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Can The Body Distinguish Between Natural Sugars vs. Added Sugars?

There is so much confusion out there regarding sugar consumption. This is one of the most practical posts I’ve read on the subject of distinguishing the difference. In fact everything Frieda writes is worth checking out! Please do: https://friedafontaine.wordpress.com

Let's Discuss Nutrition

selective focus photography of candies

The American diet is filled with too much sugar. It’s no wonder most Americans exceed the 50 grams recommended daily allowance. Many health and nutritional experts have brazenly referred to sugar as poison…and for a good reason. The excess consumption of sugar in the diet has been associated with obesity, Type 2 diabetes, weight gain, heart disease, and other chronic illnesses. 

Pick up any package at the grocery store and you’re likely to encounter ingredients such as corn syrup, cane sugar, molasses, etc. But there’s good news. By 2020 Nutrition Facts labels must reveal how much sugar in grams including the percentage Daily Value, on every package of food.

Are natural sugars better for us than added sugars? The answer is yes according to Dana Hunnes, a registered dietitian and adjunct assistant professor in the department of community health sciences at UCLA.

“If we eat a beet or if we eat…

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The Uniqueness of You

When I asked my mother what she wanted for her birthday, she would always smile and answer softly, “Oh, peace and contentment.” Isn’t that what we all should strive for?

Becoming a New Creation means embracing the true you, even imperfections. How many are content and at peace with who they truly are? Those I counseled usually wanted to look like someone else, a celebrity or a prettier version of themselves. Few told me they wanted to be a healthier version of themselves.

I would patiently customize a sensible meal plan that would fit with a patient’s tastes, budget and particular lifestyle. Stressing, Eat for nutrients; eat anything in moderation . . .

Week after week, some would lose weight while others presented excuses; (unexpected company, special events, holidays, etc.) to justify their lousy week. I had provided practical applications to avoid those temptations, yet they failed to comply. I’ve heard every excuse. They weren’t fooling me; they were fooling themselves.

For if one has the will, they’ll find the way – if it’s something they truly want.

Even if I had a magic wand and could instantly turn them into a size two, I know they wouldn’t remain a size two for long, because there was something masking the true reason they weren’t getting healthy.

If this is you, figure out why you’ve self-destructed:

1. Whether it is one’s upbringing, “You better eat everything on your plate or NO DESERT for you!” – insecurity, shame, illness, circumstances – many eat for “masked” reasons. It might not even be a seemingly bad reason – some are simply happy or curious eaters and lose control. Someone, perhaps being poor growing up, subconsciously fears food won’t be there tomorrow.

2.  Occasionally it’s a medical reason. Illnesses and medications can slow metabolism, influence electrolyte and water balances. It’s extremely tough, but have patience. Consuming healthier foods; all while learning new habits is what I’d recommend until off medication and weight loss can begin.

3. Perhaps it’s psychosomatic; stress, emotional issues or perceived guilt denies success, especially when the mind believes it must protect itself. Reading positive books, exercising, fresh air, meditating, listening to soothing (or even rock) music can calm or invigorate.

4. Sometimes it’s physical challenges. If someone is big-boned, they’ll never become a comfortable size two, no matter how much they desire to. “To accept the things we cannot change,” is part of the serenity prayer. We are all unique and becoming the best creation you can be should be the goal, not lusting after a celebrity’s body shape or lifestyle. Focusing on unrealistic possibilities makes us miss out on so much in life!

I especially enjoy counseling when that aha moment appears. When a patient finally recognize why they act as they do. I know then, they’ll truly begin taking control of their health. Find yours!

Bottom line? Since we’re all unique there’s no “one-size-fits-all” reason for success or failure. We are all individuals with different needs and desires. Know yourself as God knows you. For Psalm 139: 13-16 professes:

For you formed my inward parts;
you knitted me together in my mother’s womb.
I praise you, for I am fearfully and wonderfully made.
Wonderful are your works;
my soul knows it very well.
My frame was not hidden from you,
when I was being made in secret,
intricately woven in the depths of the earth.
Your eyes saw my unformed substance;
in your book were written, every one of them,
the days that were formed for me,
when as yet there was none of them.  (ESV)

God knows you are unique and loved. He created you. Love back – honor your earthly temple.

