Have you ever wondered why you can eat one taste of a sweet, and all the sudden, you need more? In this video, Nicole AVena does a great job of showing you why.
When you eat something loaded with sugar, your taste buds, your gut and your brain all take notice. This activation of your reward system is not unlike how bodies process addictive substances such as alcohol or nicotine -- an overload of sugar spikes dopamine levels and leaves you craving more.
You can start today by taking these simple steps to minimize your sugar intake (listed in order of importance):
1. Soft drinks: Sugar-sweetened and Artificially sweetened beverages are simply not good for you and should be avoided.
2. Fruit juices: This may surprise you, but fruit juices are high in sugars, sometimes as much as a soft drink! Dilute juices with water when drinking them.
3. Candies and sweets
4. Baked goods: Cookies, cakes, etc. These tend to be very high in sugar and refined carbohydrates.
5. Fruits canned in syrup: Choose fresh fruits instead.
6. Low-Fat or Diet Foods: Foods that have had the fat removed from them are often very high in sugar.
7. Dried fruits: Avoid dried fruits as much as possible.
8. Drink water instead of soda or juices and don’t add sugar to your coffee or tea. Instead of sugar in recipes, you can try things like stevia, cinnamon, nutmeg, almond extract, vanilla, ginger or lemon.
You can eat an endless variety of amazing foods without increasing your sugar intake.
Holistic Family Nurse Practitioner, Martha Bray, is a wealth of information for understanding Healthy Living Principles, Optimizing Hormones, and offering Natural Pain Relief help. Learn how Integrative and Holistic Healing practices may benefit you and your family.
Showing posts with label Metabolism. Show all posts
Showing posts with label Metabolism. Show all posts
Tuesday, April 26, 2016
Thursday, November 3, 2011
Winning At Weight Loss
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Monday, July 18, 2011
Martha's Minute: Food for Life
Nutrition 101
FOOD IS INFORMATION
If there were a drug that could turn off all the disease-promoting genes and could turn on all the health-promoting, anti-aging genes, would you take it?
In "The American Journal of Clinical Nutrition" (May 2007), there was a study done on nutrigenomics. The basic idea is that food is information, not just calories.
In this study, researchers from Finland took two groups people with metabolic syndrome (pre-diabetes) and gave each group a different diet. It was different ONLY in the type of carbohydrates they consumed for 12 weeks. The rest of their diet was identical — the same calories and the same amount of fat, protein, carbohydrate, and fiber.
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The first group had wheat, oats, and potatoes as the source of their carbs. The second group ate rye as their source of carbohydrate. In Dr. Mark Hymen's book, UltraMetabolism, rye has some very special properties because it is slowly absorbed by the body and has phytonutrients that help you lose weight and improve metabolism.
After the 12 weeks, the researchers took a fat sample or biopsy and analyzed it to find out which genes were turned on or off.
So what happened?
In the wheat, oat, and potato group, 62 genes were activated that increased inflammation, oxidative stress, and the stress response, worsened blood sugar balance, and generally amplified all of the forces in the body that lead to obesity, heart disease, cancer, diabetes, and Alzheimer’s disease! It was a 100 percent effect — NO good genes were turned on.
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In the rye group, 71 genes were turned on that prevent diabetes, lower cholesterol, reduce inflammation, and improve blood sugar control. This was a 100 percent GOOD gene effect.
So back to our initial question - If there were a drug that could turn off all the disease-promoting genes and could turn on all the health-promoting, anti-aging genes, would you take it?
You won't see ads on TV telling you to eat more whole-kernel rye bread! The good news is you don't have to see your doctor, get a prescription, nor buy a drug (not to mention all the side effects that come with the drug) to get these benefits. You can simply start adding some rye to your diet!
Here are some findings from a few other key studies that are worth noting:
– Supplementing with conjugated linoleic acid (a special fat from meat and dairy fats) caused a modest loss in body fat. It also may prevent cancer, heart disease, and inflammation.
– Long-term fish consumption protects against arrhythmia or irregular heart beats.
– Eating a diet high in monounsaturated fats from olive oil can help reduce blood pressure while a high refined-carbohydrate diet can increase blood pressure.
– Combining fish oil supplements with regular aerobic exercise helps improve body composition and reduce heart disease risk factors (lower triglycerides, higher HDL).
– Women need more choline (a nutrient that is needed for cell membrane formation and to make the neurotransmitter acetylcholine necessary for brain function) after menopause or are at risk of liver and muscle damage.
– If women with HIV are given a multivitamin, they have less anemia and their children also have less anemia. Anemia in HIV is associated with a much faster rate of disease progression and death.
– In Bangladesh, where arsenic poisoning is common, giving folate, vitamins B12 and B6, choline, and niacin reduced the toxic effects of arsenic.
