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Surfing the Sugar Wave: PCOS and Insulin Resistance

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After a wonderful Valentine’s day filled with candy, chocolate, and carbs, I was riding the sugar wave and loving every minute. On Friday evening, after two cups of coffee, the combination of sugar and coffee was keeping me buzzed and happy. But by Saturday I woke up with a headache, feeling moody and miserable. I felt like a grey cloud was hanging over my head. Why was I in such a funk? By the time Sunday rolled around – after more cake and more carbs, and a barbeque lunch with friends – I came home and crashed…literally.

All day I had felt on the verge of tears and when I walked in the door, they all came tumbling out. My husband watched helplessly as I wept and sobbed uncontrollably, and when I was done he put his arm around me and handed me a cup of soup. But where were these emotions coming from? And why did they come on so suddenly?

What is PCOS?

To fully understand, we must travel back to 2008, the year I was diagnosed with Polycystic Ovarian Syndrome, or PCOS. The syndrome, which affects nearly five million women in the United States, often goes undiagnosed and if left untreated can lead to high cholesterol, diabetes, and heart disease. The name Polycystic Ovarian Syndrome refers to small cysts that form around the ovaries, but it is really an endocrine disorder in which the sex hormones estradial and progesterone are out of balance. Women with PCOS typically have an increased production of androgens (the male sex hormone) causing acne, increased hair growth, irregular menstrual cycles, and male pattern baldness. This can also lead to weight gain and infertility.

Coming away from my doctor’s office I was left confused. What was Polycystic Ovarian Syndrome? My OBGYN had actually read me the disorder from her textbook and then handed me a prescription for birth control pills. Because PCOS has no documented cure and because doctors still know very little about the cause of the disease, patients are often left helpless, searching for answers on the Internet or among their peers. My doctor never once told me there might be a link between what I eat and my disorder. She never once mentioned that diet and exercise were important factors in controlling my PCOS symptoms. And because I was “thin.” she assumed I was healthy.

The truth was, I was far from healthy. I had come from a country where most food was prepared from scratch, ingredients were natural and from the earth, and dinners were bought from the butcher or farmer, not a box. When I moved from Kenya to the US in 1999, my diet drastically changed without me giving it a second thought. I went from rice and beans to TV dinners, from curry and vegetables to Ramen noodles. In college I existed on pasta, fried chicken, alcohol, caffeine, frozen meals, and anything I could lug across campus from the food store. Although outwardly I appeared fit, I was eating the kind of diet that leads to heart disease and high cholesterol.

After college, my diet consisted of pizza, pasta, canned beans, canned soup, and anything else I could fix up really quick on the stove. Because I was a terrible cook I turned to things that were high in sugar, salt, and saturated fat, all the while not understanding the link between these foods and my PCOS. I was at the top of my sugar wave and the more sugar and carbs I consumed, the more I was addicted to them. It was a vicious cycle that I was unwilling to break. I started gaining weight, losing hair, and developing acne, all the while working out as hard as I could and getting nowhere.

It was not until I began to read more about the disease and learn to cook for myself that I saw what I was really doing to myself.

PCOS and Insulin Resistance

In 2011, I began seeing a specialist at local fertility clinic. This was the first time that someone addressed my PCOS as a real syndrome that needed to be attended to. The doctor gave me a food chart and asked that I wrote down all that I ate for a week. She then sat me down and showed me on a diagram just how much sugar I was taking in and how little protein and fiber I was getting. She suggested I try a low carb, high protein diet similar to the Atkins diet. “Why?” I asked. She explained that PCOS has been linked to insulin resistance. “Let me explain it this way,” she said, “For example, if I eat a cupcake and you eat a cupcake, I will burn off that cupcake in a day or so. Whereas women with PCOS may eat the cupcake and it could take a week to burn off that cupcake.”

I was shocked. Why had nobody told me this before?

