Refined Sugar

76 Ways Sugar Can Ruin Your Health

Contributed by Nancy Appleton, Ph.D
Author of the book Lick The Sugar Habit (A good read if you are trying to kick the habit!)

In addition to throwing off the body's homeostasis, excess sugar may result in a number of other significant consequences. The following is a listing of some of sugar's metabolic consequences from a variety of medical journals and other scientific publications.

1. Sugar can suppress your immune system and impair your defenses against infectious disease.1,2

2.Sugar upsets the mineral relationships in your body: causes chromium and copper deficiencies and interferes with absorption of calcium and magnesium. 3,4,5,6

3.

Sugar can cause can cause a rapid rise of adrenaline, hyperactivity, anxiety, difficulty concentrating, and crankiness in children.7,8
4.

Sugar can produce a significant rise in total cholesterol, triglycerides and bad cholesterol and a decrease in good cholesterol.9,10,11,12
5.

Sugar causes a loss of tissue elasticity and function.13
6.

Sugar feeds cancer cells and has been connected with the development of cancer of the breast, ovaries, prostate, rectum, pancreas, biliary tract, lung, gallbladder and stomach.14,15,16,17,18,19,20
7.

Sugar can increase fasting levels of glucose and can cause reactive hypoglycemia.21,22
8.

Sugar can weaken eyesight.23
9.

Sugar can cause many problems with the gastrointestinal tract including: an acidic digestive tract, indigestion, malabsorption in patients with functional bowel disease, increased risk of Crohn's disease, and ulcerative colitis.24,25,26,27,28
10.

Sugar can cause premature aging.29
11.

Sugar can lead to alcoholism.30
12.

Sugar can cause your saliva to become acidic, tooth decay, and periodontal disease.31,32,33
13.

Sugar contributes to obesity.34
14.

Sugar can cause autoimmune diseases such as: arthritis, asthma, multiple sclerosis.35,36,37
15.

Sugar greatly assists the uncontrolled growth of Candida Albicans (yeast infections)38
16.

Sugar can cause gallstones.39
17.

Sugar can cause appendicitis.40
18.

Sugar can cause hemorrhoids.41
19.

Sugar can cause varicose veins.42
20.

Sugar can elevate glucose and insulin responses in oral contraceptive users.43
21.

Sugar can contribute to osteoporosis.44
22.

Sugar can cause a decrease in your insulin sensitivity thereby causing an abnormally high insulin levels and eventually diabetes.45,46,47
23.

Sugar can lower your Vitamin E levels.48
24.

Sugar can increase your systolic blood pressure.49
25.

Sugar can cause drowsiness and decreased activity in children.50
26.

High sugar intake increases advanced glycation end products (AGEs)(Sugar molecules attaching to and thereby damaging proteins in the body).51
27.

Sugar can interfere with your absorption of protein.52
28.

Sugar causes food allergies.53
29.

Sugar can cause toxemia during pregnancy.54
30.

Sugar can contribute to eczema in children.55
31.

Sugar can cause atherosclerosis and cardiovascular disease.56,57
32.

Sugar can impair the structure of your DNA.58
33.

Sugar can change the structure of protein and cause a permanent alteration of the way the proteins act in your body.59,60
34.

Sugar can make your skin age by changing the structure of collagen.61
35.

Sugar can cause cataracts and nearsightedness.62,63
36.

Sugar can cause emphysema.64
37.

High sugar intake can impair the physiological homeostasis of many systems in your body.65
38.

Sugar lowers the ability of enzymes to function.66
39.

Sugar intake is higher in people with Parkinson's disease.67
40.

Sugar can increase the size of your liver by making your liver cells divide and it can increase the amount of liver fat.68,69
41.

Sugar can increase kidney size and produce pathological changes in the kidney such as the formation of kidney stones.70,71
42.

Sugar can damage your pancreas.72
43.

Sugar can increase your body's fluid retention.73
44.

Sugar is enemy #1 of your bowel movement.74
45.

Sugar can compromise the lining of your capillaries.75
46.

Sugar can make your tendons more brittle.76
47.

Sugar can cause headaches, including migraines.77
48.

Sugar can reduce the learning capacity, adversely affect school children's grades and cause learning disorders.78,79
49.

Sugar can cause an increase in delta, alpha, and theta brain waves which can alter your mind's ability to think clearly.80
50.

Sugar can cause depression.81
51.

Sugar can increase your risk of gout.82
52.

Sugar can increase your risk of Alzheimer's disease.83
53.

Sugar can cause hormonal imbalances such as: increasing estrogen in men, exacerbating PMS, and decreasing growth hormone.84,85,86,87
54.

Sugar can lead to dizziness.88
55.

Diets high in sugar will increase free radicals and oxidative stress.89
56.

High sucrose diets of subjects with peripheral vascular disease significantly increases platelet adhesion.90
57.

High sugar consumption of pregnant adolescents can lead to substantial decrease in gestation duration and is associated with a twofold increased risk for delivering a small-for-gestational-age (SGA) infant.91,92
58.

