Category Archives: Clean Eating

What is Wrong With the American Heart Association? Are They CocoLoco?

The American Heart Association (AHA) just keeps getting it wrong. In an article in USA today in mid-June, the organization is quoted as saying that coconut oil is bad for you. Really? Coconut oil may be one of nature’s most perfect foods. But the AHA has a long history of mistaking saturated fats as dangerous foods while touting grains and vegetable oils as good substitutes. Nothing could be further from the truth. It is thanks to the AHA’s Low Fat Guidelines in the 1970’s that we took the fat out of milk and put sugar in its place. Ever since then, Americans have been getting fatter and fatter.

Think I am exaggerating? Consider these facts:

  • US children, 30% of whom are currently obese, are projected to have shorter life expectancies than their parents. This is unheard of historically unless the country experienced a nuclear attack or the plague.
  • The US has the distinction of being the Wealthiest/Unhealthiest country in the world. That’s right. Among the 16 wealthiest nations in the world, we are dead last for health.
  • But for those of you who tend to be competitive, never fear because we are #1 for obesity, top of the list, fattest country in the world! We literally have every other country in the world beat when it comes to being fat.

Clearly the AHA’s recommendations are not working!

First the AHA told us to that all of the delicious nutrition that comes in whole fat milk was bad for us and now they are saying that coconut oil is bad for us! I smell a rat. They base this finding upon a report from the Dietary Fats and Cardiovascular Disease Advisory, which reviewed existing data on saturated fat, showing coconut oil increased LDL (“bad”) cholesterol in seven out of seven controlled trials. “Because coconut oil increases LDL cholesterol, a cause of cardiovascular disease (CVD) and has no known offsetting favorable effects, we advise against the use of coconut oil,” the American Heart Association said in their advisory.

There are several things wrong with this “finding” (and I use the term loosely.) First, just because coconut oil increases LDL cholesterol, doesn’t mean that the result is bad for us since not all LDL cholesterol is bad. Secondly, coconut oil has been shown to have incredible health benefits. Thirdly, it would appear that the AHA is funded by organizations with a special interest in promoting the lipid theory of heart disease, or a theory that blames saturated fats, when most of the cutting edge science has shown that saturated fats are not the problem.

Let’s start with whether or not LDL cholesterol is the problem. It isn’t clear from the article in USA Today which type of LDL cholesterol the AHA is talking about and this is important because there are different types of LDL. The researchers at the AHA seem to be saying that LDL cholesterol causes CVD, but the scientific data on the role of LDL has changed and much of the research today actually points in the opposite direction. In other words, not all LDL cholesterol is bad.

In the 1970s, when LDLs were first discovered, they were found to be higher in people with cardiovascular disease, so the assumption (a key word here, assumption) was that they were bad and lowering them became the focus for most practitioners. What wasn’t understood at that time was that there are two types of LDL: Pattern A and Pattern B. One is dangerous, the other is not dangerous and may even be beneficial. It depends upon the particle size of the cholesterol.

  • Pattern A: The particles are large, light, and more or less buoyant, just floating through the blood. As such, they do not cause plaque to build up which is what clogs the arteries, so they are harmless. Guess what contributes to the big fluffy particles? Coconut oil and other healthy saturated fats.
  • Pattern B: The particles are small to very small in size. The smaller the particle size the more likely it is to wedge itself under the epithelial cells that line the walls of our arteries and damage the surfaces. This is what stimulates plaque formation. This type of LDL is dangerous. Guess what contributes to the small particles? Hydrogenated vegetable fats.

 

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Bottom line: LDL cholesterol gets a bad rap because it is correlated with CVD. But correlation is not causation.

 

The following is an excerpt from my soon to be released book:

                  

                 Food Kills: Food Cures

                  You Decide!

Cholesterol travels in “containers” that are made up of protein, cholesterol, phospholipids and triglycerides that are referred to as lipoproteins. The lipoproteins range from largest to smallest in density compared with the surrounding water. Think of little suitcases and the smaller the suitcase the more tightly it is packed. The smallest suitcase, High Density Lipoprotein (HDL) is the most densely packed and the largest suitcase, Very Low Density Lipoprotein (VLDL), is the least densely packed. They are different sizes, and have different compositions, because they have different jobs, depending upon where they end up. (Chylomicrons are in a class by themselves and are mostly triglycerides.)

 

  • Chylomicron is the biggest carrier. It is produced in the gut and directly provides the fuel from fats that the body needs to fuel its cells. It also delivers fats to the liver, where the fats are then sorted out and redistributed into lipoproteins. It mostly contains triglycerides.
  • VLDL (very low density lipoprotein) carries fat, cholesterol, fat-soluble vitamins and antioxidants to cells. So we depend upon it for the absorption of vitamins and antioxidants. Good stuff!
  • IDL (intermediate density lipoprotein) which is a bit smaller than VLDL, carries something similar to VLDLs, just in smaller packages. More good stuff.
  • LDL (low density lipoprotein) is what is left over after VLDL has delivered most of its healthy content to the cells. It is called “bad cholesterol“ because it is easy to attack. Using the suitcase analogy, it is like that old battered suitcase you have that no longer zips or stays closed. You have to tape it together and even then, it may fall apart at the most inopportune time.     