According to the PCOS Foundation, “Insulin resistance (IR) is a physiological condition where the natural hormone, insulin, becomes less effective at lowering blood sugars. The resulting increase in blood glucose may raise levels outside the normal range and cause adverse health effects.” If left untreated these high insulin levels can lead to a diagnosis of type 2 diabetes. Additionally, increased insulin levels causes the increase of androgen production, leading to excess hair on the body, loss of hair on the head, and acne. It also may lead to infertility.

Sugar Crash  versus Hormone Roller-Coaster

So what caused my crash off the sugar wave?  I believe that my sugar filled weekend, coupled with a sudden stop of food (I hadn’t eaten in 5 hours) lead to a dramatic drop in glucose. Although I am no doctor, I also think I was emotional because my hormones had been up and down all weekend.

Listening to my doctor, I knew right then and there that my sweet tooth had to be curbed, but it took a while to follow through on her advice.

Sugar Addicts Anonymous

It’s not easy being a sugar addict. Every day consists of riding the sugar wave:  I wake up and have tea that is filled with sugar, for breakfast I have cereal or yogurt that is filled with sugar, at lunch I have something with carbs, in the afternoon I have some chocolate, at dinner I have carbs again and some protein, and then just before midnight I raid the fridge looking for something sweet. If I go out to dinner, I must order a dessert. I am, unfortunately, a card carrying member of the Sugar Addicts Anonymous.

How Much Sugar Per Day?

  • Men should have no more than 37.5 grams or 9 teaspoons
  • Women should have no more than 25 grams or 6 teaspoons

…according to the American Heart Association.

It’s not a real club but it really should exist. There are probably hundreds of thousands (if not millions) of us living in the United States. When we live in a country where even our bread has sugar in it – yes, even our bread, just read the labels for High Fructose Corn syrup – it feels like we have been set up to fail. But there is a way out!

The truth is, just like any other addiction, you have to work hard at it. My changes began with watching movies like Food Nation and Forks Over Knives and reading books like “The Omnivore’s Dilemma” and “Women Code.” I came to realize that I needed to nurture my body and think about the things I was putting into it. At first I found sugar alternatives like agave nectar or honey, but then I realized I was using just as much (if not more) honey than I was sugar, so was I making that much of a difference?

Over the course of a year, I cut back on my sugar in small steps like instead of three spoons I had one spoon in my tea. Then I dumped out my yogurts with 18g of sugar and opted for one with 9 grams, and then one with no sugar because it was just natural yogurt (I just added fruit). I learned to read labels, I cut down on my alcohol intake (which was a huge factor), and I increased dark, leafy vegetables and grains.

I can’t say its been an easy road and weekends like this remind me what riding the sugar wave is all about. But I like to think I am riding the sugar lake now with an occasional wave coming up on the horizon. The PCOS symptoms have been under control for the past year and I know that my diet and a good exercise regime has helped to keep them at bay.

And although that chocolate cake might taste oh-so-wonderful as I scarf it down, perhaps this time I’ll give it a pass.

Read more about my sugar addiction on my blog.

Photo credit: Paul Patton

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Kitchen Cosmetics

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I like to consider myself a crafty person. However, more often than not, my good intentions and imagination get the better of me and instead of producing a home-made creation worthy of the cover of Martha Stewart’s Living Magazine, my project should be featured on Regretsy, my favorite site for DIY gone wrong.

As I started to research all the toxins in our cosmetics and personal products I also started pricing the “organic” and “all-natural” replacements, which, as I stated in my post, “Toxins in Cosmetics“, are most likely no better than the cheaper products. I don’t have the income to pay $10 for an ounce of lotion from a specialty store, but even if I did have that kind of income, I’m cheap. In the last year, I have researched various home-made recipes for beauty and personal products made with ingredients you very likely have in your kitchen right now. Most of the original recipes included essential oils and other froo-frooifying ingredients. If you are one of those people whose DIY looks closer to Martha Stewart than my regretsy projects, I’ll include some links to more complicated recipes. But if you consider yourself lazy or directionally impaired, please follow these very simple instructions for my extremely easy DIY Kitchen Cosmetics.

