How Sweet It Isn’t: What happened to me when I gave up sugar – Part 3

…continued from September 1/2014

infographic-sugarsI notice that my appetite has diminished. I grew up a farm girl and I’ve always had the appetite of a hired hand, proudly able to keep up with my brother or my dad when it comes to putting away a piled up plate of food. I am also less prone to snacking in the evenings.

And the scale continues to show it. Five months into the “experiment” I am down 30 pounds.

I notice my knees no longer crackle when I climb stairs, something that I had heard off and on since my 20’s. It makes sense. Sugar causes inflammation, which leads to lots of debilitating diseases like arthritis, perhaps even crackling knees!

I also notice that I have no pain. I spend one weekend moving ten pickup truck loads of furniture with my daughter. The old me would have been unable to get out of bed the next day with stiffness and soreness from using muscles that are usually inert. But I have no pain.

I have not had a headache, backache or any other body-part-ache since stopping sugar. I no longer keep over the counter pain medication in my home. It is not relevant.

Before stopping sugar I had done a hormone profile in an effort to address post-menopausal symptoms like hot flashes and night sweats. Four of the five hormones they measure were so low they didn’t register. I didn’t know it because I forgot to get my results until June. When I went for the results I suggested that I should redo the profile given that I was feeling so different. We did another profile.

The results were astonishing. All my hormones were in the middle of the normal range. My health care professional was astounded that removing sugar could make such a profound difference.

I am very happy about my own results but also sad to know that so many women are on risky Hormone Replacement Therapy when one simple change in their diets could bring them relief. And so many other benefits.

Altogether I lost 35 pounds, stabilizing in the last six months at the ideal weight for my height, a goal I have only achieved a couple times in my life and with great effort. This has been virtually effortless. My goal was not weight loss but I am happy to experience that benefit.

I am amazed by my energy. My husband says, “How old would you be if you didn’t know how old you are?” Right now, I have to say 30! That is almost half my age. I know I can outrun and outwork most 30-year-olds. I keep up with my granddaughters (grandtoys) biking and hiking.

People often comment that I don’t look like a grandmother. I’ve started to reply, “I eat right” and I am amazed by how people are taken aback at this simple mantra.

Many people say, “Oh, I could never give up sugar!” I used to think that too.

I didn’t do it overnight. For years I was oblivious to the need for eliminating sugar, believing cutting back was good enough. It was a good start and looking back, it prepared me for quitting. It simply wasn’t enough.

I learned that it doesn’t take much of this poison to cause crazy things to happen to your body. I never would have experienced all those benefits if I had not given up sugar entirely.

You might have great success simply by cutting down on sugar. I have to give it up because I can’t eat just one cookie; I need the whole bag. I can’t eat a two-inch piece of cake; it ends up being six inches! Remember my doughnut story? I am a sugar addict. One doesn’t need to drink alcohol to be an alcoholic. (Incidentally, I suspect alcoholism is a sugar addiction).

Currently, sugar has little appeal. In fact, I think it stinks. I never thought sugar smelled but since I’m off it I can smell a chemical/plastic odor when I’m in the presence of doughnuts, candy or cake.

I now find sweet fruits like pineapple, grapes and ripe bananas too sweet to eat. In the last few months, I’ve eaten less fruit. Mostly, it’s a snack or a treat once or twice a day. I usually gorge on in-season fruits like cherries. We’ll see if I have the same appetite for them this year.

Many people ask me about sugar substitutes. I avoid them (the sugar substitutes, not the people asking me!) as they all fall under the processed food category. There is evidence that the body doesn’t quite know what to do with fake sugars (and other fake foods). They are suspected of contributing to, not preventing, as they claim, obesity. Even more alarming, sugar substitutes are implicit in the diabetes epidemic.

“What about in your tea and coffee?” I am frequently asked. I never was a coffee fan and I drink herbal teas that have an implied sweetness like mint or some of the fruit blends, without honey or sugar. I most often drink hot water with lemon. Lemon helps the liver (which is affected by sugar and other chemicals in our food and water.) If you sweeten your beverages, gradually cut back then switch to a small amount of stevia, maple syrup or honey. Eventually you will do without.

“I’m okay. I drink Diet Coke,“ some folks assure me if the topic of sugar arises. I don’t always get into it but they think it’s a good thing to have sugar-free drinks. I do not. Aspartame is a known neurotoxin. Evidence points to its contribution to Gulf War Syndrome, Multiple Sclerosis, even some cases of Parkinson’s Disease.

Trading one toxin for another possibly more dangerous toxin does not make sense. Yet my friends send me recipes calling for Sucralose or Cool Whip (fake fat with fake sugar) and they drink Diet Coke! (If it’s not diet, it might be sweetened with high fructose corn syrup another unfood that the body doesn’t know how to process. All sodas contain phosphoric acid, which essentially leeches calcium from your bones).

One of the most dangerous things about sugar is that it is everywhere, in almost every processed food. When we embraced low-fat diets, manufacturers substituted sugar for the fat. To avoid sugar successfully, one must avoid processed foods. They may not seem to have much sugar but manufacturers trick us by using several different sugars. That way, they appear lower down on the ingredients list, leading the consumer to believe that sugar is not the main ingredient, when in fact, it is.

How much sugar is too much? Recently the World Health Organization slashed their recommended limit of sugar calories to 5% from 10% of the diet. The new levels equate to three teaspoons for women and five for men per day. For perspective, a bowl of cereal or a half-cup serving of yogurt typically contain six teaspoons of sugar. A can of Coke has ten teaspoons of sugar, two days’ allotment for men, three days’ for women!

The average North American consumes 22 teaspoons of sugar each day; the average child, 32 teaspoons each day! Then we wonder about the scary cancer statistics threatening that one in two of us will develop cancer in our lives.

Why don’t these stats come partnered with the message that sugar feeds cancer and that when sugar is removed from the diet, tumors shrink? Why? Because food manufacturers and lobbyists don’t want consumers to know that their products are killing them.