Sugar is an addictive substance.93
59.

Sugar can be intoxicating, similar to alcohol.94
60.

Sugar given to premature babies can affect the amount of carbon dioxide they produce.95
61.

Decrease in sugar intake can increase emotional stability.96
62.

Your body changes sugar into 2 to 5 times more fat in the bloodstream than it does starch.97
63.

The rapid absorption of sugar promotes excessive food intake in obese subjects.98
64.

Sugar can worsen the symptoms of children with attention deficit hyperactivity disorder (ADHD).99
65.

Sugar adversely affects urinary electrolyte composition.100
66.

Sugar can slow down the ability of your adrenal glands to function.101
67.

Sugar has the potential of inducing abnormal metabolic processes in a normal healthy individual and to promote chronic degenerative diseases.102
68.

I.V.s (intravenous feedings) of sugar water can cut off oxygen to your brain.103
69.

Sugar increases your risk of polio.104
70.

High sugar intake can cause epileptic seizures.105
71.

Sugar causes high blood pressure in obese people.106
72.

In intensive care units: Limiting sugar saves lives.107
73.

Sugar may induce cell death.108
74.

In juvenile rehabilitation camps, when children were put on a low sugar diet, there was a 44 percent drop in antisocial behavior.109
75.

Sugar dehydrates newborns.110
76.

Sugar can cause gum disease.111

References

1.

Sanchez, A., et al. Role of Sugars in Human Neutrophilic Phagocytosis, American Journal of Clinical Nutrition. Nov 1973;261:1180_1184. Bernstein, J., al. Depression of Lymphocyte Transformation Following Oral Glucose Ingestion. American Journal of Clinical Nutrition.1997;30:613
2.

Ringsdorf, W., Cheraskin, E. and Ramsay R. Sucrose, Neutrophilic Phagocytosis and Resistance to Disease, Dental Survey. 1976;52(12):46_48.
3.

Couzy, F., et al. "Nutritional Implications of the Interaction Minerals," Progressive Food and Nutrition Science 17;1933:65-87
4.

Kozlovsky, A., et al. Effects of Diets High in Simple Sugars on Urinary Chromium Losses. Metabolism. June 1986;35:515_518.
5.

Fields, M.., et al. Effect of Copper Deficiency on Metabolism and Mortality in Rats Fed Sucrose or Starch Diets, Journal of Clinical Nutrition. 1983;113:1335_1345.
6.

Lemann, J. Evidence that Glucose Ingestion Inhibits Net Renal Tubular Reabsorption of Calcium and Magnesium. Journal of Clinical Nutrition. 1976 ;70:236_245.
7.

Goldman, J., et al. Behavioral Effects of Sucrose on Preschool Children. Journal of Abnormal Child Psychology.1986;14(4):565_577.
8.

Jones, T. W., et al. Enhanced Adrenomedullary Response and Increased Susceptibility to Neuroglygopenia: Mechanisms Underlying the Adverse Effect of Sugar Ingestion in Children. Journal of Pediatrics. Feb 1995;126:171-7.
9.

Scanto, S. and Yudkin, J. The Effect of Dietary Sucrose on Blood Lipids, Serum Insulin, Platelet Adhesiveness and Body Weight in Human Volunteers, Postgraduate Medicine Journal. 1969;45:602_607.
10.

Albrink, M. and Ullrich I. H. Interaction of Dietary Sucrose and Fiber on Serum Lipids in Healthy Young Men Fed High Carbohydrate Diets. American Journal of Clinical Nutrition. 1986;43:419-428. Pamplona, R., et al. Mechanisms of Glycation in Atherogenesis. Med Hypotheses. Mar 1993;40(3):174-81.
11.

Reiser, S. Effects of Dietary Sugars on Metabolic Risk Factors Associated with Heart Disease. Nutritional Health. 1985;203_216.
12.

Lewis, G. F. and Steiner, G. Acute Effects of Insulin in the Control of Vldl Production in Humans. Implications for The insulin-resistant State. Diabetes Care. 1996 Apr;19(4):390-3 R. Pamplona, M. .J., et al. Mechanisms of Glycation in Atherogenesis. Medical Hypotheses. 1990;40:174-181.
13.

Cerami, A., Vlassara, H., and Brownlee, M. "Glucose and Aging." Scientific American. May 1987:90. Lee, A. T. and Cerami, A. The Role of Glycation in Aging. Annals of the New York Academy of Science; 663:63-67.
14.

Takahashi, E., Tohoku University School of Medicine, Wholistic Health Digest. October 1982:41:00
15.

Quillin, Patrick, Cancer's Sweet Tooth, Nutrition Science News. Ap 2000 Rothkopf, M.. Nutrition. July/Aug 1990;6(4).
16.

Michaud, D. Dietary Sugar, Glycemic Load, and Pancreatic Cancer Risk in a Prospective Study. J Natl Cancer Inst. Sep 4, 2002 ;94(17):1293-300.
17.

Moerman, C. J., et al. Dietary Sugar Intake in the Etiology of Biliary Tract Cancer. International Journal of Epidemiology. Ap 1993.2(2):207-214.
18.

