A Functional Medicine and Obesity Specialist’s Approach to Weight Loss

I have exciting news--  I completed an Obesity Medicine Fellowship through Columbia University Institute of Human Nutrition, accredited by the American Board of Obesity Medicine in 2023. Learning is my superpower, passion, and hobby. With Ozempic’s (semaglutide) new popularity, I want to make sure you are getting access to the most up-to-date weight management treatments with expert level care.

In functional medicine, we approach weight loss much differently than the conventional world. For starters, we believe it is important to note that your weight is NOT the cause of your symptoms. Weight bias in healthcare is a real issue, and unfortunately many clinicians are quick to blame excess weight as a cause of illness rather than digging deep into a health issue to treat the condition holistically. Oftentimes, when the root cause of a condition are addressed, weight loss naturally occurs.

Through my educational journey this past year I learned best practices for prescribing all types of weight loss medications. I am so grateful to have medications in my “toolbox” to support you. Sometime they are the necessary and previously missing ingredient for weight loss success. When appropriately used, these medications complement the whole-body, functional medicine approach to health that may ultimately promote weight loss.

A functional medicine approach to weight management includes:   

1. Reducing Inflammation. Inflammation is one of the first factors we address in a functional medicine weight loss approach. Inflammation is your body’s way of fighting against infection and injuries in an attempt to heal itself. Over time, certain factors may cause low-grade, chronic inflammation that is detrimental to your weight loss efforts. Stress, toxins, gut infections, food sensitivities, and poor nutrition can all play a role in causing low-grade inflammation. Through personalized testing, I aim to identify potential causes of inflammation to tailor the best treatment plan for you.

2. Insulin resistance occurs when your cells become resistant to insulin, a hormone responsible for controlling blood sugar levels. If you have insulin resistance, you may experience frequent sugar cravings, fatigue after meals, weight gain or difficulty losing weight, and constant hunger. Your diet is the best way to reverse insulin resistance. However, rather than focusing on restriction or a trendy diet, I want to help you identify your macronutrient needs and a lifestyle eating pattern that you can follow for the long run.

3. Optimizing your gut health is important. Your gut plays a crucial role in your overall health and weight loss efforts. More specifically, beneficial gut bacteria help you maintain a healthy gut lining, prevent overgrowth of harmful bacteria, and may even regulate your metabolism. Having a healthy and diverse balance of gut bacteria may prevent weight gain over time.

4. Assess your hormones. All our hormones work together like a beautiful symphony. Optimizing thyroid health and sex hormones can play a role in maintaining weight. Hypothyroidism affects nearly 12 percent of all Americans and may cause unintentional weight gain or hinder weight loss efforts.

5. Support Natural Detoxification. Your body has a system in place to eliminate toxins and waste products. However, a typical American lifestyle usually entails a high toxic load with a nutrient-deficient diet. Unfortunately, this pairing may cause disruptions in your natural detox mechanisms. During functional medicine weight loss, we aim to support detoxification by 1) supporting the body with nutrient rich food that supports liver health, 2) increasing intake of antioxidants, and 3) optimizing pathways in which your body can eliminates toxins via sweat, urine, and bowel movements.

Weight loss is not as simple as the diet industry may want you to believe. A functional medicine approach identifies and treats the root causes of your symptoms and can promote weight loss in the process.

At Relish Health I support a mindset of abundance versus restriction. Rather than focusing on the scale, we can help you identify and treat various factors that may ultimately promote sustainable weight loss.

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HOW TO INTERPRET BODY COMPOSITION ANALYSIS WITH RELISH HEALTH

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THE ULTIMATE BLOOD SUGAR TEST: UNDERSTANDING YOUR A1C

Boost Your Immunity with Functional Medicine

With the spread of the flu, COVID-19 coronavirus, and RSV diseases in our community, I would like to remind you that there are several steps you can take to reduce your risk of illness. Additionally, there are steps you can take to boost your immunity in the event of exposure.