Kitchen Cosmetics #1 – Lotion

Your skin is the biggest organ of your body. The epidermis literally drinks the lotion you put on your skin. I live in San Diego where it’s dry. No matter how much water I drink in a day my skin is always dry. The average cost for an 8-10 oz. container of non-toxic lotion in a store or online is going to cost $10-15 or more. If you don’t cook with coconut oil, you should try it. Other than being the world’s healthiest cooking oil, coconut oil can also be used as lotion on your whole body – including your face! Worried that smearing oil on your face will make you break out like a teenager? Don’t be. Coconut oil is actually an anti-microbial and anti-fungal so it won’t clog pores or cause acne. In fact, it’s probably a better acne treatment than the chemically enhanced pimple creams sold at stores (I don’t have acne so I can’t confirm or deny this claim). Coconut oil has a melting point of about 75 F so it’s most likely solid at room temperature. Simply scoop some out of the jar with your fingers or a spoon and rub it in between your palms or directly against your skin. Your body temperature will melt it. Use it sparingly, as it is oil, and rub over your whole body. If you get too much, simply wipe it off with a towel; if you get it on your clothes, it will wash out.

Kitchen Cosmetics # 2 – Deodorant

If you are still using deodorant with the active ingredient aluminum, please reconsider this daily habit as the ingredients have been linked to breast cancer, Alzheimer’s and more. To make homemade deodorant you need coconut oil, baking soda and a container with a lid (preferably a glass jar or BPA-free plastic container). Take 1 C of solid coconut oil and put it in the jar, close the lid and run hot water over the container to melt the oil. Once melted add 1 cup of baking soda. Shake. I like to shake it as it cools so the baking soda doesn’t settle to the bottom. Once it has cooled, you can use your fingers or a spoon to scoop it out and apply to your underarms. I don’t have AC, so in the summer it melts and I apply the liquid the same way. Also, on warmer days I apply a second layer in the afternoon. The coconut oil is an antimicrobial and antibacterial so it fights the odor causing bacteria naturally. The baking soda is a natural odor neutralizer so it is a secondary guard. Only apply coconut oil the day you shave as the baking soda can irritate the skin.

Note: I know people allergic to coconut oil, so if you have never used it alone or in lotions I suggest applying to an inconspicuous area of your body first. If you are allergic to coconut oil, I’ve been told (but haven’t tried personally) that using lemon juice and baking soda works as well.

Kitchen Cosmetics # 3 – Toner

I add raw apple cider or coconut vinegar to my protein shake in the mornings to balance the pH level of my stomach. Guess what, it can also balance the pH level of your skin. I use it daily as a toner and acne treatment on my face. As I stated, I have dry skin so I dilute it with filtered water, dab it on a cotton ball and apply to my skin. You can use a stronger or more diluted amount depending on your skin type.

Kitchen Cosmetics #4 – Sugar Scrub

Previously, I wrote about the toxic and addictive properties of sugar. If you are looking for a way to get it out of your kitchen, here you go. Sugar scrubs can be expensive in the store, but made easily at home. Simply take a spoonful, or more, of sugar and mix with either melted coconut oil or just plain water and scrub away. You can also use grape seed or other oils as well.

Kitchen Cosmetics #5 – Deep Conditioning Treatment

This might be my favorite beauty secret of all times. I have long hair, or as my hairdresser would say, ‘mermaid hair.’ I love it, but it can be hard to keep healthy. The further your hair is from your scalp, the less natural oils it gets; only wash the roots using a tiny bit of shampoo. Additionally, once or twice a week you can do an overnight deep hair conditioning treatment using coconut oil. Simply rub coconut oil on the ends of your hair and let it soak in overnight (or at least an hour during the day). The next day wash it out (you will have to wash the ends for this). Again, a little goes a long way so only apply to the ends. I use a clarifying shampoo to wash it all out and still get the benefits.

