Tag Archive for: behavior therapy

out of the darkness

Out of the Darkness

Hank Buckwalter, his wife, Chelsea, and Rommie and I participated in the Out of the Darkness Walk this past weekend at Waterfront Park.

It can be emotionally overwhelming to be in a gathering of people that are celebrating the lives and passing of their loved ones. I listened as the “Honor Beads” were given to the family members and friends of those who had taken their lives. They celebrated these beautiful humans that saw only one solution to the pain they were experiencing.

I lost a friend of 47 years this year to suicide. He was in a lot of pain. At his memorial service, an acquaintance commented, “I can’t believe Jeff took his own life.” I forgive him for his insensitivity. As much as I miss Jeff, our laughs, our High School pranks, our wonderful conversations on his deck near Hikes Point, I understand why he took his own life. He was in pain.

I struggle with the legality and morality of suicide.  Having said that, I will do everything in my clinical and personal power to prevent others from taking their own lives.

People need hope and when they lose hope

 they see very few solutions to their problems.

I wrote a blog a year ago about hope. Here is what I said:

People come to therapy because they have feelings of hopelessness. As a young therapist, I was inspired by Moltmann’s admonition, to be an instrument of hope. At the very heart of therapy is the goal of helping people find hope, because without it they cannot live. I believe that hopeful people inspire hopefulness in others. A hopeful therapist has many tools and strategies for helping people, but most important they inspire hopefulness. I believe they infect people with their hopefulness. They engage in a Therapy of Hope.

If you have thoughts of suicide, even fleeting thoughts, contact a therapist. We have included the suicide hotline number on our website. Call it and make an appointment. In Kentucky, all therapists are required to take a workshop every three years on suicide prevention. Make the call.

After the walk this past Saturday, Hank and Chelsea, and Rommie and I went to First Watch and had breakfast together. We reverently celebrated life.

2 or 3 pounds a year

The 2 or 3 Pounds a Year Club

It doesn’t sound like much: 2 or 3 pounds a year. But in ten years you’ve added 20 pounds. In 20 years, you’ve added 40 or 50 pounds, even 60. 

I’ve had a membership in this club and, unfortunately, I put on 25 extra pounds in 8 years. 

Many, many Americans are members of this club. To be precise, 160 million. That’s how many Americans are overweight or obese.

I apologize for my insensitivity. This is not a club. 

For many, it’s a prison. It’s a life of hopelessness.

Most of this added weight comes from added sugar. I have used the word “insidious” to describe the effect that sugar is having on America and its children. Everywhere I look, people are carrying many, many extra pounds of adipose tissue (fat). They were fit and lean in their twenties and thirty years later they struggle with a high body mass index. I’m noticing it with children as well

Do you want to cancel your membership to the “2 to 3-Pounds-a-Year-Club?” Then you’ve got to do something different.  Alcoholics Anonymous warns us about doing the same thing over and over and expecting different results. We are reminded that they call this insanity. 

Two Options for Getting out of the Insanity Club

First, hire a personal trainer that can help you put together an exercise and nutrition plan. Make sure they are certified. I’m certified with the American Counsel for Exercise (ACE) and I believe that this is the best program because it initially focuses on stability and mobility.

You can find them at most fitness facilities, or you can hire them individually. Simply google ‘personal trainers’ in the city where you live.

I practice the Paleo Diet (and lifestyle) and believe that it’s the most nutritious. It also addresses the sugar problem. Make sure your trainer has a certification in nutrition and expect that they will be able to give good information and guidance (within their scope of practice) about nutrition. 

Your second option is to be your own trainer and nutritionist. If you choose this option, you’re going to need some help changing the status quo in your life. Think, KISS. Think “exercise and fitness for dummies.” 

I’ve selected three books with simplicity and comprehensiveness in mind. All are in the “Dummies” series of books. 

Fitness Walking For Dummies,” by Liz Neporent.

Weight Training For Dummies,” 4th Edition, by LaReine Chabut, Liz Neporent, and Suzanne Scholsberg.

Paleo All-in-One for Dummies,” by Patrick Flynn, Adriana Harlan, Melissa Joulwan, and Dr. Kellyann Petrucci.

I’ve chosen these books for two reasons:

If you put together an exercise, it needs to include moderate-intensity cardio and resistance training. The first book helps with the cardio and the second book helps with resistance training.

If you put together a nutrition plan, it needs to help you get the added sugar out of your life. I believe that the Paleo Diet accomplishes this.

One additional suggestion: find a coach. Find someone that can help you stick with the plan. This could be a workout buddy, a spouse, or a Certified Health Coach (they do exist). 

It’s time to get out of the 2 to 3-Pound-a-Year-Club or Insanity Club and start preparing for the next ten years of your life. 

