Between the recent article in Wall Street Journal on artificial sweeteners and all the hoopla on how bad sugar is (see FedUp yet?) I figured it was time to talk about it.

If sugar is bad for you, then should we use artificial sweeteners?

My advice is NO.  Many people turn to artificial sweeteners as a substitute for sugar. We learned to use these as a way to save calories and thus not gain weight, right? The problem is artificial sweeteners have many downsides, like...

Increased Sugar Cravings & Increase appetite:
In an article by the researchers at the Harvard School of Public Health, the authors note that artificial sweeteners may increase sugar cravings and enhance appetite.

The human brain responds to sweetness with signals to eat more. By providing a sweet taste without any calories, however, artificial sweeteners cause us to crave more sweet foods and drinks, which can add up to excess calories.

At the University of California-San Diego, researchers performed functional MRI scans as volunteers took small sips of water sweetened with sugar or sucralose. Sugar activated regions of the brain involved in food reward, while sucralose didn’t.  It is possible, the authors say, that sucralose “may not fully satisfy a desire for natural caloric sweet ingestion.”  So, while sugar signals a positive feeling of reward, artificial sweeteners may not be an effective way to manage a craving for sweets.

Glucose Intoerance and Diabetes
The recent article in the Wall Street Journal (gotta love the media... sometimes!) talks about a study in mice, were artificial sweeteners were found to alter their gut bacteria leading to glucose intolerance.  This means poorer regulation of blood sugar and higher blood sugar levels. The authors present evidence from mouse and human studies that artificial sweeteners may be responsible for increasing the obesity epidemic, the exact thing they were developed to fight! This is yet another contributor the mounting evidence against artificial sweeteners.

The Center for Science in the Public Interest (CSPI) recommends avoiding sucralose, aspartame, saccharin, and acesulfame K.

So... should we go back to sugar?

In my opinion, it doesn't have to be an either/or... there are OTHER healthy options!

• Snack on fruit (high in fiber, vitamins and minerals!)
• Add dates to your oatmeal or cereal
• Use good quality Stevia for your tea or coffee.  I like Sweet Leaf.
• Squeeze some lemon or orange in your water for flavor (and nutrients!)
• Substitute raw honey or maple syrup in your baking.

Lastly, it all comes down to MODERATION, even with these healthy alternatives. If you find yourself craving sweet all the time, something is out of balance.  Let's talk! I can help you ditch the sugar cravings!

I've been talking about and promoting my 11-Day Fall Detox program but I will be VERY honest with you...  I HATE the word DETOX. In fact, next time I might call it something else.

The thing is, there is too much out there these days with "detox", "cleanse", juice this, smoothie that, fasting, etc... and you know the skeptical in me doesn't like fads! 

However, a "DETOX" CHANGED MY LIFE.  A year ago I had to do my first detox for nutrition school in a class called "Digestion and Detoxification".  I had already been in nutrition school for 3 years and thought "I don't need this?!". Boy was I wrong.  

Here is what I got out of that detox:

1. Energy from WITHIN.  Not from coffee, sugar, or any outside stimulus. I learned what my body is supposed to feel like and it is amazing!

2. Energy ALL DAY LONG. Not just in the morning followed by an afternoon crash, but even energy throughout the day.  Actually the afternoon crash disappeared!! (And hasn't come back!) :)

3. FOCUS and CLARITY of Mind.  My mind was so clear, there was no fogginess.  I knew exactly what to do and had the energy to do it! My mood improved as well as my sleep.

4. Food SENSITIVITIES. I learned I am sensitive to caffeine, gluten, and sugar. But this is where bio-individuality comes to play. You learn what foods are good for you and which are not. One person's medicine can be another person's poison.

5. New HEALTHY HABITS. I learned and implemented healthy habits that I STILL do, some of them DAILY! Starting my day with warm lemon water, tongue scraping, dry brushing, green juices, building my meals around vegetables, epson salt baths, etc...

The thing is, I learned that detoxification is a very scientific treatment, and this type of "therapy" has been used for thousands of years in the east to treat many illnesses, as they believe (as I do) that "all disease starts in the gut".  To heal any disease or condition, you have to start by healing the gut- where 60% of your immunity is. And a detox is an EXCELLENT way to do JUST THAT! 