 While traveling, this LDL gets hit by microbes, free radicals, toxins, and glucose (or the pollutants and excessive sugar from our           food and environment). It is in the most fragile container and as such, it is the most likely to be damaged, especially if there is a lot of glucose (sugar) floating around. Sugar causes glycation or “inflammation.” Inflammation is the reason for most of what ails us today in America.

  • oxLDL (oxycholesterol) is LDL after it has been attacked and oxidized. So now the suitcase is a filthy mesh bag, leaking gunk that clogs our arteries. Turns out, this is the really dangerous form of cholesterol and the most likely cholesterol to cause vascular disease.
  • HDL (high density lipoprotein) is the smallest suitcase with the highest density. This is the “good” cholesterol as it is very robust and reliable. It is like a Tumi (very expensive sturdy luggage) with James Bond technology built into it. HDL not only resists attack just like Bond would do, it actually saves cholesterol (the damsel in distress?) from turning into the damaged oxLDL. Finally, in a totally James Bond move, it destroys pathogens by infiltrating the pathogen and then from inside the cell of the pathogen, destroying it! It deserves the reputation for being the “good cholesterol”.
  • HDL-A1 – is the form of HDL that brings good cholesterol to the liver so it can be further distributed. It is produced when the cells in the skin are exposed to the sun and produce cholesterol sulfate.
  • B – HDL – is the form of cholesterol that goes specifically to the brain and again, requires sun exposure.

(Notice that the last two require sunshine in order to produce these incredibly beneficial forms of cholesterol? Stay tuned for a preview of my Sunshine Chapter.)

 

Contrary to what the AHA keeps saying, saturated fat is not the problem. Carbs are the problem, particularly hyper-hybridized grains and chemical versions of sugar, along with the hydrogenated fats in processed foods. These are the things clogging our arteries and causing inflammation. The AHA would have us believe that eating carbs and unsaturated vegetable fats is a good thing, when it is not. Low carb diets work, low fat diets do not.

Notice that in this study on the markers of metabolic syndrome (high blood pressure, high cholesterol, middle fat and type 2 diabetes) that on a low carb/high fat diet, glucose went down nearly 13%, insulin went down almost 50%, blood pressure went down nearly 20%, triglycerides went down more than 50% and HDL cholesterol went up almost 10%. High fat/low carb works.

The other problem with the “findings” of the AHA is the statement that coconut oil has “no known offsetting favorable effects”! Are you kidding? It may be one of the most perfect foods on the planet. It contains all of the amino acids, making coconut water the perfect hydrator when you are trying to restore electrolytes. In terms of its’ impact on weight management, coconut oil is metabolized by the liver and converts to energy instead of body fat. It has a high smoke point making it ideal for frying foods.

In the next article, we will explore the embarrassment of riches that we find in the coconut. In the article to follow and our conclusion for this series, we will look at why the AHA and it’s backers, Big Pharma and Big Food, might be promoting the lipid theory of heart disease and dissing coconut oil.

-Dr. Norton

#GetSunEatCleanBeWell

Dr. J. Renae Norton is a clinical psychologist, specializing in the outpatient treatment of eating disorders such as anorexia, bulimia, and binge eating disorder (BED), as well as obesity.

Let’s Connect!

Like me on Facebook

Twitter @drrenae

Contact Dr Norton by phone 513-205-6543 or by form

Medical Advice Disclaimer: The information included on this site is for educational purposes only. It is not intended nor implied to be a substitute for professional medical advice. The reader should always consult his or her healthcare provider to determine the appropriateness of the information for their own situation or if they have any questions regarding a medical condition or treatment plan. Reading the information on this website does not create a physician-patient relationship. This information is not necessarily the position of Dr. J. Renae Norton or The Norton Center for Eating Disorders and Obesity.

©2017, Dr. J. Renae Norton. This information is intellectual property of Dr. J. Renae Norton. Reproduction and distribution for educational purposes is permissible. Please credit ‘© 2017, Dr. J. Renae Norton. http://www.eatingdisorderpro.com/

 

These Are A Few Of My Favorite Sweets!

This post is for my sweets lovers. It’s that certain time of day, when you have a hankering for something sweet. But you want to eat the best quality sweets that are available to you- so plan ahead and make sure you have some of my favorites in stock.

Strawberries Dipped in Dark Chocolate

Yeah, this never gets old. It just doesn’t. And now that we are in strawberry season you can get those amazing strawberries with the old fashioned flavor- it’s like a little slice (or bite) of heaven.

Is there anything more beautiful and delicious than a strawberry off the vine in season?

Make sure you are using organic strawberries and organic dark chocolate. Don’t know how to easily melt the chocolate? Make a double boiler by doing the following. Bring a small pan of water to boil. Remove from heat. Place a smaller bowl inside or on top that pan so that they are nesting. Place the dark chocolate chips or pieces in the top bowl and let the heat work its magic. As the chocolate melts, stir it. Voila! Dip your strawberries and enjoy!

“Don’t hate me because I’m beautiful.”

Coconut Bliss Dark Chocolate Ice Cream Topped with Fresh Blueberries

Dairy free, soy free, gluten free, low glycemic, certified organic ice cream- Hallelujah! I’m there! In fact, I’m there with organic, fresh blueberries. Need I say anything more?

