Sugar Cravings: Addiction or Just a Bad Habit?-Part 2
In Part 1, I cited studies showing that sugar can be an addictive substance. Now I'd like to look at how to successfully get this monkey under control.
Decrease Sugar Cravings Gradually
Unlike alcohol or drug addictions, we don't need to go off sugar cold turkey and suffer through horrendous withdrawal symptoms. In fact, those same studies showed that it is actually better NOT to suddenly stop sugar intake completely. Instead, make small changes over weeks and months that will gradually lessen your need for sweets and decrease the chance of relapse. For example, reduce the number of desserts per week over time and in smaller portions. Find other ways to decrease sugars and processed foods using the following tips:
- Rather than giving up sweet tasting foods altogether, try fresh, dried or frozen fruits, but avoid canned fruits that are usually loaded with super sugary syrup.
- When hunger sets in, use protein to curb the sugar cravings. Protein digests more slowly, increasing time between hunger pangs, and doesn't make your blood sugar spike. Plain yogurt, nuts, eggs, beans, wild caught fish or chemical and hormone-free meats are possible choices.
- Whole grains, as well as fruits and vegetables are high fiber, filling you up without spiking your blood sugar and avoiding a sugar crash later. Try your favorite nut butter on half an apple for a little protein plus fiber.
- Stay away from the pink, blue and yellow packet artificial sweeteners. Besides the chemical reasons, they'll hinder your progress in breaking the sweet habit, make it harder to control weight, and increase, not decrease sugar cravings.
- Keep all the other "good" sugars to a minimum also, including honey, brown sugar, agave, evaporated cane juice, brown rice syrup, anything ending in "-ose", and most especially, high-fructose corn syrup.
- Starting or increasing your amount of exercise generally leads to feeling better and the desire for healthier foods. Be sure it's something you enjoy doing and shoot for half an hour several times a week.
Herbal Support for Sugar Cravings
To make this process much easier, herbal formulas can put a major dent in sugar cravings. Our SUGAR FREE formula works well for this and has helped many of our patients overcome the "sugar monkey".Supporting the pancreas, liver and adrenal glands makes it even easier and healthier during these changes. We include herbal formulas for these in our SUGAR CRAVINGS, HYPOGLYCEMIA Therapy Pack, along with an instruction sheet and my book for more suggestions and support.Here are the links:
Doc Eve
for daily tips and updatesSugar Cravings: Addiction or Just a Bad Habit?-Part 1
Sugar cravings can make you crazy enough to want to bite the nearest thing in your way, usually someone's head. Does that mean we are truly "addicts" or has it just become a "bad habit". A number of studies, including one at Princeton University*, have come to the conclusion that "sugar can be addictive".The study states that sugar and other simple carbohydrate foods cause the release of dopamine in the brain which gives us feelings of pleasure - similar to cocaine and other "street drugs". It says that if you suddenly stop eating sugar, it can lead to strong sugar cravings and binge eating - behaviors similarly found in drug addiction.
Skyrocketing Sugar Consumption & Diabetes
This addictive sugar behavior has been increasing over the last 300 years. In 1700, the average person ate 4 lbs. of sugar per year. By 1800, it had more than quadrupled to 18 lbs, and by 1900 it was 90 lbs. per year. In 2009 - brace yourself - over 50% of Americans were consuming 180 lbs. of sugar per year - 45 times as much as in 1700. That's a LOT of sugar cravings to the tune of about a half a pound of sugar PER DAY - which is 48 teaspoons. It sounds impossible until you consider that one 12 oz. Coke has nearly 10 teaspoons of sugar and one 7-Eleven 44 oz. Super Gulp has 32 teaspoons of sugar - it adds up quickly. And, of course, sugar is added to more and more packaged foods.This has resulted in obesity rates in America going from 3.4% in 1890, to 15% of the entire U.S, population in 1975, to over 1/3 of the entire population in 2009 being obese. Projections are for 50% by 2030. It has also skyrocketed diabetes in America from .003% of the population in 1893 to 8.3% today.
