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Why We Crave Sweets, And What To Do About It

2/20/2017

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​Do you love that slice of cake every night after dinner? Those morning muffins? How about those cookies and seemingly harmless pieces of candy you mindlessly enjoy throughout the day? If you're regularly drawn to sweets, try going without them for a few days and see what happens. Are you having headaches, irritability, cravings, and symptoms that could only be described as withdrawal? Do you find yourself so uncomfortable that you're drawn right back to those sugar-laden foods? It could be you're trapped in what is called a cycle of sugar addiction.

Why We Crave
Food craving, particularly for sweets, is more involved than not being able to resist a second slice of chocolate cake. Researchers have discovered that 'intense sweetness' (from sugar or artificial sweetener) creates a biochemical change in the brain that is a lot like the response to addictive substances. Sugar actually alters the dopamine network - part of the brain's 'pleasure response.' Other factors that play a role in the food we crave include stress, family habits, where we eat and whom we eat with, and time of day.

Curing the Cravings
Our thoughts affect how we feel, and how we feel affects our actions and the choices we make. If you're struggling with food choices and having a hard time managing sugar intake, consider cognitive-behavioral therapy (CBT). Working with a psychotherapist trained in CBT, you'll learn to identify and change thoughts that influence emotions. You'll develop insight into how even the smallest choices allow a behavior to persist and what is getting in the way of changing your patterns.
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In a CBT session, clients use educational exercises, talk therapy, and simulations to change behavior. Sessions usually involve intense work over several weeks to arrive at effective solutions. If you're struggling with cravings, depression, anxiety or addition, give CBT a chance. It could make all the difference in your way of life.

References:
National Association of Cognitive-Behavioral Therapists. 'What is CBT?' Accessed 5 Dec 2016: http://www.nacbt.org/whatiscbt-htm/
Ahmed, S.H., Guillem, K., Vandaele, Y., 'Sugar Addiction: Pushing the Drug-Sugar Analogy to the Limit.' (2013, July) 16:4, 434-9. Accessed 5 Dec 2016: https://www.ncbi.nlm.nih.gov/pubmed/23719144
Dmitrijevic, L. Popovic, N. et al., 'Food addiction diagnosis and treatment.' Psyiatry Danub. (2015) 27:1, 101-6. Accessed 5 Dec 2016: http://www.hdbp.org/psychiatria_danubina/pdf/dnb_vol27_no1/dnb_vol27_no1_101.pdf (full text)
DiabetesSelfManagement.com 'CBT' Accessed 5 Dec 2016: http://www.diabetesselfmanagement.com/diabetes-resources/definitions/cognitive-behavioral-therapy-cbt/
MacGregor, G. & Pombo, S., 'The amount of hidden sugar in your diet might shock you.' (posted at TheConversation.com, January 2014). Accessed 5 Dec 2016: http://theconversation.com/the-amount-of-hidden-sugar-in-your-diet-might-shock-you-21867 
Cheren, M, Foushi, M. Gudmudsdotter, E. H., et al., 'Physical Craving and Food Addiction: A Scientific Review: A Scientific Review Paper.' (Food Addiction Institute, 2009). P.O Box 50126, Sarasota, FL 34232. Accessed 5 Dec 2016: http://foodaddictioninstitute.org/FAI-DOCS/Physical-Craving-and-Food-Addiction.pdf (full text)
WorkingWellResources.com 'Sugar Addiction–How Does That Happen and What Can You Do About It?' (posted 25 Feb 2015) Accessed 5 Dec 2016: https://workingwellresources.com/2015/02/25/sugar-addiction-how-does-that-happen-and-what-can-you-do-about-it/
NAMI.org. 'Popular Types of Psychotherapy.' http://www.nami.org/Learn-More/Treatment/Psychotherapy
List of resources on CBT for a variety of mental physical health conditions: http://www.nacbt.org/whycbt-htm/
Photo Credit: 
Wavebreak Media Ltd/bigstockphoto.com
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Date Paste: The Ultimate All Natural Sweetener

2/20/2017

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Date paste can be used in baking, as a spread on your favorite cracker, and in chutneys and other recipes. Put your own spin on this recipe: while processing, add in apricots, raisins, dried mango or other fruit. You can also mix raisins or cranberries into the paste after it's processed. Experiment and see what sweet bliss you can create!

