a lack of understanding.  We may have a sugar addiction.  Consider this:

  • The typical American consumes the equivalent of 22 sugar cubes every…24 hours!
  • Excess sugar increases appetite
  • Our gut may contribute to a sugar addiction
  • Sugar not only promotes diabetes, but also heart and liver disease and cancer
  • Scientists now compare sugar addictions with heroin and cocaine addictions

A Quick History of Sugar

There was a time when sugar was not plentiful.  Going back, way back, to the original homo sapiens who lived in the regions now known as Ethiopia and Tanzania, scientists have looked at the types of food that would have been readily available.  Those foods were fish, shellfish, land animals, and tubers.  Tubers at that time were not like the potatoes we have today.  They were more fibrous and far less starchy.

Notice fruit and vegetables are not mentioned on this menu. But according to Michel Montignac, in “The History of Man’s Eating Habits,” early civilizations did have access to a limited number of wild vegetables and fruits, all of which would have been on the low glycemic index.

Some additional history:

  • Cereals were widely grown by ancient Egyptian farmers and became a staple in the diets of all the people by the time of the Roman Empire.
  • Sugar was known around the world by the end of the Medieval period, but was very expensive and considered a fine spice.
  • Technological improvements and New World sources such as increased sugar beet farming turned sugar into a much cheaper bulk commodity.
  • In 1957 high fructose corn syrup was developed and by 1985 was used in many foods from baby food to Coca Cola. Is it a coincidence that obesity also began to rise in the 1980’s?

While I would not suggest that sugar is the single culprit in the obesity epidemic, it is certainly a factor.  We’ve come a long way from early Man barely eating any sugar! The World Health Organization suggests that our diet should contain no more than 6 teaspoons of sugar per day, while our current average intake of sugar is at least three times that much at around 22 teaspoons per day.

Sugar and The Gut – The Dysfunctional Couple

The human gastrointestinal tract or “gut” is responsible for digestion.  Digestion involves breaking food down into its most basic parts. It can then be absorbed through the wall of the gut into the bloodstream and transported around the body.

The gut contains both good and bad bacteria and yeast, but when the gut is healthy the good bacteria and yeast thrive while the “bad” organisms are kept in check.  Sugar unbalance the gut by feeding unhealthy yeast called candida.  While candida is always present in the gut, an overgrowth of candida disrupts the delicate balance of gut.  Candida overgrowth can take over the appetite and cause nutritional deficiencies to develop.

Both candida overgrowth and nutritional deficiencies can fuel a voracious appetite – particularly one that demands sugar.  In other words, eat more sugar, want more sugar, eat even more sugar, and the vicious cycle of a sugar addiction is born.  But that’s just the beginning of this dysfunctional relationship.

While the gut is primarily responsible for digestion it also constitutes about 70% of the body’s immune system.  Research shows that the consumption of too much sugar throws the body’s immune response system out of balance.

In a 1973 neutrophilic phagocytosis study out of Loma Linda University, researchers found (in laymen’s terms) that sugar depresses the body’s immune system (or the body’s ability to fight off illness) for several hours.   Picture the person at the office binging on birthday cake while being exposed to the nasty stomach virus which is making the rounds.  Sick leave is likely in that person’s future!

Links Between Sugar and Disease

We all know that diabetes, heart disease, and cancer are huge public health concerns.  The family that has not been visited by one of these devastating diseases is actually quite uncommon.  Is sugar the underlying cause in all of these diseases?  No, not directly, but indirectly – YES!

Let’s consider how we consume sugar, aside from sugary soda drinks.  In most cases those with a sugar addiction do not sit and eat sugar cubes to get their fix.  Instead, they eat food containing sugar, feeding their voracious appetite.  These foods may include simples cabs such as sweet cereals, processed breakfast and snack bars, cookies, ice cream, brownies, candy bars….the list goes on and on.

Each of these foods has another commonality besides sugar.  They are loaded with fat.  The obvious result is weight gain (many of us experienced that over the holidays, right?) but the less obvious result is the slow shift our bodies make from insulin sensitivity to insulin resistance.  This shift ultimately leads to Type 2 Diabetes.