We never hear that cutting sugar decreases our risk of heart disease because inflammation, (not cholesterol) is the cause of heart disease. Sugar causes inflammation. And statin drugs (anti-cholesterol) are some of the most profitable pharmaceuticals invented, so nobody wants to step forward to say “stop eating sugar and you won’t need this medication”.

Astoundingly, the sickness care business is oblivious to sugar’s role in the mushrooming diabetes rates, affecting younger and younger children. Type II diabetes was once called “adult-onset diabetes” but so many kids have it, that name no longer accurately describes the condition. Sadly, much money is made on diabetes treatments and monitoring, and the health companies aren’t about to start telling us the truth about why we have diabetes.

I believe most cases of diabetes could be prevented if we eliminated processed food and sugar from the diet. A few years ago an experiment was conducted at the London Zoo. A number of volunteers were confined to the zoo and fed what a gorilla would eat: up to ten kilograms of raw fruits, vegetables, seeds and nuts each day. After one month the results were incredible. All participants lost weight. Many had to get off their medications for diabetes and heart disease. They enjoyed many other surprising health benefits.

Some online searching will reveal many success stories of people going back to eating the way nature intended: whole real food. People have cured themselves of cancer, diabetes and heart disease, the big killers, and a host of other ailments by adjusting their diet. We don’t hear about these miracles because there is no money to be made treating disease with food.

Not every eating plan works for every person. You can’t go wrong with eating simple foods, mostly raw, mostly plants and not too much of anything.

I strongly recommend you weed out the processed sugar (and even the fruit sugar if you’re overdoing it). I suspect you will be surprised and delighted with the changes you’ll see in your body and how you feel in general.

I am personally astounded by the magnitude of the changes in my body and overall feeling of good health and energy simply because I consciously eliminated processed sugar from my diet.

Good health is a journey. We are all on different places on the path. I feel like I am many steps closer to my goal of optimum health because I gave up sugar. Knowing what I know now, I am convinced I will never go back to consuming copious amounts of sugar like I once did.

I have discovered that sugar isn’t so sweet after all.

How Sweet It Isn’t: What happened to me when I gave up sugar – Part 2

….continued from August 25/2014

donutsWhen my girls were about four and six, I went alone one day to do my weekly grocery shop. The last thing I added to my basket was six Bismarcks.

A Bismarck is a jelly doughnut. The Co-op bakery made the best Bismarcks. The dough is light and fluffy. They are fried a deep golden-brown. They are injected with real raspberry jam and finished with a light coat of fine, not powdered sugar.

These are still warm and their aroma teases my nose as I start my car. I decide to have one before I leave the parking lot.

One must bite into a Bismarck strategically or risk wearing the filling. If you bite it at the “injection site”, you are rewarded with a burst of flavour in your first bite and you reduce the risk of it volcano-ing down your shirt.

I quickly inhale the first Bismarck.

I reason I can have another since there is no sense taking five doughnuts home for a family of four.

Number Two disappears equally fast, practically melting in my mouth.

I pull away from the parking lot but I still want more. So I reason that I can eat “my donut”. After all, of the four left, one is mine!

It too is gone in a few bites, as though made of air.

Then I think, “I can’t take home three donuts for a family of four!”

So I gobble down the last three!

I’m not quite sure what I did with the bag before I got home. Maybe I ate it too!

I don’t even remember eating those last three Bismarcks. I was likely suffering from a sugar-rush, near a diabetic coma. I do remember the overwhelming feelings of guilt, shame and failure.

What kind of mother gobbles up her own children’s treats?

Why can’t I control myself?

What am I doing to my health?

No wonder I can’t control my weight!

Typical negative talk that I now know feeds those cravings for empty calories.

Over the years I have consumed theater-size bags of Twizzlers, Nibs or other chewy candy, easily in one sitting, sometimes, before the movie started. I have inhaled a whole layer of Turtles chocolates in one ten-minute session and likely dipped into the bottom layer! I have torn through a $50 box of premium chocolates in a couple days, only because polishing it off in one sitting would be embarrassing!

I have known for at least three decades that sugar is evil, yet extricating myself from its grasp was something I didn’t consider and if I did I was certain I would never succeed. How could I possibly give up sugar? Sugar is love!

My path towards health has progressed since my peaches epiphany 35 years ago. In 2005 I discover I have gluten intolerance. Eliminating wheat results in significant weight-loss and the clearing up of the acne that plagued me from my teens to my mid-forties. I used to joke that it was insulting to have zits sprouting out of my wrinkles.

I actively seek ways to increase my health. I study health issues and learn about food. Each year I choose to do something specific to improve my health. I give up the small bit of alcohol I consumed. I feel better. One year I resolve to eat more vegetables by ensuring they occupy at least half of the real estate of my plate. I feel better. The next year it is to eat more raw foods. I notice that my wrinkles appeared to fade, (or maybe that’s just the wishful thinking of a middle-aged woman.) But I feel better!

One year I decide to eliminate dairy. I hadn’t been a huge dairy consumer as milk always tasted sour and it upset my stomach. But I did love butter, cheese, cream, and ice-cream. When I stop eating dairy I realize an unexpected benefit: I stop snoring completely. My husband had been complaining about it so it is a very happy benefit for both.

Last January, as I polish off the last of the Christmas chocolate, I decide to see what will happen if I eliminate sugar.

A fellow Toastmaster who spoke about sugar a month previous influences this change. He reveals that in 1800, the average person consumed about four pounds of sugar each year; that in 1900 it was about 45 pounds and by 2010 it was over 160 pounds per year!

Over the years I learned that sugar feeds cancer, it causes inflammation and it robs the body of nutrients. I believe that the skyrocketing rates of cancer, diabetes, and heart disease are diet related, specifically our society’s high consumption of sugar.

Yet I continued to eat it, like smokers who know lung cancer is in their future but puff away.

I eat my last sugar January 5, 2013. I do little except to be ultra aware of what I ingest. I resolve to consume no processed sugar (including any hidden in processed foods) and no dried fruit (which is high in sugar). I allow myself very small amounts of maple syrup and honey but I avoid these entirely for the first couple months.

The first thing that happens to me is a headache, not a throbber, but a dull ache, like when I don’t get enough sleep. That lasts about three days. I find it bearable if I drink lots of water.