Ingredients and Supplies 
  • 450 g. standard pitted dates (Medjool dates can be used but are more expensive)
  • 1/2 litre Mason jar (or similar glass jar)
  • Approx. 3/4 c. water
  • Pinch of Salt
  • Splash of Pure Vanilla Extract (optional but recommended)
  • Food processor

Directions
  1. Tightly pack the pitted dates in a Mason type glass jar. You should be able to cram about 450g in a half liter jar.
  2. Pour water over the dates until the jar is really full. Add water if needed to cover dates.
  3. Cover the jar. Soak dates overnight, at least 12 hours.
  4. After soaking, transfer the entire content of the jar, including the water, to the bowl of your food processor.The mixture should look chunky and gooey.
  5. Add vanilla and pinch of salt.
  6. Process dates on high speed for about 5-8 minutes, or until smooth and creamy. The longer you process, the smoother and creamier your paste will be. After 3 to 4 minutes, you will have obtained a paste, but it will still be somewhat grainy. Run the processor for a bit longer.

​After the desired consistency has been obtained, transfer your date paste back to your Mason jar. Place it in the fridge. Paste will darken after a few days. Keeps 3-4 months.

Recipe Source: The Healthy Foody: http://thehealthyfoodie.com/date-paste/
Photo Credit: 
The Healthy Foody
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Dates: An Ancient Treat for Modern Times

2/20/2017

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Oddly wrinkled, with a single pit in the center, dates (Phoenix dactylifera) have been a sweet treat for more than 5,000 years. A modern day favorite, the Medjool date made its way from Mesopotamia and, in the 1920's, was introduced into the U.S. when 11 roots were quarantined in Nevada for seven years. Nine plants survived, were relocated, and grown in Southern California in 1935. Medjool dates, which come in three sizes (jumbo, large and fancy/small), can be picked and eaten fresh.

The health benefits of dates are plentiful. A rich source of carbohydrates, mostly from natural sugars (66 g per 100g / 3.5 oz. serving), they contain vitamins A and K, as well as many of the B vitamins. The minerals copper, selenium, magnesium and manganese contribute to their preventive health benefits. Just one serving provides seven grams of dietary fiber, which supports healthy gut function. Eating dates in moderation can protect cells from damage caused by free radicals, and that's good for the whole body.

Dates are used in vinegars, chutneys, butters, paste, and as a natural sweetener. Dates satisfy a sweet tooth without adding fat to your diet. When eating raw dates, mix them with raw nuts and seeds or add to a raw cream cheese - spread it on brown rice cakes for a yummy, nutritious snack. They're the perfect snack to take on a long hike or for one of those days when you're on the run and might need a quick pick-me-up.


References:
​Medjool Dates - Nutrition Data. Accessed 2 Dec 2016: http://nutritiondata.self.com/facts/fruits-and-fruit-juices/7348/2
University of California-Davis, Plant Sciences. Accessed 2 Dec 2016: http://www.plantsciences.ucdavis.edu/GEPTS/pb143/CROP/DATE/date.htm
Chao, C. & Krueger, R. 'The Date Palm (Phoenix dactylifera L.): Overview of Biology, Uses, and Cultivation.' HortScience (August 2007) 42:5. 1077-1082. Accessed 4 Jan 2017: http://hortsci.ashspublications.org/content/42/5/1077.full (see section within this article: uses of dates and date palms)
Al-Shahib, W. & Marshall, R.J., 'The fruit of the date palm: its possible use as the best food for the future?' Int J. Food Scie Nutri. (2003, Jul), 54:4, 247-59. Accessed 2 Dec 2016: http://www.tandfonline.com/doi/abs/10.1080/09637480120091982 (full text)
Types of Dates (with photos, descriptions). Accessed 4 Jan 2016: http://www.clovegarden.com/ingred/pm_date.html
Trabzuni, D.M., Ahmed, S.E.B. and Abu-Tarboush, H.M. 'Chemical Composition, Minerals and Antioxidants of the Heart of Date Palm from Three Saudi Cultivars.' Food and Nutrition Sciences (2014) 5, 1379-1386. http://dx.doi.org/10.4236/fns.2014.514150
Yasin, B.R., El-Fawal, H.A.N., Mousa, S.A. 'Date (Phoenix dactylifera) Polyphenolics and Other Bioactive Compounds: A Traditional Islamic Remedy's Potential in Prevention of Cell Damage, Cancer Therapeutics and Beyond.' Int. J. Mol. Sci. (2015), 16, 30075-30090. Accessed 2 Dec 2016: http://www.mdpi.com/1422-0067/16/12/26210 (full text)
Eid, N., Enani, S., et al., 'The impact of date palm fruits and their component polyphenols, on gut microbial ecology, bacterial metabolites and colon cancer cell proliferation.' (2014) J. Nutr Sci. 3:e46. DOI: 10.1017/jns.2014.16 Accessed 2 Dec 2016: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4473134/ (full text)
Additional citations on date palm and date: bioactive compounds, cancer therapeutics, preventions of cellular damage found here: https://www.ncbi.nlm.nih.gov/pubmed?term=Phoenix%20dactylifera%20cancer
Imperial Date Gardens provides assorted raw dates and healthy date treats. http://www.imperialdategardens.com/about_us.html
Photo Credit: dionisvera​​
/bigstockphoto.com
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Nature's Sweet Herb: Cinnamon (Cinnamomum verum)