The following information outlines what you can do to help keep yourself and your family safe.

Step 1: Eliminate unnecessary inflammation. 

Inflammation is the term doctors give to the immune response our body generates when it is addressing an insult. This insult can take many forms including a virus, bacteria, elevated blood sugar or even toxic food. Inflammation is not just a vague concept but can be measured through blood tests looking at various chemicals and immune cells. Even low levels can be associated with chronic medical conditions like diabetes, heart disease, autoimmune conditions and even depression.

A plausible way to optimize our immunity is to eliminate as much underlying inflammation as possible. Start with these foundational measures:

• Get your diet on point. You have heard this before, but at no other time has it felt so critical to be well nourished. This means eating a nutrient dense diet that provides us the minerals, antioxidants, adequate protein and healthy fats that make the immune system function well (translation: LOTS of veggies). This also means eliminating the foods that trigger inflammation like fried foods, sugar, highly processed junk food, excess alcohol and sweetened beverages. For many people, gluten and dairy are problematic and trigger inflammation. This is a great time to complete the Whole30 that has been on your to-do list. 

• Get adequate sleep. Sleep is intimately tied to our immune health. Without sufficient sleep, our body makes fewer cytokines, a type of protein that targets infection and inflammation. Getting adequate sleep reduces our risk of infection and can improve our outcomes if we do get sick. Conversely, sleep deprivation weakness our body’s defense system and makes us more vulnerable to illness. Aim for 7-9 hours of sleep each night.

• Stay moving. Join a gym, get outside for a walk, try simple homemade weights in your basement or check out the numerous classes available online. There is great data suggesting that exercise can help the immune system find and deal with pathogens.  In the long term, regular exercise slows down changes that happen to the immune system with ageing, therefore reducing the risk of infections. High intensity interval training has particularly great data but any form of movement is better than being sedentary. Aim for 150 minutes of purposeful movement per week.

• Manage your stress. Life can be stressful. How we respond can help influence our immune health. Cortisol, one of the hormones associated with stress, can suppress our immune response. This is why you may become sick after periods of stress in your past. Acknowledging our fear and frustrations is important, but embracing stress management activities like meditation, journaling, exercise, prayer and yoga can help moderate our body’s cortisol response. If these strategies are not enough, I encourage you to find a professional counselor to help you address your emotions. 

Step 2: FOLLOW THE BASICS OF GERM CONTROL.

Respiratory virus are transmitted through droplets created when you cough, sneeze or talk and possibly, when a person touches a surface or object that has a virus on it and then touches their own mouth or nose. A few basic measures can drastically reduce your risk of contracting or spreading an illness.

• Stay home when you are ill. Wait until at least 24 hours after your fever* (temperature of 100 degrees Fahrenheit or 37.8 degrees Celsius or higher) is gone. Temperature should be measured without the use of fever-reducing medicines (medicines that contains ibuprofen or acetaminophen).

  Not everyone with flu, COVID, or RSV will have a fever. Individuals with suspected or confirmed flu, who do not have a fever, should stay home from work at least 4-5 days after the onset of symptoms. Persons with the flu are most contagious during the first 3 days of their illness.

• Wear a mask when you have a cough or congestion: When in public settings or when around people outside of your household, wear a properly-fitting face covering. Wash your hands before putting on your face covering, put it over your nose and mouth and secure it under your chin, and try to fit it snugly against the sides of your face. Make sure you can still breathe easily.

• Hand washing: The most well-established way to prevent respiratory infections such as influenza and coronavirus is frequent and thorough hand washing with soap and water. Scrub your hands thoroughly with soap and water for at least 20 seconds.

• Hand sanitizer: Handwashing with soap and water is the best way to reduce germs, but if they are not available, alcohol-based hand sanitizers that contain at least 60% alcohol can help to reduce the spread of infection. Note: avoid any products containing triclosan, a known hormone-disrupting chemical.