Foods That Create the Sugar Cravings Highs and Lows
Besides the obvious sweet foods, carbs and starches turn into sugars also, like white bread, pasta, chips, pretzels, French fries, crackers, bagels, white rice and flour. When you down one or more of these with a soda, your blood sugar spikes, giving you a buzz of energy. Your pancreas then sends insulin to move the sugar from your blood into your cells for energy, and you may have a sudden drop in blood sugar making you feel tired, shaky and maybe dizzy.This may leave you looking for another sugar "high" and the addictive pattern continues. In human sugar studies, just looking at a photo of a milkshake set off effects in the brain similar to those in drug addicts.
Dealing With Sugar Cravings & Addiction Successfully
In Part 2 (Click here), we'll look at how to get off of this roller coaster with less chance of falling back into old habits.For now, if you want to get started losing the cravings for sweets, here are the links to the Sugar Free formula, or to the Therapy Packs for a more comprehensive approach to Sugar Cravings and Hypoglycemia, including support for the pancreas, liver and adrenal glands: * Princeton University study: (scroll down to "7. Conclusion" - last sentence) http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2235907/Doc Eve
for daily tips and updatesHerbal Calcium Supplements Over Laboratory and Milk Sources
We are often asked about calcium supplements and why we use herbs, rather than the white laboratory produced tablets in the stores. In short, easier digestion and vastly more complete absorption and usage in your body, plus a vast array of known and still undiscovered nutrients that only Nature can provide.
Laboratory Produced Calcium
Calcium carbonate is the most common type of calcium supplement taken. It is cheap to make in the lab because it is derived from rock and other non-food sources like shells. It is very difficult to digest so your toilet water ultimately ends up with lots of partially digested calcium. For the same reason, antacid/calcium carbonate tablets are not a good source of calcium, which, ironically, require more stomach acid to break down.These laboratory produced calcium supplements (including citrates, lactates, gluconates, orotates, etc.) also contain few, if any, of the nutrients that are essential for your body to absorb and use the calcium in your system. Plant source calcium is accompanied by ALL of the known, and yet to be discovered, essential nutrients for absorption and utilization in your body, including the all-important magnesium in the proper ratio.
Not Milk?
Many people believe it is just this side of child abuse not to give their children cow’s milk for calcium to build strong bones. Consider this:
- Americans consume 3 times as much milk as do Japanese, and have 2.5 times as many hip fractures*.
- Cow’s milk is high on the list of allergy foods and causes numerous health problems in children and adults alike (allergies, colic, excessive mucus, gas & bloating to name a few).
- Our son has never had a glass of cow's milk in his 30 years of life and is as strong as Colossus.
Herbal Calcium for Maximum Absorption and Use in Your Body
Cramp Bark has one of the highest known calcium concentrations in the plant world. It is also correspondingly high in magnesium in the proper ratio as provided by Nature (a much more reliable source than a lab technician when it comes to supplying nutrients). Being of organic matter, these, and all of their complementary nutrients that allow for complete absorption, are easily and quickly digested.Cramp Bark and MNF (Muscle [and Bone] Nourishing Formula) have been helping our patients for over 37 years to get relief from a wide array of health problems such as:
- Osteoporosis (See the previous Osteoporosis blog article below or click here for the Osteoporosis Therapy Pack)
- Muscle and Menstrual Cramps
- Infections (calcium is needed in the production of white blood cells which engulf germs and foreign matter invading the body)
- Insomnia
- Restless Leg Syndrome
- Sciatica
- Sensitive Teeth
- Stage Fright (taken in combination with Vervain)
So there you have it, Cramp Bark supplements provide a highly supported, vastly more easily and completely digested product, with no side effects, than laboratory versions and cow's milk... in our humble opinion.* Fujita, T. and M. Fukase, Comparison of osteoporosis and calcium intake between Japan and the United States. Proc.Soc.Exp.Biol.Med. 1992 / 200 (2) / 149-152.Doc Eve
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Osteoporosis Reversal Using Herbal Calcium
Osteoporosis is often singularly blamed on insufficient exercise, but there are other factors to consider.
Osteoporosis and Drinking Cola
A study published in The American Journal of Clinical Nutrition concluded that drinking colas resulted in lower bone mineral density (osteoporosis), especially in older women*. This held true for diet and decaffeinated colas as well.
