Tag Archive for: nutrition

added sugar

Added Sugar – It’s in Everything!

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If you want to read a life-changing book, read “Pure, White, and Deadly: How Sugar is Killing Us and What We Can Do to Stop It,” by John Yudkin. Actually, the book will change the way that you look at sugar. And what happened to Yudkin during the 1970s, will change the way that you look at the politics of food. Yudkin asserted that sugar was the culprit and cause of Coronary Heart Disease. However, others believed that saturated fats were the leading cause. Yudkin lost the debate, and as H. Lustig, M.D. wrote in the introduction of Yudkin’s new edition,

“The Pharisees of this nutritional holy war declared Keys (proponent of the saturated fats theory) the victor, Yudkin a heretic and a zealot, threw the now discredited Yudkin under the proverbial bus, and relegated his pivotal work to the dustbin of history, as this book went out of print and virtually disappeared from the scene. The propaganda of “low-fat” as the treatment for heart disease was perpetuated for the next thirty years.

I reread this book. I was moved again.

Thankfully, the scientific community has had an epiphany: Sugar is killing us.

Nutritionists and researchers have taken a closer look at sugar. Let’s look at their current findings:

  1. The higher the intake of added sugar, the higher the risk for heart disease. If you’re getting 20% of calories from added sugar, you have almost a 40% higher risk of dying from cardiovascular disease.
  2. The higher the intake of added sugar, increases the likelihood of developing a fatty liver. This of course contributes to diabetes.
  3. Consuming too much added sugar can raise blood pressure.
  4. Consuming too much added sugar increases chronic inflammation. Drinking one can of soft drink daily can increase inflammatory markers, insulin resistance, and LDL cholesterol.
  5. Eating too much sugar can cause weight gain, which increases your risk of Type 2 Diabetes.

We can stop there. I think you see the point. Consuming too much added sugar is not good. Read Yudkin’s book. Think about your consumption of sugar. If you include the sugar that is added to your food with your consumption of table sugar, you are most likely eating over 100 lbs. of sugar a year. That’s 20 times what our recent ancestors ate.

No wonder we’re such a mess.

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.

 

craving

Feed the Craving

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That just about sums up the way most of us live. I noticed the sign at the entrance near my office today. It reminded me that I was craving sugar, or really bread.

We are “Craving” or spoiling ourselves to death!

Today was the third day of my attempt to follow the Whole30 Diet. After 3 days, I have a headache.

I’ll finish the 30 days because I want to be healthy, and also because there is something about NOT feeding the crave. There is something about NOT giving into all of our appetites, all of our desires, or all of our passions.

I read a book many years ago when I was taking a religious elective in college. It was, “The Freedom of Simplicity: Finding Harmony in a Complex World,” by Richard Foster. It challenged me to take a look at my life and think about ways to simplify it. Foster encouraged his readers to consider ways to divest themselves of things, events, friends, and ideas that eventually rob them of serenity. We believe that attaining wealth, friends, status, or attending the next concert will bring us happiness. We feed the cravings, but the cravings never go away. They are never satisfied.

So, I’m “Starvin’ the Cravin’” for 30 days. I’m not going to eat any table sugar or anything that has added sugar. I’m not going to eat bread (ouch) and I’m not going to eat any grains, dairy, and cheese. For the next 30 days, I’m going to go without any alcohol (boring!). I’ll do this and maybe, just maybe I’ll drop a few pounds and I’ll lower my risk of heart disease. Hopefully, I’ll get through these next 27 days and I’ll grow stronger, not just physically, but mentally.

Think about a craving that you continue to feed, but one that you’d like to starve to death.

I wrote a Blog titled The Unpopular Notion of Self-Denial in December of 2018. Here is what I wrote:

The Stoics believed that accumulating fame and fortune rarely if ever contributed to the Good Life. They believed that happiness did not come from getting the things that we desire, but rather, from learning to desire the things that we already possess. We learn to desire the things that we possess by periodically denying ourselves of them.

“We accomplish this,” writes Irvine, “by allowing ourselves to become hungry or thirsty, even though water and food are at hand, and we might sleep on a hard bed even though a soft one is available.” When we do this, Irvin asserts that we receive three benefits: 1) It will harden us against any misfortune that might befall us, 2) We will grow confident that we can handle any discomfort that might befall us, and 3) It will help us appreciate what we already have. 

In other words, Self-Denial helps us grow!! It is when we periodically deny ourselves of the things that we desire and possess, that we learn the value of our things and the value of life.

So, I’m purposely going to deprive myself from the cravings that I have with hopes that It will change me. Give it a try!

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.

sugar

Sugar. Sugar. Sugar.

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If you’ve been reading my blogs, you know that I’m a Psychotherapist, and a Personal Trainer with a background in fitness and general nutrition. I am not a Registered Nutritionist (see Disclaimer below). I’ve done a lot of reading over the past 2 or 3 years and recently I have been reading about sugar.

Sugar is killing us. There I said it. I’ve written several Blogs that will be posted during the weeks leading up to Halloween and the Holidays.