• Covering your mouth and nose: Cover your mouth and nose with a tissue when coughing or sneezing; if your hands are not free or you don’t have a tissue, cough or sneeze into your sleeve, not your bare hands.

• Not touching your face: Avoid touching your eyes, nose, and mouth with unwashed hands, which can help provide the virus with a route of entry into the body. Since the average individual touches their face an average of 15 times per hour, remain vigilant!

• Keeping surfaces clean: Clean and disinfect frequently touched surfaces, especially when someone is ill. Surfaces to consider include doorknobs, phones, computer keyboards, remotes, and other surfaces that are frequently touched in rooms such as the bathroom and kitchen.

STEP 3: Supplement wisely. 

Supplements are just that… supplements. They support an otherwise healthy lifestyle. Many of us are tempted to look in the medicine cabinet for options that will boost our immunity. Unfortunately, there are no specific studies available to know how to prevent viruses with supplements or drugs. It is important to stay sensible and not go overboard when considering supplements. Below is a list of supplements that may be foundational for health and immunity.

Please note. This list is not meant to be a prescription. Before starting any supplement talk to Relish Health or your health care provider about which supplements are right for you.

Where to start:

• Multivitamin/Mineral - About 75% of the US population (ages ≥1 year) do not consume the recommended intake of fruit, and more than 80% do not consume the recommended intake of vegetables. Unfortunately, micronutrient insufficiencies are common in the US. A high-quality multivitamin may help minimize the risk of low vitamin and mineral levels.

• Vitamin D - Most cells of the immune system have vitamin D receptors which help regulate the immune response. Vitamin D deficiency is associated with increased susceptibility to infection, and 41% of adults in the U.S. are clinically deficient in Vitamin D while an even greater number have insufficient levels. Vitamin D is a fat-soluble vitamin. Most adults can safely supplement with 1000-2000 IU daily without monitoring vitamin levels with a blood test. Higher doses may be appropriate if indicated by blood tests. 

Consider adding 1 or more if appropriate:

• Zinc 30 mg once or twice daily - Zinc has been extensively studied as a treatment for the common cold and other similar respiratory viruses. There is no specific data about zinc use with COVID-19, however zinc has been demonstrated to decrease the replication of other viruses.

• Glutathione (GSH) or N-Acetyl Cysteine (NAC) - Glutathione is a potent antioxidant. It can be taken directly as a supplement. NAC helps support our body’s ability to make this antioxidant thereby indirectly increasing GSH. GSH effects the behavior of many cells of the immune system by enhancing their function. GSH may confer protection against microbial, viral and parasitic infections.

• Vitamin C - Vitamin C contributes to immune defense by supporting various immune cell functions. Vitamin C deficiency results in impaired immunity and higher susceptibility to infections. According to some studies, supplementation with vitamin C appears to be able to both prevent and treat respiratory and systemic infections. 

• Probiotic foods or supplements - A large percentage of the body’s immune system is located in our gastrointestinal tract. The billions of microbes collectively living in the gut are called the microbiome. The bacteria in our gut influence our immune system. We can foster a healthy microbiome by eating a fiber rich diet and fermented foods like sauerkraut or kimchee.

• Antiviral herbs - Herbs have long been recognized for their medicinal properties. Herbs have a long history of use and are well-studied in traditional Chinese medicine. There are promising results from herbs including Echinacea, Goldenseal, Astragalus, Andrographis, Quercetin, and Reishi. *Please talk to your doctor to identify which herbs may be best for you.

• Adaptogens - Also from traditional Chinese medicine, adaptogens are herbs that aid our bodies in reacting to or recovering from both short and long-term physical or mental stress. Some also boost immunity and overall well-being. 

Most of these supplements can be found at health food stores; or check out Dr. Leazenby’s curated list of supplements at Fullscripts for examples of high-quality, vetted products. Discuss all supplements with your medical provider before starting.

STEP 4: CONSIDER VACCINATION. 

