Are there sweeteners which are natural and not harmful?

There are 3 natural sugar substitutes which do not cause harm and are therefore excellent alternatives to sucrose (table sugar).

1) Stevia: Is plant based and about 250-300 times sweeter than sucrose (table sugar). It is heat stable, PH stable, and non-fermentable. It can be used in cooking and baking but because it is so strong, much less should be used.

2) Sugar Alcohols (SA): The most popular brand of SA is Xylitol and is made from adding hydrogen to sugar; consequently it looks like sugar but with less calories and glycemic load. SA also acts as an antibacterial so is often used in chewing gum to promote dental health.

3) Erthritol: This is often used as a substitute for Xylitol and is made by fermenting glucose with yeast. It's 60-70% as sweet as sucrose but is almost calorie free and does not affect blood sugar. Like Xylitol it doesn't promote tooth decay. 

Why should we play more?

There are reasons why playing is psychologically good for us.

1) Having fun eases tension and helps creativity. A study done at Northwestern University found that people could solve problems easier after watching comedy.

2) Happy emotions are generated after play, and help people become unstuck and therefore more productive in life.

3) People laugh more while playing and it is now commonly known that health improves with laughter.

4) Play brings us in the present moment, which is also called "flow" or mindfulness, Pleasure is greatest when not regretting the past or worried about the future.

5) Play brings us closer to other people which is a basic need for all humans.

What are digestive enzymes?

Digestive enzymes are secreted by the pancreas and help metabolize foods so that their nutrients can be used by the body. Different kinds of enzymes target different nutrients.

1) Protease: digest proteins in an acidic ennvironment such as the stomach.

2) Lipase: digest fats and oils for the body can absorb fat soluable vitamins (A,D,E, & K). This enzyme also supports liver function.

3) Alpha/beta amylase: is found in the saliva and pancreatic juice and helps break down carbohydrates to thier simplest form of energy.

4) Cellulase: breaks down the fibrous walls of plant cells.

5) Lactase: helps digest lactose (milk sugar) found in dairy products.

6) Maltase: helps break down carbs fom grains.

7) Invertase: digests refined sugars.

8) Papain: found in papaya and helps digest protein.  

What is an Enzyme?

Enzymes speed up the thousands of chemical reactions our bodies need to function. They are like our vital force and are needed for cellular energy, repairing tissues, stimulating the brain, and digesting food. Without them, we'd soon die.

Enzymes were discovered by Dr. Edward Howell in 1920 who thought that humans are born with a certain amount of enzymes at birth and that we can only replenish them with certain healthy foods such as raw fruits and vegetables. Research now shows that as age, we produce fewer enzymes than in youth. Some people see that aging and enzyme production are closely linked.

There are 3 classes of enzymes:

1) Metabolic enzymes: help manage reaction between cells such as turning phosphorus into bone, attching iron to our red blood cells, healing wounds, and making sure our hearts beat.

2) Digestive enzymes: are formed in the pancreas and help break down foods so that we can assimmilate nutrients into the blood stream. There are different types of digestive enzymes which break down different type of nutrients and this is described in another post (see:  What are digestive enzymes?)

3) Food enzymes: come from raw food and is what helps uneaten food decompose. Food enzymes help us "predigest" our food, before the other enzymes kick in.  One theory says that if you eat lot's of uncooked food, you are helping prolong the number of other enzymes in your system, as they do not have to work as hard. Saving enzymes slows down the aging process.

How long does it take to form a new habit?

A habit is a new behaviour which becomes automatic or second nature (like brushing teeth before bedtime) over time.

Based on research done by Dr Phillipa Lally on 96 people, a new behaviour takes about 7 weeks to become habit.

The smaller the action chosen, the more likely it is to succeed. The new behaviour must be performed in the same way, same time, same place (ie same context) so that over time the body becomes cued to perform the habit.

Missing a day here and there does not reduce the chance of forming the new habit, and some habits may take longer than 7 weeks. In general, the larger the new habit, the longer it takes.

Generally doctors do not help their patients make change; they just tell their patient to loose weight, or get more sleep, or quit smoking. When faced with any major lifestyle change,  many people give up because a lifestyle change requires the assimilation of many new smaller habits into their new, healthier lifestyle.

If you are needing to develop healthier habits contact Birgit Schinke, health coach & educator, clinical counselor for help with developing your new lifestyle. 

Why is chewing your food thoroughly so important?

1) Digestion: Saliva is a digestive enzyme which starts the first phase of digestion. Food passes down the esophagus when properly chewed.

2) Hormonal Signaling: If not chewed properly food passes into the stomach not ready for the next phase of digestion. Chewing also starts the secretion of other digestive hormones furhter along the chain as in the stomach (hydrochloric acid) and the pancreas (bicarbonate).

3) Pylorus: Chewing relaxes this muscle which allows food to move into the small intestine.

4) Dental Health: Chewing keeps teeth and jaw strong. It also helps prevent tooth decay.

5) Bacteria: Chewing reduces food borne bacteria from moving into the stomach. Bacteria can cause bloating, cramping, and other digestive discomforts. 

What are the benefits of eating slowly?

First of all, how does one eat slowly?

Simply put, by chewing your food longer, such as up to 40 times a mouthful. Most people eat as an unconscious act, just chewing and swallowing their food without  really noticing what they're doing.

Studies show that overweight people eat more quickly than normal weighted people. A 2008 study published in the British Medical Journal found that eating until full and eating quickly triples the risk of becoming overweight.

Why is this?

1) The slower one eats the less calories consumed during the meal, and as well in snacks afterwards.

2) Eating slowly allows the hormonal network tell the brain when one is satiated (full) . It takes the body about 20 minutes to realize it's full during which time the hormone, leptin is released to prevent overeating.

3) Mastication (chewing) starts the digestion process by breaking down carbs and proteins so that the nutrients can be made properly available to the body. If the body does not get enough nutrition, cravings for more food, in general,  can cause overeating.

4) Slow eating also helps prevent diabetes.


If you think you may be a food addict by eating too much and eating compulsively, contact Birgit Schinke to develop a relapse prevention or mindfulness plan to help control your food intake.