Top with blueberries. (Trust me.)

Gluten Free Fudge Brownies

Yes, you can have gluten free brownies that are amazing. I promise you these brownies are delicious. I swap traditional sugar for coconut crystals and honey and wheat flour for either sorghum or coconut flour and almond meal. But don’t let the batter trick you as you are making it! At first the consistency will seems like cake batter, but keep beating it!

“You’re gonna love me…” (my fabulous gluten free brownies channeling their inner Jennifer Holliday in Dreamgirls.)

My Recipe

(Use all organic ingredients)

20 ounces high quality 100% dark chocolate (Sunspire)

2 cups expeller-pressed unrefined coconut oil

3 cups coconut crystals sugar

¼ cup raw local honey

1/2 cup almond meal

1/4 cup sorghum flour (or coconut flour)

1/2 teaspoon fine sea salt

1/4 teaspoon baking soda

8 organic free-range eggs, beaten

4 tablespoon bourbon vanilla

Instructions:

Preheat the oven to 350ºF. Line an 8×8-inch square baking pan with parchment paper.

Melt the dark chocolate and coconut oil, sugar and honey in a saucepan over low heat, gently stirring. (Or melt in a microwave safe measuring cup and stir together to combine.)

Beat the eggs

In a mixing bowl whisk together the almond meal, sorghum flour, fine sea salt and baking soda. Make a well in the center and add the beaten eggs, and vanilla extract. Slowly add the melted dark chocolate mixture. Beat on low-medium for two minutes, until the batter begins to come together.

At first it will seem thin, like cake batter, but keep beating until it thickens and becomes smooth and glossy. If you are adding nuts, stir in the nuts by hand and spread the batter into the prepared baking pan. Even out the batter with a silicone spatula. Stud the top with some dark chocolate chips and press in slightly.

Bake in the center of a preheated 350ºF oven for 32 to 35 minutes, or until the brownies are set. Cool on a wire rack; and remove the cooled brownies from the pan by gripping the parchment edges and lifting the brownies out as a whole. Chill for an hour before cutting. (They are good warm and gooey.) Yield: 16 servings

Fresh Fruit

Everyone has their favorite fresh fruit. Depending on the season, the sweetness and quality of the fruit can really be hit or miss.  Strawberries out of season, from across the country, can sometimes be really disappointing. The same goes for stone fruits like peaches or plums. My most beloved fruits to snack on when I really want something sweet and juicy are grapes and rainier cherries.

Behold, my beloved rainier cherries!

So, the next time you have a taste for something sweet, step away from the high fructose corn syrup whatever it is, and dig into one of these real food sweet treats!

-Dr. Norton

#GetSunEatCleanBeWell

Dr. J. Renae Norton is a clinical psychologist, specializing in the outpatient treatment of eating disorders such as anorexia, bulimia, and binge eating disorder (BED), as well as obesity. 

Let’s Connect!

Like me on Facebook

Twitter @drrenae

Contact Dr Norton by phone 513-205-6543 or by form

Medical Advice Disclaimer: The information included on this site is for educational purposes only. It is not intended nor implied to be a substitute for professional medical advice. The reader should always consult his or her healthcare provider to determine the appropriateness of the information for their own situation or if they have any questions regarding a medical condition or treatment plan. Reading the information on this website does not create a physician-patient relationship. This information is not necessarily the position of Dr. J. Renae Norton or The Norton Center for Eating Disorders and Obesity.

©2017, Dr. J. Renae Norton. This information is intellectual property of Dr. J. Renae Norton. Reproduction and distribution for educational purposes is permissible. Please credit ‘© 2017, Dr. J. Renae Norton. http://www.eatingdisorderpro.com/

 

 

These Are A Few Of My Favorite Snacks!

It’s 11 a.m. and you are so hungry but lunch isn’t for another 90 minutes, or worse, 2 hours. What do you eat?

It’s 3 p.m. and you are really dragging but you still have miles to go before you are done for the day and able to head home for dinner. What do you eat?

It’s 7 p.m. and you had dinner, but suddenly you are hungry.  What do you eat?

I’m so glad you asked!

So many of us are on the go from the time we get up in the morning until we finally return home at the end of the day. Whether we are at work, or school, or running kids around from activity to activity, the best option is to plan ahead (like I always advise my patients about meals) and bring along some snacks. Even if you are at home, it can hard to choose foods to fill in the gap between meals.  So to make it easy, I’m introducing you to some of my favorite snacks.

Homemade Kale Chips

Store bought kale chips can be one of those items that has stuff in it that you wouldn’t necessarily want. So after much experimenting in my lab- my kitchen-  I’ve come up with a way to make kale chips at home. And they are so much better than store bought kale chips.  I use organic lacinato kale.

Lacinato kale can sometimes be referred to as dinosaur kale, or tuscan kale. It’s texture and size is different than traditional kale, and it is the best choice for making these chips.

Lacinato kale ready to be harvested. Isn’t it beautiful? I just had to share this photo.