This chart explains the process in simplistic terms.  When we take in food, digestion turns it into glucose which cells use for energy.  The pancreas secretes a hormone called insulin which helps sugar move out of the blood and into the body’s cells.

In the cells, the body can use sugar to make energy.  According to Dr. Kelly Traver, “All cells have insulin receptors. But for some reason, the fat cells remain sensitive to insulin, even when the muscle cells become more resistant. So, the sugar is preferentially let into the fat cells rather than the muscle cells. Once inside the fat cells, the sugar is not used for creating ATP; instead, it is just used to store fat. This is handy if starvation is right around the corner (as it often was for our prehistoric ancestors), but for most people today, this is an issue. The real zinger here is that fat cells secrete a chemical that encourages the muscles’ insulin receptors to become less sensitive. This means that the pancreas has to churn out more insulin (which the fat cells grab), the fat cells become even fatter and secrete more of their chemicals, and the vicious cycle continues.” As this cycle continues, and vital cells fail to receive much needed energy from glucose, the body becomes at risk for cardio vascular disease, liver disease and cancer as well, just to mention a few.

The Science of the Addiction

Animal studies tell us that sugar is more rewarding and addictive than cocaine.

Yes, more. It appears that this is because we are hardwired to seek out sugar.   After all, our cells have evolved to rely on sugar as their number one fuel source.

But eat too much sugar for too long, and you’ll find that
your brain rewires itself to look something like the brain of a heroin or cocaine addict.

This is because drug and food cues use the same circuitry within the brain.   Brain chemicals that are similar to the chemicals in heroin and marijuana (known as opioids and cannabinoids) make you “like” the taste of sweet.

A surge of dopamine makes you “want” the taste of sweet.  Scientists have backed up this research with brain PET scans of both obese people who ingest a large amount of sugar and cocaine addicts.  The brain scans are eerily similar.

Chris Kresser, M.S., L.Ac, writes in LET’S TAKE BACK YOUR HEALTH — Starting Now. “A recent body of evidence suggests that gut microbes might play a significant role in influencing cravings. Given that microbes co-evolved with us and constantly depend on the incoming dietary substrates that we provide for their own sustenance, it’s really no surprise that they are able to preferentially shape our eating preferences to improve their own chances of survival.  In other words, our gut potentially has great control over our eating habits, whether they be healthy habits or unhealthy habits.”

So What’s the Solution?

If you believe you may have a sugar problem, don’t panic! You’re not alone. There are simple steps you can take to free yourself from the addiction.

First, PLEASE don’t attempt to go cold turkey! You’ll only make yourself miserable. Instead, gradually back off the sweets and replace them with healthier options.

It’s always easier to add than to take away so before eliminating sugary foods I recommend adding healthy, low-sugar foods to your diet. Nutrient dense foods like green vegetables give your body the raw materials it needs in order to function well. They also begin to retrain your taste buds to accept low sugar foods.

Green smoothies as a meal replacement or snack are a convenient way to get more veggies in your diet. There are many recipes online, just be sure to avoid recipes that are dairy based (using milk or yogurt) or include high sugar fruits like bananas. Choose green smoothie recipes that use either water or a nut or seed milk as their base, have lots of leafy greens, and use low sugar fruits such as berries for a bit of sweetness (TIP: ¼ – ½ an avocado adds a nice creaminess similar to yogurt but without the inflammatory response).

My favorite green smoothie recipe includes:

  • 8-10 oz hemp milk (or just water)
  • 2 handfuls (or more!) of arugula (also called rocket)
  • 2 handfuls of blueberries (fresh or frozen)
  • a few fresh mint leaves (or a pinch of dried)
  • Cardemom and cinnamon to taste
    (BONUS! Cinnamon helps with blood sugar control!)
  • You can use a few drops of liquid stevia if you like a little more sweetness
  • Add a quality protein powder and you have a complete meal!