Prescription Medications for Osteoporosis
Osteoporosis medications may make your bones in follow-up x-ray films APPEAR better, but are they? This class of drugs, called bisphosphonates (Boniva, Fosamax, etc.), do not help build new bone. Instead they prevent old, brittle bone from being broken down and eliminated, thus making the x-ray film of your bones appear denser. This may lead to shattered bones, most often a hip, following a fall.
The KIND of Calcium Supplement You Take is Very Important
Calcium carbonate, citrate, lactate and others, are laboratory produced and are lacking in the essential nutrients for calcium to be fully absorbed and used in your body (See “Herbal Calcium Supplements Over Laboratory and Milk Sources” - the blog just above).Herbal supplements, such as Cramp Bark and our MNF (muscle and bone nourishing formula), not only have easily-digestible plant food sources of calcium, but are also abundant in the synergistic nutrients essential to absorbing and transporting calcium in your body.Cramp Bark and MNF are also both used for PMS, menstrual cramps, charley horses (muscle spasms), sciatica, muscle weakness and sensitive teeth. Many of our patients who are actors use Cramp Bark in combination with Vervain for stage fright and audition nerves.
Follow These Strategies to REVERSE AND AVOID OSTEOPOROSIS:
- Take herbal supplements to provide an easily digestible calcium source containing synergistic nutrients, like Eve's Herbs Cramp Bark or MNF.
- Replace colas in your diet with pure water, diluted fruit or vegetable juices (if you drink alcohol, use small to moderate amounts).
- Do moderate amounts of exercise at least 2-3 times per week (especially resistance types - body weight, stretch bands or weights) for good bone and muscle strength.
- Avoid osteoporosis medications as these simply back up old, weak and brittle bone, rather than creating new strong bone, resulting in bone fractures or worse.
For a more comprehensive approach to osteoporosis, see our Osteoporosis Therapy Pack (click here).
*Am J Clin Nutr October 2006 vol. 84 no. 4 936-942 Doc Eve
for daily tips and updatesACNE Meets Its Match With Herbal Remedies
Herbal Remedies for ACNE
One approach to dealing with ACNE is to use herbs that cleanse and strengthen specific areas in the body that are contributing to the problem. Formulas containing herbs that accomplish these goals support healthier and clearer skin.The herbs in our Herbal Multi formula are primarily wonderful blood cleansers and tonics which support the liver in its work to detoxify the bloodstream. A clean bloodstream will almost always clean the skin, especially with hormone balancing formulas. Herbal Multi is a favorite for teenagers of any age with acne, boils and cystic skin problems.As hormones are a frequent cause or contributor to acne, we use one of a few different formulas to support balancing the hormonal system. On the female side, we use the 50/50 formula which helps to regulate blood sugar and cholesterol levels and balance the immune system. It also helps to activate the libido (sexual energy) and increase endurance as a nice bonus. For the guys, we use Blend S, our most popular male stress relief, adrenal formula. It is high in natural plant vitamin C, acts directly on the reproductive organs, is energizing and a mild aphrodisiac.The third formula is Bilica which is very high in silica, the essential nutrient for healthy skin, as well as hair, teeth and nails – great for repairing splitting and weak nails or hair. Another nice benefit of this formula is high levels of naturally occurring and, therefore, easily digested, B vitamins, which are paramount for a strong and healthy heart.And rounding out the foursome is Bactotox, our most popular formula as Nature’s potent and fast-acting anti-bacterial/anti-viral. It promotes white blood cells in engulfing bacterial and viral invaders, including those in the skin lesions (zits) of acne. High in vitamin C, A and B3, and many other micro-nutrients, Bactotox is a must when traveling and for your medicine shelf when the first signs of colds, sore throats, other infections or an impertinent pimple appear.