Within 14 days I lose 14 pounds. That is amazing! But not surprising. Sugar causes inflammation, which causes water retention. I suspect the first 14 pounds were simply water, flushing away the toxins my body had sequestered.

Within three weeks I notice something else: I had had a root canal five years before that always bothered me. No dentist could figure out the problem. I had resolved to live with it, chew on the other side of my mouth. After three weeks of no sugar, my root canal tooth no longer bothers me and I can chew on that side. Over a year later, I am still chewing without pain.

After two months, I am down 22 pounds. My clothes are hanging off me. I have to buy a new wardrobe. That was fun! It sure felt good to explain to the sales clerks that my shopping spree was because I had gone from size 12 to size 6! All because I stopped eating sugar.

I think it was at about two months that I stop using toothpaste. I can’t stand the taste of the sugar in it. (Yes, toothpaste has sugar in it!) I begin using baking soda and essential oils (peppermint, spearmint, or wintergreen) and my teeth are whiter than they’ve been for years. I’m not sure if that’s because of my no sugar diet or no toothpaste but I’m happy not to have spent hundreds on teeth whitening.

I also save money on teeth cleaning. A recent visit to the dentist reveals no cavities and no tartar or plaque so no need for cleaning.

….continued next week

How Sweet It Isn’t: What happened to me when I gave up sugar – Part 1

“For my daughter’s recent cookbook, I wrote my sugar story.

 I promised not to share it with my readers until her book was released.
Buy it here
rachelscookbook
Now here is my story. (It’s long so we’ve broken it into 3 segments.)
I would love to hear about your struggles/victories over sugar!”

 

 

My Year Without Sugar and How my Body Reacted

Truly, it’s not surprising that I have a sugar addiction.

It is surprising to me that I refer to it now as an addiction. Like any addict I lived in denial for years.

From a very young age, my loving paternal grandmother showered me with sugar. She entered puberty at the onset of the Great Depression, with its scarcity of sugar. The greatest gift she could give was food, especially sugar.

The only sweetener she had regular access to growing up was honey and that was reserved for medicinal purposes. My great-grandmother was a closet alcoholic so any sugar that came into the house was diverted to a crock in her bedroom for fermenting fruit.

Then came World War II and the rationing of sugar. By then Grandma was married, poor, and homesteading. Grandpa demonstrated his love by keeping bees, which ensured an extra large sugar ration (for the bees) and abundant honey (for Grandma).

By the time I was born, my immediate ancestors were as well off as they had ever been. And that meant abundant food. Not fancy food. Mostly homegrown food. But the one thing that was prevalent was sugar.

Do you know how easy it is to shower (grand)children with sugar love?

Grandma always served three desserts. Desserts were planned and prepared long before the main meal. She might serve chocolate cake, vanilla ice cream and raspberry Jello. Or she would offer a choice of two kinds of pie, always apple, and sometimes raisin, cherry, or saskatoon (or a slice of each) with ice cream. She may also have had homemade cookies in case you didn’t get enough sugar. And there was nothing like a cup of hot chocolate to soothe the soul!

Sunday after church we would stop at the North Hill Store where we each got to spend one of our two dimes; the first dime had already fallen dutifully into the collection plate. We often chose a bag of penny candy painstakingly selected and ceremoniously placed into the tiny paper bag by Mr. LaBarre. He had a soft spot for us as we were purportedly well-behaved for children, and he would sneak in an extra piece or two of our favourites. Sometimes we would spend our money on a cream soda, orange or grape crush and a bag of chips or a chocolate bar.

Looking back it’s not at all surprising that I associate sugar with pleasure. Grandma was devoted to me and she showered me with love and sugar. Love and sugar go together. Pleasure!

Much of my energy as a child went into securing sugar. Within moments I spent all found-money at the corner store. I invariably inhaled my portions; my brother would slowly savour his sweets or even hoard them for later, which meant that I had to concentrate on how I might manipulate the treasure from his greedy grip. Occasionally that would result in his sharing or even surrendering entirely. (Not likely).

I was a sugar pig.

Processed food became mainstream when I was a child. Like other 60’s mothers, my mother bought into their promise of convenience, although her limited budget prohibited her from completely stocking our shelves with junk. Kool-aid, Tang, and cereal (with toys inside the boxes) were all part of our diet, at least sporadically.

Luckily we were poor and we grew our own vegetables, raised our own eggs, picked and put-up wild berries, and supplemented our homegrown chicken diet with meat from the odd deer that Dad would bag in the fall.

I developed a taste for fresh vegetables from the garden. A favorite activity was playing hide and seek in a pea patch on a hot afternoon. I would munch on peas while I hid or even as seeker, (one can become quite famished playing hide and seek!)

I liked the raspberry patch even more. As sweet as fresh peas can be, there’s nothing like ripe raspberries picked while the dew still clings like blobs of transparent mercury on the knobby surface of the berry. They’re especially good when they’ve been sun-warmed for a couple hours. Heaven is gumming a handful of raspberries (not chewing to avoid lodging their tiny seeds into your teeth) and letting the sweet syrup trickle down your throat.

My infatuation for sugar led to my childhood dream for the future: that I would live in Calgary (check), that I would have my own car (check) and the back seat would be filled with cinnamon buns and chocolate bars! I’ve likely eaten enough chocolate bars to fill many backseats!

By the time I turn 21, I am married, pregnant with my second daughter. I’m in Safeway with my toddler in the cart. In the produce department I admire the fresh peaches. But alas! They are expensive. I begin to push away.

I look into my cart.

I see doughnuts. I see cookies.

Like a bolt of lightning I am struck by the notion that if I put back the junk, I can afford the peaches.

That epiphany changes the course of my shopping forever. I begin allocating more of my grocery budget to fresh whole food. I bake our treats, usually substituting some whole grain flour for the white flour and cutting the sugar at least in half. Nobody ever notices. If they do they don’t say anything or stop eating what I make.

I actively guard my children from too much sugar. It‘s not always easy in the face of my Grandma (whose sugar showering continues with my children) and my in-laws, who are of the same generation as my grandma. I am often accused of being a mean mom when I forbid sugar or even when I simply limit it.