I have found that sour foods help eliminate sweet cravings. Try a Bubbies brand dill pickle (BONUS! The natural probiotics in this brand help your gut) or a tablespoon of raw apple cider vinegar in a little water. Taking 200mcg of chromium polynicotinate with meals helps reset insulin receptors and minimize cravings.

Ready to Kick the Sugar Habit?

I can help! Click here to get started on your healing journey.

 

 

 


Lenoir, M., Serre, F., Cantin, L., & Ahmed, S. H. (2007). Intense sweetness surpasses cocaine reward. PloS one, 2(8), e698.

Ahmed, S. H., Avena, N. M., Berridge, K. C., Gearhardt, A. N., & Guillem, K. (2013). Food addiction. In Neuroscience in the 21st Century (pp. 2833-2857). Springer New York.

DiLeone, R. J., Taylor, J. R., & Picciotto, M. R. (2012). The drive to eat: comparisons and distinctions between mechanisms of food reward and drug addiction. Nature neuroscience, 15(10), 1330-1335.

Tang, D. W., Fellows, L. K., Small, D. M., & Dagher, A. (2012). Food and drug cues activate similar brain regions: a meta-analysis of functional MRI studies. Physiology & behavior, 106(3), 317-324.

 

Filed Under: blog, Blood Sugar, Healthy Living

Why a Functional Nutritionist?

October 22, 2016 by Marla Leave a Comment

What is Functional Nutrition?  

A leading-edge, evidence-based approach to health that focuses on identifying root causes and system imbalances to significantly improve patient health outcomes.  

Sound complicated?  Let’s simplify it.

A functional nutritionist looks at the whole person to discover the underlying root causes of symptoms.   A functional nutritionist emphasizes real food, nutrient density AND food quality, as well as how that food promotes health.  The role of a functional nutritionist is to focus on building health while helping to restore the body’s proper function and balance.

“Just how can a functional nutritionist help me?”

Woman

That question holds so much frustration and pain.  Maybe you’re suffering from exhaustion, brain fog, blood sugar issues, chronic digestive issues, food sensitivities, or hormone imbalance.  Yet despite all the doctors, despite all the miracle products and empty promises of super cures, you have not found relief.  After all this time you’re on information overload and don’t know who you can trust.  How can you know what information is true and what’s just snake oil?  And more importantly, who can you trust to translate the information into sizeable bites that truly apply to your situation?

Here’s the good news!  Your search has led you to me, Marla Evans, founder of Reclaimed Health.  My story may be similar to yours.

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My Story

What started in my late 20s as muscle tightness became, by my mid-30s, extreme fatigue and a host of other health concerns. At my worst I could barely even shower in the morning. I knew that I needed to take major steps to reclaim my health, but didn’t know where to turn. All the doctors did was prescribe medications that simply made my symptoms worse and all those “super juices” and supplements did nothing for me.

A misdiagnosis of rheumatoid arthritis, with all the accompanying medications, propelled me into the world of natural health.  I intuitively knew there was a way to control my symptoms with food and lifestyle changes.

As I began this journey, I investigated everything from Paleo to Weston A. Price to Raw Vegan.  My research taught me how to clean up my diet and I started feeling better!  I switched to non-toxic cosmetics, personal care products, cleaners and laundry detergents.  I continued to improve.

MarlaSleuth

And through this whole process, I also found that I had developed an abiding passion for teaching others and helping them find change.

I lost over 15 years of life to my poor health – I don’t want you to do the same.

I continued deepening my knowledge of the interaction between body and food by attending the Nutrition Therapy Institute and obtained my Master Nutrition Therapist designation.

I haven’t limited myself to Google searches and guesses. I have invested in working with experts, professionals, and attending in-depth educational programs so that I can bring you the best practices and most current knowledge in the field.

As a result of my training and my journey, I am able to guide you out of information overload, help you find answers, and help you develop an action plan geared to your individual needs.

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How Can a Functional Nutritionist Help Me?

Let’s take a look at a few symptoms you may be experiencing and how, through Functional Nutrition, I can help.

