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.

Personal River of Change

Thank you to all of my followers who didn’t quit on me during my long sabbatical. It’s hard to return after being away from blogging. One reason is because it’s difficult to come up with a first post! It’s not as easy as: “Hi, I’m Back!!! Gotta love me!”

Recently I saw a poster entitled “Life is like a River.” How often have you heard that saying? Poems are written about it, Facebook posts share it and Garth Brooks beautifully sang about it. Wouldn’t a river analogy be the perfect segue after a life-changing sabbatical?

“When you pass through the waters, I will be with you; and when you pass through the rivers, they will not sweep over you.” (Isaiah 43:2)

 

Rivers are molded by their environment.

Rivers are amazing and beautiful. They can gently bring life back to a community or can flood it with a vengeance, if influenced by outside sources. Rivers can gently round off rocks, creating their beautiful smoothness or mold them into craggy, sharp, dangerous edges.

During my teenage years, our farm bordered part of the Susquehanna River. Since we weren’t far from its source in Cooperstown, NY, it wasn’t very wide. A stone could have easily been thrown across it. That is until the rains came and the river overflowed onto our fields. This could have been a good or bad event. It could destroy crops or enrich the soil.

Events happen in our lives that we have no control over. When downpours come into our lives, do we rant and rave? Sure, but even if justified, do we allow it to destroy our happiness? Do we accept life’s challenges, make the best of it and move on or have a pity party, mope and complain? How we react to a crisis is a personal choice. Choose Joy!

River intensity changes frequently

Our personal “life river” became a white water rafting trip last year when we traveled over some rocky shoals of life. Sadly, we were betrayed by beloved trusted friends, accosted and blindsided by an angry mob of “Pharisees.” Other innocent friends were hurt simply for being our acquaintances. Yet still their and our Faith never wavered.

“So do not fear, for I am with you; do not be dismayed, for I am your God. I will strengthen you and help you; I will uphold you with my righteous right hand.” (Isaiah 41:10)

Yes, God is Faithful. He almost miraculously moved us out of a toxic environment and provided a way of escape. (1 Corinthians 10:13) Over the past five months, life has become incredibly rewarding and joyful once again, living in paradise. We are coasting on smooth waters and our faith not only endured but flourished.

Rivers are always moving forward, therefore no two days are ever the same: 

Several years ago, after my husband accepted his previous position, he was asked to join the staff of a wonderful Christian college. Having integrity, he declined, faithfully serving his congregation. It was evident that God’s River moves at its own pace, patiently instilling life experience. God eventually provided abundant blessings; moving us to that new teaching position and true Christian friendships.

Rivers are so diverse, no two are alike. Just like people 

I’m here to implore you to not focus on fragile, fallible Christians. God alone is perfect. Our past is a training field, learn from it. If you don’t like your circumstances, change them. If you trust in God, rely on His Will, He will never forsake you!

It’s good to be back, my friends.

 

A Christmas Gift That Will Last a Lifetime

Years ago, the holiday season was merely a month-long event: Thanksgiving to Christmas. Well, not anymore!

It begins when your best friend has a masquerade/Halloween party. Then it’s Thanksgiving with all the trimmings. Soon it’s the office and personal Christmas parties, Christmas Eve and Day with family and friends; then New Year’s Eve parties and a New Year’s Day feast.

Disgusted with the lack of control you promised yourself, you vow to take the extra weight off beginning January 2nd! But in January, the NFL playoffs come around and that means more parties and of course the Super Bowl. After that comes Valentine’s Day and chocolate, chocolate, chocolate! Is it any wonder we sometimes gain 6-10 extra pounds over the “holidays?”

Okay . . . so now that you’ve pigged out over this past Thanksgiving weekend (even thought you convinced yourself, you wouldn’t this time) now what?

Becoming your healthiest self isn’t about willpower, complicated diet plans or even some magic formula. It’s about physiology, unique educational understanding and mentally deciphering why you act as you do around food.

I’ve professed many times that sometimes when you crave a cookie . . . it isn’t “just a cookie!” It represents so much more; discover what that is!

Until one becomes aware of that “why” reason, one’s simply spinning their wheels or even worse; wasting time, muscle, brain cells and money. The only thing lighter is your wallet.

Health is even more important than weight loss and losing weight is especially important if you have diabetes or other illness and isn’t being healthy every day vital?

Becoming your best self has always been a combination of our individual mental, physiological and spiritual relationships to food. You aren’t like anyone else so stop wasting money! There simply is no “one size fits all” diet plan.
So now what?

