How Has Canada Food Guide Changed and Has it Helped Us?

Did you know that Canada’s Food Guide no longer includes how many servings of different foods to include daily, but urges people to eat more of some things and less of others?  They say to eat more fruits and vegetables and less meat.  The iconic rainbow of the Canada’s Food Guide recommended eating 4-10 servings of vegetables (1/2 cup serving size) has now changed to a ‘plate’, half of which is now fruits and vegetables.  One quarter of the ‘plate’ should include whole grains like pasta and rice and the other quarter should be filled with protein, preferably plant-based like nuts, tofu, lentils or beans.  They recommend plant-based proteins in order to increase fiber intake and lower intake of processed meats and saturated fats (to reduce risks of cardiovascular disease, diabetes and colon cancer).  Missing on this new ‘plate’ are the ‘milk and alternatives’ food group which may reduce key sources of many nutrients that many of us fall short of.  Although dairy products are not shown on the ‘plate’ they do say that you can include low-fat dairy products like milk and cheese as a protein source.  Where do fats fit in all of this?

There are no fats showing on the new ‘plate’ however they say that choosing foods that contain mostly healthy fats are the way to get your fats into your diet and are recommended such as nuts, seeds, avocado, fatty fish, vegetable oils and soft margarine.  Soft margarine????  Really?  So, I supposed they are not opposed to partially hydrogenated fats which are essentially trans-fats and are used in most soft margarine.  They do not recommend saturated fats such as fatty meats, high fat dairy products and oils such as coconut oil (old school thinking).  When preparing foods, they recommend using healthy oils such as olive, flax seed, safflower, sunflower, soybean, peanut, sesame, canola and corn oil.  OK, so we know that saturated fats have been given a bad wrap in recent history as being bad for our health, particularly heart health.  Most of this advice is backed by flawed, incomplete scientific studies that ignore the principles of the ketogenic diet which we now have numerous scientific data to back this diet up, and more keep coming.  Also, a lot of the old research that condemns saturated fats failed to consider or take into account the high consumption of carbohydrates alongside the fat intake of the research subjects.  Of course, when you mix high fat with high amounts of carbohydrates, you are just asking for trouble.

I know it’s hard to change your thoughts on what we have been ‘trained’ to believe over the past number of years but if what they say is true in terms of better health, why is obesity a major epidemic right now, especially among children?  We have a lot of scientific data that shows that people who are obese have a greater risk of heart disease, diabetes, cancer ad premature mortality than a normal weight person.  This alone has been estimated to cost our Canadian economy by approximately $4.6 BILLION, which is an increase of about 19% from 2000.  So where is the disconnect?  At the same time, we are now gathering so much evidence that the low-carb and keto diet are much healthier for you mainly because you are drastically reducing your sugar intake.  Remember EVERYTHING with the exception of meat and fat is sugar.  ALL carbohydrates (simple and complex) and ALL other foods break down into glucose.  I believe, as many health professionals believe, that sugar is the culprit to ill health.

Ok, so we know that sugary foods such as sugary drinks, donuts, cakes and candy are bad for you but keep in mind, as much as these are very high-sugar foods, they are still bad because it’s sugar.  How does sugar affect our health?  Did you know that an abundance of sugar may cause your liver to become resistant to insulin, which helps turn sugar in your bloodstream into energy?  This means your body isn’t able to control your blood sugar levels as well which can cause type 2 diabetes.  When you eat excess sugar, the extra insulin in your bloodstream can affect your arteries causing the walls to grow faster than normal and get tense which adds stress to your heart and over time, damage to the heart which can lead to heart disease.  Sugar creates a surge of dopamine in your brain (the feel-good hormone) and your brain starts to need more and more sugar to get that same feeling of pleasure creating more and more sugar cravings that are hard to ignore, causing you to eat more.  Eating something high in sugar can give you a quick burst of energy aka ‘sugar high’ by raising your blood sugar levels fast.  However, when your levels drop as your cells absorb the sugar, you may get the ‘sugar crash’ which makes you feel jittery and anxious.  Studies show that a high sugar intake is linked to a greater risk of depression.  Sugar also causes inflammation in the body which is NOT a good thing!  I could go on…