NUTRITIONAL AND MEDICAL DISCLAIMER FOR TRUE NORTH COUNSELING, LLC

In viewing this website (and blog), it is assumed that you understand and acknowledge that the services and information, provided by True North Counseling, LLC may involve recommendation to improve your general health, fitness and well-being, including nutrition/diet advice and suggestions for physical activity.  In accepting this information, understand that it is under your best discretion to be respectful to your body when engaging in physical activity and/or changing dietary habits. It is recommended to consult with your primary physician before starting any new/recent exercise or eating routine and to get annual check-ups to assess current health and fitness status. Do not overlook the importance of having a team-approach when health is involved. Regular visits with both your physician and registered dietitian will allow you to create the best possible, balanced approach in meeting health and performance/fitness goals.

seduced by sugar

Seduced by Sugar

“Prone to Wander, Oh I Feel it,

Prone to Eat the Sugar I love!”

I’m not sure the hymn writer intended their song to be used to illustrate the temptations of sugar, but I had to give it a try. It may not be right, but it feels right. 

We are constantly seduced by sugar. It’s everywhere and in everything. It’s delicious! And if we are ever going to cut back or completely avoid it, we are going to need lots of willpower! 

Willpower, also referred to as self-control or strength, plays a big role in our health, fitness, work, and in our relationships. The problem is, we only succeed half the time when we try use willpower to overcome temptations. This is due, I believe, to our lack of understanding of willpower.

I want to share some current research about willpower. Hopefully, it will help you in your quest to eat and live well.

These are two important sources that help:

Understanding the Mysteries of Human Behavior: Why is Self-Control so Hard?” a series of lectures by Dr. Mark Leary, from Duke University 

Willpower: Rediscovering the Greatest Human Strength,” By Roy Baumeister and John Tierney.

Here is what I gleaned from them:

  • Willpower (or Ego Strength) is more effective when you are able to avoid being exposed to the things that tempt you. If you want to avoid added sugar, avoid going to a candy shop. Simple enough. Out of sight, out of mind.
  • Try to set more immediate and concrete goals vs. distant and abstract goals. You are more likely to keep goals that focus on losing 8 lbs. in one month than a goal to “get healthy or lose weight. 
  • Work on one goal at a time. “Studies have shown,” explains Leary, “that when people must control their behavior on one task, their ability to control themselves on a second task is weakened.”
  • There seems to be a reservoir of ego strength, so be careful to not expend it by stress and multi-tasking. Ego strength decreases as the day continues especially after a day of self-control for many hours. “People were using up all their willpower on the job,” writes Baumeister and Tierney. They explain that it’s the same supply of willpower to deal with frustrating traffic, tempting food, annoying colleagues, demanding bosses, and pouting children. 
  • It’s possible to “store up” self-control strength to be used for later tasks, such as engaging with family and children after work. This can be done by decreasing the level of self-control intensity that you use during the day. It may mean taking breaks and recharging throughout the day. “Possibly by relaxing before Lent,” write Baumeister and Tierney, “people store up the willpower necessary to sustain themselves through weeks of self-denial.”
  • I believe the self-control reservoir is similar to a gas tank. Work at keeping it at ¾ of a tank to ensure that you don’t experience lapses of willpower. I always remind parents about self-care to keep their gas tanks full. Relax and de-stress throughout the day.
  • Blood glucose levels affect willpower. Researchers have discovered that low blood glucose equals low willpower. The pattern showed up time and again as they tested more people in many situations. Sugar plays a role in our resisting sugar!!!

All roads lead back to sugar!

I want to make it clear; the researchers are not recommending that you have a flask of sugar water in your car or desk to use throughout the day. Sugar makes it worse!!! They are recommending that you eat a diet that helps you maintain a stable blood glucose level throughout the day. 

The High Willpower Diet and Lifestyle

  • Eat for the slow burn. The body converts just about all sorts of food into glucose, but at different rates. Foods that are converted quickly are said to have a high glycemic index.

To maintain steady self-control, you’re better off eating foods with a low glycemic index: most vegetables, nuts (like peanuts and cashews), many raw fruits (like apples, blueberries, and pears), cheese, fish, meat, olive oil, and other “good” fats. (These low-glycemic foods may also help keep you slim.) 

  • When you’re sick, save your glucose for your immune system.

If you’re too glucose-deprived (because of the demands put on your immune system) to do something as simple as driving a car, how much use are you going to be in the office (assuming you make it there safely)? 

  • When you’re tired, sleep.

Not getting enough sleep has assorted bad effects on your mind and body. Hidden among these is the weakening of self-control and related processes like decision making. 

Whatever you call it (ego strength, willpower, self-control strength), we need “it” to live healthy and successful lives. 

Improving your willpower will enhance every aspect of your life, but especially in overcoming the temptation of sugar.  