Wash it really well and then let it dry completely. If I know I am going to be making these chips ahead of time, I just let it air dry for the day after washing it. If I’m in a hurry and want to make them right away, then I use a blow dryer to completely remove any moisture from the leaves. These will not become “chips” if there is any water on the kale when you add the oil, so remember, dry kale is the key. Once my kale is dry, I separate the leaves from the stem. This could be time consuming, but I’ve mastered the art of quickly separating the leaves from the stem by making two small slits at the bottom and running my two fingers down the stem on either side. Cut your kale leaves to the chip size that is ideal for you. (I like my kale chips medium sized.) Melt some coconut oil and add whatever spices you desire. It could coconut aminos and cayenne. It could be salt and herbs de provence. It really depends on your taste. Line baking sheets with parchment paper. Add the kale chips to the spiced coconut oil mixture and make sure they are well coated. Place the kale chips in a single layer on the parchment paper. I bake these in a preheated 300 degree oven for 20-30 minutes to achieve that crispy, crunchy texture that I love about kale chips. I store them in a paper bag sealed tight if there are any leftovers.

Brown Bag Popcorn with Coconut Oil

We all love popcorn. Love it! Love the crunch! Love the salty, buttery flavor! What I don’t love is all the terrible ingredients in microwave popcorn. Have you ever flipped one of those bags over and read the ingredients? Half of them don’t even sound like food.  Instead, you should try my brown bag microwave popcorn with coconut oil. It’s delicious. Okay, here’s the key. You have to stand at the microwave and listen to your popcorn. Otherwise a) you will burn the popcorn and the bag or b) it won’t all get popped and you’ll have a bunch of seeds. First I melt the coconut oil, or grassfed butter, or a blend of both. I put my salt and spices in the melted fat and put it to the side.  Next, take your brown bag and fill the bottom with one layer of popcorn kernels. The amount of popcorn you put in the bag, depends on the bag size. So again, we just want a single layer of kernels. Don’t add anything else to the bag. Fold it over a few times so that it is sealed tight. Put it in the microwave and turn it on for five minutes. IT WILL NOT TAKE FIVE MINUTES. Now, I want you to listen as the popcorn is popping. When it gets to the point where it is 2-3 seconds between pops, pull that bag out. Open it up, pour the spiced, melted coconut oil or 100% grass fed butter into the bag. Shake it up really good, and enjoy! I swear this is the best popcorn you’ll have ever had.

Hummus and Vegetables

This is super easy. I make my own hummus, but you can use store bought as long as all the ingredients are real and it is organic (no citric acid, we are looking for lemon juice.) I love hummus with carrots and celery. It’s so fast and easy. If you love raw veggies, try green beans, tomatoes and peppers, zucchini and cucumber sticks- the list can go on and on.

Fresh Fruit

Seriously, it doesn’t get any easier than this. We all have our favorite fruits.   My favorite fruits include bing cherries, grapes, and bananas.

Hummus with Almond or Rice/Seed Crackers

This is also super easy. If you can find a real ingredient hummus (remember, organic with no citric acid, we are looking for lemon juice) try adding one of these two crackers to your snack. I’m including the pictures because it helps when you are looking for them in the grocery.

Note: These particular rosemary crackers are made with real ingredients. For some reason, some of the other varieties of the simple mills crackers have different ingredients. But these rosemary ones are amazing. The almond meal makes them super satisfying.

 

 

 

 

 

Guys, these are my favorite snacks! I hope you enjoy them as much as I do. Do you have a favorite snack? Tweet me @drrenae.

-Dr. Norton

#GetSunEatCleanBeWell

Dr. J. Renae Norton is a clinical psychologist, specializing in the outpatient treatment of eating disorders such as anorexia, bulimia, and binge eating disorder (BED), as well as obesity.

Let’s Connect!

Like me on Facebook

Twitter @drrenae

Contact Dr Norton by phone 513-205-6543 or by form

Medical Advice Disclaimer: The information included on this site is for educational purposes only. It is not intended nor implied to be a substitute for professional medical advice. The reader should always consult his or her healthcare provider to determine the appropriateness of the information for their own situation or if they have any questions regarding a medical condition or treatment plan. Reading the information on this website does not create a physician-patient relationship. This information is not necessarily the position of Dr. J. Renae Norton or The Norton Center for Eating Disorders and Obesity.

©2017 Dr. J. Renae Norton. This information is intellectual property of Dr. J. Renae Norton. Reproduction and distribution for educational purposes is permissible. Please credit ‘© 2017, Dr. J. Renae Norton. http://www.eatingdisorderpro.com/

 

#MotivationMonday for Eating Disorder Recovery

Dr. J. Renae Norton is a clinical psychologist, specializing in the outpatient treatment of eating disorders such as anorexia, bulimia, and binge eating disorder (BED), as well as obesity.

Let’s Connect!

Like me on Facebook

Twitter @drrenae

Contact Dr Norton by phone 513-205-6543 or by form

Medical Advice Disclaimer: The information included on this site is for educational purposes only. It is not intended nor implied to be a substitute for professional medical advice. The reader should always consult his or her healthcare provider to determine the appropriateness of the information for their own situation or if they have any questions regarding a medical condition or treatment plan. Reading the information on this website does not create a physician-patient relationship. This information is not necessarily the position of Dr. J. Renae Norton or The Norton Center for Eating Disorders and Obesity.