Current influenza and COVID vaccinations can decrease the severity of illness if you should become ill. These vaccines help protect you by creating an antibody response without you having to experience potentially severe illness. Talk with Relish Health or your health care provider about whether a vaccine is appropriate for you.

VITAMIN D FOR COVID-19 PREVENTION AND TREATMENT
BOOST YOUR IMMUNE SYSTEM WITH ELDERBERRY SYRUP

References:

1. Features, Evaluation and Treatment Coronavirus (COVID-19) [Updated 2020 Mar 20].  https://www.ncbi.nlm.nih.gov/books/NBK554776/

2. UpToDate Coronavirus update https://www.uptodate.com/contents/coronavirus-disease-2019-covid-19?topicRef=8350&source=related_link

3. How Sleep Affects your Immunity https://www.sleepfoundation.org/articles/how-sleep-affects-your-immunity

4. Regular exercise benefits immunity -- even in isolation  https://www.sciencedaily.com/releases/2020/03/200331162314.htm

5. Micronutrient Inadequacies in the US Population: an Overview https://lpi.oregonstate.edu/mic/micronutrient-inadequacies/overview

6. Prevalence and correlates of vitamin D deficiency in US adults. https://www.ncbi.nlm.nih.gov/pubmed/21310306

7. Vitamin D https://lpi.oregonstate.edu/mic/vitamins/vitamin-D

8. Zinc for the treatment of the common cold: a systematic review and meta-analysis of randomized controlled trials https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3394849/

9. Glutathione and infection. https://www.ncbi.nlm.nih.gov/pubmed/23089304

10. Vitamin C and Immune Function. https://www.ncbi.nlm.nih.gov/pubmed/29099763

11. The No BS Guide to Adaptogens for Hormonal Balance and Stress https://www.healthline.com/health/stress/smart-girls-guide-to-adaptogens

“An ounce of prevention is worth a pound of cure.” 

Benjamin Franklin 1736

Boost Your Immunity with Functional Medicine

Boost Your Immunity with Functional Medicine

By now we have all heard the public health pleas to stay home and wash our hands to prevent the transmission of COVID-19 and help “flatten the curve.” This public health prescription is vitally important to keeping our communities safe and our healthcare system stable. 

While social distancing is extremely important, many of us want to take additional steps to support our immunity and resilience against this extremely contagious virus. It is estimated that 80% of people will have mild disease, but it is still important to optimize our health for illness prevention and recovery.

Step 1: Eliminate unnecessary inflammation. 

Inflammation is the term doctors give to the immune response our body generates when it is addressing an insult. This insult can take many forms including a virus, bacteria, elevated blood sugar or even toxic food. Inflammation is not just a vague concept but can be measured through blood tests looking at various chemicals and immune cells. Even low levels can be associated with chronic medical conditions like diabetes, heart disease, autoimmune conditions and even depression. In the cases of severe COVID-19 viral illness, the virus seems to be capable of producing an excessive immune reaction in the host that can cause extensive tissue damage. This is sometimes termed a “Cytokine storm.” 

While there are no specific studies on COVID-19 prevention, a plausible way to optimize our immunity is to eliminate as much underlying inflammation as possible. Start with these foundational measures:

• Get your diet on point. You have heard this before, but at no other time has it felt so critical to be well nourished. This means eating a nutrient dense diet that provides us the minerals, antioxidants, adequate protein and healthy fats that make the immune system function well (translation: LOTS of veggies). This also means eliminating the foods that trigger inflammation like fried foods, sugar, highly processed junk food, excess alcohol and sweetened beverages. For many people, gluten and dairy are problematic and trigger inflammation. This is a great time to complete the Whole30 that has been on your to-do list. 

