Sugar Substitutes: Natural & Synthetic

sugar-sweetner-400x400Sugar substitutes can be in either natural or synthetic form.  All sugar can add to the body’s toxic load, so moderation and  product knowledge is key to minimizing your risks.

Here is a list of some of the most common synthetic sugar substitutes:

Acesulfame Potassium is used in soft drinks, gelatins, and chewing gum.  This sugar substitute “might” be linked to cancer and requires further testing.

Aspartame, Equal, & NutraSweet are synthetic sugar substitutes and are used in drinks, gum, yogurt, and baked goods.  Aspartame has been accused of causing everything from weight gain to cancer.

Neotame is used in drinks, dairy products, frozen desserts, and fruit juices. This artificial sweetener is between 7,000 and 13,000 times sweeter than table sugar and is produced by the same company that makes aspartame.

Saccharin is a synthetic sugar substitute used in Sweet’N Low and is found in many drinks, canned goods, and candy.  Studies in the early 1970s found a link between consuming Saccharin and bladder cancer, prompting in 1981 that all foods containing it must contain a warning label.

Rebiana is used in many diet drinks,  and yogurt. Derived from the stevia plant, rebiana is deemed the natural alternative to artificial sweeteners. It has been linked to DNA damage and requires further testing.

High-fructose corn syrup used in thousands of processed foods including soft drinks, baked goods and cereals.  This sweetener contains the sugars fructose and glucose from processed corn syrup.

Sugar substitutes trick your body into gaining weight by turning off your body’s appetite control system and fooling your bodies metabolism.

Sugar and sugar substitutes brake down in your liver like alcohol, and produces many of the side effects of chronic alcohol use.

Two sugar substitutes that are from the plant kingdom are:  Stevia, a highly sweet herb derived from the leaf of the South American stevia plant and cane sugar.  Both of these sugar substitutes are safe in their natural form and can be used to sweeten most foods.

Natural sweeteners such as honey and agave syrup may seem like a healthier choice, but they’re loaded with fructose and many products that use these sweeteners are highly processed.

The ingredients found in artificial sweeteners can cause inflammation, hormonal imbalances, and chronic disease such as diabetes, heart disease and cancer.

Be informed of the different types of sugar substitutes, and use all sugars, natural and synthetic in moderation.  Understanding that sugar is found in most processed foods in several different forms, so try to incorporate more unprocessed foods, fruits, and veggies, and you will be on your way to a healthier diet.

/by

Sugar: How Much Is Too Much?

sugar-addictionSugar addiction is on the rise in Canada and our bodies are not equipped to handle the large quantity and quality of sugar that we currently ingest. Sugars that occur naturally in foods like fruits and vegetables are fine and our bodies are able to process these types of sugars: however, it’s the added sugars such as regular table sugar and high fructose corn syrup that are putting our health at risk.

The World Health Organization has recently announced that it is halving its recommended sugar intake for adults, from the original 10 percent of total daily calories to 5 percent: that’s about 6 teaspoons per day.

With sugars hidden in many food products, is it any wonder that we have become addicted to sugar?

How do you know if you are becoming addicted to sugar….

If you eat refined sugar every day (table sugar, candies, baked goods, sugary drinks)

If you can’t go one day without eating food or drink containing sugar

If you eat something sweet after every meal

If you find it difficult to have sweets in your home and not eat them

If you get fatigued or irritable if you go several hours without eating

If these statements sound like you, you need to become pro-active in curbing your sugar cravings.  Here are some tips you can use the next time you have a sugar craving.

Combine foods – Try dipping a banana in chocolate or combining mix nuts with dried fruit and chocolate chips.

Grab some gum – Research has shown that chewing gum can reduce sugar cravings

Keep fruit handy – Make sure that your fruit is ready to go, such as cut up in a container for when sugar cravings hit

Skip artificial sweeteners – Artificial sweeteners don’t lessen cravings for sugar, they actually increase your cravings because artificial sweeteners are so sweet, that a piece of fruit or naturally sweet foods start to taste less sweet and not as satisfying.

Drink water – Drinking water is essential for good health. If plain water is boring, try infusing your water with cucumber and ginger, for oranges and limes.