NUTRITIONAL AND MEDICAL DISCLAIMER FOR TRUE NORTH COUNSELING, LLC

In viewing this website (and blog), it is assumed that you understand and acknowledge that the services and information, provided by True North Counseling, LLC may involve recommendation to improve your general health, fitness and well-being, including nutrition/diet advice and suggestions for physical activity.  In accepting this information, understand that it is under your best discretion to be respectful to your body when engaging in physical activity and/or changing dietary habits. It is recommended to consult with your primary physician before starting any new/recent exercise or eating routine and to get annual check-ups to assess current health and fitness status. Do not overlook the importance of having a team-approach when health is involved. Regular visits with both your physician and registered dietitian will allow you to create the best possible, balanced approach in meeting health and performance/fitness goals.

thoughtful eating

Thoughtful Eating

We take food for granted. 

I know there are people in our country that are hungry. I work with many people on reduced incomes and I see them struggle to make ends meet. Poverty continues to pose a challenge for our country.

Despite this, children and adolescents in low-income families are more likely to be obese than those in high-income families.  This pattern doesn’t hold true for adults and is more likely affected by the level of education. We will look at obesity in a later blog.

Regardless of our socioeconomic status, Americans eat with little thought about the food we are eating. Americans are convenience eaters. We eat in our cars and we eat standing up. When we’re angry or sad, we eat. We impulse eat and snack between meals. We see a candy bar at the checkout lane and buy it and eat it. Even after we feel full, we continue to eat. 

We take our food for granted.

When was the last time you fasted? Skipped breakfast and lunch? When was the last time that you thought about the people that provided, cooked and served you your food? How often do you take a moment and quietly voice gratitude for the food for which you are about to receive? When was the last time that you sorted through the different textures, flavors, and colors while you were eating a meal?  Do you think about the triggers that prompt you to eat? Triggers like feeling down, angry, or anxious. When was the last time that you craved a pastry (that’s always for me) and ate it so quickly that you didn’t even remember eating it? 

Thoughtful Eating simply means, paying attention to what we are eating

 In his book, “How to Eat,” Thich Nhat Hanh offers what he calls “notes on eating.” I’ll share some of them.

  • Nothing comes from nothing. Think about how the bread was made. The fields where the grain grew. The sunshine that bathed the blades of wheat. The farmer that labored to harvest the grain.
  • Your body belongs to the earth. “We eat with care,” writes Nhat Hanh, “knowing that we are caretakers of our bodies, rather than their owners.”
  • Slow down. The author shares that, slowing down and enjoying our food helps our lives take on a deeper quality. You become connected to everything that the food represents.
  • Pay attention to the people that are eating with you. This he calls community-building. Food should bring you closer to the ones you love.
  • Take a moment before you eat and nourish yourself with the breath of life. Breathe deeply. Fill your lungs with the life-giving air around you.
  • Turn off the Television.
  • Become aware when you are full and satisfied with the food you are eating. Then stop eating.
  • Chew your food, not your worries. It’s difficult to feel grateful when your chewing your planning and your anxiety.

These are just a few of the suggestions in “How to Eat.” 

Here are two of mine: 

Prior to eating, reflect on the gift of food. The Stoics practiced reflection to insure they saw the meaning of the events in their lives. They reflected on the mistakes and successes. They wanted to learn from both. 

Reflecting on food can take place as a quiet moment or a prayer. I remember growing up and learning a prayer we called ‘Grace.’ We said ‘Grace’ before eating. Many faith traditions have their prayers. Mine was:

Bless us Oh Lord,

For these thy Gifts,

Which we are about to Receive,

From thy Bounty

Through Christ our Lord, Amen

You may prefer a more secular prayer:

Earth who gives to us our food,

Sun who makes it ripe and good,

Dearest earth and dearest sun,

Joy and love for all you’ve done.

If you’re not satisfied with these, create your own thoughtful prayer.

My second suggestion is to practice fasting. Many, many religious and secular practitioners have been fasting for millennium. I have practiced fasting for many years. I currently fast 3-4 times a week. There is nothing like feeling hungry. I love it. I think it mimics the lifestyle of early humans. It makes my senses more keen. It helps me appreciate food.

I have taken food for granted, but with practice, I’ll learn to savor it and to enjoy the people that I share it with. 

NUTRITIONAL AND MEDICAL DISCLAIMER FOR TRUE NORTH COUNSELING, LLC

In viewing this website (and blog), it is assumed that you understand and acknowledge that the services and information, provided by True North Counseling, LLC may involve recommendation to improve your general health, fitness and well-being, including nutrition/diet advice and suggestions for physical activity.  In accepting this information, understand that it is under your best discretion to be respectful to your body when engaging in physical activity and/or changing dietary habits. It is recommended to consult with your primary physician before starting any new/recent exercise or eating routine and to get annual check-ups to assess current health and fitness status. Do not overlook the importance of having a team-approach when health is involved. Regular visits with both your physician and registered dietitian will allow you to create the best possible, balanced approach in meeting health and performance/fitness goals.