Conclusion?  Canada’s Food Guide is predominantly sugar in one form or another.  Think about it…half of your ‘plate is fruits and vegetables (sugar), one quarter of the ‘plate’ is grains (sugar) and the other quarter of the ‘plate’ is protein which they recommend plant-based proteins (sugar again).  I would like to know what they based their changes on for the new ‘plate’ over their ‘rainbow’ guide (which wasn’t any better).  According to The University of Toronto Faculty of Medicine “Canada’s Food Guide needs a facelift.  The blueprint that informs our relationship with food fails to help people make the heathiest choices.  In the midst of an obesity crisis that threatens our health and our health care system, this document is obesogenic.  We need to do better.”  I agree.  I’d love to hear your thoughts on this…

The Magic Pill – Movie

I remember when the Atkins Diet gained popularity there were many health professionals that tried to debunk the diet saying it was unhealthy and you were going to get heart disease.  Many years later you will still not find any hard evidence that the diet is unhealthy and in fact, many health professionals were completely surprised that the diet had the opposite effect.  People were getting healthier, losing weight, lowering cholesterol and eradicating diabetes.  Recently I have been doing a lot of research on some long term studies of the ketogenic diet and published one the other day.  Today I found a movie on how the keto diet can literally save thousands of lives and that we all should be eating this way.  Basically meats, vegetables and good fats.  Remove sugar completely and watch serious diseases disappear.  I suggest that you just watch this 2:25 minute trailer on the movie called The Magic Pill:  https://www.youtube.com/watch?v=61GitUC_678    Copy and paste this link into your browser.

Just 2 minutes of your time will hopefully prod you to watch the movie.  I would love to hear what you think of the movie if you watch it, especially if you have any health issues or your family has health issues.

And by the way, the Ketoba product is now in stock and I started to take it today.  I will keep you all posted on my weight loss results.  I have a good 30 pounds to lose and if this does it, I am going to buy shares in the company lol.  Will keep you posted!

Artificial vs. Natural Sweeteners

Have you ever read the back of a package of sweeteners found on the dining table in restaurants and coffee shops?  These are the little blue, pink and yellow packages?  Some of them have warning labels that say “This product contains 28% sodium cyclamate.  Cyclamates should be used only on the advice of a physician.”  Some others say “Use under medical supervision.”  Have you ever read that?  I have to wonder why they would put these warnings on the packages.  How do we know which sweeteners are safe and which ones aren’t?  People are often surprised at how often dangerous artificial sweeteners are included in prepared foods, medications and beverages.  Here are a few surprising examples of where to check for the dangerous sweeteners: chewing gum, cough syrup, no-calorie drinks, breakfast cereals, yogurt, frozen yogurt and other frozen deserts, candies, baked goods, toothpaste and mouthwash and medications, to name a few.  If you want to learn more about any one of these sweeteners, you will have to research them individually.  There are tons of information on each one listed below.  I will also help you decide which ones are the safest to take, in my humble opinion.  Let’s look at some of them briefly but before we do, know that there are plenty of natural, healthy sweeteners available that provide essential nutrients and taste great which I will also list below.

Aspartame:  Aspartame is currently used in more than 6,000 consumer foods and drinks, and over 500 prescription drugs and over-the-counter medications.  Some health professionals say this is the most dangerous sweetener on the market.  Some of the technical names for aspartame are NutraSweet and Equal.   Aspartame accounts for over 75% of the adverse reactions to food additives reported to the FDA.  Aspartame is comprised of approximately 50% phenylalanine, 40% aspartic acid, and 10% methanol.  Aspartic Acid (Aspartate) which acts as neurotransmitters in the brain by facilitating the transmission of information from neuron to neuron. Too much aspartate in the brain kills certain neurons by allowing the influx of too much calcium into the cells. This influx triggers excessive amounts of free radicals, which kill the cells. The neural cell damage that can be caused by excessive aspartate is why they are referred to as “excitotoxins.” They “excite” or stimulate the neural cells to death.  Some side effects of aspartame include headaches/migraines, anxiety, dizziness, rashes, heart palpitations, joint pain, vision problems, seizures and much more.