Symptom #1:  Fatigue/Low Energy

Fatigue has many causes:

  • Stress or lifestyle choices
  • Dietary issues such as food sensitivities or nutrient deficiencies
  • Blood sugar imbalance
  • Hormone imbalances
  • Toxin overload
  • Or all of the above!

I take the time to do a thorough health history, lifestyle evaluation and diet analysis. This allows us to unravel the complexity of your fatigue so you can reclaim the energized body you were meant to enjoy!

Fatigue & Brain Fog got you down?
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the Total Energy Upgrade!

SYMPTOM #2:  Digestive Problems – gas, bloating, GERD, reflux, heartburn, IBS, Celiac

  • Leaky gut is associated with all these digestive issues
  • A well-functioning digestive system is the cornerstone of good health
  • The “gut” is actually called our second brain; the intestinal nervous system is wired directly back to the brain
  • Poor gut function can lead to autoimmune conditions such as MS, RA, Celiac, Hashimoto’s, and other autoimmune diseases.
  • Skin issues such as eczema and psoriasis are also directly connected to the gut
  • Seasonal allergies are connected to gut health
  • Diet and toxins can cause a disruption in the neurotransmissions causing your health to suffer
  • Medical and nutritional experts agree that good nutrition is directly related to good digestive health

If you are concerned about your digestive health or are suffering from poor digestion, my gut repair program may be your answer! While my philosophy is to focus on food as medicine, there are times when the body needs more help and supplements are necessary. My gut repair program includes diet and lifestyle modifications along with a supplement routine proven to repair the gut.

SYMPTOM #3:   Food Sensitivities and Intolerances

  • Food intolerances can contribute to neurological, autoimmune and digestive disorders as well as pain and inflammation
  • Food intolerances are directly related leaky gut
  • A food intolerance can often arise after the digestive tract has been compromised due to poor diet, stress, or imbalanced gut bacteria

Food sensitivities are not the same as food allergies.  Food allergies are potentially deadly while sensitivities are not.  However, food sensitivities are still serious.  They indicate a poorly functioning gut and create inflammation in the body. Inflammation damages tissues leading to symptoms such as muscle or joint pain, headaches, stuffy nose, and brain fog or trouble concentrating.

Identifying food sensitivities and intolerances can be tricky.  I can perform lab tests and/or design an elimination diet to identify the foods your body is reacting to. We then work on healing the gut to eliminate food sensitivities.

SYMPTOM #4:  Hormones!  Not Just for Women!  – Minimize Symptoms during Peri-menopause or Andropause (male menopause)

  • Hormones are critical to the function of virtually every system in the body
  • Our hormones are intricately connected. When one is too high it causes another to be too low
  • Hormones are balanced through a combination of diet and lifestyle adjustments

A person who is experiencing “brain fog”, slow metabolism, moodiness, willpower or motivation issues can find a solution!  I can run lab tests to determine hormone imbalances then get to work identifying the root cause –  whether it be blood sugar, the adrenal glands, or the GI tract –  and design a diet and lifestyle program that works for your body.

Want help navigating the crazy world of hormones?
Schedule an
appointment with me

SYMPTOM #5:  Nutrient Deficiencies

  • The immune system is dependent upon a variety of nutrients
  • Infection and lack of nutrients are often linked together
  • Certain foods may help reduce the risk of certain diseases

Nutrient deficiencies prevent the body from functioning at its best and can lead to a host of health issues. Nutrient deficiencies can even turn on genes that predispose us to disease. Through lab tests and diet analysis I can identify nutrient deficiencies, determine the cause of the deficiencies (poor diet, poor digestion, stress, etc.), and design a diet and lifestyle plan to replace the missing nutrients.

SYMPTOM # 6:  Medication, Medication, Medication, but I still have the Same Problem.

