OMGoodness, if I give up the White Refined Table Sugar that spikes insulin, is ruining my immune, heart health and making me FAT, WHICH do I CHOOSE???

This may be one of the most important blog posts you read.  Besides white/wheat based flours, and unhealthy meats and dairy, I TRULY believe, white sucrose/completely refined   and concentrated SUGAR,  is RESPONSIBLE for Americans having SO much illness and obesity!  And it is in EVERYTHING!  You may know from your own ADDICTION/CRAVINGS, that it is not far fetched to read article after article saying that white refined sugar and it's use in candy/pastries/breads/pops is more addictive than cocaine or heroin.  And one of the reasons, we started eating it as a child and deal with it dozens of times a day with no real social stigma like "real" drugs!  I can tell you from experience, it affected my health, my weight, my moods, and I had to go "cold turkey" on refined flours and white sugar, and when reprogrammed, I learned to use less refined, less processed sugars.  Yes, in a PERFECT world, we'd eat no sugars.  But because I want you to feel NO deprivation, nor your family, I will teach you to 1) break the white/refined sugar habit 100%, 2) add in whole foods and juicing to balance your body, and then, you can have PLANNED treats with non gluten/whole flours and your choice of one or several of these alternatives above, and 3) teach others the changes you learn here that will impact your life forever!

Sugar is BIG business.  The United States consumes almost 9 thousand metric tons of sugar a year!  Most people not on a healthy eating regime, consume 6-8 tablespoons of refined sugars a day, just in the processed foods they eat, and soda and other drinks they consume!  They seem to be unaware, just how addicted they are, until they try and stop eating sugar on a regular basis.  And some add the caustic chemical sweeteners (aspartame/nutrasweet/splenda/etc.) to add to the YIKES of the whole sugar health issue!

While we do not have time, nor space here to list the many reasons in detail, why sugar is both an empty high calorie food and a poison, in my opinion, on a grand scale, I can send you to the right sites or books if you request more info.  Let's just summarize it by saying white/refined sugar or high fructose corn syrup, immediately raises blood sugar, triggering huge insulin spikes, that over time not only can lead to diabetes, obesity (remember, FAT is ONLY stored when insulin is at work) inflammation (the core of all disease) being acidic, not alkaline, and lowers the immune system, gradually but so aggressively, it is now actively linked to diseases from migraines to heart disease to cancer!  So, most of us on this post, know we want white/refined sugar OUT of our house, out of our bodies.  So what can we use that is less refined, less disease promoting, and lower on the glycemic index?  Well, if you look at the above pictures, I have tried to sort less refined/healthier sugar sources, starting with the best, and then showing all that I would say are indeed better choices than white/refined sugar!

The first picture is Stevia, derived from a green leafy plant, and usually made white, unfortunately, but scores the BEST on the glycemic index.  In fact it basically doesn't raise blood sugar at all.  It is used by many in their hot drinks, in cooking, etc. Note: You need much less, as it is very naturally sweet.  For some, it has an aftertaste, that took my getting used to.  Fortunately, the third picture next to it, (Sweet Leaf/Sugar Leaf) shows one of my NEW FAVORITE choices for a sweetener, as it incorporates Stevia, with non refined, Evaporated Cane Juice, and makes a great taste. It is 2/3s the calories and carbs of sugar.  Next to Stevia, the second picture, is the rave of all the Sugar Watchers in the country.  It is called Coconut Palm Sugar, and is great for baking and in other uses, but rates very well on not triggering insulin and being therefore low on the glycemic index ( a good thing ;-)  Google it, to find where you can purchase it, or try Whole Foods or you local health food store! 

Then, we go to sweeteners that I use, that do somewhat trigger insulin, but I justify using them in moderation, because they are naturally intact, slowing that process, and have good nutritional value, and having hypoglycemia (low blood sugar) I can tell in small doses, they do not cause the rush that refined sugar does.  Now that does NOT mean you can go full tilt with them.  I use a little honey in my teas/hot lemon water, and Pure Maple Syrup, just drizzled on a non gluten pancake when I splurge on the weekend, and I use the Maple Syrup granules mixed with other sweeteners in baking for that just right sweet taste!  I buy them at Trader Joe's, for so much less than the health food stores!  Ask at TJ's!  NOTE: I only use RAW honey, never processed honey bear type honeys, BUT, babies and small children should NOT have RAW or any honey. Ask me why if you need to know, but it is a risk to them, so NEVER give it to them.  Their immune system has to catch up to not be bothered by tiny,tiny botulism spores naturally in raw honey that never affects older children or adults!