2/6/2017

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Naturally sweet cinnamon revives our senses with its wonderful aroma and can enhance health with its medicinal properties. Cinnamon was first used in China (2700 B.C.) to treat fever, digestive, and menstrual problems. Indian healers used cinnamon to treat gastrointestinal complaints, as well as sore throat and cough. Today, modern herbalists continue to use the herb for digestive issues, chest congestion and colds/flu, but they've also discovered it helps ease arthritis pain, as well as manage blood sugar levels.

Because cinnamon reduces the rate at which glucose enters the bloodstream, it can help prevent blood sugar spikes. This is hopeful news for some people with Type 2 diabetes. But more studies need to be done around this issue. It appears that cinnamon may work better in people whose diabetes is poorly managed as compared to those who have good management of their condition. As a medicinal supplement, different people respond to different amounts -- it's not just a matter of sprinkling a teaspoon on your oatmeal. Cinnamon may also change the way some medications work, so it's important to speak with your physician before adding cinnamon to your supplement regimen.
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Cinnamon is available ground, in capsule form, and as a tea. There are many species of cinnamon. Be aware that typical grocery store cinnamon (‘the cassia cinnamons') contains coumarin, which, in high amounts, can be harmful to the liver. Ceylon Cinnamon has lower levels of coumarin, which makes it a better choice for most people.

References:
​Cleveland Clinic: Cinnamon. Accessed 2 Dec 2016: http://www.clevelandclinicwellness.com/Features/Pages/cinnamon-pro-con.aspx
Examine.com: Cinnamon Essential Benefits, Effects & Information. Accessed 2 Dec 2016: https://examine.com/supplements/cinnamon/
World's Healthiest Foods: Cinnamon (ground) http://www.whfoods.com/genpage.php?dbid=68&tname=foodspice
Johannes, L. Little bit of Spice for Health, but Which One? The Wall Street Journal (online, 2014, Oct.) Accessed 4 Dec 2016: http://www.wsj.com/articles/SB10001424052702303376904579135502891970942
Hlebowicz, J. et al., 'Effect of cinnamon on postprandial blood glucose, gastric emptying, and satiety in healthy subjects.' Am J Clin Nutr. (2007 Jun) 85:6,1552-6. Accessed 4 Dec 2016: http://ajcn.nutrition.org/content/85/6/1552.long (full text)
Qin B, Nagasaki M, Ren M, et al., 'Cinnamon extract prevents the insulin resistance induced by a high-fructose diet.' Horm Metab Res.(2004 Feb), 36:2:119-25.. PMID:15002064. Accessed 4 Dec 2016: http://beauty-review.nl/wp-content/uploads/2014/07/Cinnamon-extract-prevents-the-insulin-resistance-induced-by-a-high-fructose-diet.pdf (full text)
Khan A., Safdar M., Ali Khan M., et al., 'Cinnamon improves glucose and lipids of people with type 2 diabetes. Diabetes Care. (2003 Dec) 26(12) 3215-8. Accessed 4 Dec 2016: http://care.diabetesjournals.org/content/26/12/3215
Photo Credit: 
jirkaejc/bigstockphoto.com
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Selenium: A Critical Mineral

2/6/2017

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We don't hear much about selenium, but that doesn't mean it's not important to our health. In fact, while it's a trace mineral -- meaning we only need small amounts of it on a daily basis -- it's critical to our wellbeing. Not only does selenium protect our cells from free-radical damage, it supports heart health, and is essential for the production of thyroid hormone, blood sugar regulation and joint health.

While selenium occurs naturally in most foods, because of our modern agricultural practices, many of our foods are not as mineral rich as they used to be. For some of us that could mean selenium deficiency; look for these signs: weakness and pain in the muscles, discoloration of hair and skin, and whitening of the fingernail beds.