• Get adequate sleep. Since we are working from home it is very tempting to ignore our regular bedtime routine to watch the news or binge Netflix until the wee hours of the night. Sleep is intimately tied to our immune health. Without sufficient sleep, our body makes fewer cytokines, a type of protein that targets infection and inflammation. Getting adequate sleep reduces our risk of infection and can improve our outcomes if we do get sick. Conversely, sleep deprivation weakness our body’s defense system and makes us more vulnerable to illness. Aim for 7-9 hours of sleep each night.

• Stay moving. The gyms may be closed, but there are ample opportunities to keep moving. Get outside for a walk, try simple homemade weights in your basement or check out the numerous classes available online. There is great data suggesting that exercise can help the immune system find and deal with pathogens.  In the long term, regular exercise slows down changes that happen to the immune system with ageing, therefore reducing the risk of infections. High intensity interval training has particularly great data but any form of movement is better than being sedentary. Aim for 150 minutes of purposeful movement per week. Check out some of these free online resources.

• Manage your stress. Life for all of us has been upheavaled in the past month. It is normal to feel stress and anxiety with change. How we respond can help influence our immune health. Cortisol, one of the hormones associated with stress, can suppress our immune response. This is why you may become sick after periods of stress in your past. Acknowledging our fear and frustrations is important, but embracing stress management activities like meditation, journaling, exercise, prayer and yoga can help moderate our body’s cortisol response. If these strategies are not enough, I encourage you to find a professional counselor to help you address your emotions. 

Step 2: Supplement wisely. 

Supplements are just that… supplements. They support an otherwise healthy lifestyle. In this age of uncertainty many of us are tempted to look in the medicine cabinet for options that will boost our immunity. Unfortunately, there are no specific studies available to know how to prevent COVID-19 with supplements or drugs. It is important to stay sensible and not go overboard when considering supplements. Below is a list of supplements that may be foundational for health and immunity.

Please note. This list is not meant to be a prescription. Before starting any supplement talk to Relish Health or your health care provider about which supplements are right for you.

Where to start:

• Multivitamin/Mineral - About 75% of the US population (ages ≥1 year) do not consume the recommended intake of fruit, and more than 80% do not consume the recommended intake of vegetables. Unfortunately, micronutrient insufficiencies are common in the US. A high-quality multivitamin may help minimize the risk of low vitamin and mineral levels.

• Vitamin D - Most cells of the immune system have vitamin D receptors which help regulate the immune response. Vitamin D deficiency is associated with increased susceptibility to infection, and 41% of adults in the U.S. are clinically deficient in Vitamin D while an even greater number have insufficient levels. Vitamin D is a fat-soluble vitamin. Most adults can safely supplement with 1000-2000 IU daily without monitoring vitamin levels with a blood test. Higher doses may be appropriate if indicated by blood tests. 

• Zinc - 30 mg once or twice daily - Zinc has been extensively studied as a treatment for the common cold and other similar respiratory viruses. There is no specific data about zinc use with COVID-19, however zinc has been demonstrated to decrease the replication of other viruses.

Consider adding 1 or more if appropriate:

• Glutathione (GSH) or N-Acetyl Cysteine (NAC) - Glutathione is a potent antioxidant. It can be taken directly as a supplement. NAC helps support our body’s ability to make this antioxidant thereby indirectly increasing GSH. GSH effects the behavior of many cells of the immune system by enhancing their function. GSH may confer protection against microbial, viral and parasitic infections.

• Vitamin C - Vitamin C contributes to immune defense by supporting various immune cell functions. Vitamin C deficiency results in impaired immunity and higher susceptibility to infections. According to some studies, supplementation with vitamin C appears to be able to both prevent and treat respiratory and systemic infections. 

• Probiotic foods or supplements - A large percentage of the body’s immune system is located in our gastrointestinal tract. The billions of microbes collectively living in the gut are called the microbiome. The bacteria in our gut influence our immune system. We can foster a healthy microbiome by eating a fiber rich diet and fermented foods like sauerkraut or kimchee.