Kitchen Cosmetics #6 – Teeth Whitener

Professional whitening treatments can be costly and questionably safe. Whitening toothpastes and at home treatments seem just as dangerous. All natural toothpastes don’t have the whitening kick needed to get rid of coffee and tea stains. Need a kitchen cosmetic secret? – baking soda. Either add it to your toothpaste or use it alone. It’s a completely safe and effective teeth whitener.

These are all tried and tested alternatives that I promise work. With exception of the deep hair treatment and sugar scrub, I use these tricks daily. If you are interested in trying more advanced recipes here are some links. Please share your own kitchen cosmetic treatments in the comments section!

Wellness Mama

Campaign for Safe Cosmetics

Frugally Sustainable

Revitalise Your Health

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Sugar and our Hormones

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It’s Easter season, which outside of religious practices, means candy, candy and more candy for a lot of Americans. Peeps, Cadbury Eggs, jelly beans are just a few of the hallmarks of this spring holiday. But, along with our growing waistline, scientists and Americans are both scrutinizing our diet and a common culprit seems to repeatedly point back to the white stuff. Even CBS News, 60 Minutes is looking at the toxicity of sugar. Is candy and sugar in our diet really the cause of America’s obesity and health problems? It’s now estimated that the average American consumes up to 180 lbs of added sugar per year. Here’s another statistic that demonstrates the increase of sugar in our diets over the years:

  • In 1700, the average person consumed about 4 pounds of sugar per year.
  • In 1800, the average person consumed about 18 pounds of sugar per year.
  • In 1900, individual consumption had risen to 90 pounds of sugar per year.
  • In 2009, more than 50 percent of all Americans consume one-half pound of sugar per person
  • DAY—translating to a whopping 180 pounds of sugar per year!

“Walk away from the Peeps, Ma’am!” might be what you’re telling yourself, but this sugar epidemic is out of control thanks to the highly processed foods and soft drinks where sugar hides under a variety of names. Here are some fancier names for sugar:

Sucrose, high fructose corn syrup (HFCS), corn syrup, maltodextrin, maltose, syrup, mannitol, molasses, ethyl maltol, fruit juice, fruit juice concentrate, diatase, cane sugar, caramel, carob syrup, barley malt, beet sugar, C12H22O11,

But, that’s not all. There are as many names for sugar as Eskimos have for snow. As the public becomes more aware of the many dangers of sugar, the food industry has to try to hide it under different names.

Is it ironic or coincidental that this heavenly, legal substance that give us so much pleasure looks identical to illegal drugs such as cocaine, meth, heroine? In my opinion the only difference is that sugar is a legal drug. Am I exaggerating? No, actually I’m not. In a recent study where rats were given the choice between water, sugar and cocaine the rats choose … SUGAR! This is vital information for you and your family’s health because when you start cutting sugar out of your diet you will likely go through withdrawal symptoms as you would with any addictive substance. As an adult you can cope with the headaches, irritability and fatigue; but if you are cutting sugar out of a child’s diet they won’t understand what is happening to their body. Something to be aware of as a parent when you start cutting processed foods and sugary treats out of your children’s diet.

I’m sure some of you are reading this thinking, I’m not diabetic, this doesn’t apply to me. What if I told you that your high cholesterol and muffin top is more likely linked to the sugar than bacon? Interested now? To break it down barney-style, sugar (whether it be white rice, processed bread, soda, lemonade, plain ol’ sugar in your coffee) turns into glucose in your body. Your body releases insulin, a hormone, to cleanse the blood. What your body can’t use immediately as energy is stored in the liver and fat tissue of the body for later use. When you overload your system with sugar, your whole body has to work overtime to clean it out of your system and this means putting its everyday tasks aside to deal with this toxic overload. So, instead of processing healthy fats, proteins, good carbs, etc., your system is processing junk. Then, it has to do its normal jobs after that. No wonder you’re so tired and lethargic all the time – you’re forcing your whole body to work double shifts everytime you reach for that candy bar or soda!