“Awww!” The guilty (great-)grandparent whines when I declare “no sugar to be sent home!”

“I just made these lovely squares.” (to child) “You like the mocha balls, don’t you?”

I remember once getting into the car after visiting Grandma and my girls are giggling in the back seat. What’s so funny? Despite my orders that the girls are not to have candy, Grandma has sneaked them each a chocolate bar as we slipped out the door.

I grouse but inside I smile because I know exactly how those girls feel. I know the feeling of being in cahoots with Grandma. I know that a loving heart committed the crime. I know the rush of pleasure: love in a sweet package!

Even if sugar is poison, is it really a sin when it comes from such great love?

At their dad’s parents’ house, cookies, cakes, and squares are served up to five times per day. (Mid-morning coffee, dessert at noon, mid-afternoon snack, dessert at supper, and bedtime snack!) Only breakfast doesn’t include them but sugar is well-represented with toast and jam, pancakes and syrup, and/or porridge with brown sugar.

I remember stuffing myself so full at their Sunday dinners my stomach would protest painfully. My sister-in-law would hold her abdomen and cry in agony, “I am so full!” Our gluttony often struck me as hypocritical in this evangelical Christian home. But I didn’t stop.

My girls’ grandpa thought bonding time with his granddaughters was a trip to the Co-op coffee shop for a long john (a huge block of a donut covered in chocolate or maple icing). They did too.

I saw them developing the same addiction to sugar that afflicted me. One long john contained more than their full day’s allowance of sugar, fat and calories and contributed almost no nutrition.

But I couldn’t really blame them for their attraction to doughnuts…

…..continued next week

Book Review: Wheat Belly

wheatbelly“Did you know that eating two slices of whole wheat bread can increase the blood sugar more than 2 tablespoons of pure sugar can?”

Wheat Belly is a provocative book by William Davis, MD, a preventive cardiologist. He describes the extraordinary results his patients have achieved by giving up wheat and explains complicated science in simple terms, with a generous dollop of humour, making this book an easy read.

Davis begins by exploding the term “beer belly” attributing our record girths to wheat, rather than beer. He explains the long history of wheat, especially the last thirty years when wheat, without any tests of its effects on humans, was hybridized so it barely resembles wheat our ancestors ate.

Davis makes some amazing claims, based on years of research on his patients. He says, “ Wheat, because of its unique blood glucose-increasing effect, makes you age faster…..wheat accelerates the age at which you develop signs of skin aging, kidney dysfunction, dementia, atherosclerosis and arthritis.” He proposes, therefore, that going wheat-free is anti-aging.

He claims whole grains, including and especially wheat, mess with the brain, causing dementia and physical brain damage in many people. He explains how wheat wrecks havoc with our immune systems.

Dr. Davis writes about the pervasiveness of grains in our diets. He points out that several aisles in the supermarket are devoted to grain products. He reveals the power of the companies that manufacture and promote grain products and their profit potential.

My favourite quote: “One thing is clear: There is no nutritional deficiency that develops when you stop consuming wheat and other processed foods.”

The food industry and its cohorts (USDA, American Heart Association, American Diabetes Association, etc.) suggest that grains are somehow necessary for health. Not true. For example, we don’t need grain to access B vitamins (added to baked products) because they are ample in meats, vegetables and nuts.

Davis claims that eliminating wheat makes it easier for people to fast, the ability of which is natural. When people eat wheat they need to eat every few hours due to their ride on the glucose rollercoaster and other factors. Eliminating wheat may be inconvenient but it is not unhealthy.

I have been virtually wheat-free since 2005 and my own experience is remarkable. I lost 30 pounds in two months. Acne breakouts that had plagued me for 30 years magically disappeared, never to return.

I continued to eat substitute grains like rye for a while. I soon noticed I felt better avoiding grains altogether. I do still eat some brown rice, about twice a month.  When I want to “cheat” I will have a slice or two of ciabatta bread; I am immediately bloated, gaining five to eight pounds after eating just two slices. This typical outcome makes it easy for me to avoid bread.

Avoiding wheat means foregoing most processed foods, which allows me to avoid other food culprits like hydrogenated oils, salt, sugar and artificial sweeteners, and chemical preservatives.

If you suffer from inexplicable medical conditions or the inability to control your weight, I encourage you to try eliminating wheat from your diet for a month. You may notice no difference, but I believe Dr. Davis’s book provides plenty of evidence that you will most likely feel better.

Head-Lies: Headlines that Mislead

headliesLast week a friend sent me some links to a story trumpeting that vegetarians are not healthier than carnivores. She felt this story justified her meat consumption. I disagree.

I am not against eating meat. But I am against misleading information.

This story is a classic example of a Head-lie, a misleading headline: one that rings true but upon further investigation, it’s fishy.

First there are many significant studies that show otherwise, that vegetarians have lower rates of modern diseases like cancer and heart disease. In light of dozens of studies showing that reducing meat consumption brings health benefits, I would not change my life because of this one study.

In fact it wasn’t a study but a survey. Big difference. A study has a chance of following good scientific protocol, not that it automatically does; but a survey has little chance of being accurate.

Then there is the ambiguous definition of vegetarian. I once worked with a man whose wife was a “vegetarian”. When I met her I was surprised to see she was overweight and looked unhealthy in general, unlike the vegetarians I know.

I asked him about her diet. It turns out she was a vegetarian who hated vegetables. She lived on vegetarian pizza (hold the veggies!), cereal, Kraft dinner, frozen dinners, chips, crackers, soft drinks, milkshakes, ice cream and French fries.

No meat. But no nutrition. Grain-heavy, like feedlot cattle. Not “vegeta”rian, but simply a person who doesn’t eat meat! If the vegetarians surveyed ate like she did I don’t doubt the “study” is accurate.

I know vegans who shun animal products but they eat “fake“ meats like hot dogs and luncheon “meats” and fake cheese made with vegetable oils. They are full of chemical fillers, artificial flavours and colours. I call this stuff “unfood”.