©2017, Dr. J. Renae Norton. This information is intellectual property of Dr. J. Renae Norton. Reproduction and distribution for educational purposes is permissible. Please credit ‘© 2017, Dr. J. Renae Norton. http://www.eatingdisorderpro.com/

 

#MotivationMonday for Eating Disorder Recovery

Dr. J. Renae Norton is a clinical psychologist, specializing in the outpatient treatment and recovery of eating disorders such as anorexia, bulimia, and binge eating disorder (BED), as well as obesity. 

Let’s Connect!

Like me on Facebook

Twitter @drrenae

Contact Dr Norton by phone 513-205-6543 or by form.

Medical Advice Disclaimer: The information included on this site is for educational purposes only. It is not intended nor implied to be a substitute for professional medical advice. The reader should always consult his or her healthcare provider to determine the appropriateness of the information for their own situation or if they have any questions regarding a medical condition or treatment plan. Reading the information on this website does not create a physician-patient relationship. This information is not necessarily the position of Dr. J. Renae Norton or The Norton Center for Eating Disorders and Obesity.

©2017, Dr. J. Renae Norton. This information is intellectual property of Dr. J. Renae Norton. Reproduction and distribution for educational purposes is permissible. Please credit ‘© 2017, Dr. J. Renae Norton. http://www.eatingdisorderpro.com/

 

#MotivationMonday for Eating Disorder Recovery

Copy of Copy of Copy of Copy of Copy of Copy of Copy of Copy of The Blame Game-12

Dr. J. Renae Norton is a clinical psychologist, specializing in the outpatient treatment of eating disorders such as anorexia, bulimia, and binge eating disorder (BED), as well as obesity. 

Let’s Connect!

Like me on Facebook

Twitter @drrenae

Contact Dr Norton by phone 513-205-6543 or by form

Medical Advice Disclaimer: The information included on this site is for educational purposes only. It is not intended nor implied to be a substitute for professional medical advice. The reader should always consult his or her healthcare provider to determine the appropriateness of the information for their own situation or if they have any questions regarding a medical condition or treatment plan. Reading the information on this website does not create a physician-patient relationship. This information is not necessarily the position of Dr. J. Renae Norton or The Norton Center for Eating Disorders and Obesity.

©2017, Dr. J. Renae Norton. This information is intellectual property of Dr. J. Renae Norton. Reproduction and distribution for educational purposes is permissible. Please credit ‘© 2017, Dr. J. Renae Norton. http://www.eatingdisorderpro.com/

 

Oh, Sugar!

Copy of Copy of Copy of NATURAL OPTIONS FOR ANXIETY-4In my practice, I spend a lot of time trying to educate my patients about food. One of the major learning curves for my patients is sugar. It is truly astounding how much sugar is in our food. I blog about this all the time. So I thought I would address the number one myth that I encounter in my practice:

“I don’t add sugar to my foods, so I am ok, right?

WRONG.

You don’t have to add the sugar, it is already there.

Most people believe that “added sugar” means the sugar you add to your iced tea or put on your cereal. The Centers for Disease Control defines added sugar as “all sugars used as ingredients in processed and prepared foods such as cereals, breads, cakes, soft drinks, jams, chocolates, ice cream, and sugars eaten separately or added to foods at the table.” Examples of added sugars include:
➢ Coconut sugar
➢ Brown sugar
➢ Raw sugar
➢ Corn syrup, corn syrup solids, high fructose corn syrup
➢ Malt syrup
➢ Maple syrup
➢ Pancake syrup
➢ Fructose sweetener
➢ Liquid fructose
➢ Honey
➢ Molasses
➢ Anhydrous dextrose, crystal dextrose, and dextrin

Sugar has developed a well-deserved reputation for being dangerous. In its natural form, however, it is one of the most important sources of energy we have. For humans, sugar is the only carbohydrate that circulates in the blood stream and serves as the primary energy source for the brain and the cells throughout the body. In the plant world, it is formed through photosynthesis, and is vital to the propagation of the species of each plant. Sugar is found naturally in many foods, such as fruits and vegetables, and even in milk.

The two main types of sugar that we must know about in order to be healthy are glucose and fructose.

Glucose  is a monosaccharide (simple sugar) found in the sap of plants, and in the bloodstream of humans where it is referred to as “blood sugar.”
Glucose is one of the analytics your doctor looks at when you have a physical. The normal concentration of glucose in the blood is about .1%, or between 70mg/dl to 120mg/dl. It can be too high, as in pre-diabetes or Type II diabetes, or it can be too low, as in hypoglycemia. Because it is the primary source of energy for the brain, it influences psychological processes such as self-control, decision-making and mood. Thus, when glucose is low, these mental processes may be impaired. When it is too high, we end up with insulin resistance and ultimately diabetes.