Two-Thirds of Americans are overweight or obese and sugar is the primary cause. It’s addictive. Try going off sugar for 30 days. That’s what I did, and I’ll share my journey and the health benefits of getting rid of “Added Sugar.”

Here are some of the titles of the blogs this month:

Sugar – Public Enemy #1

Feed the Craving

Sugar and Acne

The Frontier Diet

Sugar and Inflammation

The Glycemic Index

No Sugar Added

How to Increase Your Insulin Sensitivity

Sugar and Your Children

Sugar and Depression

A Brief History of Sugar

Sugar and Advertising

Sugar and Slavery

Halloween -The Sugar Holiday

I also want to share some of the books I’ve been reading. These include three by Gary Taubes: Why We Get Fat, A Case Against Sugar, and Good Calories, Bad Calories.

I’ll share a book for parents about the effects of sugar on their children by Kathleen DesMaisons entitled, “Little Sugar Addicts: End the Mood Swings, Meltdowns, Tantrums, and Low Self-Esteem.

I will share a diet plan that changed the way I live and hopefully will help me live many years without hypertension, high cholesterol and without inflammation. It’s called the Whole 30 Diet. You eliminate all added sugar in your diet. I lost 20 lbs. in 5 weeks.

So, enjoy the journey. Think about the sugar you’re eating.

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.

Friday Waypoints- 6/14/19

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What I’m Reading

“Changing Body Composition through Diet and Exercise” by Michael Ormsbee, Ph.D.

I’m actually listening to this book on Audible. I’m on the road a lot and I spend most of this time listening to books. Ormsbee writes, “Improving body composition by losing body fat and optimizing lean is not about vanity –it’s about health.”

This book is not about losing weight. It’s about decreasing the amount of body fat in your body and it’s about insuring that you do not lose muscle mass. I like this approach because I do not want to lose weight. My BMI puts me in the overweight category, but that’s because I work out and exercise regularly. I realized years ago that you begin losing muscle mass as you age and I have worked very hard to maintain and grow muscle. I “preach” to clients, “You need to work at becoming stronger as you age.” Maintaining your lean muscle mass is one way of do this. Ormsbee does a very good job explaining the basics of nutrition and puts the focus on the right things.

What Are You Listening To?

Apple Music is introducing me to new music and helping me stay in touch with my favorites. Just hit the “For You” tab on the app and you get the option of “New Music Mix,” “Favorites Mix,” and “Chill Mix.”

Don’t underestimate the power of music in your life. Recently, I’ve been utilizing the Mindfulness Meditation that encourages you to “Step in the Feeling.” This could include “stepping into the sadness.” Most of us DO NOT like listening to “sad” music, but there can be something therapeutic about purposely sitting during a mindfulness session and “stepping into sadness” while listening to sad music.

Of course, listening to “happy and upbeat” music is important too! I’m listening to some past favorites right now and this music is conjuring up many memories associated with that music. Let music by thy medicine.

Families Want to Get Along

One of the reasons I love what I do is the desire that most families have to get along. They want to end the conflict. They come to me hoping that I can help and many times I can.

Raising teenagers is not easy! Teenagers are under a lot of pressure! Neither Parents not teens want to fight and when I see them years later, they scratch their heads and wonder why there was so much conflict.

This week, I witnessed a wonderful family following the “therapeutic map” that I laid out before them. I saw them all working together. And they left with smiles on their face because they saw something work. It keeps my compass pointed toward “True North.”

Friday Waypoints- 1/18/19

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Family Connections

Sometimes you have to stop the work you’re doing, put down the book you’re reading, turn off the TV and connect with your family. I’m leaving for a visit with my two granddaughters tomorrow. They live out of state and I make it a point to visit with them 4 or 5 times a year. Grandpa brings them things. So, this week I went to the Carmichael’s Children’s Book store on Bardstown Road in the Highlands for some “Grandpa-what-did-you-bring-us?” presents. If you haven’t been there, I encourage you to visit.

I also collected some geodes from the Kentucky landscape to crack open with my little Sweeties. I can’t wait to watch them as they discover what’s in them.

And for my oldest granddaughter, I’m taking her a copy of Peterson’s Field Guide to Western Birds and I’m giving her an old pair of my binoculars, and then I’m taking her birding. This is how I connect with them. Later this summer, we’re going on Sophie’s “maiden” backpacking trip in the Colorado Rockies. I can’t wait! This week they were in my thoughts and deeds.

What am I Reading

I’m slowly digesting a recent study by the American Psychological Association entitled, “APA Guidelines for the Psychological Practice with Men and Boys.” My practice is primarily with adolescent boys and most of them are struggling. “Throughout their lifespan, males experience many developmental changes and challenges pertaining to intimacy, sex and emotions, beginning with the universal task of forming intimate attachment with others.” The problem, as the study continues, is that “some boys are socialized from an early age to avoid intimacy and deep connections with others.” I think that our job as parents and clinicians is to help boys and men make connections with peers and adults. I’ll share more in weeks to come.