Now, actually, if the glycemic index is correct, and there is some conjecture here, the light, Agave Nectar, should have marginally trumped honey and pure Maple Syrup, for having a better track record in triggering insulin!  It comes from a Mexican succulent plant, and has a unique taste, which I've adjusted to, and I use it w/the Maple granules half and half when baking.  Just mix it up, try em all! I do not like the dark, only the Light Agave.  Find it online, at health food stores or Trader Joe's of course...lol

Next we have Muscovado, a really quite delightful sweetener, and low in calories and totally unrefined.  It is great for baking cookies and carrot cakes, etc. All of the molasses is intact, and it is one of my favorite new finds in the unrefined sweetener arena.  I believe you can see the Seattle company info on the label!  A really nice sweetener!  Similar to it, is Organic Sucanat, (the trade name) which is again, unrefined, and has the molasses still in it.  A good baking ingredient mixed and matched with say Coconut Palm Sugar, etc. which is good, but more expensive!  So you stretch it, by mixing several! You'll get good at this, I promise! 

Lastly, I put Evaporated Cane Juice, or often called Organic sugar, which does not have the molasses intact, and is more attractive to some as closer to "real" sugar without being as refined, and certainly not concentrated like table sugar.  It is a sugar that you don't want to have as your main sugar to replace your white/refined/table sugar, but if you see it on labels, etc. it is going to be a better choice than the stripped/concentrated/totally drug like made, WHITE SUGAR!  Use the Evaporated Cane Juice with other sweeteners, and maybe as a "stepping stone" for your family to even less refined sugars, at first!  And as with ALL of them, just use less, and have treats be just that, TREATS!  Think of Little House on the Prairie, where they had a lg. bag of sugar for the year to do cookies/cakes for real special occasions, not as a daily, huge part of our diet! 

OK, there's a start! In using a non-gluten (wheat free) flour blend, and these less refined sweeteners, you are definitely on the way to better health, less obesity, and yet, you still can enjoy any recipe you used in the past, just "swapping out," the white/dead/processed ones for better choices. It becomes really pleasant, and natural to do. Trust me, as I've had 3 decades of doing it, and I NEVER feel deprived, and it has changed my health dramatically! CHEERS, and just remember.  Rome was not built in a day.  You need to do your best to make a complete break from white/refined sugar.  And then reprogram long enough, that you will NEVER go back.  If I did it, ANYONE can.  I am a recovering Sugaraholic, and proud to be for thirty some years now.  If you have questions, message me through facebook.  If you are not connected as a friend, please send a request to Linda Gran-Daniels.  I am so grateful for each of you and your desire to have more optimal health, more fit bodies, and a positive mind set.  Again, CHEERS!

I want the STRESS HORMONE, CORTISOL to go DOWN DOWN DOWN!

I want the STRESS HORMONE, CORTISOL to go DOWN DOWN DOWN!

LINK BETWEEN CORTISOL, (STRESS HORMONE,) FAT AND 

ILLNESS~

Today's SAD (Standard American Diet) of high fat, processed and sugar filled foods is indeed contributing to the epidemic of mild to more extensive obesity. But researchers have also found that the causes of being overweight are not simply the result of overeating or lack of exercise. Excessive and prolonged STRESS can cause the body to produce too much CORTISOL.  This can play a large role in craving "comfort" foods, in overeating, in feeling up and down in energy levels and mood swings, and in storing of excess fat in very specific areas.

