Let's Talk a Little About Sugar Alternatives

The glycemic index (GI) is a measure of how quickly a food raises blood sugar levels. It ranks carbohydrates on a scale from 0 to 100 based on their effect on blood sugar levels. Foods with a high GI (70 or above) are rapidly absorbed and cause a rapid and large increase in blood sugar levels. Foods with a medium GI (56 to 69) cause a moderate increase in blood sugar levels. Foods with a low GI (55 or below) are absorbed more slowly and cause a slower and smaller increase in blood sugar levels.

The GI of a food is affected by several factors, including the type and amount of carbohydrate, the presence of fiber and fat, and the cooking and processing methods used.

The glycemic index can be a useful tool for people with diabetes or other conditions that require careful management of blood sugar levels. However, it's important to note that the GI is only one factor to consider when choosing foods. Other factors, such as the overall nutrient content and portion size, also play a role in the impact a food has on blood sugar levels. It's always a good idea to talk to a healthcare professional or registered dietitian to determine the right approach for managing blood sugar levels.

There are many different options for sugar alternatives, and the best one for you will depend on your individual needs and preferences. Some common sugar alternatives include:

• Artificial sweeteners: Artificial sweeteners, such as aspartame, saccharin, and sucralose, are much sweeter than sugar, so they can be used in smaller quantities. They have been extensively studied and are generally considered safe for most people in moderation, although some people may be sensitive to them.
• Natural sweeteners: Natural sweeteners, such as stevia, erythritol, and monk fruit extract, are derived from plants and have a lower glycemic index than sugar, which means they may have a less pronounced effect on blood sugar levels. However, they may not be as sweet as sugar, so you may need to use more of them to achieve the same level of sweetness.
• Sugar alcohols: Sugar alcohols, such as xylitol and maltitol, are derived from plants and are about as sweet as sugar. They have a lower glycemic index than sugar and may not cause as big of a spike in blood sugar levels. However, they can have a laxative effect in some people if consumed in large amounts.

It's important to note that no sugar alternative is a "healthy" option in and of itself. All types of sugar, whether natural or artificial, should be consumed in moderation as part of a balanced diet.

Erythritol is found in a large amount of sugar-free products and varies greatly in the amount per serving.  It can have varying effects on the digestive system.

Erythritol is a type of sugar alcohol that is commonly used as a sugar alternative. It is found naturally in some fruits and fermented foods and is also produced commercially through a fermentation process. Erythritol has a low glycemic index and is about 70% as sweet as sugar, but it is not completely absorbed by the body and is eliminated in the urine.

Erythritol is generally well-tolerated and does not typically cause gastrointestinal (GI) symptoms such as bloating, gas, or diarrhea when consumed in normal amounts. However, like other sugar alcohols, erythritol may cause GI symptoms in some people if consumed in large amounts. It's always a good idea to start with small amounts and gradually increase your intake to see how your body reacts.

It's important to note that no sugar alternative is a "healthy" option in and of itself. All types of sugar, whether natural or artificial, should be consumed in moderation as part of a balanced diet. If you are experiencing GI symptoms after consuming erythritol or any other sugar alternative, it's a good idea to talk to a healthcare professional or registered dietitian.

Monk fruit has been found to be a great sugar substitute and is better tolerated than other sweeteners.

Monk fruit, also known as lo han guo, is a small, green melon that is native to Southeast Asia. It has been used for centuries in traditional Chinese medicine as a natural sweetener and has recently gained popularity as a sugar alternative.

The sweetness of monk fruit comes from natural compounds called mogrosides, which are about 150-200 times sweeter than sugar. Monk fruit extract is typically used as a sweetener in place of sugar and is often found in products such as beverages, baked goods, and sweeteners.

Monk fruit extract has a low glycemic index and is considered to be safe for most people. It is generally well-tolerated and does not have any known negative side effects. Monk fruit extract is generally well-tolerated and does not typically cause gastrointestinal (GI) symptoms such as bloating, gas, or diarrhea when consumed in normal amounts. However, like any sugar alternative, it is possible that some people may experience GI symptoms if they consume large amounts of monk fruit extract.  However, like any sugar alternative, it should be consumed in moderation as part of a balanced diet. 