Acesulfame potassium (acesulfame-K):  This is a potassium salt containing methylene chloride, a known carcinogen. Long term exposure to methylene chloride can cause headaches, nausea, emotional imbalances, and damage to the liver and kidneys.  Acesulfame-K has been shown to produce breast tumors, lung tumors, and other types of tumors, leukemia, and chronic respiratory disease in rodents.

Saccharin (Sweet ‘N Low):  In the 1970s, saccharin and other sulfa-based sweeteners were believed to possibly cause bladder cancer, and it was required to carry the following warning label: “Use of this product may be hazardous to your health. This product contains saccharin, which has been determined to cause cancer in laboratory animals.”   The FDA removed this warning, but many studies continue to link saccharin to serious health conditions. Sadly, it’s the primary sweetener for children’s medications, including chewable aspirin, cough syrup, and other over-the-counter and prescription medications. It’s believed that saccharin contributes to photosensitivity, nausea, digestive upset, tachycardia and some types of cancer.

Sucralose (Splenda): Sucralose, derived from sugar, was originally introduced as a natural sugar substitute. However, in reality, it’s a chlorinated sucrose derivative. Yes, chlorine, one of the most toxic chemicals on the planet. Sucralose was originally found through the development of a new insecticide compound and wasn’t originally intended to be consumed.  It’s uncertain as to why the FDA approved sucralose knowing the nature of chlorine. You should know too that it was approved even though the pre-approval research revealed possible toxicity of the substance.  Some of the side effects some people experience with sucralose include migraines, intestinal cramping, rashes, dizziness, bloating, acne and chest pain to name a few.

Agave: Agave is a sweetener commercially produced from several species of the agave plant. This sweetener has more concentrated fructose than high fructose corn syrup and has been shown to alter liver function, promote obesity, and increase insulin resistance for both diabetics and non-diabetics.

There are many more sweeteners that are possibly dangerous…too many to mention but know that there are also some sweeteners that are ok to have.  Here are some of them:

Stevia:  Stevia is not an artificial sweetener but actually a plant which happens to taste 200-300 times sweeter than sugar.  It has been used for hundreds of years in South America to support healthy blood sugar levels and prompt weight loss.  Today, stevia is available in liquid drops, packets, dissolvable tablets and baking blends. It has zero calories, zero carbohydrates and none of the nasty side effects of artificial sweeteners, making it an ideal natural sweetener.  You can even buy diet pop which is sweetened with stevia called Zevia.  I buy it myself and they have some great flavors to choose from and taste great.

Raw Honey:  Raw honey is a true superfood.   It’s packed with enzymes, antioxidants, iron, zinc, potassium, calcium, phosphorous, vitamin B6, riboflavin and niacin. Together, these essential nutrients help to neutralize free radicals while promoting the growth of healthy bacteria in the digestive tract.

One tablespoon of raw honey has 64 calories and has less impact on the glycemic load than a single banana. It’s important to note that these are the benefits of raw honey. Once honey has been pasteurized, it loses the many of the health benefits that raw honey brings to the table.  Look for local raw honey at farmer markets and directly from local beekeepers.   Also, the darker the honey, the richer the flavor and the greater the health benefits.

Sugar alcohols:  Sugar alcohols like xylitol, erythritol, sorbitol and mannitol have been around for decades without safety problems. But some people do experience stomach discomfort or diarrhea after eating sugar alcohols. If they give you trouble, try sticking with only erythritol, which research shows is not fermented by gut bacteria, meaning it may cause fewer digestive woes.

Coconut Sugar:  Most people have heard about the benefits of coconut water, coconut oil, coconut milk, coconut flour and, of course, fresh coconut.  Now, more and more people are using coconut sugar as their natural sweetener of choice because of its low glycemic load and rich mineral content.  Packed with polyphenols, iron, zinc, calcium, potassium, antioxidants, phosphorous and other phytonutrients, coconut sugar is versatile and now readily available. Coconut sugar is extracted sap from the blooms of the coconut and then heated. Next, through evaporation, we get coconut sugar.

There are other natural sweeteners available but the ones listed above are my personal favorites.  Give some of them a try and see how you like them too!

What Happens When You Eat Too Much Sugar

Have you heard that sugar is bad for you?  There is a lot of science now to back up what happens when you have too much sugar.  Let’s start off by talking about how the body deals with sugar.