Glucose From Grains
Glucose may come from fruits or grains. The one that gives us the most trouble is the glucose from grain. The majority of the glucose found in grain is called either amylose or amylopectin. Both are starches and as such have a higher glycemic load, a term used to describe how fast a sugar raises blood sugar levels. This is important because, gaining weight and diabetes are more about high blood sugar levels than anything else. Keep your blood sugar levels under control and your weight will be much easier to manage and you will not be at risk for Type 2 Diabetes. Contrary to popular belief, weight gain is not nearly as much about the number of calories you eat as it is about how high your glycemic load is or how high your blood sugar levels are.
Not all starches are created equal in terms of how much they raise blood sugar levels. Those with fiber have a lower glycemic load than those without it. Legumes, (beans) for example, convert from amylose into glucose + fructose, which lowers their blood sugar level. Whereas sticky rice and potatoes convert from amylopectin into glucose + glucose, which makes them two of the worst foods you can eat if you are trying to keep your blood sugars levels under control and manage your weight. (Raise your hand if you thought rice was good for you.)
U.S. grown grains have been hyper-hybridized to make them cheaper to grow. They are also starchier, more addicting and more fattening because they have a very high glycemic load. Grains in Europe, on the other hand, are still fairly simple genetically, which is one of the reasons that you can eat pasta in Italy and not worry about gaining weight. That’s how pasta got the rep for being good for you. The problem is that it doesn’t hold true here in the U.S. so if you are eating home-grown pasta, you are likely raising your blood sugar levels and gaining weight.

Glucose from Fruit – Fructose
Natural fructose, or fruit sugar, is a simple monosaccharide found in many plants. It is absorbed directly into the bloodstream during digestion. Fructose is found naturally in plant sources such as honey, tree and vine fruits, flowers, berries, and most root vegetables. In this form it is not harmful, unless your health is already compromised, in which case, you may have to limit even these foods until your blood sugar levels stabilize. In general eating fruit is better than eating most grains, especially hyper-hybridized grains, because the fruit has more water and fiber which is why it doesn’t raise blood sugar levels as much as a starchy grain might.
Sugars to Avoid

Commercially derived fructose is “made” from sugar cane, sugar beets, and corn, all of which are usually genetically engineered. This is where things get sticky. Commercially derived sugars are really just chemicals that resemble sugar. Most of the sweeteners in U.S. foods are no longer sugar, but are toxic chemicals designed to delight the glutamate receptors in the brain and basically fake them out. Unfortunately, sugar is one of the most common ingredients in processed foods. There are three important forms of commercially derived fructose: crystalline, sucrose and high fructose corn syrup (HFCS).
Crystalline Fructose
This form of commercial sugar is a monosaccharide. It is usually created from cornstarch, but other starches such as rice and wheat can also be used. In this method, corn is first milled to produce cornstarch, then processed to yield corn syrup, which is almost entirely glucose. The glucose obtained is treated with a series of chemicals to convert nearly all of it into fructose. The fructose is then allowed to crystallize, and is finally dried and milled to produce crystalline fructose.

Sucrose (Table Sugar)
This commercial sugar is a disaccharide compound made up of one molecule of glucose and one molecule of fructose. It is the organic compound commonly known as table sugar. A white, odorless, crystalline powder with a sweet taste, it is best known for its role as a food enhancer, meaning it registers in the brain in a way that makes us want to eat more of anything containing it. It is used in baked goods because it dissolves easily.

High Fructose Corn Syrup (HFCS)
HFCS is both a food additive and a preservative made from GMO corn that is ground into a fine powder and then broken down further with a fungus and a bacterium. It lasts longer than real sugar, tastes sweeter, and most importantly, from the food manufacturer’s perspective, it is cheaper and therefore much more profitable. Most important of all though, is that it is highly addicting and almost guarantees that the consumer will be more likely to repurchase any product containing it. This gives new meaning to the term consumer loyalty. Never mind that our bodies don’t know how to digest it and it can lead to a fatty liver (see below), Type 2 Diabetes, or obesity.

Good Choices
The best sugars on the market are:
Unrefined Coconut sugar or Coconut Sugar Syrup (coconut nectar) – They both come from the coconut, have a relatively low glycemic load and taste delicious. Both can easily be used in recipes. It is light brown in color so it looks more like brown sugar. Here are some of the main benefits:

Raw Manuka Honey – Honey has many medicinal properties. But the best is the raw Manuka honey in my humble opinion. I put a teaspoon in my sleepytime tea every night with a tablespoon of organic apple cider vinegar.
➢ Anti-Bacterial
Hospitals around the world have been using bandages soaked in Manuka honey on patients in order to reduce inflammation and prevent MRSA staph infection in wounds and sores. One study found that when Manuka was used to treat infected caesarean and hysterectomy wounds, it had a success rate of 85 percent.

➢ Wound Healing
Not only is Manuka anti-bacterial, but it has also been found to help wounds heal faster.

➢ Anti-Fungal
Studies have found Manuka honey to have powerful anti-fungal properties. When used in its raw, natural form, Manuka honey is a great way to treat various types of fungal infections such as athlete’s foot, ringworm, and jock itch.

➢ Gum Disease Fighter
Studies have found that Manuka fights off three different types of mouth bacteria that can lead to gum disease and tooth decay. It might seem counterintuitive to rub a sugary substance on the gums, but research has found that rubbing Manuka on the gums after brushing can reduce plaque and bacteria in the mouth.

➢ Sore Throat Treatment
Manuka fights several bacteria that cause sore throats. When sore throat rears its ugly head, take a teaspoon of Manuka several times per day, swishing it in your mouth before swallowing.