Omega 7’s “It’s All Greek to Me!”

What did we ever do without the internet? Well some days I’d sure like to know!

A few weeks ago, our internet went down. So trying to be helpful, I called our internet provider, intending to have it running normally by the time my husband returned from work.

Isn’t it frustrating discussing internet challenges with a technician over the phone when one isn’t a tech herself? And if that’s not enough hassle, why do we need to repeat the same info to yet another person on the other end of the line, as we did to the first and second representative! Why?

“Do not lack diligence; be fervent in spirit; serve the Lord. Rejoice in hope; be patient in affliction; be persistent in prayer.” (Romans 12: 11-12)

Remind me never to pray again for patience, for God has a strange way of teaching me that characteristic.

Understanding Technology:

So back to my computer challenge: unless I knew computer terminology, which I don’t, I was at a loss. Yes, I told her, I checked the connections. Yes, I’d find the modem model number for her . . . eventually. Huh . . . what do you mean, what else did we have connected to the modem? Beat’s me. Had she meant that particular computer terminal or connections to all the other devices throughout the house???

Finally I did what every other sweet, helpful wife would do, I sighed, “I don’t even understand the technology you’re asking about. I’ll just have my husband call you when he returns from work. Thank you for your time.”

If we don’t understand technology, it’s all Greek to us, isn’t it? If we don’t keep up with new technical jargon, we tend to get confused quickly.

Nutritional facts can get confusing when they are updated quickly too. My occupation is continually being updated.

For example, at a seminar I conducted Monday, a very nice gentleman came up afterwards and asked, “I know you were talking about omega 3’s but what about omega 7?”

Such a simple question and yet I didn’t actually know what he was asking for. I apologized, saying I wasn’t familiar with it, but would read up and discuss it next week.

At home, I found Omega 7’s were harvested from Sea buckthorn. Now that was a plant I was familiar with since the 1990s.  I knew it in nutritional textbooks as “palmitoleic acid.” But I hadn’t heard this new classification.

In fact, the ’90s, produced a plethora of new miracle plants and herbs including Pycnogenol, Colloidal silver, Glutathione, Allicin, Grape seed extract (GSE), Chromium picolate, Ginkgo biloba, Ginseng and other popular items gathered from various rain forests and Oriental medicine. Some have become mainstream while others have thankfully been debunked as unsafe (like Ephedra.)

Over time, Sea buckthorn obtained the name “Omega 7.” Well, Omega 7 is a powerful fatty-acid which will assist in reducing inflammation, improve circulation, digestion, heart disease, wound healing, weight loss and it’s anti-aging. (It also contains omega 3’s and 6’s.)

Although it is classified as a trans-fat, it works similarly to eggs and shrimp which mysteriously reduce the bad cholesterol in our system while raising the good.  Omega 7 are also found in Macadamia nuts, olive oil, butter, cheddar cheese and Sea buckthorn supplements at your local Walmart.

I urge you to research any product before you haphazardly follow some false diet guru who tells you what your “itchy ears want to hear” and pop supplements Above all, we shouldn’t want to harm our earthly temple.

“Do you not know that you are God’s temple and that God’s Spirit dwells in you?”  (1 Corinthians 3:16)

Counting the Cost Before “Dieting”

“Suppose one of you wants to build a tower. Won’t you first sit down and estimate the cost to see if you have enough money to complete it? For if you lay the foundation and are not able to finish it, everyone who sees it will ridicule you, saying, ‘This person began to build and wasn’t able to finish.’ (Luke 14:28-30 28)

Many people jump into the dieting realm without counting the cost too

A sensible diet begins by contemplating ALL options of a health plan: how solid is the “soil” I’m building upon, how much time do I invest, what is the environment surrounding the “project” like? Which architect designed the plans and is he/she credible?

1. Do you decide which diet you’ll try because it’s currently popular? “Well that celebrity lost weight!” (Bear in mind that celeb has a personal trainer, chef, massage therapist, psychologist and a contract!!!)