– People who eat more meat and saturated fat have a higher risk of skin cancer.
So what are we to learn from all these studies?
If you hear from your doctor that eating better and taking supplements has no “real” scientific evidence to support it, ask them if they have read the “American Journal of Clinical Nutrition” lately.
It is also interesting to note that the main medical journals publish mostly positive studies on drugs and mostly negative studies on nutrients, foods, and herbs.
So we encourage you all to beware when someone tells you there is no research to back up the use of food or nutrients as the primary mode of treatment of disease and prevention of chronic illness. The evidence is overwhelming — just ignored.
(The American Journal of Clinical Nutrition, May 2007, Compliments of Dr. Mark Hymen, Kallio P, Kolehmainen M, Laaksonen DE, Kekalainen J, Salopuro T, Sivenius K, Pulkkinen L, Mykkanen HM, Niskanen L, Uusitupa M, Poutanen KS. Dietary carbohydrate modification induces alterations in gene expression in abdominal subcutaneous adipose tissue in persons with the metabolic syndrome: the FUNGENUT Study. Am J Clin Nutr. 2007 May;85(5):1417-27)
FOOD IS INFORMATION
If there were a drug that could turn off all the disease-promoting genes and could turn on all the health-promoting, anti-aging genes, would you take it?
In "The American Journal of Clinical Nutrition" (May 2007), there was a study done on nutrigenomics. The basic idea is that food is information, not just calories.
In this study, researchers from Finland took two groups people with metabolic syndrome (pre-diabetes) and gave each group a different diet. It was different ONLY in the type of carbohydrates they consumed for 12 weeks. The rest of their diet was identical — the same calories and the same amount of fat, protein, carbohydrate, and fiber.
After the 12 weeks, the researchers took a fat sample or biopsy and analyzed it to find out which genes were turned on or off.
So what happened?
In the wheat, oat, and potato group, 62 genes were activated that increased inflammation, oxidative stress, and the stress response, worsened blood sugar balance, and generally amplified all of the forces in the body that lead to obesity, heart disease, cancer, diabetes, and Alzheimer’s disease! It was a 100 percent effect — NO good genes were turned on.
So back to our initial question - If there were a drug that could turn off all the disease-promoting genes and could turn on all the health-promoting, anti-aging genes, would you take it?
You won't see ads on TV telling you to eat more whole-kernel rye bread! The good news is you don't have to see your doctor, get a prescription, nor buy a drug (not to mention all the side effects that come with the drug) to get these benefits. You can simply start adding some rye to your diet!
Here are some findings from a few other key studies that are worth noting:
– Supplementing with conjugated linoleic acid (a special fat from meat and dairy fats) caused a modest loss in body fat. It also may prevent cancer, heart disease, and inflammation.
– Long-term fish consumption protects against arrhythmia or irregular heart beats.
– Eating a diet high in monounsaturated fats from olive oil can help reduce blood pressure while a high refined-carbohydrate diet can increase blood pressure.
– Combining fish oil supplements with regular aerobic exercise helps improve body composition and reduce heart disease risk factors (lower triglycerides, higher HDL).
– Women need more choline (a nutrient that is needed for cell membrane formation and to make the neurotransmitter acetylcholine necessary for brain function) after menopause or are at risk of liver and muscle damage.
– If women with HIV are given a multivitamin, they have less anemia and their children also have less anemia. Anemia in HIV is associated with a much faster rate of disease progression and death.
– In Bangladesh, where arsenic poisoning is common, giving folate, vitamins B12 and B6, choline, and niacin reduced the toxic effects of arsenic.
– People who eat more meat and saturated fat have a higher risk of skin cancer.
So what are we to learn from all these studies?
If you hear from your doctor that eating better and taking supplements has no “real” scientific evidence to support it, ask them if they have read the “American Journal of Clinical Nutrition” lately.
It is also interesting to note that the main medical journals publish mostly positive studies on drugs and mostly negative studies on nutrients, foods, and herbs.
So we encourage you all to beware when someone tells you there is no research to back up the use of food or nutrients as the primary mode of treatment of disease and prevention of chronic illness. The evidence is overwhelming — just ignored.
(The American Journal of Clinical Nutrition, May 2007, Compliments of Dr. Mark Hymen, Kallio P, Kolehmainen M, Laaksonen DE, Kekalainen J, Salopuro T, Sivenius K, Pulkkinen L, Mykkanen HM, Niskanen L, Uusitupa M, Poutanen KS. Dietary carbohydrate modification induces alterations in gene expression in abdominal subcutaneous adipose tissue in persons with the metabolic syndrome: the FUNGENUT Study. Am J Clin Nutr. 2007 May;85(5):1417-27)
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