If you have gastrointestinal (GI) issues and are looking for a sugar substitute, it's a good idea to talk to a healthcare professional or registered dietitian for personalized recommendations. They can help you determine the best sugar substitute based on your individual needs and dietary restrictions.

If you have any GI disease or have a sensitive stomach, here are a few general tips to consider when choosing a sugar substitute if you have GI issues:

Start with small amounts: It's always a good idea to start with small amounts of any sugar substitute and gradually increase your intake to see how your body reacts. This can help you determine your tolerance and minimize the risk of GI symptoms.

• Choose natural sweeteners: Natural sweeteners, such as stevia and monk fruit extract, may be easier on the digestive system than artificial sweeteners. However, it's still important to consume them in moderation as part of a balanced diet.
• Consider sugar alcohols: Sugar alcohols, such as erythritol and xylitol, are derived from plants and have a lower glycemic index than sugar. However, they can have a laxative effect in some people if consumed in large amounts, so it's important to start with small amounts and gradually increase your intake.
• Avoid artificial sweeteners: Artificial sweeteners, such as aspartame and saccharin, may be more likely to cause digestive symptoms in some people. If you are sensitive to artificial sweeteners, it may be best to avoid them or try a natural alternative instead.

It's always a good idea to talk to a healthcare professional or registered dietitian to determine the right sugar substitute for your individual needs. They can help you find a solution that works for you and your digestive system.

Nutrition and Inflammation

 There is evidence to suggest that the foods you eat can have an impact on inflammation in the body. Some dietary patterns and specific nutrients may help to reduce inflammation, while others may contribute to it.

Here are a few ways that nutrition can affect inflammation:

• Eating a diet rich in whole, unprocessed foods: A diet that is high in fruits, vegetables, whole grains, and lean proteins may help to reduce inflammation. These foods are rich in nutrients that can help to support a healthy immune system and reduce inflammation.
• Limiting added sugars and refined carbohydrates: Consuming large amounts of added sugars and refined carbohydrates, such as white bread and pasta, may contribute to inflammation in the body. These types of foods can raise blood sugar and insulin levels, which can lead to insulin resistance and inflammation.
• Getting enough omega-3 fatty acids: Omega-3 fatty acids, which are found in fatty fish, nuts, and seeds, may help to reduce inflammation in the body.
• Getting enough antioxidants: Antioxidants are compounds that help to neutralize harmful substances called free radicals, which can contribute to inflammation. Fruits and vegetables, particularly those that are brightly colored, are rich sources of antioxidants.
• It's important to note that the impact of nutrition on inflammation can vary from person to person, and it's always a good idea to speak with a healthcare professional before making significant changes to your diet.

Nutrition for Gaining Muscle

• Eat enough calories: To gain strength, you need to consume enough calories to support muscle growth. This may mean increasing your overall calorie intake, especially if you're struggling to put on weight.
• Focus on protein: Protein is essential for building and repairing muscle tissue. Aim to get at least 0.8 grams of protein per pound of body weight (1.8 grams per kilogram) if you're trying to build muscle. Good sources of protein include meat, poultry, fish, eggs, dairy products, beans, and legumes.

• Don't forget about carbohydrates: Carbohydrates are an important source of energy for strength training. They can help fuel your workouts and support muscle recovery. Aim for at least 50% of your daily calorie intake to come from carbohydrates. Good sources include whole grains, fruits, vegetables, and legumes.
• Include healthy fats: Fats are important for hormone production and can also help with muscle building. Aim to get at least 20% of your daily calories from healthy fats, such as olive oil, avocados, nuts, and seeds.
• Stay hydrated: Proper hydration is important for muscle function and recovery. Aim to drink at least 8-10 cups (64-80 ounces) of water per day.
• Eat enough nutrients: In addition to macronutrients like protein, carbohydrates, and fat, it's important to get enough micronutrients (vitamins and minerals) to support muscle growth and overall health. Eat a varied diet with plenty of fruits, vegetables, and whole grains to ensure you're getting all the nutrients you need.