Those answers are all laid out in my 242 page paperback, in my practical, nutritional self-help book: “Life’s Too Short to Eat Bad Cheese . . . “ (Nutritional and Life Lessons God Teaches Us) which addresses our mental, physical and spiritual relationship to food.

Have you ever wondered why you didn’t (or couldn’t) stay as disciplined as you wanted around tempting cuisine? Why you could control an entire boardroom of employees but lacked willpower around potato chips . . . or suddenly gave in to peer pressure and are plain disgusted with yourself for your lack of “discipline?”

Written in easy-to-read informative vignettes, like my blog, sample chapters include:

• So You Think You Want Instant Weight Loss?
• “But I Have No Willpower!”
• Why Dieting is like the Westminster Dog Show
• “Why, When I Eat Breakfast, Am I Hungrier Afterward?”
• Daily Serving Sizes Deciphered
• Addressing Food Fallacies
• “Help!!! I’m Trapped in This Body!”
• Ya Gotta Be More Stubborn than a Lhasa Apso!
• Break Free From Food Bondage
• Don’t Become a Lab Rat. (How Advertisers Manipulate Your Mind)
• Stressed? Who’s STReSSed?? Just Give Me Chocolate!!!
• Strive For Excellence, Not Perfection

I repeat: “Health is always more important than weight loss!”

“Their destiny is destruction, their god is their stomach, and their glory is in their shame. Their mind is set on earthly things.” (Philippians 3:19) Please don’t set your mind on earthly goals but godly ones.

“Life’s Too Short to Eat Bad Cheese . . . ” (Nutritional and Life Lessons God Teaches Us) is the perfect Christmas gift. What a way to start the New Year; healthier and happier!

Now available in Ebook format for $4.99 on https://www.amazon.com/dp/B07SKQ3HYV

(I noticed my paperback book is currently available from amazon.com from $10.55 when it’s usually $14.95!!!)    Go here    So please act quickly to order because healthy living spread out over a life time, is PRICELESS!

 

Excuse Me This, Excuse Me That . . .

Some visualize Jesus as a robotic personality who never showed much emotion. But while on earth, our Lord experienced friendships, joy, pain, loss, exhaustion. In other words, he recognizes and feels the challenges of everyday life. But did he offer excuses??? No.

He also got righteously angry upon seeing his Holy Temple in Jerusalem misused. So how do you think Jesus feels when he sees us destroying our bodily temple of the Holy Spirit? Probably the same.

As a counselor I get frustrated with excuses too. Here’s a sample of what I’ve listened to over the years and what I’d offer as an alternative, practical solution to overcome them:

“If I don’t eat right, I can simply take a vitamin pill” Our bodies work within a fascinating team environment. Vitamins and minerals need food in conjunction with each other to produce optimal efficiency. For example; iron should be consumed with vitamin C for maximum absorption, (try tomato sauces with meat). Calcium, Magnesium and potassium work together for electrolyte balance . . . and so on. Without food, vitamins aren’t effective, so eating junk and then popping a vitamin won’t succeed and you’ll be wasting your money.

But without fat, food doesn’t have flavor” Oh, really? Well then, open a Crisco can and dig in. It’s herbs and seasonings that give flavor to food. Avoid heavier fat items such as ice cream or whole milk for a while and you’ll taste the difference when you resume. (Fat coats the tongue, thus no flavor after awhile.)

Garlic, onions, mustard, curry, oregano, sage, thyme, cumin, lemon, even wine and vinegar enhance food flavor. Try adding vinegars, especially balsamic vinegar, to pasta sauces. Sure, use real butter, but use less of it.

“I have no time to eat right” By the time you get to the fast food joint, get out of your car, get in line, order, wait around, pay for your order, get back into your car, drive home, change into something comfortable, get your place settings out, get drinks and sit down, you could have pounded a chicken schnitzel, popped a few baked potatoes in the microwave, created a salad and have relaxed with a glass of wine! So don’t give me that excuse!!

“It’s too expensive to eat right” See above. For the amount you paid for that bucket of chicken, you could have purchased spinach, romaine lettuce, cucumbers, tomatoes, onions, radishes, any meat on sale, potatoes and a loaf of French bread and had leftovers! Search store circulars and choose sale items from that week. As my mother said, “You can have anything you want . . . and this is what you want.”

“I have no time to exercise!” Listen, I know you’re tired after a tough day at work. Exercise revives you! Do you watch TV at night? During the commercials use stretchy bands or lift small hand weights. One of my patients peddled her stationary bike while watching Jeopardy each evening. Have children? On weekends, get them involved! Dance with them, rake and jump in leaves, play Simon Says, walk the dog, go to the park, throw the ball around. Your children will forever cherish those memories with you.