Can’t wait –  If you must have “sweet,” go with something that’s naturally sweet, such as dried fruit or 100% fruit juice.

Wait out the craving – If you can wait it out for 10 minutes… the craving will usually pass. One of the best distraction is to go for a 10 minute walk outside in the fresh air.

Acupuncture – Acupuncture has shown to have beneficial effects on cravings by having the body release its own naturally occurring neuro-chemicals into the bloodstream. The needles used in acupuncture are applied at particular points to stimulates blood and energy flow.

As always, “everything in moderation”… Variety and moderation are the key to a healthy lifestyle!

/by

Side Effects of Diet Soda

Soda-GlassesIf you think that drinking a diet soda is a healthier alternative than a regular soda…. think again.   Drinking just 2 glasses of diet soda a day can have negative effects to your health.

Kidney Problems/Damage

There are many studies that show the negative effects of drinking diet sodas.

In an 11-year-long Harvard Medical School study of more than 3,000 women, researchers found that diet soda is associated with a an increased risk for kidney decline.

A 2009 Nurses’ Health Study of 3,256 women found a 30% drop in level of kidney function for participants who drank 2 or more  diet sodas a day.

Since kidney decline was not associated with sugar-sweetened sodas, researchers suspect that the diet sweeteners are responsible, and that they may scar kidney tissue over time; but more research still needs to be done.

Messed-Up Metabolism & Weight Gain

The intense flavor, or the “sweet” taste of a diet soda, can dull our taste to naturally sweet foods such as fruit, which then makes these foods less appealing. Artificial sweeteners trigger insulin, the same as real sugar, and sends your body into fat storage mode which can lead to weight gain.

Consuming sugary or sweet tasting diet soda or foods on a regular basis will force you to overeat because your body is being tricked into thinking it’s eating sugar, and you will crave more.

No Nutritional Value

Many people drink diet soda because there are no calories….however, there is also no nutritional value.  Try to substitute water, which is essential for maintaining a well run body.

If it’s the sweetness that you craze, try infusing your water with fruit, cucumber and ginger, or try making your favourite tea, and adding a small amount of honey. If it’s the “fizziness” and carbonation that you crave, try sparkling water.

Tooth Enamel Damage

All diet soda’s contain some type of ingredient to promote carbonation.  Phosphoric acid and citric acid are found in many diet sodas to preserve carbonation: both of these ingredients weaken and destroys tooth enamel over time.

As with most things in life, moderation is the key. Remember, one of the easiest and least expensive health tools is to simply drink water  throughout your day. This will hydrate your body, make your organs work more efficiently and help to regulate your cravings.

/by

Knee Exercises: Straight Leg Raise

Physio exercises to help improve range of movement at the knee and strengthen the quads.

This video is presented by qualified Chartered Physiotherapists Steph Davies and Louise Aylwin at www.physioexerciselibrary.com

For more information about knee exercises, please contact our physiotherapists Nicole Logan or Shadie Fleifel.

/by

Benefits of Electro-Acupuncture

ElectroAcupunctureElectro-acupuncture is the application of an electrical current to acupuncture needles to stimulate healing within the body.

Electro-acupuncture is similar to traditional acupuncture in that the same points are stimulated during a treatment. As with traditional acupuncture, needles are inserted on specific points along the body, and the needles are  then attached to a modality that generates a continuous electric pulse using small clips.

The electro-acupuncture device delivers about 10-80 milli-amps depending upon the selected setting.  Patients may experience a tingling sensation while being treated with electro-acupuncture, which is due to the current. The average treatment  length with electro-acupuncture is 10-20 minutes.

The benefits of using electrical stimulation are:

  1. Electro-acupuncture helps reduce total treatment time by providing continuous stimulus.
  2. It is easy to control the frequency of the modality, and it can be customized to produce a stronger current as needed.

According to the principles of traditional Chinese medicine, illness is caused when qi does not flow properly through the body. Acupuncturists determine whether qi is weak, stagnant or out of balance, which indicates the points to be stimulated.

Electroacupuncture is considered to be especially useful for conditions in which there is an accumulation of qi, such as in chronic pain syndromes, or in cases where the qi is difficult to stimulate. Using a gentle electrical current in conjunction with acupuncture needles is an alternative way to stimulate the point and enhance the qi.