I do eat meat. I know my meat. I know my farmer. My small servings of grass-fed beef and lamb are far healthier than a vegan hotdog or most veggie burgers in restaurants or in the freezer aisle.

I’m not a great fan of labels like vegan, vegetarian, or carnivore. If I have to choose a label for myself it is “flexitarian”. I eat a variety of foods, as I believe our bodies were designed to secure nutrients from many available sources.

Apparently there are 80,000 edible real foods (I don’t think of processed foods as real or edible in the sense of nutrition). About 3000 of those foods are commonly eaten.

Sadly the average North American’s diet is derived 90% from only twelve foods, including wheat, corn, soy, and milk, incidentally some of the most modified and processed of foods.

Consequently we are deficient in micronutrients: vitamins, minerals, phyto-nutrients. The ensuing malnourishment leads to all kinds of mysterious conditions and diseases.

Because mainstream medicine refuses to see the food-health connection they blindly treat symptoms with drugs. Many people still are in god-like awe of their doctors, despite their ignorance of food and any “medicine” other than what they prescribe.

Media collaborates by running head-lies like this one. People don’t know what to believe and eventually give up trying to understand. My advice is:

1. Broaden your sources of information. We live in the Internet age. Snoop around. Go beyond the first Google page! Sign up for a variety of health newsletters. Find opposing views and information and weigh it yourself.

2. Don’t ever change your life or your diet based on one news story. Investigate.

3. Read widely about both (or many) sides of issues. Coconut oil was once vilified as a heart-disease-causing-saturated-fat. When evidence began to emerge that coconut is actually more beneficial than so-called-healthy-processed-vegetable-oils, I was skeptical. I began to research it for myself and found much evidence supporting the use of coconut oil.

4. Remember that there is no single right way to do anything. What works for me may not work for you. In fact pharmaceutical medicines are allowed on the market if as few as one third of patients realize desired results, often regardless of side effects. (The other two-thirds may have no benefit, but still suffer from side effects.)

5. Try things. Nothing crazy. But if you’ve been plagued with something and tried everything the doctor suggests, what have you got to lose by removing gluten or dairy or sugar from your diet for a month?

I tried coconut oil. Now I use it in my cooking and baking, on my skin and to oil pull (swishing oil in mouth to improve mouth/teeth health). I stopped using all processed oils like corn, sunflower and canola, regardless of their health claims, which I’ve learned are simply marketing tactics.

Articles like the one heralding unhealthy vegetarians are often designed to get out a message, an agenda, propaganda for a product or industry. In fact, they mention that the study authors are suspected of working for the meat industry.

Be cautious. Don’t believe the head-lies!

Besides eating does not have to be so complicated. Food writer, Michael Pollan says: “Eat food. Not too much. Mostly plants.”

I like that.

My policy is:

Eat the Food, the Whole Food and Nothing but the Food.

Links:

http://www.independent.co.uk/news/science/vegetarians-are-less-healthy-and-have-a-lower-quality-of-life-than-meateaters-scientists-say-9236340.html

http://en.wikipedia.org/wiki/Michael_Pollan

Pantry Basics: Real Ingredients for cooking success

pantryIf diets don’t work, what ARE we supposed to eat?

The answer is simple.

Whole. Real. Food.

Prepared with human hands.

With the intent to nourish.

If you’re accustomed to eating out of a box, preparing food can be daunting. I suggest cooking classes, tutoring from a chef or a good cook you know or even watching people cook on TV or You Tube.

Cooking isn’t even the best description of the process. Ideally half your diet comes from raw foods. I generally begin my day with fruit. I picked that up from the Diamonds, authors of Fit for Life. It works for me.

Fruit is simple to prepare. It often comes with its own package/protection so it’s easy to carry. Most fruit can be eaten out of hand, with no cutting. Even though some fruit requires cutting, that’s usually the end of the preparation.

Vegetables are also an important part of your raw food intake. That’s easy too. Salads are easy to make. Wash veggies; chop veggies; toss veggies.  To save time and effort tossing, you can make platters of veggies for dipping. Making fresh dips is easy. Throw stuff in blender; blend; dip veggies in dip. All easy.

If you decide you want cooked veggies, there is another step: put in pot; steam. None of this is hard.

Of course you can juice all these fruits and veggies, but I’m pretty lazy about cleaning the juicer so I just eat the whole fruit and the whole vegetables. Also easy.

To eat healthy, it helps to start with a pantry of essentials. Over the years my pantry has changed considerably. I gradually shed the processed unfoods and replaced them with real ingredients that show themselves useful in many recipes.

Here are some of my pantry essentials and what I do with them:

  1. Lemons: I drink lemon water in the mornings to prime my digestive system. Lemon is an ingredient in my favourite salad dressings and veggie dips: hummus, babaganouj, and guacamole. Lemon complements lamb and fish.
  2. Garlic: in salad dressings, soups, stews, main dishes, spaghetti sauce; roasted with crackers and veggies; raw, sliced as medicine for warding off colds or poultice for healing wounds.
  3. Onions: in some form in almost all salads and main dishes. Green, red, white and yellow onions. Easy to grow.
  4. Olive oil, extra virgin: for salad dressings, dips, sautéing (at low temps). Buy from reputable company as olive oil is often diluted with cheaper oils. It should harden when refrigerated.
  5. Coconut oil, extra virgin: use for frying, baking oven fries, in place of butter or shortening in any recipe. Also use it for skin/hair, and teeth (oil pulling).
  6. Greens and Herbs, variety: spinach, arugula, mesclun (mixed greens), kale, baby lettuces, red leaf, green leaf, butter and romaine lettuces, fresh parsley, basil, oregano, mint. They all add crunch, enzymes and vital nutrients to any dish.
  7. Other fresh veggies: mushrooms, celery, carrots, with garlic and onion form the base of many soups, stews and main dishes. Broccoli, turnip, tomato, cauliflower, asparagus, cabbage are other favourites. I especially seek out local seasonal vegetables.
  8. Fruit, variety. Bananas are the perfect fast food. “An apple a day…” is proven to be more than just a nice quote. Organic berries are some of the world’s most nutritious foods and can be incorporated into any meal in any course.
  9. Avocado: great source of healthy fat. I use in guacamole, salads and desserts like “chocomole” See link.
  10.  Nuts and nut milk. Use raw cashews to thicken salad dressings, desserts and non-  dairy sauces. Nuts transform gluten-free desserts. Nut milk is a great dairy substitute that serves well in most recipes that call for milk.