When I am referring to sugar, I am not just talking about the white powder so let’s define exactly what I am referring to.  Everything that you eat breaks down into glucose (sugar) with the exception of meat or fat.  This includes foods like baked goods, crackers, fruit and fruit juice, cereals, vegetables, bread and so on.  It’s quite surprising how much sugar is in some foods that you wouldn’t think is high sugar like BBQ sauce and ketchup.   Soda pop is a killer for sugar.  It is 95% sugar!  In fact, one can of pop has about 16 teaspoons of sugar in it!  Candy is pure sugar as is some dried fruit.  And don’t be fooled by fruit.  Yes it is healthy for you and has lots of great immune boosting properties but it is still sugar so this is a case where it is appropriate to say the phrase that ‘too much of a good thing is bad’.  Juice is worse.  How much juice do you get when you squeeze one orange?  Not much.  So a full glass of orange juice is not only pure sugar but because you aren’t eating the whole fruit, you are losing the fiber which makes it much higher on the glycemic index.  It gets absorbed immediately in the blood stream and spikes your insulin very quickly.

Glucose is the number one source of energy for our bodies however overconsumption of glucose can wreak havoc.  Your insulin spikes to regulate your blood sugar.  Once you eat glucose, your body releases insulin, a hormone from your pancreas.  The insulin’s job is to absorb the excess glucose in the blood and stabilize sugar levels.  Today on average people are eating around 32 teaspoons of sugar every day.  A little sugar in your coffee, cereal for breakfast with a glass of juice, a sandwich for lunch and potatoes for dinner and you have over consumed sugar for the day.  This doesn’t include the dessert you ate or the mid-day or evening snacks.  It’s really not that hard to do.  For one day, count how many grams of sugar you eat.  You will be surprised how much you eat because most of us don’t think of the bread or potatoes as sugar.

What’s even more disturbing is that people are consuming excessive sugar in the form of fructose or high-fructose corn syrup (HFCS). This highly processed form of sugar is cheaper yet 20 percent sweeter than regular table sugar, which is why many food and beverage manufacturers decided to use it for their products, as it would allow them to save money in the long run.  The bad news is that the human body is not made to consume excessive amounts of sugar, especially in the form of fructose. In fact, your body metabolizes fructose differently than sugar. It is actually a “hepatotoxin” and is metabolized directly into fat!

Some other devastating effects of too much sugar, particularly fructose in your diet include: liver damage (more so than alcohol), fools your metabolism by turning off your body’s appetite-control system, causes metabolic dysfunction, increases uric acid levels, causes diabetes and heart issues.

Sugar is addicting too.  The more sugar you eat the more you crave.  It takes only 48-72 hours to eliminate your cravings for sugar once you cut it out and you will gain a huge amount of energy.  I strongly recommend that you follow my low carb regime and not only will you lose weight, you will protect yourself from all of the damage that excess sugar will cause and you will feel so much better.

How Many Carbs are in Alcoholic Drinks?

I have been asked many times about drinking alcohol while following a low carb diet so here is the scoop.  First, know that calories from alcohol are empty calories meaning they have no nutritional value.  Also, alcohol will be metabolized before any other food or drink.  Drinking alcohol can reduce the amount of fat your body burns for energy.  But if you have to have a drink or two, let’s pay attention to the amount of carbs that are in different drinks.

Spirits such as vodka, rum, whiskey, brandy, gin, bourbon and tequila have no carbs but be careful what you are mixing it with.  One can of pop has between 35-45 grams of carbs depending on the brand of pop.  1 cup of orange juice has between 25-30 grams of carbs.  Cocktails such as Mojito’s have up to 25 grams of carbohydrates if it is just a regular size however many restaurants and bars have jumbo drinks.  Martini’s have less than one carb per drink.

If you like a cold beer, you are looking at 12-15 carbs per beer and lite beer has about 5-7 carbs.  Red wine has about 2-3 carbs and white wine has 2-5 carbs per 6oz glass.