Successful plans begin with solid foundations. Does it include wholesome complex carbohydrates, (fiber) lean protein, good fats? Steer away from fake diet gurus who advocate eliminating entire nutritionally-dense food groups because the brain’s hypothalamus will nag for specific nutrients until you give in. (But you’ll believe you have no willpower.)

2. Seek one that fits your lifestyle

Let’s say in the corporate world your job includes escorting clients to restaurants. Getting healthy will then only work if you know what constitutes sound selections like grilled meats or fish, veggies and a salad with a smidge of dressing. (Mediterranean, DASH, Volumetrics diet) Guard against peer pressure and concentrate on nutrients. Pre-plan accordingly.

3. Are you focused on an event rather than a lifestyle change? Do you contemplate the time of year or events coming up; vacations, holidays . . . parties?

Some people go on a “diet” to look good for a wedding, class reunion or other social occasion. When the event is over, so is their motivation. Ask yourself: how happy was I walking into that room feeling like a million bucks?  Don’t you want to feel like that every day??? You’ve worked hard to get in shape; now use visualization/mental discipline to maintain your hard work.

The only true diet is the one you stay on forever: moderation.

4. Recognize what type of personality you have and whether it will compliment the diet plan you attempt.

For example, if you absolutely love food, going on a liquid diet will drive you crazy. Besides that, the body has an innate desire to chew (because it releases enzymes to metabolize food) and you’ll be grabbing some pretzels by 2pm.

If you’re a curious person, stay away from buffets.

5. Most importantly, you must ask: are you truly, mentally ready to impart on a lifestyle change? Have you emotionally hit rock bottom, been ridiculed or lost total control in public; been diagnosed with a debilitating health issue?

All of these questions and others must be addressed before one jumps into a health plan. Otherwise you’re set for failure and all that does is discourage, shame and have you believing the lies of the devil who whispers in your ear, “See I told you, you couldn’t do it. You’ve failed yet again!”

Crazy diets never work and yet even healthy diets won’t if you aren’t ready to change your lifestyle!

When I find myself losing control at buffets or a party, I ask myself, “Which do I love more, this food or my Lord who sacrificed himself for my gluttony and idol worship of food?”

No contest – my Lord Jesus wins every time!

“Oh, taste and see that the LORD is good! Blessed is the man who takes refuge in him!”  (Psalm 34:8)

 

 

Controlling Blood Sugar Sensibly and Effectively

Since I began working for physicians, where I specialized in the disease, diabetes has increased to epidemic proportions in this country. It’s also sad to report that more children than ever have this disease. Why?

For one thing, we have become even more of a Fast-Food-Nation with all its tempting, fat-laden, high caloric choices. Sadly, obesity has run rampant in our country.

Surprisingly, fat is more detrimental to the diabetic than sugar! Fat clogs the arteries which stresses the body, which raises insulin levels which creates hunger pangs. It’s a vicious cycle.

But avoid those artificial sugars, especially Splenda which produces dangerous side effect. Use Stevia, less regular sugar or honey instead.

A practical diabetic diet (due to everyone being physiologically different) should consist of 50 -60% complex carbohydrates, 20-25% lean protein and 2025% beneficial fats like olive or canola oil, avocados, fatty fish and nuts. Avoid chemically processed items and select whole foods. Make lean pork, sirloin, chicken, eggs, turkey and fish your preferred meat options.

There are basically only 3 food groups: Carbohydrates, Proteins and Fats. All carbs produce a form of glucose (which is necessary for brain function!) but simple (sugary) carbohydrates should be consumed only in tiny amounts.

Most diabetics reach for sugar-free items which are high in fat. One patient wrote in her food diary that she consumed 6 cookies at one sitting. When asked why, she answered, “But Ellie they were sugar-free!”  Sugar-free doesn’t mean calorie free and these were loaded with fat.

The best habit diabetics can incorporate into their daily routine is consuming 35 – 45 grams of fiber to their daily diet. 4 grams = 1 teaspoon – or approximately  9 – 10 teaspoons of fiber per day, (now you know what it means to you in “dog years.”)