Cortisol is frequently referred to as the "stress hormone" because it's also secreted in higher levels during the body's fight or flight response to stress.Unfortunately, we burn the candle at both ends, and often "grab" poor food choices and many use caffeine in the form of coffee, candies (chocolate) and POP and energy drinks and the adrenals become exhausted from continued stress and lack of proper sleep!  Overuse of caffeine is one of the largest reasons Cortisol is on the rampage in our bodies today, and here are some of the tip offs that you may be having Cortisol, the stress hormone, depleting you in a way that could lead to:
Fatigue: You have an up, and then a down, and a true feeling of sheer tiredness and exhaustion.
Impaired Immune System:  Constant high Cortisol levels shrinks the Thymus gland and results in any illness you are DNA predisposed to. It especially encourages auto immune disorders!
Insulin Resistance, High Cortisol levels interfere with the ability of insulin to manage the glucose in the body, to metabolize it, and therefore, the result is weight begins to creep on, abdomen first, on the back below the shoulder blades, and in the face! And of course it is a diabetic's NO NO!!!
Inhibits the growth of Healthy Flora in the colon! Therefore, you will be more likely to have more colds, allergies, headaches, and digestive problems. High quality probiotics will be needed to build the immune system back to a higher level.
Moodiness and Depression, are common with high Cortisol levels that are chronic. Your serotonin levels rise and fall with this hormone, and leave you emotionally unstable oft times.
Need I go on??? I would say, most of you reading this have some level of TOO HIGH CORTISOL LEVELS due to juggling, juggling, juggling, not eating enough whole live foods, and not getting enough quality, deep sleep!   So what simple things shall we do to reduce it????


FIRST:  Begin to LIMIT caffeine! If you need a cup or shot of coffee in the morning and at times during the day to "pick you up," you may be in a high cortisol range. But remember,if you are drinking pop, using energy drinks, and eating chocolate for that pick me up, it is to be moderated as well. 200 mg. of caffeine (one cup of joe) will elevate your Cortisol levels up  40% and that can last for 18 hours! Can you even imagine why adrenal exhaustion and the symptoms above are becoming more and more common?!!!


SECOND:  Sleep Sound and Deep~  And anyone who personally knows Ms. "HealthAngel" knows this is my waterloo that I work on over and over again~The hours between 9:00 and 11:00 are tied to the Circadian Rhythm cycle, and THAT is when MELATONIN is produced to create great REM sleep, deep sleep, repair sleep, and to reduce CORTISOL Stress levels. For every hour you sleep starting at midnight, just cut it in half, and ramp up your Cortisol levels 50%!  Oh, my, this is the one I totally know is true. When I follow the proper sleep guidelines, I operate like a TOTALLY different person and have much greater stamina  and health. Go ahead and feel free to NAG me on this one ;-)


THIRD:  Exercise regularly to build muscle mass and increase brain output of serotonin and dopamine, brain chemicals that reduce anxiety and depression and yes, CORTISOL levels! Do what ever works for you. It will be the gym for one, biking or hiking or walking for another, it just needs to be routine, consistent and hopefully utilize both cardio and weight resistance.  

FOURTH: Avoid or moderate sugar in the diet and refined carbohydrates to keep from spiking your insulin production. Eat frequent small meals balanced in protein, complex carbohydrates and good fats like olive oil and coconut oil. Diets rich in complex carbohydrates keep cortisol levels lower than low or refined ones~ again, foods less processed, and more in their natural state are the ticket! And keep plenty of pure, clean water hydrating your system. I bolded this one on purpose. It is crucial to optimal health and weight and lowering the culprit, high CORTISOL LEVELS!


FIFTH: Meditate, practice yoga, have a quiet time where you read, whatever you do to take yourself, "out of the world," be it for a moment or an hour! Keep positive thoughts going into the subconscious mind, even in moments of challenge and strife. This is so important~


SIXTH: Consider supplements and herbs. I suggest an excellent multiple vitaminfor a "cover the bases" approach as well as an emphasis on B Complex. And I like two products, Ashwagandha and Rhodiola. You can google these for further info and I suggest consulting your doctor if you wish on these. 


Lowering CORTISOL levels is crucial, longterm. You will not do all of the tips to bring it down, down, down, but why not start with the ones that you CAN do to bring you more energy, less illness, a happier disposition, and MORE OPTIMAL WEIGHT FOREVER!!! CHEERS! Thanks for all those who "wade through" and read my posts. Your comments and support have been so heartwarming. We all seek to be healthy, happy and in the "zone" of where we choose with our weight. Here's one area we can all begin to work on. Now, Linda, GET TO BED ON TIME~~~~ ;-)