By no means is this list exhaustive but most of these ingredients are valuable in my kitchen because they serve many purposes. I don’t have room in my small kitchen for too many one trick ponies.

I also must have in my kitchen at least one Aloe Vera plant, vital for treating burns. I must have baking soda, which I use to clean pots and pans and sinks, to prevent boiling eggs from cracking, and to brush my teeth. Vinegar is another multi purpose item in my pantry, mostly for cleaning inexpensively and safely.

Banishing all packaged food from your pantry might be too big a step for you. I certainly didn’t purge my pantry overnight. After decades of conscious purging, there are still a few items that are yet to be banished.

I suggest working on one thing at a time. When you run out of something, replace it with something from this list. For example when your cooking oil runs out, replace it with olive and/or coconut oil. When your salad dressings are gone, start making your own.

By taking these small steps eventually your pantry will serve your goal of eating for optimum health.

Ritz Crackers are Not Grain: They Aren’t Even Food!

Ritz towerIn a recent news report a woman was fined $10 for not sending a grain in her child’s lunch, even though it had fresh vegetables including potatoes and carrots. The child’s lunch was supplemented with Ritz Crackers, under the pretense of providing the child with a grain.

This story appalls me on many levels.

First why was THIS child’s lunch the focus of persecution? What about the kids with fruit roll-ups, aka, sugar and food colour!?!?

What about the kids with white bread (stripped of its nutrients), slathered in margarine or mayonnaise, (hydrogenated “edible” oils, not food, but edible) and cancer-causing processed meat? That such a sandwich qualifies as food and fits nicely into the food pyramid is ghastly!

What qualifies a Ritz cracker as a grain?

Let’s examine the ingredients in a Ritz cracker.

Wheat Flour, (some labels say “enriched wheat flour”) Partially Hydrogenated Vegetable Oil (Soybean or Cottonseed), Sugar, Raising Agents (Ammonium and Sodium Bicarbonates, Disodium Diphosphate), Salt, High Fructose Corn Syrup, Soy Lecithin, Barley Malt Flour.

 

The main ingredient is wheat flour. It doesn’t say whole wheat so it means they’ve taken the whole grain, removed all

the nutritious parts and the fibre and left the starch. The law states they must replace some of the nutrients, namely niacin, iron, thiamin, riboflavin, folic acid. Sounds good until you realize that they add synthetic substances, and the body doesn’t necessarily use them in the same way as it does naturally occurring vitamins and minerals.

Grains in their whole state have fewer nutrients, pound for pound, than almost any whole food. Sure they have calories, but few of us have difficulties getting enough calories.

Our bodies need micronutrients like minerals and vitamins; we need fibre and proteins and healthy fats. Grains are not the best sources of any of these nutrients.

The next ingredient is vegetable oil (on some labels), soybean oil and cottonseed oils (on other labels). Soybean and cottonseed oils are most likely genetically modified, as 90% of North A

merican fields of these crops are GMO. GMOs have not been proven safe for human consumption and have been associated with severe environmental issues, including an increase in chemical usage, the creation of super weeds and super insects resistant to pesticides, destruction of soil ecology, and loss of biodiversity.

Ritz crackers info

In addition, the oil in a Ritz has been hydrogenated (adding hydrogen to convert liquid to solid) to give the food the right texture and mouth-feel and a significantly longer shelf life. Hydrogenation converts oil into a poison, as our bodies don’t know what to do with the resulting strange substance: trans fats.

Sugar is the next ingredient. Sugar is another poison in our food supply, contributing to over a hundred conditions and diseases. If it comes from sugar beet (as opposed to sugar cane) it is likely GMO and again, not proven safe for human consumption.

Then there’s baking powder and salt, and then more sugar, in the form of high fructose corn syrup, a sugar known to contribute to obesity and food addictions and usually GMO too. Food manufacturers often use several types of sugar so that they can list them separately and keep sugar from showing up first on all the labels. It’s a trick to keep us from realizing we are overdoing sugar.

About the only food value in a Ritz cracker is in the calories, which have been stripped of what little nutrients were in the grain and combined with unhealthy fat, sugar and salt.

What is really scary is that according to government-sponsored surveys, Ritz Crackers are the #1 perceived snack food in America.

If Ritz crackers are a staple in your diet, I suspect your body is starving. In North America we consume copious amounts of food but we are always hungry.

It’s because real food is so much more than calories or carbs, fat and protein. Real food is about the micronutrients that we can’t get from a processed food product like Ritz crackers.

After examining the evidence, what do you think?

Is a Ritz cracker a grain?

Is it even food?

Does it belong in your kid’s lunch?

My philosophy: Eat the Food, the Whole Food and Nothing but the Food.

Resources:

http://www.huffingtonpost.ca/2013/11/19/ritz-crackers-fine_n_4303073.html

http://www.snackworks.ca/en/products/Ritz.aspx

Get Off the Diet Roller Coaster: Ten Tips for Achieving Your Ideal Weight

Roller CoasterAfter just two weeks the diet roller coaster has already ejected a good number of its riders.

Some of those didn’t even get on. The pull of holiday goodies was simply too strong.

Besides the festivities really weren’t over until seven days into the year. Well, that wrecks it for the whole year, so why bother?

Others jump on with great enthusiasm, strapping themselves in and throwing their arms up in the air with abandon. Many of these fall off rather early too: their arms quickly tire and they can only handle so much of the stress of the ups and downs.

Some make it through numerous hills and valleys, but find themselves frequently dizzy and nauseous.

And by mid January, most people have already lost their grip and tumbled to the ground.

Here’s a radical idea. Let’s get off the diet roller coaster forever. In fact, I propose we skip that area of the amusement park altogether.

Let’s not give our money to the hucksters selling us the illusion that this ride is taking us somewhere. The facts are:

FACT 1: Diets don’t work.  Once you get off the diet all the problems return. Diets often distract us from dealing with the real problems.