Victoria Spaurel is a registered acupuncturist having graduated from the Canadian College of Acupuncture and Oriental Medicine in Victoria BC in 2005. Her passion for Traditional Chinese Medicine (TCM) philosophy and diagnostic theory is deeply rooted in long-developed holistic beliefs in true health and wellness.

As a well-known acupuncturist; Victoria teaches at the Pacific Rim College of Acupuncture in Victoria BC and is a 20 year veteran to complimentary health care.  In that time she has developed a keen ability to identify and effectively treat patterns of disharmony with regard to the health of her patients. She is well loved by patients in her family practice and respected by her colleagues.

For more information on electro-acupuncture please contact our office at 250-382-0018.

/by

What’s Considered A Mental Illness

images3First published in The mind Unleashed – Nonconformity and Freethinking Now Considered Mental Illnesses

Is nonconformity and freethinking a mental illness? According to the newest addition of the DSM-V published in 2013 (Diagnostic and Statistical Manual of Mental Disorders), it certainly is. The manual identifies a new mental illness called “oppositional defiant disorder” or ODD. Defined as an “ongoing pattern of disobedient, hostile and defiant behavior,” symptoms include questioning authority, negativity, defiance, argumentativeness, and being easily annoyed.

The DSM-IV is the manual used by psychiatrists to diagnose mental illnesses and, with each new edition, there are scores of new mental illnesses. Are we becoming sicker? Is it getting harder to be mentally healthy? Authors of the DSM-IV say that it’s because they’re better able to identify these illnesses today. Critics charge that it’s because they have too much time on their hands.

New mental illnesses identified by the DSM-IV include arrogance, narcissism, above-average creativity, cynicism, and antisocial behavior. In the past, these were called “personality traits,” but now they’re diseases. And there are treatments available.

All of this is a symptom of our over-diagnosing and overmedicating culture. In the last 50 years, the DSM-IV has gone from 130 to 357 mental illnesses. A majority of these illnesses afflict children. Although the manual is an important diagnostic tool for the psychiatric industry, it has also been responsible for social changes. The rise in ADD, bipolar disorder, and depression in children has been largely because of the manual’s identifying certain behaviors as symptoms. A Washington Post article observed that, if Mozart were born today, he would be diagnosed with ADD and “medicated into barren normality.”

According to the DSM-IV, the diagnosis guidelines for identifying oppositional defiant disorder are for children, but adults can just as easily suffer from the disease. This should give any freethinking American reason for worry. The Soviet Union used new “mental illnesses” for political repression.  People who didn’t accept the beliefs of the Communist Party developed a new type of schizophrenia. They suffered from the delusion of believing communism was wrong.  They were isolated, forcefully medicated, and put through repressive “therapy” to bring them back to sanity.

When the last edition of the DSM-IV was published, identifying the symptoms of various mental illnesses in children, there was a jump in the diagnosis and medication of children. Some states have laws that allow protective agencies to forcibly medicate, and even make it a punishable crime to withhold medication.  This paints a chilling picture for those of us who are nonconformists. Although the authors of the manual claim no ulterior motives but simply better diagnostic practices, the labeling of freethinking and nonconformity as mental illnesses has a lot of potential for abuse. It can easily become a weapon in the arsenal of a repressive state.

/by

The ABCDE’s of Melanoma

frecklesHere are the facts about the ABCDEs of Melanoma.  Part of good sun prevention and protection is checking your body for changes in moles at least once a year. Moles, brown spots and growths on the skin are usually harmless – but not always.

Anyone who has more than 100 moles is at greater risk for melanoma. That’s why it’s so important to get to know your skin, so that you can recognize any changes in the moles on your body.

Look for the ABCDEs of melanoma, and if you see one or more, make an appointment with a physician immediately.

Asymmetry                                                                                                                                                                                                                                             If you draw a line through this mole, the two halves will not match.

Border                                                                                                                                                                                                                                                         The borders of an early melanoma tend to be uneven. The edges may be scalloped or notched.

Color                                                                                                                                                                                                                                                             Having a variety of colors is another warning signal. A number of different shades of brown, tan or black could appear. A melanoma may also become red, blue or some other color.