➢ Acne Treatment
Studies have been done on Manuka as an acne treatment with positive results. When applied to the skin, Manuka can fight bacteria associated with acne and when taken internally, it can help fight bacteria in the intestines that may lead to skin blemishes as well as balance intestinal flora that are thrown off by antibiotics prescribed to combat acne.

➢ Sunburn Treatment
When applied to sunburned skin, Manuka can soothe the soreness and speed healing.

➢ Anti-Inflammatory
Manuka is a natural anti-inflammatory, which explains why it helps in wound healing, soothes sunburn and sore throat, and boosts the overall health of the body.

➢ Acid Reflux
Manuka honey can help with acid reflux because it coats the esophagus and intestinal tract which prevents damage from stomach acid and relieves symptoms. Manuka may also help to heal the damage already caused by acid reflux.

➢ Digestive Support
Using Manuka honey on a regular basis can prevent and treat bowel problems such as ulcerative colitis and irritable bowel syndrome. Manuka also encourages the growth of “good” bacteria in the intestines and gets rid of unwanted bacteria.

➢ Stomach Ulcer Treatment and Prevention
Research has found that Manuka honey prevents the growth of h. pylori (helicobacter pylori), the bacteria that causes stomach ulcers while maintaining good bacteria in the stomach.

➢ Energy Booster
Studies have found Manuka to be a great source of energy thanks to its healthy carbs and has also been found to improve the performance of endurance athletes. It assists the body in post-workout muscle repair and helps the body to maintain blood sugar levels during and after exercise.

Monk Fruit Sugar – Only buy it if it is without additives unless the additive is Erythritol, as Etythritol is a sugar alcohol that has a very low glycemic load. (See section on sugar alcohols below.) Monk fruit is indigenous to China and Thailand and is said to be 500 times sweeter than sugar. It’s colloquially referred to as monk fruit because it was said to have first been used by monks in China in the 13th century for medicinal purposes. Today it is thought to help in treating a cough and sore throat. The only problem I see with it, is that the hyper-sweetness makes it harder for us to appreciate natural sweetness.

So Just How Do I Cut Out All This Added Sugar?

➢ Limit processed foods as much as possible.
➢ Cut out sugary sports drinks, soda and flavored milk.
➢ Cut out artificially sweetened foods altogether. “Diet” foods, such as diet soda, are the worst and have been shown to increase cravings for sugary foods and to have neurotoxic effects on the brain.
➢ Replace sugary foods with those that are naturally low in added sugar. This can include fresh fruit, small amounts of unsweetened dried fruits or unsweetened cacao nibs. Jovial Foods makes a delicious ginger cookie that has a small amount of coconut sugar. Or make your own baked goods using coconut sugar, raw Manuka honey, or Xylitol sparingly as sweeteners or on hemp cereal.
➢ Avoid foods that contain any sugar made with corn, corn syrup, or high fructose corn syrup like the plague as these sugars are like sugar on steroids and they will make your child crave sugar all the time. Look for foods that contain “no added sugar” or “reduced sugar.” Just make sure that the sugar hasn’t been replaced with an artificial sweetener.
➢ Avoid processed foods that are marketed as being “low fat.” When food manufacturers remove fat from a product, they often add in more sugar to compensate for the reduction in flavor and texture. This is especially true of milk. Buy only 100% grass-fed milk.
➢ Avoid products that contain “hidden” sources of sugar such as flavored yogurt, processed cereal, granola bars, dried (sweetened) fruits which also often has canola oil added as well, energy bars, apple sauce, ketchup, flavored instant oatmeal, fruit spread, store-bought salad dressings, store-bought bread, etc. You can make your own versions of these foods and sweeten them naturally or find the ones that are not sweetened with harmful sweeteners. A good rule of thumb is the fewer the ingredients, the healthier the food if it is processed.

How to Eliminate Artificial Sweeteners From Your Diet
➢ Check your food labels at home and throw out everything that has in it: Aspartame, Acesulfame Potassium (K), Saccharin or Sucralose, Equal®, NutraSweet® or Splenda®
➢ Use natural sweeteners like coconut crystals, coconut nectar or organic raw honey, Monk fruit or Xylitol.
➢ Avoid products that are labeled “low calorie,” “diet,” or “sugar free,” since they all likely contain sugar additives, some of which are likely to be artificial sweeteners.
➢ Drink purified water instead of diet drinks.

-Dr. Norton

#GetSunEatCleanBeWell

 

Dr. J. Renae Norton is a clinical psychologist, specializing in the outpatient treatment of eating disorders such as anorexia, bulimia, and binge eating disorder (BED), as well as obesity. 

Let’s Connect!

Like me on Facebook

Twitter @drrenae

Contact Dr Norton by phone 513-205-6543 or by form

Medical Advice Disclaimer: The information included on this site is for educational purposes only. It is not intended nor implied to be a substitute for professional medical advice. The reader should always consult his or her healthcare provider to determine the appropriateness of the information for their own situation or if they have any questions regarding a medical condition or treatment plan. Reading the information on this website does not create a physician-patient relationship. This information is not necessarily the position of Dr. J. Renae Norton or The Norton Center for Eating Disorders and Obesity.