Natural Treatment Alternatives for Crohn's Disease

 Crohn's disease is a chronic inflammatory bowel disease that affects the digestive system. It can cause symptoms such as abdominal pain, diarrhea, and weight loss. There is no cure for Crohn's disease, and treatment is focused on managing symptoms and reducing inflammation in the digestive tract.

Conventional treatment for Crohn's disease usually involves the use of medications, such as anti-inflammatory drugs, immune system suppressants, and antibiotics. Surgery may also be necessary in some cases.

Some people with Crohn's disease may also be interested in exploring natural or alternative treatments to manage their symptoms. There is limited scientific evidence to support the use of natural treatments for Crohn's disease, and it is important to note that these treatments may not be effective for everyone.

Some natural treatments that have been suggested for Crohn's disease include:

• Probiotics: These are beneficial bacteria that are found in some foods, such as fermented foods and dietary supplements. Some research has suggested that probiotics may help reduce inflammation and improve symptoms in people with Crohn's disease.
• Diet: Some people with Crohn's disease may find that certain foods trigger their symptoms. Eliminating these foods from the diet or following a specific diet, such as the low FODMAP diet, may help reduce symptoms.
• Herbal remedies: Some herbs, such as turmeric, aloe vera, and licorice, have been suggested to have anti-inflammatory properties and may be helpful in reducing symptoms in some people with Crohn's disease.

It is important to note that natural treatments should not be used as a replacement for conventional treatment for Crohn's disease. If you are considering using natural treatments to manage your symptoms, it is important to speak with a healthcare professional. They can help you understand the potential risks and benefits of different treatment options and recommend the best course of treatment for your specific needs.

Food and Dopamine

Dopamine is another neurotransmitter that plays a role in a variety of functions in the body, including mood, motivation, and movement. Like serotonin, there is no specific diet that can directly increase dopamine levels in the brain. However, there are certain dietary strategies that may support healthy dopamine function:

• Eat protein-rich foods: Dopamine is synthesized from an amino acid called tyrosine, which is found in protein-rich foods such as eggs, poultry, fish, and beans.
• Include healthy fats in your diet: Omega-3 fatty acids, found in fatty fish, nuts, and seeds, may support healthy brain function and contribute to the production of dopamine.
• Choose foods that are high in antioxidants: Antioxidant-rich foods, such as berries, leafy green vegetables, and nuts, may help protect against oxidative stress, which can affect dopamine production and function.
• Limit sugary and refined foods: These types of foods can cause blood sugar fluctuations, which can interfere with dopamine production.

It's important to note that while these dietary strategies may support healthy dopamine function, they should be part of a balanced diet and not used as a sole treatment for mood disorders or other conditions. If you have concerns about your mental health or are experiencing symptoms of a mood disorder, it's important to seek help from a mental health professional.

Food and Serotonin

Serotonin is a chemical neurotransmitter that is involved in a wide range of functions in the body, including mood, sleep, and appetite. There is no specific diet that can directly increase serotonin levels in the brain, but some foods may have an indirect effect on serotonin production and release. Here are some dietary tips that may support healthy serotonin function:

• Eat a variety of protein-rich foods: Serotonin is produced from an amino acid called tryptophan, which is found in protein-rich foods such as eggs, poultry, fish, and beans.
• Include complex carbohydrates in your diet: Complex carbs, such as whole grains, fruits, and vegetables, can help increase the availability of tryptophan in the brain.
• Choose healthy fats: Omega-3 fatty acids, found in fatty fish, nuts, and seeds, may support healthy brain function and contribute to the production of serotonin.
• Limit sugary and refined foods: These types of foods can cause blood sugar fluctuations, which can interfere with serotonin production.