Diameter                                                                                                                                                                                                                                                 Melanomas usually are larger in diameter than the size of the eraser on your pencil (1/4 inch or 6 mm), but they may sometimes be smaller when first detected.

Evolving                                                                                                                                                                                                                                                                           Any change – in size, shape, color, elevation, or another trait, or any new symptom such as bleeding, itching or crusting – points to danger.

Many sunscreens only protect against UVB rays, but to be protected against both UVA and UVB rays, look for a ‘broad spectrum’ sunscreen or products that contain zinc oxide or titanium dioxide.

Aside from skin cancer, the sun’s UV rays also cause:

  • Premature aging: Signs of premature aging include wrinkles, mottled skin, and loss of skin’s firmness.
  • Immunosuppression: Weakening of the body’s ability to protect itself from cancer and other diseases.
  • Cataracts / macular degeneration: Macular degeneration, for which there is no cure, is the leading cause of blindness in people aged 65 and older.

Remember to check your birthday suit on your birthday for moles, brown spots and growths!  Skin cancer is very treatable when caught early.

/by
,

Should I Get That Looked At?

wrist-pain1If you sprain your wrist or ankle, should you get it looked at?  Yes…the usual signs and symptoms of a muscle sprain or strain includes pain, swelling, bruising, inflammation, muscle weakness and the loss of the ability to move the joint/muscle.

A sprain is an injury to a ligament; that’s the fibrous tissue that connects bones to other bones. Ligament injuries involve a stretching or a tearing of the fibrous tissue.

A strain is an injury to either a muscle or a tendon which are the tissues that connect the muscles to the bones. Depending on the severity, a strain can be a simple overstretched muscle or can result in a tear of the muscles or tendon.

For the first 24 to 48 hours after a sprain or muscle strain you should:

• Rest the sprained or strained area..
• Ice for 20 minutes every hour. (Never put ice directly against the skin)
• Compress by wrapping a tensor bandage or sleeve lightly around the joint or limb
• Elevate the area above heart level

For the first 72 hours after a sprain or muscle strain you should avoid:

• Heat – such as hot baths, saunas or heat packs
• Alcohol – this will increase bleeding and swelling and decrease healing
• Running – any form of exercise that could cause more damage
• Massage – may increase bleeding and swelling

If your injury is a sprain, don’t stop moving the affected joint, and make sure to begin gentle exercises as soon as possible several times a day. The aim is to get the joint moving, and to prevent it becoming stiff.

If your injury is a strain, it’s best to immobilize the injured muscle for the first few days to allow it to start healing so you can move it without injuring it again in the same place.

Chronic strains and sprains are usually the result of prolonged overuse or repetitive movement of the muscles and tendons and the length of time it takes to recover from a sprain or strain depends on how severe it is.

Always have your health care practitioner examine your injury. The  healing time can range anywhere from 2 weeks to 6 months, and your Chiropractor or Physiotherapist can diagnosis your injury and can advise you on the correct treatment, including creating a range of exercises and therapies that will help you to improve the function and strength of the joints and muscles, and help speed up the recovery time.

/by

Caring For Your Feet When You Have Diabetes

Plantar-FasciitisArticle written by medbroadcast.com

People with diabetes need to get to know their feet like – well, like the back of their hand. That’s because the high blood glucose levels common in diabetes can lead to two types of damage that spell trouble for the feet:

• blood vessel damage: Blood vessel damage can reduce blood flow to the feet, which can make the feet more vulnerable to ulcers and infection and make wounds slower to heal.
• nerve damage: The nerves that carry messages from the feet to the brain can be compromised by too much glucose in the blood.

This nerve damage is called neuropathy. When that circuit is interrupted by nerve damage, your feet might have a burning, numbing, or tingling sensation, or you might not be able to sense pain. That sounds like a good thing until you realize that feeling pain is what signals you that problems are afoot.

So say you wear new shoes, and they rub a blister onto your heel. With nerve damage, you might never know that the blister is there at all. And a simple blister that goes undetected can grow into a deep sore, known as an ulcer. An ulcer that becomes infected is a serious condition. Add reduced blood circulation to the mix, and the healing process slows down. To compound the problem, glucose-rich blood provides plenty of food for germs, making infection even harder to fight off.