Adding fibrous foods helps one lose weight. Fiber allows insulin to be dispensed more slowly into the blood stream so you won’t feel jittery or hungry and reach for that Snickers bar. Fibrous foods mean fresh fruits with skins, vegetables, whole grains, cereals (with 5+ grams of fiber,) nuts, seeds and herbs. Eat sensibly, your health depends on it! Diabetics however should avoid fruit salads since it’s too much sugar at once.

Establish a routine. A diabetic needs to live a disciplined life. Eat systematically to keep blood sugar levels stable, meaning same time each day, example: 8am, 10am snack, noon, 2pm snack, 6pm and always incorporate a small protein-rich snack before bedtime.

Moderate exercise is also essential on a routine basis to avoid nerve damage and create ways to release life’s stresses which raises insulin levels. The hormone adrenaline, designed for the human “fight or flight” reaction, increases fatty acid production while shutting off insulin while under stress. Constant stress upsets pancreatic balance which solicits diabetes.

Certain nutrients/foods regulate insulin:

Chromium. Chromium is like the doorknob which allows insulin to flow slowly into your system. Some foods containing chromium include mushrooms, corn, sweet potatoes, tomatoes, beets, turkey, shellfish, garlic, apples and basil. Add garlic to as many foods as you can; pasta sauces, pork loin, chicken, breads . . .

The antioxidant lipoic acid, contained in spinach, potatoes, broccoli, liver and red meat, fights premature aging of the arteries (aging arteries makes the heart pump harder, increasing insulin stress.)

Cinnamon allows your fat cells to recognize and respond to insulin more efficiently. Shake it on cereals, over whole grain toast and fruit. Along with a half teaspoon of cinnamon, I place a few dashes of turmeric in my morning coffee as well. Makes the smoothest cup of coffee I’ve ever tasted!

“Worship the LORD your God, and his blessing will be on your food and water. I will take away sickness from among you,” (Exodus 23: 25)

The Benefits of Spicing Up Your Life!

“Dear friend, I hope all is well with you and that you are as healthy in body as you are strong in spirit.” (3 John 1:2)

Many people are “sunny personalities,” tying their moods and energy to sunshine. To me, the grey, overcast days are much worse than the cold ones.

When depressed, the mind appeals for relief. People tend to gravitate to comfort foods but that simply puts on the pounds. Instead of reaching for chocolate pudding or potato chips, how about going for something producing healthier results?

First turn to Scripture and what truly brings Joy to the soul, Jesus! Then go to God’s Healing Garden:  Hot spicy foods improves one’s mood naturally. (Drugs and alcohol don’t!)

The chemicals in spicy foods have so many medicinal factors to improve health; it’s hard to know where to start!

Let’s look at cravings:

  1. When one is mired in a depressed state, it craves happiness.
  2. When one is in pain, they tend to seek out emotional relief found in comfort foods.
  3. When our bodies are exhausted, it requires food (water)for quick energy.

That’s when we should turn to hot spicy foods!

Whenever one consumes horseradish, hot sauce, salsa, hot peppers, hot mustards, wasabi and Chili spices, it affects the brain’s neurotransmitters. (Just a fancy word regarding how the nerves send messages to each other.)

When our brain communicates its desire for relief from pain, depression or lethargy, it sends out a signal. Then tiny chemical “firemen” answer the call, running in with fire hoses blasting our brain with the feel-good neurotransmitter serotonin. “Aah” you sigh, “I feel so much happier and more energetic now.”

So, I add hot spices not only to Chili, pasta, Oriental foods and soups but even special wine sauces, tomato juice or chocolate for a boost of happiness. (Chili spice in chocolate??? Try it, it’s amazing! Probably dating back to the Mayan culture?)

Haven’t lost weight recently, no matter how much you exercise or cut down? Chili’s affect one’s metabolism by revving up your internal engine. Consume a week of smaller, spicier meals and see how the pounds decrease.

Hot spices burn off calories because the heat one feels is the energy needed to consume them. Fascinating, right?