 

in defense of doughnuts

In Defense of Doughnuts

In Defense of Doughnuts (or is it Donuts?)

I was preparing for a trip to Colorado, to visit some family, when my wife and I decided we wanted a donut to celebrate. It sounds silly and somewhat contradictory, considering the number of blogs that I’ve written about the evils of sugar.

We made a trip to Sugar and Spice and I was not disappointed, we were not disappointed.

What? Do you mean, eating donuts is part of a healthy lifestyle? Yep. It’s a small part, but it is a part of celebrating food, and life, and people. We ate them as we drove to the airport. It’s a wonderful memory etched into my mind.

We often visit donut shops when we travel together out-of-town. We’ve been to Psycho Donuts in San Diego, Zombie Donuts in D.C., and Desert Donuts outside of Phoenix. We eat them and then rate them. It’s a blast. We rate them in different categories. For example, we would never compare cake donuts with yeast donuts. We rate the sweetness, the texture of the dough, and most important, the creativity of the donut shop. 

As a result, we have created a wonderful repertoire of memories and we will create many, many more. 

We love donuts and could not imagine a life without them.

The donuts also reminded me of a book that I had read a few years ago, In Defense of Food: An Eater’s Manifesto,” by Michael Pollan. I reread it on my way out to Colorado. Pollan reminded me that, “Food is about pleasure, about community, about family and spirituality, about our relationship to the natural world, and about expressing our identity.”  

He states that we are becoming a nation of “orthorexics,” or people with an unhealthy obsession with healthy eating. We’ve become so fixated on dieting, weight-loss, and calorie restrictions, that we have lost the joy of eating.

This all sounds counter-intuitive, because we are living in a country that increasingly getting fat. Sorry to be blunt. Pollan would argue that we’re getting fatter and fatter because we don’t slow down and enjoy the food we eat, because we don’t respect ourselves and the food we eat, and because we’ve given into eating non-food. He would point out that much of what we eat would not be recognized by our great grandmothers. 

Here is Pollan’s menu for eating real food:

  • Don’t eat anything your great grandmother wouldn’t recognize. The test would be, don’t eat anything incapable of rotting.
  • Avoid food products containing ingredients that are a) unfamiliar, b) unpronounceable, c) more than five in number, or include, d) high fructose corn syrup.
  • Avoid foods that make health claims. This would eliminate food that comes in packages.
  • Shop the peripheries of the grocery store.
  • Get out of the grocery store whenever possible. Visit the farmer markets and get to know the people who grow what you eat.
  • Eat mostly plants, especially leaves.
  • Eat well-grown food from healthy soil.
  • When you can, eat wild foods.
  • Eat like an omnivore.

Pollan’s mantra is this:

Eat Food. Not too Much. Mostly Plants.

I would add, if you’re eating nutritious food, allow yourself a donut or two. Treat them like a luxury item but eat them. Enjoy the food in your life by eating it together with the people in your life. 

I can’t wait for our next Donut review!!!

Nutritional and Medical Disclaimer for True North Counseling, LLC

In viewing this website (and blog), it is assumed that you understand and acknowledge that the services and information, provided by True North Counseling, LLC may involve recommendation to improve your general health, fitness and well-being, including nutrition/diet advice and suggestions for physical activity.  In accepting this information, understand that it is under your best discretion to be respectful to your body when engaging in physical activity and/or changing dietary habits. It is recommended to consult with your primary physician before starting any new/recent exercise or eating routine and to get annual check-ups to assess current health and fitness status. Do not overlook the importance of having a team-approach when health is involved. Regular visits with both your physician and registered dietitian will allow you to create the best possible, balanced approach in meeting health and performance/fitness goals.

the culture of sugar

The Culture of Sugar

cul·ture

/ˈkəlCHər/

  1. Culture is a word for the ‘way of life’ of groups of people, meaning the way they do things…

Sugar has become a “way of life” in modern America!

Why is it so difficult to cut back on, avoid, or cut out sugar in America?

The simple answer: It’s everywhere and in everything.

But the answer is so much more complicated. Sugar is a part and parcel to our way of life.

  • It’s on every menu in every restaurant where we eat.
  • It’s an acceptable gift for birthdays, anniversaries, and holidays.
  • It is a major focus for weddings, wedding showers, baby showers, Halloween, Easter, and Christmas.
  • Sugar is at almost every checkout counter at every store.
  • It’s in children’s snacks (I’ll talk more about this).
  • It’s added to almost all processed foods in the grocery store.
  • Sugar is added to almost every fruit juice.
  • You cannot eat a sauce at a restaurant that doesn’t have added sugar.
  • Almost every salad dressing, condiment, yogurt, cereals, bread, soups, and on and on and on have added sugar.
  • Employers and supervisors reward employees with sugar.
  • Girl Scouts peddle sugar every year.
  • Schools turn into “sugar pushers” by getting you to buy chocolate bars for the band.