• Antiviral herbs - Herbs have long been recognized for their medicinal properties. Herbs have a long history of use and are well-studied in traditional Chinese medicine. There are promising results from herbs including Echinacea, Goldenseal, Astragalus, Andrographis, Quercetin, and Reishi. *Please talk to your doctor to identify which herbs may be best for you.

• Adaptogens - Also from traditional Chinese medicine, adaptogens are herbs that aid our bodies in reacting to or recovering from both short and long-term physical or mental stress. Some also boost immunity and overall well-being. 

Most of these supplements can be found at health food stores; or check out Dr. Leazenby’s curated list of supplements at Fullscripts for examples of high-quality, vetted products. Discuss all supplements with your medical provider before starting.

A phased functional medicine supplement approach to COVID-19 provided by the Institute for Functional Medicine. May 2020. * Always consult your healthcare provider before starting supplements.

A Playbook For Socializing During SARS-COV-2

5 Things You Should Know About a Face Mask

References:

1. Features, Evaluation and Treatment Coronavirus (COVID-19) [Updated 2020 Mar 20].  https://www.ncbi.nlm.nih.gov/books/NBK554776/

2. UpToDate Coronavirus update https://www.uptodate.com/contents/coronavirus-disease-2019-covid-19?topicRef=8350&source=related_link

3. How Sleep Affects your Immunity https://www.sleepfoundation.org/articles/how-sleep-affects-your-immunity

4. Regular exercise benefits immunity -- even in isolation  https://www.sciencedaily.com/releases/2020/03/200331162314.htm

5. Micronutrient Inadequacies in the US Population: an Overview https://lpi.oregonstate.edu/mic/micronutrient-inadequacies/overview

6. Prevalence and correlates of vitamin D deficiency in US adults. https://www.ncbi.nlm.nih.gov/pubmed/21310306

7. Vitamin D https://lpi.oregonstate.edu/mic/vitamins/vitamin-D

8. Zinc for the treatment of the common cold: a systematic review and meta-analysis of randomized controlled trials https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3394849/

9. Glutathione and infection. https://www.ncbi.nlm.nih.gov/pubmed/23089304

10. Vitamin C and Immune Function. https://www.ncbi.nlm.nih.gov/pubmed/29099763

11. The No BS Guide to Adaptogens for Hormonal Balance and Stress https://www.healthline.com/health/stress/smart-girls-guide-to-adaptogens

“An ounce of prevention is worth a pound of cure.” 

Benjamin Franklin 1736

Prepare yourself for sugar season

Halloween marks the official start of sugar season. All of the candy from trick-or-treating gets us primed for the sugar feasting that often accompanies the holidays. Of course, a little sugar is a fun indulgence and makes life… sweeter, but with all of the upcoming office parties, happy hours and family feasts it is easy for our consumption to get out of hand. Understanding sugar and its impacts on your body can be a powerful tool in controlling your health, your weight, and your mood throughout the entire year.

What is sugar and do we need it?

Sugar is a carbohydrate that is naturally present in most whole foods. As we eat, our body produces digestive enzymes that break down these carbohydrates into simple sugars—glucose, galactose and fructose. These simple sugars are absorbed into our bloodstream and are processed by our liver. Glucose is released back into the bloodstream to fuel our cells and body.

Sugar comes in many forms. “Natural sugars” are those that come from whole foods like fruit or dairy. “Added sugars” are those that are added during manufacturing or processing. Added sugars can be natural (honey, maple syrup, coconut sugar, etc.) or processed (cane sugar, high fructose corn syrup, etc.). Added sugars may be used to balance favors, produce caramelization, act as a preservative or extend the shelf life of products. With the variety of sugar forms and the diversity or roles it plays in food production it is easy to understand why sugar has become so prevalent in our food supply. 

Regardless of the type of sugar consumed, our body eventually breaks down all sugars to the same simple forms—glucose, galactose or fructose. Natural, whole food sources of sugars are healthiest because the sugar is accompanied with fiber, water, vitamins and other nutrients that slow the absorption of sugar into our body and put less demand on our metabolism. 