Fact 2: Follow the money. Diets have never worked but the diet industry (including physicians and pharmaceutical companies) makes billions of dollars every year perpetuating the myth. We foolishly keep getting back onto the ride that takes our money and makes us sick.

Fact 3: Governments, Big Agriculture, Big Food, Big Pharma, Big Health Care and Big Health Insurance industries DO NOT CARE ABOUT YOU! I am saddened by the blind trust the average person has in the “system”.

Fact 4: You must take responsibility for yourself, for your own health and education.

Fact 5: Food does not have to be complicated. We simply need to reconnect to it.

So what can you do? How do you relinquish your lifetime pass on the diet roller coaster?

Here are just ten examples:

1. Learn more about food. Why is broccoli good for you?  Why should you be suspicious of GMOs?

2. Cook more of your own food. Food made with hands is better for us than factory food. By preparing your own food you can avoid the chemical poisons of food additives.

3. Grow some of your own food. Some herbs and a tomato in a pot on the patio. Turn a patch of lawn into a salad garden. Plant berry bushes that grow well in your area. (Turn children loose in a raspberry patch for a soul-filling event.)

4. Shop the periphery of the supermarket. The fresh real food is usually found around the outside and the junk is usually on the middle shelves, especially at the ends of the aisles. Even better, forego the supermarket for the farmer’s market.

5. Get to know your grower. When you learn about the inputs required for successful organic farming, you won’t mind paying a bit more at all. You will gain an appreciation for the resources required to feed you and perhaps you’ll stop taking the earth for granted.

6. Buy colourful foods. Fruits, vegetables, and berries come in a rainbow of colours. We are genetically programmed to associate bright colours with good nutrition. It’s no mistake that junk food is marketed with brightly coloured packaging and messaging (but the food itself is often bland and colourless). We are being misled.

7. Stop poisoning yourself. Avoid “unfoods”.  You know, they come in a colorful bag inside a colourful box wrapped in plastic, with a shelf-life of decades and a list of ingredients that sound like they could power a space station, er, I mean “look”, because they are invariably unpronounceable! Avoid factory food. Eat whole real food.

8. Stop counting calories. Yes, they matter to some degree but focusing solely on calories is dangerous. (That is how fats became villains, even though many are actually heroes). Nutrient density, the total nutrients per calorie, is what really matters. Micronutrients are probably more important than macronutrients (fat, protein, carbs). Choose foods that give you the most nutrient bang for the buck/calorie. Go for quality, not quantity.

9. Start paying attention to your body. My great-grandfather said your body will tell you whether you should eat it. I’m often chided for avoiding bread but it bloats me and adds up to eight pounds to my weight in one day. My body is telling me bread isn’t serving it. If you have inexplicable health problems try eliminating some of the worst offenders from your diet for a while. Wheat, soy and dairy are some of the common foods that cause mystery illnesses.

  1. Drink water. This one step, if practiced many times each day, can revolutionize your health.

Finally, remember this. There is evidence that we are not sick because we’re fat, we’re fat because we’re sick. Fat is a symptom. Treating symptoms doesn’t work. It only masks the problems.

The accumulation of fat can be the body’s way of defending itself from toxins. Those toxins can be emotional, from food or from industrial chemicals.

Therefore the goal to “lose weight” is off track. When we strive for optimum health the body will detoxify itself, heal itself and we achieve our goals.

We’ve been riding the wrong ride!

I am happy to point you in the direction of many good resources if you decide to stay off the diet roller coaster forever. Feel free to contact me.

Safe Food Handling: 13 Tips to Ensure Your Food Doesn’t Make You Sick

turkeyTurkey Day is fast approaching. Many people get “the flu” around holidays. In truths these flus are often cases of food poisoning from unsafe food handling practices. Adopt these 13 habits to avoid being sick on Thanksgiving and everyday.

There has been some talk of governments mandating the irradiation of food to prevent food-borne illnesses. We should all cry out against this ill-advised policy mainly because irradiation not only kills pathogens it also destroys vital nutrients. Our food supply is already nutritionally compromised from being grown in nutrient depleted soils, sprayed with a myriad of chemicals, and being bred for aesthetics and the ability to travel long distances.

In an effort to be healthy I try to choose as many fresh foods as possible. Irradiation will destroy the last life that’s left and it simply isn’t necessary. Despite occasional concerns, Canada has a safe food supply, much safer than almost anywhere else in the world, but food handling naturally comes with risks because what is food for us is also food for other creatures.

There is much the consumer can do to minimize risks of food spoilage, which leads to food-born illness. Fortunately, one of my high school jobs was in a hospital kitchen. They took safe food handling very seriously. I received training on everything from personal hygiene to storage and safe preparation of food. I take these things for granted now but I realize not everyone had the benefit of this training. Here are some ways we can minimize our risks.

1) Buy fresh food and be aware of the length of the shelf-life. For example, don’t buy ground beef Monday to eat on Saturday; it should be eaten within a couple days.
2) Use plastic bags to wrap meat so juices don’t contaminate other foods in transit.
3) Schedule your errands so groceries are last. That way cold items are less likely to begin brewing bacteria. I throw my cooler into my trunk for meats and dairy products if I know I can’t go straight home.
4) Put groceries away immediately. Now is a good time to remove any science experiments from the back of the fridge, throw away leftovers that are more than a day or two old (depending on the item) and wipe up any fridge-dried spills and debris.
5) Wash produce thoroughly, even if it says on the package that is has been washed. Many products are packed in the field by workers, who don’t have access to proper bathroom and washing facilities.
6) Always store meat at the proper temperatures. Marinate meats in the fridge rather than on the kitchen counter. Use meats within one or two days or freeze them immediately for later consumption.
7) While cooking and preparing, wash your hands frequently to interrupt germ highways.
8) Be aware of cross-contamination scenarios. Don’t use the same knife to cut vegetables after slicing a chicken breast. Cutting boards are germ playgrounds and should be sanitized between food groups. I prefer glass or plastic boards that can be washed in the dishwasher.
9) Cook foods to safe temperatures. It varies with the product so find out and use thermometers to check before serving. Serve immediately or hold at prescribed temperatures.
10) Leftovers should be packaged (air tight to prevent fridge tastes) and refrigerated immediately. Granted, nobody wants to move from the table after turkey, but there will be a lot fewer Christmas “flu”s from the mandatory midnight turkey bun if the turkey flies into the fridge after the last bite is swallowed. The same goes for the stuffing as soon as its presence is no longer required at the table and for goodness sake, don’t leave it inside the bird!
11) Kitchen surfaces and sinks should be cleaned with soap (not antibacterial) and dried to remove germs. Otherwise your kitchen is nothing more than a giant Petri dish.
12) Change your dishcloth regularly; I wash mine daily. Don’t use a sponge as there are many nooks and crannies for germs to hide. I often toss my brushes, cleaning pads, and sink stoppers into the dishwasher to be sanitized, especially if the machine isn’t quite full.
13) Finally, practice good personal hygiene. Cooking is physical and in many ways, intimate. It involves touching, massaging and tasting. And if you’re not clean yourself, your food will be contaminated.