The Culture of Sugar and Kids

It’s difficult to take a child anywhere and not be confronted with sugar.

The “kids deal” at the movie theater includes a soft drink with sugar.

The kid’s meal at Dairy Queen includes ice cream.

Take your kids to the zoo and you will find “sugar shacks” sprinkled throughout the animals.

There are candy dispensers at the entrance of most stores, malls and restaurants.

Banks give your kids suckers at the drive-through.

Grocery stores give kids free cookies at the bakery.

The Sugar Culture and Advertising

Kids are on the internet and watch lots of TV. Advertisers take advantage of this.

The American Psychological Association warns, “Food ads on TV make up to 50 percent of ad time on children.” These ads, they go on to report, “are almost completely dominated by unhealthy food products (34% for candy and snacks, 28% for sweetened cereal, 10 for fast food, 1% for juice, and 0% for fruit and vegetables).”

Kids 8-12 are exposed to nearly 8,000 food ads per year.

The lines between ads and games on the internet have become very blurred, making it very difficult for children to know the difference. Only half of all eight-year-olds were able to recognize the advertisements they were watching on the internet.

As it turns out, high sugar cereal is one of the most frequently advertised food products to children.

The APA also warned parents that advertising is creeping into American Schools. Ads are showing up everywhere.

How much money is the food industry spending to get children to eat more sugar? In the early 2000’s the amount was staggering:

$792 million                Breakfast Cereal

$765 million                Candy

$549 million                Soft Drinks

$330 million                Snacks

This is the Culture of Sugar in America!!!!

This is a modern problem that did not exist 100-150 years ago.

Early Humans did not have this problem. Frontier humans did not have this culture. Even Pre-TV Americans did not have this culture.

It’s a modern social problem and it’s getting worse, not better.

OK! Enough!

I’m driving myself crazy. The point I’m making is that sugar is so pervasive in our country and so ingrained into our traditions, gathering places, and our social engagements that its very, very, very difficult to avoid and cut out.

I’ve been off “added sugar” for 2 months. Not 100%. That’s nearly impossible, but I’ve avoided sweets and anything that has added sugar.

I feel like I’ve been swimming upstream, against the dominant Culture of Sugar.

And I’m healthier, thinner, and feeling better. I’m loving it!

NUTRITIONAL AND MEDICAL DISCLAIMER FOR TRUE NORTH COUNSELING, LLC

In viewing this website (and blog), it is assumed that you understand and acknowledge that the services and information, provided by True North Counseling, LLC may involve recommendation to improve your general health, fitness and well-being, including nutrition/diet advice and suggestions for physical activity.  In accepting this information, understand that it is under your best discretion to be respectful to your body when engaging in physical activity and/or changing dietary habits. It is recommended to consult with your primary physician before starting any new/recent exercise or eating routine and to get annual check-ups to assess current health and fitness status. Do not overlook the importance of having a team-approach when health is involved. Regular visits with both your physician and registered dietitian will allow you to create the best possible, balanced approach in meeting health and performance/fitness goals.

 

the sweetening of america

The Sweetening of America

I DO NOT think that there is a sugar “conspiracy” in America.

I DO think, however, the food industry and sugar producers have realized that they can make lots and lots of money by adding sugar to the foods we eat.

Good Calories, Bad Calories

Gary Taubes, in his book, “Good Calories, Bad Calories: Fats, Carbs, and the Controversial Science of Diet and Health,” shines the light on what happened in food-industry board rooms across the country and how they have influenced the way we eat.

The first half of his book is more like a short history of sugar.

Sugar cane is not native to North America. It was introduced by early explorers. Soon after, the food producers realized that Americans had an insatiable taste for it and sugar mills sprang up everywhere. They began making sugar from beets and corn. It became less and less expensive, making it more available to all Americans.

Taubes’ book is also a short history of the food-industries tactics that were used to make food more palatable. In short, they did this by adding more sugar (also fat and salt). The term “bliss point” was coined as a term that referred to the amount of salt, sugar, and fat that optimized the deliciousness. I’ll share more about bliss point in a later blog.

The Food Industry Has Created a Sugar Culture in America

I started out by saying that I don’t believe in a sugar conspiracy. But honestly, it feels like a conspiracy. It feels like sugar growers, food-industry CEOs, and yes, nutritionists have conspired to make us fatter, sicker, and addicted to sugar.