What I’m Eating

I’m always looking for a healthy snack or for something to throw into my daypack when I’m doing my Saturday hikes into the Jefferson Forest. I picked up some LIVfit Superfood Blend and on the back was a recipe for Superfood Power Up Bars. They are relatively simple to make and full of good stuff. I’ve included the directions and the nutritional facts for the LIVfit Superfood. I’m going to say that the taste is easily a 9 out of 10, and maybe higher. I used raw honey instead of agave. Give them a try.

   

Friday Waypoints- 1/4/19

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Four Words- Describe your Resolution in 4 Words.

I started the 30-Day Well Challenge in the New York Times this week. What initially caught my eye were the four words that they used to describe the challenge:

Move. Nourish. Refresh. Connect.

That just about sums up life, at least the important things. They represent four potential goals: 1) I’m going to move more this year. 2) I’m going to eat food that nourishes my body. 3) I’m going to refresh through rest and recreation. 4) I’m going to value the people in my life by staying connected with them.

What four words would you use to describe what you want to emphasize in your new year? What are the things that inspire you? Who are the people that challenge you? Where are the places that you have always wanted to go? What are the events that motivate you to grow?

If I think about it, these might be some words I would use:

Fourteeners. Walking. Read. Family.

Each of these words has a personal significance for me. I’m planning on hiking 4 or 5 Fourteeners (14,000 foot peaks) in Colorado this summer. I have to start getting ready. I have challenged myself to walk 10,000 steps a day this next year. I’m going to read more this year. And I’m going to spend time relaxing with my loved ones.

Maybe you have a special event this year. Maybe you want to run a ½ marathon this year. Maybe you want to reconnect with a family member that you have lost the connection with.

30-Day Well Challenge

I invite you to take up the 30-Day Well Challenge. It’s free and honestly, it seems really fun.

The first challenge is to write a letter to yourself. This letter serves as a coach for the following 30 days.

Each day there is a challenge that “helps you build healthy habits for your body, mind and spirit, one daily challenge at a time.”

Sometimes we need something simple, fun and new to help us get a good start to the new year.

Simply google: New York Times 30-day Well Challenge to get started.

Book I’m Reading- The Daily Stoic by Ryan Holiday

This is a daily meditation book and could be used to supplement any other daily meditation book you read or could be used by itself.

This morning’s reading is entitled “The Big Three” and it promotes three disciplines as the bedrock of Stoicism and really, wise living:

Control your perceptions.

Direct your actions properly.

Willing accept what’s outside your control.

I find these three concepts very helpful. I look forward to the the next 361 readings.

Family Hiking Tips

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Why You Should Still Hike in the Fall & Winter

Don’t shy away from hiking with your family during the Fall and Winter months as the positives clearly outweigh the negatives:

  1. NO BUGS!
  2. NO SPIDER WEBS! Those of you that have hiked in the summer months, know the experience of having those yucky spider webs get all over your face…I hate them!!! I’m always glad to let the other hikers hit the trail first and get the spider webs all over their face…but when hiking in the winter, there are no spider webs.
  3. You don’t overheat. A cool morning or afternoon makes hiking in the Fall and Winter more pleasant.
  4. You can see more. The forests change when the leaves fall. I love the view from the ridges of the Jefferson Memorial Forest in the winter.

The Do’s & Don’ts for Family Hiking

Make initial hikes short.  

I recommend 2 miles or less and very little elevation change (see the recommended hike at the end).

Prepare a snack and hot drink.

You want the hike to be fun and rewarding for the kids (and yourself). These can be healthy snacks or not. Chalk it up as a picnic! Plan ahead and purchase a day pack and thermos.

Be positive throughout the hike.

This may be difficult because our children today are very stimulated by electronics. The forest CAN compete but you have to help them shift gears. They will come to love the forest, its sounds, colors, and smells. Help them notice the forest.

Don’t be afraid to be quiet and let the forest teach your children.

Dress Warm.

No one likes to be cold. Pick a sunny Saturday or Sunday with the temperature in the upper 40s or 50s. Any type of sport sneaker will work, and dress with layers so you can shed them if you get warm.

Try This Louisville Hiking Trail First!

The Horine Cemetery Trail, Jefferson Memorial Forest

This is a 2-mile out and back trail, meaning that it is 1 mile out and 1 mile back. There is almost no elevation change, which means a perfect trail for young children.

Directions to the Trailhead Parking lot:

-Take the Gene Snyder Freeway to the New Cut Exit

-Turn Left onto New Cut Road heading toward Fairdale

-Follow New Cut Road for approximately 1.2 miles

-Enter the Roundabout and take the first right onto Mitchell Hill Road

-Follow Mitchell Hill Road for approximately 1 mile

-Turn Left onto Holsclaw Hill Road

-Follow this road up the hill for approximately 1.5 miles

-At the top of the hill take a sharp Right into the Horine Reserve section of the Jefferson Forest

-Follow the road to the parking lot

-Exit your car and walk through the campground gate

-Walk the campground road for approximately .2 miles

You will see the Horine Cemetery sign on the left and a gate just before the porta potty.

This is a beautiful 2-mile hike!

When you get there, let the kids look around while you prepare the snacks and hot chocolate!!

Before going on the hike, you might do a Wikipedia search for the Horine Family and Cemetery. Share the Horine story!

Everything that you see around you once belonged to them.

And now it’s yours.