This knowledge doesn’t give you a license to eat more, mind you! Use restraint and discipline. Anything that makes one feel good can become addictive. I say this because hot, spicy food is my trigger food. It’s tough for me to stop gobbling down salsa and chips at a Mexican restaurant.

However, it should naturally curb your cravings because it sends out a blast of overwhelming flavors, fooling the brain into believing it has eaten more than it has and voila’, you find you’re not as hungry.

Chili peppers contain capsaicin, a natural immune system protector.

Experiencing a cold? Chili’s are a natural decongestant and expectorant. Anything that will make one’s eyes moisten will also open up the lungs and sinuses. Reach for the hot peppers, horseradish or spiciest salsas! Hot wings or General Tso’s Chicken anyone?

People spend a fortune on over-the-counter drugs when it’s right in your refrigerator. So when you’re experiencing arthritic or muscle pain; or coming down with a sore throat, reach for the hot Tabasco sauce and add a few drops in your chicken soup or sauces.

So many remedies, so little time! I haven’t even begun to discuss how hot peppers contain antioxidants which keep us young, neutralizes free radicals, protects us against heart disease, strokes, cell damage, cancers and other illnesses. That’s for another post!

Yes, Praise God, He definitely provided natural relief!

 

 

 

 

 

 

Updating to a Better You!

As I was revamping, improving and updating my e-book novel from 7 years ago, I thought as I went along, “yuk, that doesn’t express what I wanted to say! How could I have ever written this crazy paragraph?  Umm, there’s got to be a better way to convey that!”

I’m sure most writers have similar feelings.  As the author of 2 novels, another on the way, a short story and a nutritional counseling work based on Biblical principles, I’m always critiquing my work. GOSH, that’s not good enough! translated that means, Gosh, I’m not a good enough writer, am I? 

As humans, we should strive for excellence not perfection – because there was only one perfect person and we’re not Him!

As flawed beings we are also searching for perfection. I sometimes want a re-do. Do you look back on your life and also ask yourself, why in the world did I do that – or say or wear that?

Sure everyone wants a do-over for something and we all probably have regrets. That’s the challenge. – we can never re-do that day, EVER.  Once words are  said, an action completed, it’s over. Therefore we can live in the past with regrets and bitterness or learn to forgive, attempt to make restitution and carry on becoming a better version of ourselves for God’s Glory.

I praise God for all I’ve gone through in my life. It’s true I’ve endured unspeakable childhood traumas, loneliness, betrayals and other life lessons; but each made me into a stronger, more capable woman. It was His Will, so who am I to shake my fist at God? He molded me, brought me out and set me on solid ground while always being by my side. That’s LOVE.

I once existed in a pit but I was never meant to live there, neither are you! I retain much Joy in my life because the Lord has been there, strengthening, teaching and loving me throughout. That was sometimes difficult to understand. How does God love the unlovable and imperfect being, I was?

I don’t know but He does!

Now as a counselor, I reflect back on life lessons and use that empathy to assist others.

I know some patients who believed they were unlovable, not worth anyone’s attention or time. They tried one weight loss program after another and failed every time. Why? Because they felt they weren’t worth the effort and self-destructed. That’s a fallacy. You have worth because you ARE!  God designed and created you and God doesn’t make JUNK!

We’ve recently gone through a wonderful sermon series on the life of Joseph. He has always been one of my favorite Biblical personalities. He didn’t deserve the treatment he received either but he learned patience, to endure and even become his best self through those trials he faced.

Think of those Jesus walked with: Did our Lord love Peter any less when he denied knowing him? No. How about Mary Magdalene when she was a prostitute? No. David, Abraham, Jacob, Moses or anyone else when they fell? No.

As it states in the wonderful film, I Can Only Imagine, “If God can forgive me, why can’t you?” Choose to forgive yourself or others and lift a heavy burden off your shoulders.

The Apostle Paul professed it beautifully:

Brothers, I do not consider that I have made it my own. But one thing I do: forgetting what lies behind and straining forward to what lies ahead, I press on toward the goal for the prize of the upward call of God in Christ Jesus.”  (Philippians 3:13–14)