It's important to note that while these dietary strategies may support healthy serotonin function, they should be part of a balanced diet and not used as a sole treatment for mood disorders or other conditions. If you have concerns about your mental health or are experiencing symptoms of a mood disorder, it's important to seek help from a mental health professional.

How Much Sugar and Inflammation

The American Heart Association recommends that most women consume no more than 100 calories per day of added sugars, and most men consume no more than 150 calories per day of added sugars. This is equivalent to about 6 teaspoons (25 grams) and 9 teaspoons (36 grams) per day, respectively.

It's important to note that these recommendations apply to added sugars, which are sugars that are added to foods and beverages during processing or preparation, rather than those that are naturally present in foods. Examples of added sugars include white sugar, brown sugar, and high-fructose corn syrup.

It's generally a good idea to limit your intake of added sugars as part of a healthy diet, as consuming large amounts of sugar has been linked to a range of negative health effects, including weight gain, tooth decay, and an increased risk of chronic diseases such as diabetes, heart disease, and some cancers.

To reduce your intake of added sugars, you can try the following strategies:

• Choose unsweetened or minimally sweetened foods and beverages whenever possible.

• Read labels carefully and choose foods and beverages that are low in added sugars.

• Use alternative sweeteners, such as honey, maple syrup, or stevia, in moderation.

• Prepare your own meals and snacks using whole, unprocessed ingredients.

• Choose fruit for a sweet treat instead of sugary snacks or desserts.

By making these changes, you can help reduce your intake of added sugars and adopt a healthier diet overall.

There is some evidence to suggest that high levels of sugar intake may contribute to inflammation in the body. Sugar is a type of carbohydrate that is found naturally in many foods, such as fruits, vegetables, and grains, as well as added to foods and drinks as a sweetener.

Elevated levels of sugar in the diet can lead to the development of insulin resistance, a condition in which the body becomes less sensitive to the hormone insulin. Insulin resistance can contribute to inflammation and increase the risk of developing chronic diseases such as obesity, type 2 diabetes, and heart disease.

Eating a diet high in added sugars, particularly in the form of sugary drinks, has been linked to increased levels of inflammation markers in the body. On the other hand, following a diet that is low in added sugars and high in whole, unprocessed foods may help to reduce inflammation. It's important to note that more research is needed to understand the relationship between sugar and inflammation in the body.

What is the Microbiome (uBiome)

The microbiome is a term used to describe the community of microorganisms that inhabit the human body, including bacteria, fungi, and viruses. These microorganisms can be found in various parts of the body, including the skin, mouth, gut, and respiratory tract. The microbiome plays a role in many different bodily systems and processes, including:

• Digestive system: The microbiome in the gut plays a key role in digestion and the absorption of nutrients.

• Immune system: The microbiome helps to regulate the immune system and protect against infections.

• Nervous system: There is growing evidence that the microbiome can influence brain function and behavior through the gut-brain axis.

• Metabolic system: The microbiome can affect metabolism and energy balance.

• Skin health: The microbiome on the skin helps to protect against infections and maintain the skin's barrier function.

• Overall, the microbiome is an important part of the human body and plays a role in many different systems and processes.

The microbiome is a complex ecosystem of microorganisms that lives within and on the human body. It consists of bacteria, fungi, viruses, and other microorganisms that reside in various parts of the body, including the skin, mouth, gut, and respiratory tract. The microbiome plays a vital role in maintaining the health and functioning of many systems in the body, including:

• Digestive system: The microbiome in the gut plays a key role in digestion, metabolism, and the absorption of nutrients from the food we eat. It also helps to regulate the immune system and protect against harmful pathogens.

• Immune system: The microbiome helps to stimulate the development and maturation of the immune system, and it plays a role in immune response to infections and other threats.

• Nervous system: The microbiome can influence the development and function of the nervous system, and it has been shown to affect behaviors and cognitive processes such as learning and memory.

• Skin: The microbiome on the skin helps to protect against harmful pathogens and maintain the integrity and health of the skin barrier.