Practice these easy steps to ensure your meals won’t make your friends and family sick.

The Dirty Dozen 2013 Edition

DirtyDozenHave you heard of the Dirty Dozen? It’s the 1967 movie starring Lee Marvin, Ernest Borgnine, and Charles Bronson, where a World War II US Army Major is assigned a dozen convicted murderers to train and lead into a mass assassination mission of German officers.

The modern mass assassination is even more insidious than in that old film, largely because the target is the most innocent among us: people who eat whole, real food in the form of fruits and vegetables. We know they’re good for us. Our grandmothers told us they were and the produce our grandmothers fed us WAS good for us. Usually it was grown in soils teeming with life and vital nutrients and bereft of toxic substances.

Modern agriculture has changed all that and rendered many of our most nutritious foods into enemies, largely through the application of chemical fertilizers, herbicides and pesticides. Unfortunately not all the pesticides used to kill bugs, grubs, or fungus on the factory farm wash off under the tap at home. Government tests show that many fruits and vegetables have a pesticide residue, even after washing.

Some pesticides are bred into the plant. An example is the insecticide Bt, which works by irritating insects’ stomachs. Bt is now bred into corn and there is evidence that humans may suffer from stomach ailments after eating Bt corn. A study of pigs fed GMO corn found they all suffered excess inflammation in their stomachs.

One alternative is to seek and eat organic foods but they are often appreciably more expensive than conventional produce. A good solution is to avoid the worst offenders or select organic and then buy regular versions of other produce.

Exposure to pesticides can be reduced by as much as 80% by avoiding the most contaminated foods in the grocery store, the modern Dirty Dozen, as revealed by the Environmental Working Group. Since 1995, the organization has identified which produce items have the most chemicals.

The EWG couldn’t pick just 12 so the Dirty “Dozen” is 14 for 2013.

1. Apples: In 2013, apples take the number one spot. In Michael Pollan’s book, The Botany of Desire, he explains that because we’ve lost much of the genetic diversity of apples they are disease and pest prone so the use of chemicals on them is deemed necessary. Up to 42 different chemicals are found in apples.

2. Celery: with up to 64 chemicals. Organic celery is often no more expensive than conventionally grown celery and in my experience it is far more flavourful. When I can get it on sale, I buy extra, chop it up and store it in bags in the freezer and use it in recipes where I would cook it anyway, like soups and casseroles.

3. Cherry Tomatoes: these are new on the list. It’s so unnecessary to spray tomatoes. They are among the easiest crops to grow in most climates.

4. Cucumbers: also new on the list. Also easy to grow without chemicals.

5. Grapes: 
Imported grapes (grown outside USA and Canada) make the 2013 Dirty Dozen list. Vineyards can be sprayed with pesticides during different growth periods and no amount of washing or peeling will eliminate contamination. Remember, wine is made from grapes, which testing shows can harbor as many as 34 different pesticides.

6. Hot peppers: Peppers have thin skins that don’t offer much of a barrier to pesticides.

7. Nectarines (imported): Up to 33 different chemicals are found on soft-skinned nectarines, making them among the dirtiest tree fruit.

8. Peaches: up to 62 chemicals. Their soft skins make them susceptible to chemical penetration.

9. Potatoes: The Botany of Desire exposes the growing methods of potatoes and reveals that our demand for the perfectly elongated French fry is largely responsible for the monoculture that leads to the poisonous growing condition of potatoes.  Potatoes can easily be grown in your home garden without chemicals.

10. Spinach: Spinach can be laced with as many as 48 different pesticides, making it one of the most contaminated green leafy vegetables.

11. Strawberries: up to 59 chemicals, especially out of season, when they’re most likely imported from countries that have less-stringent regulations for pesticide use. When organic strawberries are in season, they are often as cheap as the chemical-laden ones and their flavour is far superior.

12: Sweet Bell Peppers: May contain up to 49 different chemicals. Also thin-skinned and susceptible to absorbing chemicals.

+ Kale /collard Greens: Traditionally, kale is known as a hardier vegetable that rarely suffers from pests and disease, but it was found to have residues of organophosphates and other risky pesticides. That’s why they are on the Plus list for 2013.

+ Summer squash, domestically grown: tests found that some domestically-grown summer squash – zucchini and yellow crookneck squash — contained residues of harmful organochlorine pesticides that were phased out of agriculture in the 1970s and 1980s but that linger on some farm fields.

Incidentally, the Clean 15TM, according to the Environmental Working Group, the least contaminated produce items are Asparagus, Avocado, Cabbage, Cantaloupe, Sweet Corn, eggplant, grapefruit, Kiwi Fruit, Mango, Mushrooms, Onions, Papaya, Pineapples, Sweet Peas (Frozen), sweet potatoes.

 

Sources for this article include:

Environmental Working Group: http://www.ewg.org

Dirty Dozen Methodology: http://www.ewg.org/foodnews/methodology.php

http://www.NaturalNews.com

http://www.Organic.org

The Botany of Desire, by Michael Pollan