To increase your selenium levels naturally, try eating more button mushrooms, cod, shrimp, tuna, halibut, salmon, Brazil nuts, and sunflower seeds. Consuming too much selenium through food is not likely, with the exception of large consumption of Brazil nuts.
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If you have signs of selenium deficiency, and before increasing your intake through a supplement, be sure to consult your holistic healthcare practitioner to ensure proper levels. Selenium toxicity can cause nausea, vomiting, hair loss, skin lesions, abnormalities in the beds of the fingernails, and fingernail loss.

References:
​WHFoods.com. 'Selenium'. http://www.whfoods.com/genpage.php?dbid=95&tname=nutrient (accessed Dec 18, 2016).
Badmaev V, Muhammed M, Passwater RA. Selenium: a quest for better understanding. Alt Ther 1996;2(4):59-67. 1996.
Diplock AT. Selenium, antioxidant nutritions, and human diseases. Biol Trac Elem Res. 1992;33:155-156. 1992.
National Research Council. Selenium in nutrition. Revised edition. Board on Agriculture, Committee on Animal Nutrition, National Academy of Sciences Press, Washington, DC, 1983. 1983.
Vogt, T. M. Ziegler, R. G. Graubard, B. I et al. Serum selenium and risk of prostate cancer in U.S. blacks and whites. Int J Cancer. 2003 Feb 20; 103(5):664-70. 2003.
Photo Credit: 
Chris 73/wikipedia.org
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You're Sweet Enough Without the Added Sugar

2/2/2017

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Do you enjoy a no-sugar-added soda with dinner every night? What about a low-sugar, high protein ‘nutrition bar' after a workout? At the office, are you mindlessly grazing through the low-sugar or no-sugar added cookies? Do you read food labels to see where on the ingredient list sugars are hidden? If you're regularly drawn to sweets- or foods laden with artificial sweeteners-try going without them for a few days and see what happens. Are you having headaches, irritability, cravings, and symptoms that could only be described as withdrawal? Do you find yourself so uncomfortable that you're drawn right back to those same foods? It could be you're trapped in what is called a cycle of sugar addiction.

Sugar is a carbohydrate, one of the major nutrient groups, but it doesn't provide vitamins, minerals, or even fiber to our diet. Still, it's added to an array of foods, including ketchup, fruited yogurt, cereal, canned soup, certain brands of lunch meat, salad dressing, condiments, bread, and so much more. While we require some sugar (glucose) in order to function property, all of this added sugar is harmful to our system.

Sugar's Addictive Qualities
When we ingest sugar, our body generates a response similar to that seen in addictions, which is why we develop cravings for more. It's often called the cocaine of dietary additives.

Here's how it works: Sugar -- whether natural, processed or artificial -- enters the bloodstream quickly, causing your blood sugar level to spike. The body recognizes this imbalance and acts to bring blood sugar back to normal. Insulin, a hormone, pushes glucose into the cells to be used for energy. But if you eat a lot of sugar, the body can't keep up. Insulin has to work harder and the body overcompensates, causing blood sugar to drop too low - and your brain reacts. You feel depleted, irritable, and crave more sugar.

Sugar by Any Other Name
Sugar names you might recognize are sucrose (table sugar), fructose (found in fruits, some root veggies, and honey), and lactose (milk sugar). Naturally occurring sugar in fruit and vegetables has a place in a balanced diet. But added sugar, artificial sweetener, and processed ‘natural' sugar like high fructose corn syrup are detrimental to your health.

Eliminate Unhealthy Sugar From Your Diet

Learn where Sugar Hides. On ingredient lists, look for words ending in '-ose,' which equate to sugar. If they're among the first five items, it's not worth buying. When sugar is among the last items in the list, that's a better choice.

Avoid the Fake Stuff. Products containing artificial sweeteners are not a healthy alternative. Diet soda, 'fat free' and 'sugar free' candy and cookies are associated with weight gain and cravings, creating a cycle of addiction.

Sip with Awareness. A single can of soda, flavored water, Gatorade, or a juice box typically contain nine or more teaspoons of sugar.

Make Sweet Substitutions. Look for snacks labeled 'no added sugar' or 'unsweetened.' Use canned foods packed in water or natural juice. When baking, swap table sugar with applesauce, date paste, molasses, or fruit puree. Cinnamon or vanilla powder is a great way to sprinkle flavor onto yogurt, oatmeal, or coffee. Opt for brown rice syrup or cane sugar over other processed sugars.