It feels that way, but the truth is that we have no one to blame but ourselves. Maybe not our kids, but adults are to blame. We love sugar. We crave it, and bear much of the responsibility for our over consumption of sugar.

The main point of Taubes’ book is to answer the question: Which macronutrient is most responsible for the current health crisis in the country? Carbs (sugar) or Fat? Nutritionist have debated this for decades but they seem to be coming to a consensus that refined carbohydrates play a primary role.

The old weight-loss adage, “Calories in, calories out” suggested that we simply need to burn more calories than we take in. All calories are equal. A calorie is a calorie. This model is losing favor. Nutritionists are seeing the effects that refined carbohydrates have on our metabolic system and are concluding that, “all calories are not the same.”  Weight gain and weight loss have one thing in common: sugar.

Sugar is the culprit.

The takeaway from Taube’s work is to be aware of what we’re eating. If you’re carrying extra weight and are overweight, it’s the sugar that’s causing it not the fat. His book makes us aware that for years, food industry leaders have steered us toward sugar with lots of added sugar in our foods and consequently we’ve gotten fatter. They have marketed sugar to kids and to adults and we’ve gotten fatter. The sweetening of America has led to the fattening of America.

Sometimes, those of us decrying the consumption of sugar feel like a voice crying in the wilderness. We wonder if anyone is listening. I hope that you can take a step back and look at the history of sugar. Consider picking up Taubes’ book and read about the way the food industry discovered the “bliss point” for food so you will buy their brand. I hope you’ll learn how advertising influences our choice of foods for your kids. If you read his book, you begin to see the manipulation that’s gone on for decades by the food producers and sugar growers.  That said, nobody’s forcing you to buy and over consume sugar. There’s a lot of blame to go around for the fattening of America.

To be forewarned is to be forearmed. Arm yourself with the truth about sugar. It’s killing us one teaspoon at a time.

NUTRITIONAL AND MEDICAL DISCLAIMER FOR TRUE NORTH COUNSELING, LLC

In viewing this website (and blog), it is assumed that you understand and acknowledge that the services and information, provided by True North Counseling, LLC may involve recommendation to improve your general health, fitness and well-being, including nutrition/diet advice and suggestions for physical activity.  In accepting this information, understand that it is under your best discretion to be respectful to your body when engaging in physical activity and/or changing dietary habits. It is recommended to consult with your primary physician before starting any new/recent exercise or eating routine and to get annual check-ups to assess current health and fitness status. Do not overlook the importance of having a team-approach when health is involved. Regular visits with both your physician and registered dietitian will allow you to create the best possible, balanced approach in meeting health and performance/fitness goals.

are we addicted to sugar

We Love Our Sugar! But Are We Addicted To It?

A good friend shared a saying that goes like this: “Nothing tastes as good as skinny feels!”

I’ve discovered through the years that for many, many people, sugar tastes better than skinny feels. It’s like an addiction.

Cassie Bjork, RD. LD, founder of Healthy Simple Life writes that, “Sugar activates the opiate receptors in our brain and affects the reward center, which leads to compulsive behavior, despite the negative consequences like weight gain, headaches, hormone imbalance and more.”

Bjork continues that “studies suggest that every time we eat sugar we reinforce those neuropathways, causing the brain to become increasingly hardwired to crave sugar, building up a tolerance like other drugs.”

The issue that is currently being debated and studied is:

Are we addicted to sugar? If so, is that necessarily a bad thing? Sugar is food.

Most would agree that caffeine is addictive. Using it can cause some negative consequences. I was waking up with a headache until my doctor advised me to cut back on coffee. I did and the headaches went away.

In their article, “Sugar Addiction: Is it Real?” DiNocolantionio and associates describe how sugar behaves like addictive drugs of abuse. They explain that, “consuming sugar produces effects similar to that of cocaine, altering mood, possibly through its ability to induce reward and pleasure, leading to the seeking out of sugar.”

I’m not 100% convinced of the addictive nature of sugar. Ahmed in “Sugar Addiction: pushing the drug-sugar analogy to the limit,” expresses a different view. They conclude that, “The solid evidence for the food-drug analogy is scant and most of it is based on poorly validated inter-subjective comparisons and evaluations by people with drug addiction who are clearly not representative of the general population currently exposed to foods high in sugar.”

What’s a person to think? Is sugar addictive?

Maybe the answer is: It resembles an addiction.

  • We crave sugar.
  • Despite the problems that we experience such as Type 2 diabetes, obesity and heart disease, we continue to over consume sugar.
  • We binge on sugar and rarely satiate on it.
  • At the expense of nutritious food, we spend money on sugar.
  • We would absolutely be aghast if someone required us to stop eating it for 30 days.

Let’s be clear: Sugar is not a drug!!!