What is the harm in indulgence?

I believe life is meant to be celebrated with the occasional sweet treat. Unfortunately, the average American consumes almost 152 pounds of sugar in one year. That is equal to 3 pounds (or 6 cups) of sugar in one week.  There is abundant medical research that shows that frequent consumption of sugar perpetuates inflammation, weight gain, fatty liver disease and increases our risk of diabetes, heart disease, dental cavities and even Alzheimer’s disease.  

How much sugar is OK?

There are many public health organizations that weigh in on this issue. The America Heart Association, the CDC and the US Department of Health and Human Services among others, recommend no more than 36 grams of added sugar for men per day and no more that 24 grams for women and children over 2 years of age. For reference, one teaspoon of sugar equals 4 grams. It is easy to meet and exceed these recommendations, especially when that grande pumpkin spice latte at Starbucks clocks in at 50 grams per indulgence!

There is definitely a place for sugar in our lives but keeping sugar to a minimum in our everyday lives is a good idea. Reducing added sugar consumption can help minimize the risks of lifestyle related causes of death like obesity, heart disease and diabetes. 

How do you reduce your sugar intake?

Making diet changes is no small task; and there is not necessarily one right way to do it. Below is a list of suggestions that can help you minimize added sugar in your diet. 

1.     Learn the many names of sugar so you can identify it when reading labels. The food industry has become very clever in disguising sugar. Familiarize yourself with the list below.

• Agave Nectar

• Barbados Sugar

• Barley Malt

• Beet Sugar

• Brown Sugar

• Cane Crystals

• Cane Juice Crystals

• Cane Juice

• Caramel

• Carob Syrup or Sugar

• Coconut Nectar/Sugar

• Concentrated Fruit Juice

• Confectioner's Sugar

• Corn Syrup Solids

• Corn Sweetener

• Crystalline Fructose

• Dextrin

• Diastatic Malt

• Diatase

• Evaporated Cane Juice

• Florida Crystals

• Fruit Concentrate

• Glucose Solids

• Golden Sugar/Syrup

• Granulated Sugar

• Grape Sugar

• Grape Juice Concentrate

• High-Fructose Corn Syrup (HFCS)

• Honey

• Icing/Invert Sugar

• Lactose (added)

• Malt Syrup

• Maple Syrup

• Molasses

• Muscovado

• Nectresse

• Palm Sugar

• Refiner's Syrup

• Rice Syrup/Malt

• Sorghum Syrup

• Sugar/Raw Sugar

• Table Sugar

• Treacle

• Turbinado Sugar

• "-ol" sugars: erythritol, ethyl maltol, mannitol, sorbitol

• "-ose" sugars: dextrose, D-mannose, fructose, galactose, glucose, maltose, sucrose

2.     Gradually cut back on sweetened foods. Strategies like replacing sugar sweetened beverages with unsweetened tea or sparkling water, opting for fruit as a dessert or reaching for a square of dark chocolate instead of a Snickers can help move the needle when addressing our sugar consumption. Over time, our palates adapt and we may no longer appreciate the super-sweet products we once loved. 

3.     Or, eliminate sugars cold turkey. This method works well for some. Opting for a 7-10 days sugar elimination diet resets the palate and can dramatically reduce sugar cravings that keep us perpetually reaching for the candy jar. Be prepared: for some people days 3-5 of this challenge feel the toughest. Hang in there.

4.     Eat protein at breakfast. A meal that includes protein, fat and fiber helps to balance your blood sugar and keep you fueled and focused during your day. When you are satiated, you are less like to eat the donut in the break room that may prime your sweet tooth for a day’s worth of binging. 

5.     Drink more water and green tea. Staying hydrated during the day means we are less likely to confuse signals of thirst for hunger. If water is too boring, try drinking your favorite tea. Green tea in particular is full of antioxidants and contains EGCG which is a natural blood sugar balancer.