In today's world, our guts (and livers) are overworked, and damaged to a certain point, with so many toxins coming from processed foods, chemicals, antibiotic overload, poor air and water quality, etc...

Most disease happen over a long period of time.  And some mild symptoms like cravings, fatigue, poor sleep, skin conditions, bloating, constipation, etc.. can lead to more serious conditions. A detox will not only help heal and clear some of these symptoms, but give you a great jumpstart to clean eating and a healthier lifestyle!

So? Ready to get rid off those "symptoms" before disease manifest??
SIGN UP for the FALL DETOX here.  We are less than 2 weeks away from START DATE!

XO,
Marisa

This weekend I had a very strong craving for a burger, and yesterday for lunch I satisfied it with a juicy venison burger with spinach, mushrooms, and some kind of delicious chutney.  I added in some sweet potato fries- the crunchiest and yummiest I've tasted in a long time!

Halfway through the burger I felt very full. I even said it out loud.  My wise 5 year old said "then stop eating!".  But what happens with adults is different.  We have a whole psychology with eating that has formed through the years by our experiences, upbringing, culture, society, etc... So I didn't stop.  Because that little, "not so smart" voice in my head said- "no, it's too delicious" or "don't waste food" or "finish your plate", so I ate ALL OF IT.  Every.single. bit.  Well, maybe I left a few fries.

What happened next was NOT SO GOOD. I came home to horrible stomach pain.  I have NEVER experienced acid reflux, but yesterday I definitely did.  It was horrible. I didn't eat the rest of the day and today I am in "gut rehab mode" (Gosh I wish that detox was starting TODAY!) but the lesson is not about how to repair your gut or about eating psychology (more on that at a later post), it is about CRAVINGS....

I teach clients to listen to their cravings.  Cravings are not necessarily a bad thing.  They can actually tell you a LOT about what is going on and we should explore this "why".

Look at the foods, deficits, and behaviors in your life that are the underlying causes of your cravings. Many people view cravings as weakness, but really they are important messages meant to assist you in maintaining balance. When you experience a craving, deconstruct it.

Ask yourself, what does my body want and why?  

Here are the main causes of cravings:

1. LIFE IMBALANCES.
Being dissatisfied with a relationship or having an inappropriate exercise routine (too much, too little, or the wrong kind), being bored, stressed, uninspired by a job, or lacking a spiritual practice may all cause emotional eating. Eating can be used as a substitute for entertainment or to fill the void of life problems.

2. WATER.
Lack of water can send the message that you are thirsty and on the verge of dehydration. Dehydration can manifest as a mild hunger, so the first thing to do when you get a craving is drink a full glass of water. Excess water can also cause cravings, so be sure that your water intake is well balanced.

3. TOO MUCH AND TOO LITTLE.
According to Chinese medicine, certain foods have more yin qualities (expansive) while other foods have more yang qualities (contractive). Eating foods that are either extremely yin or extremely yang causes cravings in order to maintain balance. For example, eating a diet too rich in sugar (yin) may cause a craving for meat (yang). Eating too many raw foods (yin) may
cause cravings for extremely cooked (dehydrated) foods or vice versa.

4. SEASONAL CRAVINGS.
Often the body craves foods that balance the elements of the season. In the spring, people crave detoxifying foods like leafy greens or citrus foods. In the summer, people crave cooling foods like fruit, raw foods, and ice cream, and in the fall people crave grounding foods like squash, onions, and nuts. During winter, many crave hot and heat-producing foods like meat, oil, and fat. Cravings can also be associated with the holidays, for foods like turkey, eggnog, or sweets.

5. LACK OF NUTRIENTS.
This is probably the biggest one in our culture. If the body has inadequate nutrients, it will produce odd cravings. For example, inadequate mineral levels produce salt cravings, and overall inadequate nutrition produces cravings for non-nutritional forms of energy, like caffeine and sugar.

6. HORMONAL.
When women experience menstruation, pregnancy, or menopause, fluctuating testosterone and estrogen levels may cause unique cravings.

In this case, I know why I had the craving.  Last week I started exercising again and eating leaner and my body reacted by needing some extra fat and protein.  

Now, if I would have just stopped halfway like my "gut" was telling me to... I would have satisfied the craving in a moderate way and my body would probably feel good again and back in balance.
LESSON LEARNED!