My biggest concern is this:

Much like cigarettes and nicotine addiction, the negative consequences are delayed, sometimes for several years, even decades. Rarely does a person smoke or consume sugar and immediately experience punishment or negative consequences. We smoke and/or consume sugar and we feel better.

It’s not until years and years of overconsumption that we experience the negative side effects like obesity, and the other related diseases.

I overheard another friend warning some young teens about eating too many sweets with the saying, “A moment on the lips, forever on the hips!” Thankfully, that’s not true, but it feels true. It can take a long time to get unwanted weight off.

It’s not easy to cut back or cut out “added sugar” from our diets. I get it. We love our sugar.

I don’t think we’ve become “addicted” to sugar. But I do think that sugar is, because of its availability and appetizing flavor, difficult to resist.  And it can become a destructive master, wreaking havoc on our bodies for many years to come.

NUTRITIONAL AND MEDICAL DISCLAIMER FOR TRUE NORTH COUNSELING, LLC

In viewing this website (and blog), it is assumed that you understand and acknowledge that the services and information, provided by True North Counseling, LLC may involve recommendation to improve your general health, fitness and well-being, including nutrition/diet advice and suggestions for physical activity.  In accepting this information, understand that it is under your best discretion to be respectful to your body when engaging in physical activity and/or changing dietary habits. It is recommended to consult with your primary physician before starting any new/recent exercise or eating routine and to get annual check-ups to assess current health and fitness status. Do not overlook the importance of having a team-approach when health is involved. Regular visits with both your physician and registered dietitian will allow you to create the best possible, balanced approach in meeting health and performance/fitness goals.

little sugar addicts

Little Sugar Addicts

I think most people believe that our children are eating too much sugars (Just maybe not the people in the food or sugar industry.) 

I suspect even these “sugar pushers” believe their children are eating too much sugar. They are not monsters.

In her book “Little Sugar Addicts,” Kathleen DesMaisons believes (as the title implies) that our children are addicted to sugar. She might have a point. I’m writing a blog that I’ll share later about “sugar addiction,” but for now it might be helpful to keep an open mind.

To the doubters, think about being asked to get off sugar for 30 days. Just the thought of eliminating sugar can be unsettling. We love our sugar.

DesMaisons believes that many of the behavioral issues that children and teens have are caused by the over consumption of sugar. They have something called “sugar sensitivity.” She walks us through the symptoms of childhood mental health disorders, like ADHD, Oppositional Defiant Disorder, and mood disorders.

“A diet high in sugar and carbohydrates,” she writes, “and low in quality protein, creates behavioral havoc and sets up huge emotional and physical problems in the future.”

Along with this, children and teens are experiencing increasing rates of obesity. All of this is likely due to the over consumption of sugar. As a result, DesMaisons suggests seven steps to avoid the negative consequences of over consuming sugar:

1. Eat breakfast with protein.

I would add, eat fruit and unrefined carbohydrates.

2. Make connections between food and mood.

I recently asked a client why they binged on sugar to the point of becoming ill. She said she liked the way it made her feel. We have these strange, but not so strange sentimental attachments to sugar. DesMaisons suggests that one of the inner demons we fight is the idea that “Sugar is Love.” I remember making cinnamon crisps with my grandmother, it was the way she loved us.

3. Change snack and drinks.

I’ll be sharing a blog on “fruit juice and sugar,” that I’ve written in weeks to come. Recently, a client was drinking a soft drink during a session. I noticed that it contained 40g of sugar. He told me that he drank 4 or 5 a day. Most fruit drinks are no better.

4. Eat protein lunches.

I would include fruit and vegetables.

5. Shift to whole grains.

She calls this “Browning your Family.”

6. Taking out the sugar.

I believe that the blind spot that DesMaisons has in her book is “added sugar.” New nutritional labeling make nutrition more transparent and allows us to determine how much sugar food producers have added to their products. Even if we restrict candy and sweets, kids are still getting too much sugar.

7. Manage holidays.

This is a tough one. I believe this process can be overwhelming to follow. I would simplify this process with two doable steps in the right direction:

  1. Quit buying foods that have “added sugar.” It takes work but it can be done. I do it. It’s the easy way to eliminate sugar.
  2. Treat sweets (sugar) as a luxury item. Have a sweet for special occasions and holidays. Don’t be afraid to splurge now and then. Have a sweet once or twice a a month, but not weekly.
  3. Ok, there’s three steps. Look at cutting down on refined carbohydrates.

I tried my best as a father. We did not have soft drinks or sugar snacks to around the house. We did buy foods with “added sugar” because the labels did not report the amount of added sugar.

If you have a kiddo with behavioral issues, consider going sugar-free. I know we all want the best for our children.

It’s time to step up and help them by eliminating the thing that provides almost no nutritional value and will make their lives difficult for years to come.