An Acne Testimonial
"Using the herbs for my teen son’s acne (poor thing). Dermatologist’s original antibiotic Rx was quoted at $968 – WITH insurance! Had them change it to an Rx which then 'only' cost $199 – PER MONTH. They worked a bit, but for their cost we weren’t impressed. Sooo, gave the herbs a try last month and not only did they work – OF COURSE !- they worked faster, better, are cheaper, AND natural. Such a deal!! So super grateful. Thank you, thank Youuuu – T=)"
Therapy Packs for ACNE
For further info on our Therapy Packs for ACNE which include the above formulas, click on the appropriate one below:ACNE Therapy Pack - FemaleACNE Therapy Pack - MaleAcne is often simply and quickly remedied, although, if it has been a lifelong problem, it may take a few months to see significant changes.For optimal results, the above herbal Therapy Packs will include complete food-related instructions, including some great recipes in my book, Feeling Very Much Better, which is included, as well as herbal remedies specifically formulated and combined for eliminating acne.Best of Health Always,Doc Eve
for daily tips and updatesArthritis, Inflammation and Herbal Remedies
The term arthritis is most commonly used to describe chronic inflammation of the joints and surrounding tissues. The two most common types are OSTEOARTHRITIS (OA), caused by wear and tear, and RHEUMATOID ARTHRITIS (RA), where the immune system malfunctions and attacks the joints. RA may be brought on by food sensitivities, most commonly to gluten.
NUTRITIONAL CONSIDERATIONS in All Types of Arthritis and Inflammation
Studies have shown that too much URIC ACID in the blood can incite inflammation in the joints (not just the big toe!) causing heat, redness, pain and swelling. Foods containing high amounts of purine, like meats, seafood and alcohol (especially beer - sorry, guys) may need to be reduced or eliminated and can often bring about a dramatically rapid end to pain.Other "acid" foods should also be eliminated for a few weeks to see if improvement occurs, then re-introduced to see if the joint pain returns. These might include tomatoes and tomato products, cow dairy products, all refined sugar and sugar substitutes, and foods cooked with hot spices.Gluten allergy is always a consideration with arthritis. Avoiding gluten can be very tricky and requires a little research and reading of labels, as it is in many food you might not expect. Examples would include beer, candies, French fries, gravies, sauces, salad dressings, seasoned potato and tortilla chips, and many prepared soups. For a more complete list of foods that are gluten-free, and foods containing gluten to avoid, click here.
HERBAL REMEDIES for Arthritis and other Inflammatory Conditions
Besides OA and RA, other related joint inflammatory diseases include bursitis, capsulitis, lupus erythematosus, fibromyalgia, Lyme disease and gout.The Eve's Herbs AR+ formula is anti-inflammatory and analgesic, and is excellent for mild, chronic arthritis and most inflammatory conditions.For osteoarthritis and acute inflammation, we combine AR+ with Devil's Claw for even stronger therapeutic action.Strengthening the ADRENAL GLANDS is important also in helping the body overcome inflammation, so we recommend TQH or E:V for women and BLEND S or BLEND F for the men.For those who might want the complete arthritis package, the ARTHRITIS, BURSITIS, RHEUMATISM Therapy Pack, including a more complete discussion of dietary instructions, Dr. Eve's book, Feeling Very Much Better, which includes delicious recipes, and the above herbal formulas, click on one of these - Female Therapy Pack - Male Therapy Pack - or call us at 310-855-1111.Doc Eve
for daily tips and updatesWildfires and Smog of Summer and Lung Protection
Wildfires and Smog of Summer and Lung Protection
Our chests start to feel tight, and those little coughs are the efforts of our lungs and bronchi to reject the wildfires smoke trying to infiltrate them.We've had 4 days of wildfires smoke here in Ashland and the entire Rogue Valley. Firefighters are so engulfed in smoke they can't actually see where several of these wildfires are coming from. The vacationing rafters, on the popular Rogue River, look like they're taking the River Styx to Hades with further trips having been cancelled.For more photos from the Mail Tribune that tell a thousand words, click here.
Protection For Your Lungs
If you already have the Herba Pneu formula at home and are currently in the midst of wildfire smoke and/or smog, like we are, take an extra couple of capsules a day. If you haven't taken the Herba Pneu formula before, just follow the directions on the side of the bottle. It will make that little cough productive; in other words it is an expectorant that will clear the sinuses, bronchi and lungs.The initial reaction might be a runny nose for an hour or so, telling you that it's on the job. You are now expectorating.If you don't have any Herba Pneu, we can send it ASAP. This formula has a number of supportive herbs in it, but it is primarily the Cubeb Berries and Juniper Berries that do the cleansing work. The rest are wonderful plant source vitamins and calmatives to the whole respiratory system.For the burning eyes, you might consider our homeopathic Dry Eye Relief drops and use them frequently to soothe them. So, salut and pray for rain!Best of Health to you as always,Doc Eve
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