6.     Get your gut checked. If you have difficulty overcoming your sugar cravings, it may not be a failure of will power. Our gut is home to trillions of organisms that are metabolically active. Pathogenic bacteria and yeast may be contributing to your cravings. Luckily, there are testing and treatment options available to address the problem organisms. 

Schedule an appointment with Relish Health to develop a personalized plan to reduce sugar.

Interested in guilt-free homemade candies? Check out these recipes:

Salted Date Caramel Turtles
Dark Chocolate Brain Bark
Chocolate Almond Butter Cups
Raw Chocolate Cherry Truffles
Check out these other sweet tooth solutions. 

Eating to Better Health

Can your fork really work for you? In my cooking classes, people often ask me what they should eat to help them feel better or improve their health. The answer is as complex as you are. It really is different for everyone. Indeed, your fork is one of the most powerful tools you have to improve your health. Every food you put on it is a piece of information that can alter your body chemistry for better or worse. Where do you start? Don't let food get in your way of feeling your best. Here are 10 tips below that you can implement today. If you have specific illnesses or health challenges, please contact me to set an appointment and we can work on a personalized plan together. 

1: Prepare food at home. Meals prepared at home have fewer calories, less fat and less sugar compared with convenience foods or those in restaurants. Invest in a grill pan and stock your pantry with olive oil and spices. Be patient with yourself - any lifestyle change requires creativity and perseverance. Use available resources like healthy cooking classes, library books and online meal planning tools to help learn this new skill. Don’t forget to start simple.

2: Eat more Plants. Pay the farmer now or the pharmacist later. Numerous studies link vegetable and fruit consumption to longevity. Some studies even show eating 5 servings of veggies daily can add as much as 3 years to your life. Eating more plants is associated with decreased inflammation and chronic disease. 

3: Eat the Rainbow. The different colors found in the plant kingdom represent different beneficial antioxidants and nutrients. Eat a rainbow of veggies and fruits to take advantage of all mother nature has to offer. Consider counting color rather than calories. Variety is the spice of life and may also prolong it.

4:  Eat the 4 S’s. Soups, Salads, Smoothies and Stir Fries are great ways to increase servings of veggies in your diet.

5: Beware the Liquid Calorie. Our brain and appetites do a poor job accounting for the calories we drink. It is best to drink water and other non-caloric, unsweetened beverages.

6: Eat Living Foods. Trillions of bacteria live in our gut. These bacteria help us absorb nutrients, ward off infection, produce vitamins, and help regulate our immune system. We need to tend this inner garden to keep it healthy. This means eating foods rich in fiber and consuming fermented foods like sauerkraut. Avoiding unnecessary antibiotics, pesticides and additives also help keep these bacteria healthy.

7:  Fiber is our Friend. Counting grams of fiber is a good measure for plant consumption. Fiber feeds our "good gut bacteria," it helps us feel full, it prevents constipation and can help lower our risk of cancer and inflammation. Make your goal 25 grams per day if you are a woman and 38 grams per day if you are a man.

8: Choose protein with fewer legs. Both a whole-food, plant-based diet and the Mediterranean diet show dramatic reduction in cardiovascular disease and cancer risk. These diets prioritize plant proteins from legumes, nuts and seeds. The Mediterranean diet includes moderate seafood consumption and minimizes or eliminates red meat.

9: Understand Fats. Fat is not to be feared. It is an integral part of our cell membrane and the building blocks of our hormones. Include “good fats" like those found in olive oil, avocado, nuts, seeds and fish. Minimize your consumption of saturated fats and trans-fats (hydrogenated oil). These are found in red meats, whole fat dairy and highly processed foods.

10: Genes are not your destiny. Changing your lifestyle and diet can change how your genes behave. Eating a diet rich in fruits and vegetables, exercising regularly and practicing stress reduction can turn off genes associated with inflammation and cancer.