  • Medications treat symptoms and temporarily make us feel better
  • Medications DO NOT treat the underlying problem so the symptoms keep getting worse
  • High blood pressure, type II diabetes, high cholesterol, thyroid issues, and more, are all symptoms of larger underlying issues

If you’re tired of all the meds and want to reduce or eliminate them, I can work with you and your doctor to design a diet and lifestyle plan to reach your goal. Only your doctor can alter your medications, but I can help restore your body’s balance which in turn improves function and reduces the need for medications

If you are one of the fortunate few and none of the above symptoms apply to you, Congratulations!  But you still want to eat healthy, learn more about the value of certain nutrients, and shop smarter.  Again, you are overwhelmed by the amount of information available and have little or no idea where to start.  The answer is right here!

FOOD PREP AND NAVIGATING THE GROCERY STORE

  • Select recipes with key nutrients and proven results
  • Shop with a trained expert – learn to read labels, determine “low fat” from “good fat”, and the importance of quality food
  • Prepare meals in your own kitchen and learn new prep and storage methods

Reclaiming your Health is all about becoming informed and making good choices.  In the constantly changing sea of information, I can provide information that is specific to your needs, apply that information in a manner that will treat your whole person, and help you make choices that will lead to long-term GREAT health.

 

 


http://www.nutritionist-resource.org.uk/articles/tiredness.html

http://clinical.diabetesjournals.org/content/28/1/12

1990 l\/l0Collum Award Lecture. Nutrition and immunity: lessons from the past and new insights into the future

http://ajcn.nutrition.org/content/71/6/1660s.short

 

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Filed Under: Blood Sugar, health issues, Hormones, Stress

Laughter, Stress and Candy Bars – Say What?

September 8, 2016 by Marla Leave a Comment

Friends on my personal Facebook page have seen me posting “giggles” posts several times a day. I post funny videos, corny jokes, whatever makes me laugh. Why do something so “pointless?” All it does is clog up people’s news feed with “useless” stuff.

Well, I started it after my own Facebook feed grew so very negative. There were posts about police shootings, corrupt political candidates, race wars, religious wars, natural disasters and more. It seemed that the world had gone mad and all the joy had been sucked out of life. I found my stress level growing worse and worse and my world growing increasingly dark.

So I decided to do something about it.

I started reposting things that made me laugh.

Why do this?  Because I understand how damaging stress is on the body and I understand the power of laughter. I wanted to help brighten my friends’ day and lower their stress level even if it was just for a moment.

 

Why Is Laughter So Important?

Laughter Stress and Candy Bars

“A cheerful heart does good like medicine,
but a broken spirit makes one sick.”

Proverbs 17:22 The Living Bible

 

 

Laughter has several healing qualities. For example, research has shown laughter can relieve stress by:

  • Increasing oxygen intake which stimulates organs and increases endorphin production
  • Activating the parasympathetic nervous system (the calming side of the nervous system)
  • Stimulating circulation and aids muscle relaxation
  • Boosting the immune system
  • Relieving pain
  • Improving mood[i]

With all laughter has to offer, why would you NOT want to laugh?

 

The Consequences Of Chronic Stress

stressedWhy should we be concerned about stress? What’s so terrible about it? Sure it can cause anxiety sometimes (like if you have a terrible job) or a poor night’s sleep, but is it really so bad for your health?

In a word, yes!

Chronic stress negatively impacts every single area of the body. Just a few examples include increased incidents of:

  • Cardiovascular disease
  • Anxiety
  • Frequent colds
  • Memory loss
  • Hypertension
  • Sexual dysfunction
  • Insomnia
  • Fatigue
  • Depression
  • Infertility
  • Irregular menstrual cycles
  • Difficulty concentrating
  • Digestive problems[ii]

Let’s take a look at how the stress response relates to an all-too-common problem, blood sugar management.

 

The Candy Bar Effect of Stress

You’ve heard of the stress hormone called cortisol. You probably relate it to excess belly fat since people with chronically elevated cortisol levels often have excess fat around their middle.  Cortisol is released in response to stress whether emotional stress (a bad job or poor relationship), physical stress (illness or injury), or mental stress (worry or reliving past stressful experiences).

cortisolreleaseOne of cortisol’s jobs is to stimulate the release of stored sugar, called glycogen, providing muscles with the fuel they need to escape the threat or turn and fight it. Often referred to as the “fight or flight” response, this mechanism was very handy back in cave man days when we had to escape sabretooth tigers.