So if you want to have a drink, your best choice would be spirits mixed with club soda or water and lemon for flavor.  There are also sweeteners or water flavors that you can add to your drink but be sure to get them sweetened with Stevia and not aspartame.  Skinny Girl uses vegetable juice for color and Stevia Extract and cane sugar for sweetness.  When you look at Crystal Lite’s ingredient list you see 12 ingredients, including the artificial sweetener Sucralose and sucrose acetate isobutyrate, a thickening or “weighting” agent also found in printing inks.  In the Mio brand, the second ingredient is propylene glycol, a preservative, thickening agent, and stabilizer, also used as antifreeze to de-ice airplanes, as a plasticizer to make polyester resins, and found in electronic cigarettes.  There are so many brands of flavorings that you simply need to look at the ingredient list so you are not loading your body up with harmful chemicals, especially if you use it a lot.

Remedies for Blood Sugar Issues

Top Remedies for Blood Sugar Issues

Do you have blood sugar issues?  Hypoglycemia, Pre-diabetes or diabetes?  As you know by now I am a big advocate of the low carb lifestyle.  Why?  If we eat too much sugar or high-glycemic carbohydrates (white rice, cakes, crackers, bread, potatoes and cookies), we experience a rapid influx of blood sugar. Our body must rush in to compensate with a spike of insulin to take care of the sudden overabundance of glucose, leaving us tired and irritable from the yo-yo effect.   Keeping your blood sugars balanced is one of the most important steps you can take for overall health and vitality as well as weight control. Besides eating a wholesome diet rich in low-glycemic whole fruits, vegetables, protein, and complex carbohydrates, you can optimize your blood sugar levels by including supplements that promote glucose balance.

Check out the top remedies to help you control your blood sugar levels.

  1. Chromium: The best form of this trace mineral is chromium picolinate. Chromium can normalize blood sugar levels, improve blood sugar utilization and decrease insulin requirements in people with glucose intolerance and insulin resistance.
  2. Alpha-Lipoic Acid (ALA): Not only is ALA a very potent anti-oxidant, it enhances insulin sensitivity
  3. Banaba Leaf Extract: Banaba leaf contains corosolic acid that helps transport glucose from the blood into cells for use as energy
  4. Cinnamon: Cinnamon is a powerful antioxidant and works to improve blood glucose by slowing stomach emptying after meals and enhancing insulin sensitivity
  5. Fenugreek: Fenugreek supports balanced blood sugar levels by slowing digestion and carbohydrate absorption. Fenugreek may also stimulate insulin production due to an abundance of amino acids
  6. Gymnema Sylvestre: Gymnema Sylvestre normalizes blood sugar by increasing insulin levels, reducing glucose absorption, and improving sugar uptake
  7. Magnesium: Magnesium increases insulin sensitivity and supports healthy glucose levels

Low carb, low carb, low carb.  Sugar is clearly the culprit to blood sugar issues.  By following a low carb diet you will not have the blood sugar spikes that carbohydrates cause.  It’s really not hard.  It’s simply a matter of being a little creative with your diet and opting not to eat potatoes, pasta, rice and bread.  These are the biggest culprits to name a few.  As much as fruit is healthy for you, it is not good for blood sugars to limit fruit to no more than 1-2 per day and stick with the low glycemic choices like berries.

What to look for in a weight loss supplement

In order to lose weight, there are a few factors to consider that a good weight loss supplement will address:

  1. Stress: You need to address stress. When you are stressed (mentally or physically) your body goes into the ‘fight or flight’ response.  When this happens your body immediately stores fat.  It is our coping mechanism.  Your body doesn’t know how long you’re going to fight or run so it needs to store energy for the long term.
  2. Appetite Control: Many of us ‘live to eat’ when we should ‘eat to live’.  We are addicted to food and are surrounded with fast food and junk food.  We need to get our appetites under control.
  3. Blood Sugar: It is imperative to keep our blood sugars balanced. When our blood sugar is out of whack and insulin levels are high, your body compensates by storing fat.
  4. Boost Metabolism: You will lose more weight and much faster if you increase your metabolism.  Putting more wood on your fire will help you burn more fat, even at rest.
  5. Maintain or Gain Muscle: Muscle is metabolically active so the more muscle you have, the more calories you burn at rest.  Many low calorie diets do not allow you to eat enough protein which causes muscle loss.  Try having a protein shake in the morning or as a mid afternoon snack.

When looking for a weight loss supplement, if you can get something that has all of these factors in it…go for it!  Let me know if you need some help!