• Respiratory system: The microbiome in the respiratory tract helps to protect against respiratory infections and other respiratory disorders.

In addition to these functions, the microbiome is also thought to be involved in other aspects of health, such as metabolism and weight regulation, cardiovascular health, and even mental health. The balance of microorganisms in the microbiome is thought to be important for maintaining overall health, and disruptions to this balance (called dysbiosis) have been linked to a variety of health conditions.

There are many factors that can affect the composition of the microbiome, including diet, lifestyle, medications, and environmental exposures. Research on the microbiome is an active and rapidly growing field, and scientists are continuing to learn more about the role of the microbiome in health and disease.

How the uBiome Supports the Body's Emotional Response

The microbiome is the community of microorganisms that live in and on the human body, including bacteria, fungi, and viruses. The microbiome plays a number of important roles in the body, including helping to digest and absorb nutrients, protecting against infections, and influencing the immune system.

One of the ways in which the microbiome can contribute to the production of chemicals or necessary compounds in the body is through the synthesis of short-chain fatty acids (SCFAs). SCFAs are a type of fatty acid that are produced when certain types of bacteria in the gut break down dietary fibers and other types of complex sugars. SCFAs can be used by the body for energy or can be converted into other chemicals, such as hormones and neurotransmitters.

Research has shown that the production of SCFAs by the microbiome may have a number of beneficial effects on health, including improving gut health, reducing inflammation, and improving insulin sensitivity. However, more research is needed to fully understand the role of the microbiome in the production of chemicals in the body and the potential health impacts of these chemicals.

Some of the neurotransmitters that are involved in regulating emotional responses include:

1. Serotonin: Serotonin is a neurotransmitter that is involved in the regulation of mood, sleep, and appetite. Low levels of serotonin have been linked to mood disorders such as depression and anxiety.

2. GABA (gamma-aminobutyric acid): GABA is a neurotransmitter that helps to inhibit the activity of nerve cells in the brain and is involved in the regulation of anxiety and stress.

3. Dopamine: Dopamine is a neurotransmitter that is involved in the regulation of pleasure, motivation, and reward. Imbalances in dopamine levels have been linked to mood disorders such as depression and schizophrenia.

4. Norepinephrine: Norepinephrine is a neurotransmitter that is involved in the regulation of alertness, attention, and mood. It is also involved in the body's stress response.

5. Endorphins: Endorphins are chemicals that are produced by the brain and act as natural painkillers and mood elevators. They are released in response to stress and pain and are involved in the regulation of emotions.

It is important to note that these neurotransmitters do not work in isolation and their levels and actions are influenced by a variety of factors, including genetics, environment, and lifestyle.

There is some evidence to suggest that the microbiome may also play a role in the regulation of GABA (gamma-aminobutyric acid), a neurotransmitter that is involved in the regulation of anxiety and stress. Research has shown that the microbiome can produce GABA and that the production of GABA by the microbiome may be influenced by the types of bacteria that are present in the gut.

For example, some studies have suggested that certain types of bacteria in the microbiome, such as Lactobacillus and Bifidobacterium, may have a positive effect on GABA production and may be helpful in reducing anxiety and stress. However, more research is needed to fully understand the relationship between the microbiome and GABA and the potential health impacts of this relationship.

Supporting a Healthy uBiome

The microbiome is the community of microorganisms that live in and on the human body, including bacteria, fungi, and viruses. The makeup of the microbiome is unique to each individual and can vary based on factors such as age, diet, and lifestyle.

There is no one "optimum" microbiome that is considered to be the best for all people, as the ideal balance of microbes in the body may vary from person to person. However, research suggests that a diverse and balanced microbiome may be associated with good health, while an imbalanced microbiome may be linked to various health problems.

There are several ways in which you can support a healthy microbiome, such as:

1. Eating a varied and balanced diet that includes a variety of whole, unprocessed foods, including fruits, vegetables, whole grains, and lean proteins.