Trouble is, in our modern sedentary society we don’t go out and fight that tiger. We sit at our desk all keyed up and angry over an unpleasant interaction with our boss. Cortisol has released a shot of sugar into our blood stream, but we don’t use it up by exercising. As a result, our blood sugar rises.


That’s how stress can have the same effect on the body
as eating a candy bar, but without the joy of the treat.


This is one reason why diabetics can have trouble controlling their blood sugar. There’s a stress in their life that is triggering cortisol which raises their blood sugar.

But you don’t have to be diabetic to have blood sugar trouble.

 

The Blood Sugar Continuum

bloodsugarspectrum

There’s a whole continuum of blood sugar dysregulation that ends with Type 2 Diabetes. Symptoms occur anywhere along that spectrum. The scary part is 46% of the American population is either diabetic or pre-diabetic. Many people don’t know they’re pre-diabetic!

Signs of blood sugar issues include:

  • craving sweets
  • afternoon sleepiness
  • fatigue after meals
  • hungry soon after eating (even after eating a big meal)
  • lightheaded or moody if meals are missed
  • blurred vision
  • difficulty losing weight despite regular exercise

 

forgetfogflabfatigue

I often refer to blood sugar symptoms by the three biggest culprits: Fog, Flab and Fatigue.

  • Brain Fog: the inability to think straight, concentrate, or remember things
  • Belly Fat: or extra flab, especially around the middle
  • Fatigue: despite a good night’s sleep

These blood sugar disorders can result in some pretty unpleasant consequences:

  • Decreased thyroid production (low metabolism, weight gain, hair loss)
  • Increased risk of cancer
  • High blood pressure (increased cardiac risk)
  • Systemic inflammation (This is a biggie! More on that in another post)
  • Increased risk of Alzheimer’s (researchers are beginning to call Alzheimer’s Type 3 Diabetes)

“We conclude that the term “type 3 diabetes” accurately reflects the fact that AD [Alzheimer’s disease] represents a form of diabetes that selectively involves the brain and has molecular and biochemical features that overlap with both type 1 diabetes mellitus and T2DM [type 2 diabetes melitus].”[iii]

Are you at risk for blood sugar problems?
Take the Quiz and find out!

I hope you can see that managing both stress and blood sugar can go a long way toward maintaining your health. I’ve only just touched on them in this post. Stress and blood sugar are each easily whole volumes on their own and I’ll be discussing them in greater detail in upcoming posts.

For now, keep your blood sugar under control by managing stress whether the source be physical, mental or emotional.

 

Solutions

Stress Management:

Mental/emotional stress: explore Splankna therapy, Heart Math, prayer and meditation, and time out in nature

Physical stress:  consider if you may be under or OVER exercising, possible hidden infections (viral, bacterial, parasitic, SIBO or other gut dysbiosis), nutrient deficiencies, poor gut function, poor diet.

These hidden physical stresses can be very tricky to track down. A functional health practitioner can help. you find them more quickly

Diet:

Developing a personalized menu that keeps your blood sugar at optimal levels is vitally important to blood sugar management! You can do this yourself by using a glucometer (blood sugar meter) to test your glucose and aim to keep it below 115 after meals. After a while you’ll have a collection of meals you know work for your body.

I cover this and much more in my blood sugar class, Total Energy Upgrade and also in private nutrition coaching sessions.  Sign up for my newsletter and follow me on Facebook to be notified the next time I run the class.

 

 

 


References:

[i] http://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress-relief/art-20044456

[ii] http://articles.mercola.com/sites/articles/archive/2015/12/17/stress-makes-you-sick.aspx

[iii] http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2769828/

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Filed Under: Blood Sugar, health issues, Stress

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marla@reclaimedhealth.com
806-553-0585

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