Is Sugar Toxic?

Doesn't this picture portray what happens in your head when you think about sugar?! If you're like me, you get excited and happy thinking about dessert or something sweet. This picture just makes sugar looks so delicious. But this is a LIE! Don't believe it for one second that sugar will make you feel better because honestly it is like a drug to your body. There is research that proves your brain responds to sugar like it does a drug! How scary is that? The problem is that the more we eat, the less we feel the reward so we just eat MORE and MORE!

Sweet and toxic: Is sugar really 'poison'?

Here are some practical ways you can reduce sugar from your diet:

•  Use fruit as a sweetener. Substitute some of the sugar and liquids in a recipe with ripe bananas, apple sauce, pineapple, or other fruit puree. Dried fruits like dates, raisins and figs add wonderful sweetness to foods.
• Try Stevia. This herb, originally from South America, is extremely sweet by nature but without any calories or sugar-like effects on the body, and you can use as little as a couple drops to sweeten a mug of tea or a few teaspoons in a dessert. It does have a somewhat bitter aftertaste, depending on the type you use. Unrefined foods are always best, and you can buy Stevia as a simple dried powder.
•   Use raw honey. Although it is still a sweetener and can be overused like anything, raw honey is full of nutrients, enzymes, and actually has many healing properties. It is lower glycemically than sugar, and many people who react to sugar strongly can eat honey without issue.
• Cut back on the sugar in your recipes. Start to cut back just a bit, perhaps 1/5 or 1/6 the amount, then 1/4, 1/3, even 1/2. See at which point you really start to notice a difference. Over time, you will likely find that you enjoy the less-sweetened version!
• Be purposeful about cutting meals out of your regular routine that include sugar. If you usually eat a lot of pancakes with syrup, or muffins, or even things like sweetened baked beans, cut those meals out and replace them with something more protein or veggie based instead.
• Try other more complex flavors instead of just going with something sweet. Add fresh or frozen fruit, nuts, coconut, etc. to your oatmeal instead of just honey or brown sugar. Play around with various fresh fruits to add more natural sweetness to smoothies. Use nut butters instead of jam on toast or a sprinkle of cinnamon instead of butter on your sweet potato.
• Brush your teeth right after eating a meal, so that you won't be tempted to eat something sugary and have to go and brush your teeth again.

Try Shakeology!

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Send a message to fit-nutmama@live.com for details on where to send the payment.

Cutting Edge Prevention

While scientists are working on finding one, there is no cure for diabetes. Treatment involves medicines, diet and exercise to control blood sugar and prevent symptoms and problems. However, there are very simple and basic things you can do to reduce your risk.

Research studies have found that moderate weight loss and exercise can prevent or delay type 2 diabetes among adults at high-risk. Find out more the risk factors for type 2 diabetes and what you can do to prevent or delay the disease.

How does body weight affect the likelihood of developing diabetes? Being overweight or obese is a leading risk factor for type 2 diabetes. Being overweight can keep your body from making and using insulin properly, and can also cause high blood pressure. Studies show that moderate exercise of about 30 minutes or more, 5 or more days a week can delay or possibly prevent type 2 diabetes.

What can I do? If you are overweight or obese and you have discussed options with your doctor, begin with starting an exercise and diet program.

1. Begin an exercise program. Get at least 30 minutes a day. If you are new to exercise, talk to your doctor and begin slow. Walking is a great way to exercise and cheap too! Adding strength training 2-3 days a week for 20 minutes will add muscle which will make you stronger and help burn fat.

If you would like to know more about fitness and exercise programs feel free to email me here at fit-nutmama@live.com. I can help you start an exercise program that fits your needs and limitations.

 2. Simple changes in what you eat will help reduce your risk.

Nutrition: 

1. Eat Leafy Greens. Having on and a half extra servings of vegetables like spinach and kale each day reduces type 2 diabetes risk 14%.
2. Go Nut. Consuming 2 ounces of tree nuts daily may help improve blood-sugar control and lower bad cholesterol.
3. Trim the Fat. In a study, People at risk for diabetes were placed on a low-fat diet. After eight weeks, their bodies produced more insulin.
4. Eating a wide variety of fruits, vegetables and lean meats is essential to managing diabetes.
5. Herbal Support. There are some herbs that help control blood sugar levels, as well as support digestion and cardiovascular health. Talk with your doctor about these herbs. For a list of herbs including Cinnamon (reduces insulin resistance, helping to regulate blood sugar) go here Herbal Support - Diabetes

For even more information click here Diabetes and Nutrition. And for a complete guide to all information about diabetes please go to the ADA (American Diabetes Association) here.

What Do You Know About Diabetes?

This week I will be doing a series of blogs on Diabetes and information about the disease that just might save a life. I'm going to start with this: Do you know the warning signs?

One out of four people with type 2 diabetes don't even realize it. If you experience any of these symptoms, discuss them with your doctor - especially if you're older than 45, overweight and have a family history of the condition.

• Frequent urination
• Excessive thirst
• Extreme hunger
• Unusual weight loss
• Increased fatigue
• Blurred vision

Close to 10% of Americans have diabetes, including12.5 million women--and 79 million more people are at serious risk. Despite these sky-high numbers, many lack basic knowledge of what it actually means to have diabetes. Here are some facts:

Fact: There are two distinct kinds of diabetes, type 1 and type 2. Everyone with diabetes suffers from the same basic problem: Glucose, a form of sugar, pools in the bloodstream because the body can't convert it into energy. With type 1 -- typically diagnosed in children and young adults -- the pancreas fails to produce insulin, the hormone that helps turn sugar into energy. Those with type 2 diabetes, on the other hand, still produce insulin (sometimes a reduced amount) but the body can't process it correctly. Some people with type 2 can treat their disease with a healthy diet and exercise.

Fact: Eating too much sugar does not cause diabetes. You may rarely indulge in sweets and still develop the disease. But being overweight is a major risk factor for type 2, and it doesn't matter what you've eaten to pack on those extra pounds.


Fact: Those with diabetes should track carbohydrates, not sugar. Whether you have a slice of cake or an ear of corn, your body breaks down the carbs into glucose, which then travels through your bloodstream. So although people dealing with diabetes need to reduce the amount of sweets they eat, they also need to be mindful of starchy vegetables (like corn, white potatoes and peas) and refined grains.

Fact: People with diabetes can eat the same foods as everyone else. Everyone should eat plenty of vegetables, fruit, whole grains and lean proteins, and restrict intake of sugar, salt and fat. Having diabetes doesn't mean you need to buy special sugar-free cookies, chocolate or candy. These products often cost more and offer no nutritional value.

Fact: Diabetes is serious but treatable. Without proper care, diabetes can lead to heart disease, stroke, kidney disease and other major problems. In the United States it's the underlying cause of more deaths per year than AIDS and breast cancer combined. But by watching calorie and carb intake, maintaining a healthy weight and taking medication, many people can manage the condition with few complications.

In tomorrow's blog, I will discuss the cutting edge prevention. There are 4 basic things you can do to reduce your risk of diabetes.