©2017, Dr. J. Renae Norton. This information is intellectual property of Dr. J. Renae Norton. Reproduction and distribution for educational purposes is permissible. Please credit ‘© 2017, Dr. J. Renae Norton. http://www.eatingdisorderpro.com/

 

 

What Do You Mean “It Isn’t Really Olive Oil?”

Copy of Copy of Copy of NATURAL OPTIONS FOR ANXIETY (2)

If my readers know anything, they know that I am on a fake food crusade. We are all tired of buying foods that appear to be one thing, when in fact they are actually something else entirely.

Take for example, olive oil. One of the basic staples of every kitchen. My guess is you have a bottle of it in your cabinet right now. If you are like me, and love to get a good deal on a quality item, you probably have a rather large container of it in your pantry. I’m guessing your bottle says it’s 100% extra virgin olive oil, that it is imported, and possibly it has some other phrases that lead you to believe it is what it says it is.

Have you ever heard of the Agromafia? Neither had I.

Now watch this.

As if it weren’t bad enough that our food supply has GMOs everywhere, now we are being told that our olive oil isn’t really olive oil, it is diluted with other unhealthy oils, like canola or sunflower, or chemicals or deodorants (who knew?!)

The truth is that no matter what your olive oil container SAYS, there is a very strong chance it isn’t really 100% extra virgin olive oil.

How do you find it?

I’m so glad you asked.

Also, be on the lookout for certifications. If it’s from California, it should say “COOC Certified Extra Virgin.” Also recommended is the Extra Virgin Alliance (EVA) and UNAPROL, the respected Italian olive growers’ association. But if you are going to purchase an imported oil with nothing to rely on except its country of origin, both Chile and Australia are considered the safest best.

So basically, buy your EVOO from a small producer, make sure it’s that unique, luminous green color, and be prepared to spend more in order to get the real thing.

-Dr. Norton

#GetSunEatCleanBeWell

 

Dr. J. Renae Norton is a clinical psychologist, specializing in the outpatient treatment of eating disorders such as anorexia, bulimia, and binge eating disorder (BED), as well as obesity. She is also the author of The Sun Plus Diet, due out in summer 2016. 

Let’s Connect!

Like me on Facebook

Twitter @drrenae

Contact Dr Norton by phone 513-205-6543 or by form

Medical Advice Disclaimer: The information included on this site is for educational purposes only. It is not intended nor implied to be a substitute for professional medical advice. The reader should always consult his or her healthcare provider to determine the appropriateness of the information for their own situation or if they have any questions regarding a medical condition or treatment plan. Reading the information on this website does not create a physician-patient relationship. This information is not necessarily the position of Dr. J. Renae Norton or The Norton Center for Eating Disorders and Obesity.

©2017, Dr. J. Renae Norton. This information is intellectual property of Dr. J. Renae Norton. Reproduction and distribution for educational purposes is permissible. Please credit ‘© 2017, Dr. J. Renae Norton. http://www.eatingdisorderpro.com/

 

 

#MotivationMonday for Eating Disorder Recovery

Copy of Copy of Copy of Copy of Copy of Copy of Copy of The Blame Game (1)

Dr. J. Renae Norton is a clinical psychologist, specializing in the outpatient treatment of eating disorders such as anorexia, bulimia, and binge eating disorder (BED), as well as obesity. She is also the author of The Sun Plus Diet, due out in summer 2017.

Let’s Connect!

Like me on Facebook

Twitter @drrenae

Contact Dr Norton by phone 513-205-6543 or by form

Medical Advice Disclaimer: The information included on this site is for educational purposes only. It is not intended nor implied to be a substitute for professional medical advice. The reader should always consult his or her healthcare provider to determine the appropriateness of the information for their own situation or if they have any questions regarding a medical condition or treatment plan. Reading the information on this website does not create a physician-patient relationship. This information is not necessarily the position of Dr. J. Renae Norton or The Norton Center for Eating Disorders and Obesity.

©2017, Dr. J. Renae Norton. This information is intellectual property of Dr. J. Renae Norton. Reproduction and distribution for educational purposes is permissible. Please credit ‘© 2017, Dr. J. Renae Norton. http://www.eatingdisorderpro.com/

 

#MotivationMonday for Eating Disorder Recovery

Copy of Copy of Copy of Copy of Copy of Copy of Copy of Copy of The Blame Game-7

Dr. J. Renae Norton is a clinical psychologist, specializing in the outpatient treatment of eating disorders such as anorexia, bulimia, and binge eating disorder (BED), as well as obesity.

Let’s Connect!

Like me on Facebook

Twitter @drrenae

Contact Dr Norton by phone 513-205-6543 or by form

Medical Advice Disclaimer: The information included on this site is for educational purposes only. It is not intended nor implied to be a substitute for professional medical advice. The reader should always consult his or her healthcare provider to determine the appropriateness of the information for their own situation or if they have any questions regarding a medical condition or treatment plan. Reading the information on this website does not create a physician-patient relationship. This information is not necessarily the position of Dr. J. Renae Norton or The Norton Center for Eating Disorders and Obesity.

©2017, Dr. J. Renae Norton. This information is intellectual property of Dr. J. Renae Norton. Reproduction and distribution for educational purposes is permissible. Please credit ‘© 2017, Dr. J. Renae Norton. http://www.eatingdisorderpro.com/