Curb the Cravings

Tips to Avoid Indulging
by Melissa Bosslet, RD, LN, CPT

Next time you can't say no to the Kit-Kat or you just have to have some ice cream after dinner, sit back and think about what your body is trying to tell you. Cravings - sugar, carbohydrate, salt, etc.- are signs that the body is missing something. Sometimes it is a particular nutrient, other times it is energy, and often times the body is missing the feel good hormones serotonin and/or dopamine. Serotonin is responsible for the euphoric feeling after indulging in carbohydrate rich foods. Carbs are precursors for this particular neurotransmitter, so when levels are low due to lack of sleep, insufficient sunshine, or inactivity, the brain responds by signaling your body to consume carbohydrates. Instead of picking up the donut, focus on other ways to boost serotonin levels naturally. Eat foods high in tryptophan, an amino acid that helps make serotonin, such as brown rice, chicken or turkey, yogurt, or cashews. Otherwise, catch a cat nap - 20 minutes will boost those levels, or 30 minutes of exercise will do the same thing.

Dopamine is another vital brain chemical that effects mood, appetite, and energy levels. Dopamine is easily depleted by stress, excess sugar, alcohol, or caffeine. To boost dopamine levels, focus on consuming plenty of tryptophan containing foods. Bananas, pumpkin seeds, avocado, almonds, and soy products will all help synthesize dopamine, boosting mood and shrinking that craving.

Next time a craving rears its ugly head, focus on these things:

1. Try eating a food that will lead to production of serotonin and/or dopamine
2. Avoid situations that tend to provoke cravings
3. Indulge in a nap instead of the food
   
4. Stay well nourished by eating a variety of foods every 3-4 hours to balance blood sugars and prevent serotonin lulls
5. Wait 15 minutes - often times the craving will pass
6. Really think about what the body is missing - protein? healthy fats? nutrient rich carbs?
   

Stevia

Stevia is the latest (and greatest) in the line of sugar substitutes. It is an all natural herbal sweetener in the sunflower family. The leaves of the Stevia plant are naturally sweet, actually two times as sweet as sugar. Rebaudiana is the component extracted from the Stevia plant.

In December 2008, The Food and Drug Administration approved what natural food users have long been eating. Look for Stevia in powdered or liquid forms, with flavors such as French Vanilla and Chocolate Raspberry. Stevia works well for baking or to flavor plain yogurt, cereal, or drinks.

Why should you use Stevia instead of sugar or other alternatives? Stevia does not cause any changes to blood sugars, so it is safe for diabetics to use and keeps energy levels consistent, unlike sugar. It is also extremely helpful for anyone trying to control blood sugars and their weight, for it is calorie free. If Candida overgrowth is a problem, Stevia is a good option for you as well. Because Stevia is non-nutritive, yeast will not feed off of it. Stevia may actual improve teeth health by delaying plaque and bacterial growth. And unlike artificial sweeteners, it is natural! Aspartame and sucralose (Splenda) have been linked to weight gain, so Stevia is a better option.

On a side not, Coke plans to make a soft drink with the newly approved sweetener, calling it Sprite Green. Vitamin Water (yes, I am saying something almost good about this sweetened water) recently introduced Vitamin 10, made with erythritol, a sugar alcohol, and Stevia. Look for more products to come...

Agave Nectar - The New Black

Melissa Bosslet, RD, LN, CPT

After our quick review of glycemic index and glycemic load, it is time to talk about the nutritional devil: sugar. Sugar, or glucose, is digested very quickly, causing blood sugars to spike. Sugar draws out the body's nutrients, leaving it in a state of stress. The blood sugar roller coaster leads to mood swings, low energy, brain fog, poor concentration, headaches, and hunger. The best way to control blood sugar swings is reducing the glycemic load or sugar in your diet.

SO what do you eat instead of sugar? Agave nectar! Agave has an extremely low glycemic index of 30, meaning it is converted into sugar slower than potatoes, popcorn, oatmeal, and honey to name a few. If you must sweeten, do so with agave.

Agave nectar, or syrup as it is sometimes called, is made form the sap of the agave plant. Most of our agave comes from Mexico. Agave works very well as an alternative to sugar and artificial sweeteners - it is a natural product. It can be substituted for sugar when baking as well. Use about 1/3 to 1/4 less because agave is naturally sweeter. In other words, 1 cup sugar = 3/4 cup agave nectar. Since it is a syrup, or liquid, it is also a good idea to reduce other liquids in the recipe by 1/4. Agave is a good vegan substitute in place of honey, made from bees, and some sugars, which are often processed using tiny animal bones.

Remember, agave is a good substitute for sugar, but it still is adding calories (20 calories in each teaspoon) and does not have a nutritional benefit. So although agave is healthier, I am not promoting it as healthy.