SUGAR = FAT = HEART DISEASE/CANCER/DIABETES/OBESITY/LIVER DAMAGE/INFERTILITY/ACNE/AND MORE.

Can it get worst? Actually, yes. In 2007, Child and Family Resource Institute released findings that sugar disrupts the sex hormones as well.

“Glucose and fructose are metabolized in the liver. When there’s too much sugar in the diet, the liver converts it to lipid. Using a mouse model and human liver cell cultures, the scientists discovered that the increased production of lipid shut down a gene called SHBG (sex hormone binding globulin), reducing the amount of SHBG protein in the blood. SHBG protein plays a key role in controlling the amount of testosterone and estrogen that’s available throughout the body. If there’s less SHBG protein, then more testosterone and estrogen will be released throughout the body, which is associated with an increased risk of acne, infertility, polycystic ovaries, and uterine cancer in overweight women. Abnormal amounts of SHBG also disturb the delicate balance between estrogen and testosterone, which is associated with the development of cardiovascular disease, especially in women.”

So, what can you do? How do you beat the cravings? The first step is to remove table sugar and processed foods out of your house. If it’s not there, you can’t be tempted. The second step is educating yourself on the hidden ingredients that are actually sugar. (Here’s a scary tip – did you know that juice is depleted of all nutrients, flavor and color, stored for a year, and then artificially flavored and colored?!)   Thirdly, check out my post, Sweet Alternatives, for some healthy alternatives that will help you and your family beat that sweet tooth for good.

 

Photos Jdurham, jasoncangialosi Creative Common 2.0

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Sweet Alternatives for Sugar

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Everyone has a sweet tooth, so let’s look at some healthy alternatives to sugar and aspartame that can help you control the cravings without loosing control of your waistline. One very important tip when consuming sugar, whether it be natural from fruit or a candy bar, is to eat it with protein. An apple with a little bit of peanut butter is a great snack because the protein in the PB will actually lower the glycemic level of the apple, this means your insulin won’t spike up and crash later on. Here are some of my favorite sweeteners, please add your own favorites in the comments section!

Raw honey – full of enzymes, but has to be RAW as pasteurizing food kills the nutrients. Honey has a lower glycemic level than sugar, but is higher in calories than other alternatives.

Xylitol – looks smells, and tastes like sugar – guess what it is sugar. Xylitol is a low-calorie sugar made from fruit. There are even studies showing it helps FIGHT cavities!

Stevia – Stevia is a plant from South America that has been used as a sweetener for a long time with no evidence of side effects. Stevia doesn’t have calories and is actually sweeter than sugar, so use sparingly. In the place of regular or diet soda, my boyfriend and I are big fans of Stevia sweetened sodas like Zevia and Virgil’s diet (which comes in glass for those trying to avoid aluminum and plastic)

Coconut or Palm Sugar – like raw honey, coconut sugar has a low glycemic level. It’s not as low in calories as xylitol or stevia, but it doesn’t cause an insulin spike, which is the cause of fat gain with sugar consumption. It doesn’t taste like coconut and is the same consistency as raw or brown sugar. Can also be used as a 1-to-1 substitute in baking.

For more information on the dangers of sugar I highly recommend the following:

Sugar and our Hormones

Sugar Blues – a book by William Dufty on the dangerous and toxic effects of sugar first published in 1975 – This book will change your life.

Is Sugar Toxic? – an excellent article from the NYTimes evaluating one mans research and “controversial” video (controversial to the company’s loosing money).

Sugar: The Bitter Truth – Video by Dr. Robert H. Lustig, MD, UCSF Professor of Pediatrics in the Division of Endocrinology that explores the damage caused by sugar.

Photo by frenchbyte, Creative Commons 2.0

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