NUTRITIONAL AND MEDICAL DISCLAIMER FOR TRUE NORTH COUNSELING, LLC

In viewing this website (and blog), it is assumed that you understand and acknowledge that the services and information, provided by True North Counseling, LLC may involve recommendation to improve your general health, fitness and well-being, including nutrition/diet advice and suggestions for physical activity.  In accepting this information, understand that it is under your best discretion to be respectful to your body when engaging in physical activity and/or changing dietary habits. It is recommended to consult with your primary physician before starting any new/recent exercise or eating routine and to get annual check-ups to assess current health and fitness status. Do not overlook the importance of having a team-approach when health is involved. Regular visits with both your physician and registered dietitian will allow you to create the best possible, balanced approach in meeting health and performance/fitness goals.

insulin sensitivity

How to Increase Your Insulin Sensitivity

Until recently, I had not heard of Insulin Sensitivity. I had heard of Insulin Resistance. Insulin Resistance means your body can’t respond properly to the insulin it makes. Insulin can’t enter the cells and over time this increases blood sugar levels; eventually leading to type 2 Diabetes.

Insulin Sensitivity is the degree to which the body’s cells respond to insulin, allowing the cells to use blood glucose more effectively, reducing blood sugar and therefore, reducing the risk of type 2 diabetes.

We WANT to improve our insulin sensitivity!

How does one improve their insulin sensitivity? In his blog, “14 Natural Ways to Improve Your Insulin Sensitivity,” Ryan Raman, MS, RD (Healthline) provides some very simple but promising methods for decreasing our risk of type 2 diabetes. Here is his list (with my thoughts):

1. Get More Sleep.

I keep seeing this more and more. Poor sleep is connected to many ailments. Do some things to improve your sleep hygiene. I wrote a blog in January 2019 about sleep.

2. Exercise More.

You are preaching to the choir, Ryan. A friend of mine called me up and wants to join me on a hike tomorrow morning. He gets it. Exercise improves your cardio endurance, muscle strength, muscle endurance, body composition, flexibility, AND it improves your insulin sensitivity.

3. Reduce Stress.

I wrote a blog on stress in August 2018, “Chronic Stress is Bad.” I use Mindfulness Practices with most of my clients. Stress increases cortisol production which increases blood sugars. You get the picture.

4. Lose a Few Pounds.

I am a Certified Health Coach and through the process of getting certified learned a lot of things. I learned that body fat produces hormones that promote insulin resistance. Lose some weight and you can increase your insulin sensitivity.

5. Eat More Soluble Fiber.

Two words: Fruits and Vegetables.

6. Eat More Colorful Fruit and Vegetables.

A study in 2016 demonstrated that eating apples could increase insulin sensitivity.

7. Add Herbs and Spices to Your Cooking.

Raman mentions that ginger has a component that makes sugar receptors on muscle cells more available, increasing sugar uptake.

8. Add a Pinch of Cinnamon.

I like cinnamon and it helps by making muscle cells become more available and efficient at transporting sugar into cells.

9. Drink More Green Tea.

I hear a lot about Green Tea. What’s not to like? I’m always looking forward to a replacement for coffee.

10. Apple Cider Vinegar.

I read a lot about ACV. I keep a bottle of ACV in my kitchen. My cabinet is also full of probiotics and has its own Scoby. You know what I mean if you make your own Kombucha.

11. Cut Down on Refined Carbohydrates.

He’s not taking about sugar. He mentions it later. He’s talking about foods that are high on the Glycemic Index and Glycemic Load index. This would include refined flour, and most packaged foods. They trigger an insulin response and increase insulin resistance.

12. Avoid Trans Fats.

Raman points out that they provide no health benefit and increase the risk of many diseases.

13. Stop Eating Added Sugar.

I have written a recent blog about added sugar. It doesn’t take a lot to add up over the course of a few years. I jokingly talk about the “2-3 Pounder a Year Club.” That’s when you slowly, imperceptibly gain 2 or 3 pounds a year. In ten years, you’ve gained 20 or 30 pounds without noticing until it’s too late. That’s what added sugar is doing to us!

14. Try a Supplement.

 

Nutritional and Medical Disclaimer for True North Counseling, LLC

In viewing this website (and blog), it is assumed that you understand and acknowledge that the services and information, provided by True North Counseling, LLC may involve recommendation to improve your general health, fitness and well-being, including nutrition/diet advice and suggestions for physical activity.  In accepting this information, understand that it is under your best discretion to be respectful to your body when engaging in physical activity and/or changing dietary habits. It is recommended to consult with your primary physician before starting any new/recent exercise or eating routine and to get annual check-ups to assess current health and fitness status. Do not overlook the importance of having a team-approach when health is involved. Regular visits with both your physician and registered dietitian will allow you to create the best possible, balanced approach in meeting health and performance/fitness goals.