Glycemic Index

Glycemic index is a quantitative way to measure how sugar affects the body. Foods are rated on how fast they enter the blood stream. They are given a "score" or glycemic index, somewhere between 1 and 100, 100 being the carbohydrates are converted to sugar almost immediately. Glucose is given a score of 100 because it is the body's ideal energy source; all sugars are converted to glucose before they are used for energy. The glycemic index is then converted to a glycemic load based on how many grams of carbohydrates the food contains. The larger the portion or the more concentrated source of carbohydrates their is, the higher the glycemic load.

food	carbohydrates	x	glycemic index	÷	100	=	glycemic load
12 oz. regular cola:	40.5	x	90	÷	100	=	36.4
fresh apple (medium)	21	x	54	÷	100	=	11.3
2 Tbsp. agave nectar	32	x	30	÷	100	=	9.6

When searching for a healthy food, consider the glycemic index or glycemic load. White or processed carbohydrates have higher indexes, and whole grains rank lower so they have less effect on blood sugar levels. Also, when carbohydrates are combined with proteins or fats, their efffect on blood sugar levels is decreased.

Glycemic Index of some commonly eaten foods.

Caf Content of Your Fav Bev

Hopefully after reading the post from a few days ago, many of you are looking for ways to cut back on caffeine. A pretty extensive list of caffeine content of coffee, tea (iced and hot), soda, energy drinks, desserts, and over the counter pills and medications can be found at the Center for Science in the Public Interest's website but here are the basics:

Coffee (depends on the brew and brand) 8 oz. 102-200 mg
Espresso 1 oz. 75 mg
Tea (hot) 8 oz. 40-120 mg
Tea (iced) 8 0z. 5-20 mg
Soft drinks
Coke 8 oz. 23 mg
Diet Coke 8 oz. 31 mg
Vault 8 oz. 47 mg
Mountain Dew 8 oz. 28 mg
Root Beer- Barq's 8 oz. 38 mg
Mug 8 oz. 0 mg
Sprite 8 oz. 0 mg
Energy Drinks 8 oz. 48-300 mg

To Drink or Not to Drink- Caffeine

Caffeine is the drug of choice for most people. In 2008, an average of 50% of Americans drink coffee a day, according to the National Coffee Association of America's research. Caffeine is in everything from chocolate, to tea, to coffee, soda, and energy drinks. So if caffeine is so widespread, why is it a good idea to avoid?

Many weight loss drugs will add caffeine to help speed the metabolism and therefore weight loss. Although caffeine may act as a appetite suppressent, over time it will actually increase appetite. When caffeine is first ingested, it acts as a stimulant, similar to adrenaline. The adrenaline effect causes the body to reach into its stored carbohydrates for energy, releasing the carbohydrates into the bloodstream, increasing blood sugars. What goes up, must come down, causing a crash in blood sugars and a ravenous appetite. In order for the body to lower the blood sugars, insulin is released, which will store the carbohydrates as fat.

Furthermore, every time you have that cup of coffee, it puts stress on the adrenal glands to release the stress horomone adrenaline. The adrenals are walnut sized glands and are not meant to be taxed daily. When people ask Elizabeth and I if it is okay for them to drink coffee, our answer usually depends on whether they need it. Once there is state of dependency, or somoeone needs multiple cups to keep them going, there are signs of adrenal fatigue. When your adrenals have more pressure on them from the caffeine, they respond less to external stress, resulting in illness, fatigue, and hormone imbalance, including sex hormones.

Many of us swear by caffeine to help wake us up in the morning. The catch 22 behind this theory- drinking coffee during the day may actually hinder your sleep during the night. Caffeine has a half life of 9 hours, meaning half of the caffeine you drink is still present in the bloodstream 9 hours later. So if you have coffee mid-afternoon, it may be interrupting your sleep patterns, causing waking up in the morning to be that much more difficult. In addition, poor sleep will cause an increase in stress hormones, putting further stress on the adrenals.

Although stopping caffeine altogether can be quite a challenge, definitely consider cutting back. Ease off of it by asking for half-caf. Or brew your own by putting half scoops of regular and half decaf. Some coffee brands actually make a half-caffeinated coffee. After about two weeks without caffeine, see how you feel. I would love to hear your feedback!

Pumpkin Pie Oatmeal

Reader Recipe of the Month- Oxygen Magazine

This recipe will help you enjoy the flavor of pumpkin without having to eat it in pie form!

1 cup water
½ cup canned pure pumpkin- Good source of potassium, vitamin A, vitamin C, and powerful antioxidants. Pumpkin also has anti-inflammatory properties.
½ cup old-fashioned oatmeal- A heart healthy, high fiber grain. Note: Gluten free varieties are available!
1 tbsp cinnamon- Great for blood sugar control!
1 tsp pumpkin pie seasoning- Adds lots of flavor with no sugar or calories.
2 tbsp Stevia, an herbal sweetener that will not raise your blood sugars. It actually can help control them!

1. In a small pot, bring water to boil.
2. Stir in pumpkin and remove from heat; turn to low.
3. Stir in oats and put pot back on burner, gradually increasing heat to medium low – reduce heat if it begins to bubble or splatter.
4. Cook for 7 minutes until oats are cooked and fluffy.
5. Stir in cinnamon, pumpkin pie seasoning and Stevia.

If you are in a hurry, you can also microwave the oats for 90 seconds – 2 minutes.

For more great recipes, check out Oxygen Magazine's website at http://www.oxygenmag.com/main.php?page=7&id=658.