 “For where your treasure is, there your heart will be also.” (Matthew 6:21)

In the Garden of Gethsemane, Jesus didn’t offer excuses. Are your excuses more important than HIS were? He went to the cross because he thought you and I were worth it. Respect Christ’s choice and let’s choose to honor God with our bodies.

“for you were bought with a price. So glorify God in your body.” (1 Corinthians 6:20)

“What About Boxed Diet Programs?”

Please tell me what’s wrong with this statement?

“I know certain diets don’t work because I’ve tried them all. But this (boxed) program? I know that works, because it worked for me SEVERAL TIMES!!!”

That was the response I received as I counseled a new patient whose goal was to lose 150 pounds. Poor sweet lady, she just didn’t get it; she was only stressing her heart as she searched for an easy fix, believing a convenient “buy a box” program would work again.

First, the only real diet is one that will work for an lifetime. Of course one could get lucky and lose a few pounds on a gimmicky diet plan but for how long? Sure it worked for celebrities but will it fit into your lifestyle? For example, if you entertain clients at restaurants, host office dinners for your husband, teach 32 children in your classroom or show homes as a realtor, it’s nearly impossible to follow a boxed diet program successfully.

And keep in mind that the celebrity spokesperson, ecstatic over her current boxed food plan, has a lucrative contract, personal shopper, chef, publicist, housekeeper, private gym with trainer, stylist, masseuse and an incentive to look good in front of the television cameras!  You’ve got a mirror and box of cheese doodles in your cabinet. And I can buy my family an entire day’s worth of food for one individual’s cost of a boxed program at $9-11 per day, not counting the extras that go with it like dairy, vegetables and fruit.

Secondly, unless one knows how to maintain a balanced, HEALTHY diet, purchasers usually gain it all back and then some! Look at Oprah. Currently there are no one-on-one meetings with counselors to answer personal challenges on topics relevant to your individuality.

A nutritional counselor will discover the root cause of your self-destruction. Check a company out thoroughly and ensure the diet company has counselors who will keep you educated on physiology so you can maintain the weight loss under real life circumstances.. (Think Weight Watchers and Jenny Craig.)

We are each uniquely designed by God. We also have different DNA’s, lifestyles and challenges we face daily. A stay-at-home mom faces different stressors than a lawyer who’s single. That mom needs to know how to overcome the cupboard temptations calling her name while the lawyer needs to alleviate mental stress by hitting the gym after work.

Pre-planning and controlling our own destiny instills personal confidence that we can overcome anything. No one else can get healthy for us. We might think that someone else preparing our meals so we can simply pop them in the microwave is convenient but what have we learned about meal preparation, grocery shopping for healthier choices, portion sizes and cooking for a family of five? That’s right, nothing! We might get a few brochures and pamphlets but can we decipher it? (Or as I usually ask, “Do you know what it means to you in dog years?”)

Selecting the right foods isn’t that hard. It’s common sense. Choose as many whole foods, lean meats, good quality yogurt and healthy fats (olive oil, coconut, milled flaxseed or avocados, etc.)

“You say, “I am allowed to do anything”–but not everything is good for you. And even though “I am allowed to do anything,” I must not become a slave to anything.”   (1 Corinthians 6:12)

Very few remain healthy and slim on a prepackaged meal plan. Please don’t believe everything your itchy ears want to hear. (2 Timothy 4: 3-4)

 

 

Whole Life Challenge review

I absolutely love this intelligent and thought-provoking post. It’s so great to come across another dietitian who understands all aspects of nutrition (while calling out the false diet gurus who proclaim anything people want to hear.) I highly recommend finding and following her blog too:

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You know what I’m sick of? Engineers and people with zero nutrition education making claims that you can “biohack” your life, undermining dietitians, and giving one-size-fits all nutrition advice. This rant seems appropriate coming on the heels of my post about the carnivore diet.

Earlier this summer my brother asked for my thoughts about this “Whole Life Challenge” that a bunch of people in his office were doing. He was a little sceptical about the nutrition advice they were providing and wanted to know my thoughts as a registered dietitian.

My first question was, “who is behind this challenge?” Well, we’ve got the founders: Andy who has a background in sales and engineering (quelle surprise) who then opened a crossfit gym and Michael who was a coach and manager at a crossfit gym, and has a degree in philosophy and culinary arts. Well, at least he’s got a…

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