2. Getting regular exercise, which can help to promote the growth of beneficial bacteria in the gut.

3. Reducing your intake of highly processed and sugary foods, which may contribute to an imbalanced microbiome.

4. Avoiding the use of antibiotics unless they are necessary, as antibiotics can disrupt the balance of bacteria in the microbiome.

5. Practicing good hygiene, such as washing your hands regularly and practicing good oral hygiene, to reduce the risk of infections and other health problems that can affect the microbiome.

It is always a good idea to talk to a healthcare professional if you have concerns about your microbiome or if you are interested in ways to support a healthy microbiome.

Short Chain Fatty Acids

Short chain fatty acids (SCFAs) are short-chain fatty acids that are produced when certain types of bacteria in the gut break down fiber and other complex carbohydrates. SCFAs are important for maintaining the health of the digestive system and supporting overall health.

Some of the ways in which SCFAs may support health include:

• Providing energy: SCFAs are an important source of energy for cells in the colon, and they may also be used as an energy source by other tissues in the body.
• Regulating the immune system: SCFAs may have an anti-inflammatory effect and may help to regulate the immune system, potentially reducing the risk of certain chronic diseases.
• Promoting healthy gut bacteria: SCFAs are an important energy source for the beneficial bacteria that live in the gut, helping to maintain a healthy balance of gut microbes.
• Improving gut health: SCFAs may help to maintain the health of the lining of the gut, potentially reducing the risk of certain gut disorders, such as inflammatory bowel disease.
• Reducing the risk of certain chronic diseases: Some research suggests that SCFAs may have a protective effect against certain chronic diseases, including obesity, type 2 diabetes, and heart disease.

There are a number of foods that are good sources of fiber, which can be fermented by bacteria in the gut to produce SCFAs. These foods include:

• Fruits and vegetables: Fruits and vegetables are good sources of fiber, and they also contain a variety of other nutrients that are important for overall health.
• Legumes: Legumes, such as beans, lentils, and peas, are a good source of both soluble and insoluble fiber, and they also contain a variety of other nutrients, such as protein, vitamins, and minerals.
• Whole grains: Whole grains, such as oats, quinoa, and brown rice, are good sources of both soluble and insoluble fiber and also contain a variety of other nutrients, including B vitamins and minerals.
• Nuts and seeds: Nuts and seeds are good sources of fiber and also contain a variety of other nutrients, such as protein, healthy fats, and minerals.

In addition to these foods, there are also a number of supplements that contain fiber and are specifically designed to promote the production of SCFAs in the gut. It is a good idea to speak with a healthcare provider or a registered dietitian before starting any new supplement to determine whether it is appropriate for your needs and to discuss the appropriate dosage.

Overall, SCFAs play an important role in maintaining gut health and supporting overall health. However, more research is needed to fully understand their mechanisms of action and their potential health benefits.

Welcome to my coaching site!

 

More people are concerned about their health than ever, and everyone is looking for guidance on how to meet their health and wellness needs. Many people know the basics of wellness – eating right and exercise – but often don’t have the tools needed to make concrete, sustainable changes. That’s where nutrition and fitness coaches come in. While fitness and nutrition are just two parts of whole-person health, coaches often play a much larger role in the lives of their clients.

A nutrition and fitness coach is a wellness expert who mentors clients on how to make lifestyle changes that meet personal exercise and dietary goals. Nutrition and fitness coaches work with clients to help them discover how to best fuel their bodies, live healthy lives, and find the best wellness routines to fit their specific lifestyles. Their responsibilities and careers can be very similar to those of Health Coaches, although Health Coaches typically have a broader range of focus than nutrition and fitness coaches do.

• Meeting with clients online or in person individually or in group settings to discuss and set achievable short- and long-term goals
• Providing safe, supportive spaces to explore clients’ goals and intentions
• Empowering clients to take their health into their own hands
• Helping clients understand their motivations and create behavior change
• Supporting clients in developing sustainable meal, exercise, or other wellness plans tailored to their goals
• Encouraging mindfulness in all aspects of their clients’ lives