Left undetected or untreated, ulcers and other foot injuries can affect mobility, changing a person’s weight distribution on their feet and boosting their risk of blisters and calluses. Infections can even advance to the point of gangrene. In fact, people with diabetes are at an elevated risk of foot or leg amputation compared to people without diabetes. Amputation is needed to prevent gangrene from spreading to other parts of the body.

Take steps to better foot care – Foot care actually starts far from your feet. Undoubtedly, the first and best strategy for healthy, happy feet is to manage your blood glucose levels. Keep your levels on target as often as possible, and you will minimize and even prevent the damage to your nerves and to your blood vessels. And smokers with diabetes, be advised: smoking decreases blood flow to your feet and can increase the risk of amputation.

Beyond blood sugar management and stopping smoking, there are several things you can do directly to manage your feet:
Go on a daily feet-scanning mission. Just like brushing your teeth or washing your face, checking your feet should be a part of your everyday routine.

• Check all sides of your feet – tops, bottoms, the toes, in between the toes, on the heels. You’re searching for any sign of potential trouble: ingrown toenails, cuts, cracking or dry skin, calluses, blisters, sores, corns, or warts.
• Changes in skin temperature could also signal developing sores.
• You can do your scan in the bath or shower, in bed, wherever it’s easiest for you to see your feet well.
• For those with mobility issues or who cannot reach their feet, you can ask a friend or family member to help out. Some people use mirrors to get a better view of the bottoms of their feet. Mirrored weigh scales are also available.
• If you notice any changes or troubling marks, consult your physician, primary health care provider, or foot specialist. Do not attempt to self-treat injuries or infections – even something as seemingly minor as an ingrown toenail.

Treat your feet with TLC
When you have diabetes, keeping your feet clean is crucial. But the simple act of washing your feet becomes a little more involved.
• Wash your feet daily in warm water using a mild soap. This means wash – not soak. Soaking can dry the skin. And warm water – not hot or cold. Nerve damage may make it hard to tell how hot or cold the water is, so test the temperature with your hand.
• Dry your feet well. Be gentle. Use a soft towel to pat dry and don’t forget between your toes. Avoid scrubbing or rubbing the skin too briskly.
• Moisturize your feet – your heels/soles – in the morning and at bedtime. Dry skin can crack and leave you susceptible to infection. Excess moisture also welcomes germs, so don’t use too much lotion, and never apply it between the toes. Shake on unmedicated powder to minimize sweating.
• After a shower, your nails are softer, so that’s the perfect time to tidy up your toenails. Trim nails straight across and not too short to prevent in-growns. If your nails have grown too thick (e.g. due to fungal infection), have someone help you.

Keep them covered
Something as straightforward as putting on your shoes and socks presents potential problems.
• Before slipping your feet into your shoes, look into each shoe and use your hand to feel around inside. You never know when a stray pebble, thumbtack, or paperclip could be awaiting your foot.
• Buying new shoes? Since feet swell through the day, it’s best to shop for shoes late in the afternoon.
• Choose shoes that fit properly, that don’t rub blisters, that provide cushioning, and that encourage even distribution of weight across the foot. Flip-flops, sandals, or peep-toe, pointy-toed, high-heeled, or worn-out shoes are not recommended.
• With any new pair of shoes, allow time to break them in. During the first few weeks, wear them for only 1 to 2 hours at a time.
• Socks rock. Always wear socks or stockings to keep feet from sweating too much or rubbing blisters. Switch your socks daily, and opt for looser-fitting ones that are not tight around the ankles.
• During colder weather, wear loosely-fitted wool socks to protect your feet from moisture and frostbite.
• Never go barefoot! Wear slippers or shoes at all times when you will be walking around, even indoors.
• Put your feet up when sitting. Don’t cross your legs for long periods of time.

Have your health care provider perform periodic foot check-ups:
Most physicians/health care providers know that foot care is a priority for people with diabetes, but you can advocate for your own two feet, too.
• Remove your shoes/socks when you’re waiting for your health care provider. This way, neither of you can forget about your feet.
• Don’t be foot-shy. If you have a question or concern, speak up.

/2 Comments/by