​Reprogram your sugar meter slowly. If you put two sugar packets in your coffee, cut back in half-packet increments. Keep sugar off the kitchen table. Small steps add up to sweet success!

References:
​Boseley, S. 'Sugar, not fat, exposed as deadly villain in obesity epidemic.' The Guardian (March 2013). Accessed 7 Dec 2016: https://www.theguardian.com/society/2013/mar/20/sugar-deadly-obesity-epidemic
Cole, W. 'The Connection Between Artificial Sweeteners & Autoimmune Disease.' Posted by mindbodygreen.com (with references) Accessed 19 Dec 2016: http://www.mindbodygreen.com/0-17329/the-connection-between-artificial-sweeteners-autoimmune-disease.html
Schiffman, S. 'Rationale for Further Medical and Health Research on High-Potency Sweeteners.' Chemical Senses (2012, May 4) Schiffman Consulting, 18 Heath Place, Durham, NC 27705-5713, USA. Accessed 19 Dec 2016: http://chemse.oxfordjournals.org/content/early/2012/05/04/chemse.bjs053.full.pdf+html
American Association of Clinical Endocrinologists (AACE). 'Cause and Effect: Case Report Shows an Association between Sugar Substitutes and Common Thyroid Disorder.' Accessed 19 Dec 2016: http://media.aace.com/press-release/cause-and-effect-case-report-shows-association-between-sugar-substitutes-and-common-th#sthash.mlSVNuq0.dpuf
Psych Today Online. 'Just Say No to Artificial Sweeteners.' Accessed 19 Dec 2016: https://www.psychologytoday.com/blog/nourish/201306/just-say-no-artificial-sweeteners
Diabetes Education Online. 'How the Body Processes Blood Sugar.' Accessed 7 Dec 2016: https://dtc.ucsf.edu/types-of-diabetes/type1/understanding-type-1-diabetes/how-the-body-processes-sugar/
AuthorityNutrition.com '10 Disturbing Reasons Sugar is Bad for You.' (posted by Gunnar, K. no date). Accessed 7 Dec 2016: https://authoritynutrition.com/10-disturbing-reasons-why-sugar-is-bad/
Basciano, H. Federico, L, & Adeli, K., 'Fructose, insulin resistance, and metabolic dyslipidemia.' Nutrition & Metabolism (2005) Accessed 7 Dec 2016: http://nutritionandmetabolism.biomedcentral.com/articles/10.1186/1743-7075-2-5 *full text).
Thatsugarfilm.com '60 Different names for Sugar.' http://thatsugarfilm.com/blog/2015/03/16/added-sugar-vs-natural-sugar/
Page, K. A. et al. 'Effects of Fructose vs Glucose on Regional Cerebral Blood Flow in Brain Regions Involved With Appetite and Reward Pathways.' JAMA : the journal of the American Medical Association 309.1 (2013): 63–70. Accessed: 7 Dec. 2016: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4076145/
Schulze, M. B., Manson, J. et al., 'Sugar-Sweetened Beverages, Weight Gain, and Incidence of Type 2 Diabetes in Young and Middle-Aged Women' JAMA (Aug 2004), 292:8, 927-934. doi:10.1001/jama.292.8.927. http://jamanetwork.com/journals/jama/fullarticle/199317 (full text).
Slattery, M.L., Benson, J., Berry, T D., et al., 'Dietary sugar and colon cancer.'
Cancer Epidemiol Biomarkers Prev (September 1 1997). 6:9, 677-685. Accessed 7 Dec 2016: http://cebp.aacrjournals.org/content/6/9/677
Yang, Qing. 'Gain Weight by ‘going Diet?' Artificial Sweeteners and the Neurobiology of Sugar Cravings: Neuroscience 2010.' The Yale Journal of Biology and Medicine (2010) 83:2 101–108. Accessed 7 Dec 2016: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2892765/
Davis, P.A., Yodoyama, W. Cinnamon intake lowers fasting blood Glucose: meta-analysis. J. Medicinal Food (2011). 12:9, 884-9. DOI: 10.1089/jmf.2010.0180. https://www.ncbi.nlm.nih.gov/pubmed/?term=Davis+Yokoyama+Cinnamon
Photo Credit: 
Ocus Focus/bigstockphoto.com
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    I am an Edmonton, Alberta Naturopathic Doctor with a desire to help others, a passion for life, a heart for nature, and a curiosity to try new things!

    This blog is not intended to give specific medical advice. Always seek the recommendations of a qualified healthcare professional for your specific health needs.

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