The Edell Health Letter. Sept 1991;7:1.
19.

De Stefani, E."Dietary Sugar and Lung Cancer: a Case control Study in Uruguay." Nutrition and Cancer. 1998;31(2):132_7.
20.

Cornee, J., et al. A Case-control Study of Gastric Cancer and Nutritional Factors in Marseille, France. European Journal of Epidemiology 11 (1995):55-65.
21.

Kelsay, J., et al. Diets High in Glucose or Sucrose and Young Women. American Journal of Clinical Nutrition. 1974;27:926_936. Thomas, B. J., et al. Relation of Habitual Diet to Fasting Plasma Insulin Concentration and the Insulin Response to Oral Glucose, Human Nutrition Clinical Nutrition. 1983; 36C(1):49_51.
22.

Dufty, William. Sugar Blues. (New York:Warner Books, 1975).
23.

Acta Ophthalmologica Scandinavica. Mar 2002;48;25. Taub, H. Ed. Sugar Weakens Eyesight, VM NEWSLETTER;May 1986:06:00
24.

Dufty.
25.

Yudkin, J. Sweet and Dangerous.(New York:Bantam Books,1974) 129
26.

Cornee, J., et al. A Case-control Study of Gastric Cancer and Nutritional Factors in Marseille, France, European Journal of Epidemiology. 1995;11
27.

Persson P. G., Ahlbom, A., and Hellers, G. Epidemiology. 1992;3:47-52.
28.

Jones, T. W., et al. Enhanced Adrenomedullary Response and Increased Susceptibility to Neuroglygopenia: Mechanisms Underlying the Adverse Effect of Sugar Ingestion in Children. Journal of Pediatrics. Feb 1995;126:171-7.
29.

Lee, A. T.and Cerami A. The Role of Glycation in Aging. Annals of the New York Academy of Science.1992;663:63-70.
30.

Abrahamson, E. and Peget, A. Body, Mind and Sugar. (New York: Avon, 1977.}
31.

Glinsmann, W., Irausquin, H., and Youngmee, K. Evaluation of Health Aspects of Sugar Contained in Carbohydrate Sweeteners. F. D. A. Report of Sugars Task Force. 1986:39:00 Makinen K.K.,et al. A Descriptive Report of the Effects of a 16_month Xylitol Chewing_gum Programme Subsequent to a 40_month Sucrose Gum Programme. Caries Research. 1998; 32(2)107_12.
32.

Glinsmann, W., Irausquin, H., and K. Youngmee. Evaluation of Health Aspects of Sugar Contained in Carbohydrate Sweeteners. F. D. A. Report of Sugars Task Force.1986;39:36_38.
33.

Appleton, N. New York: Healthy Bones. Avery Penguin Putnam:1989.
34.

Keen, H., et al. Nutrient Intake, Adiposity, and Diabetes. British Medical Journal. 1989; 1:00 655_658
35.

Darlington, L., Ramsey, N. W. and Mansfield, J. R. Placebo Controlled, Blind Study of Dietary Manipulation Therapy in Rheumatoid Arthritis, Lancet. Feb 1986;8475(1):236_238.
36.

Powers, L. Sensitivity: You React to What You Eat. Los Angeles Times. (Feb. 12, 1985). Cheng, J., et al. Preliminary Clinical Study on the Correlation Between Allergic Rhinitis and Food Factors. Lin Chuang Er Bi Yan Hou Ke Za Zhi Aug 2002;16(8):393-396.
37.

Erlander, S. The Cause and Cure of Multiple Sclerosis, The Disease to End Disease." Mar 3, 1979;1(3):59_63.
38.

Crook, W. J. The Yeast Connection. (TN:Professional Books, 1984).
39.

Heaton, K. The Sweet Road to Gallstones. British Medical Journal. Apr 14, 1984; 288:00:00 1103_1104. Misciagna, G., et al. American Journal of Clinical Nutrition. 1999;69:120-126.
40.

Cleave, T. The Saccharine Disease. (New Canaan, CT: Keats Publishing, 1974).
41.

Ibid.
42.

Cleave, T. and Campbell, G. (Bristol, England:Diabetes, Coronary Thrombosis and the Saccharine Disease: John Wright and Sons, 1960).
43.

Behall, K. Influ ence of Estrogen Content of Oral Contraceptives and Consumption of Sucrose on Blood Parameters. Disease Abstracts International. 1982;431437.
44.

Tjäderhane, L. and Larmas, M. A High Sucrose Diet Decreases the Mechanical Strength of Bones in Growing Rats. Journal of Nutrition. 1998:128:1807_1810.
45.

Beck, Nielsen H., Pedersen O., and Schwartz S. Effects of Diet on the Cellular Insulin Binding and the Insulin Sensitivity in Young Healthy Subjects. Diabetes. 1978;15:289_296 .
46.

Sucrose Induces Diabetes in Cat. Federal Protocol. 1974;6(97). diabetes
47.

Reiser, S., et al. Effects of Sugars on Indices on Glucose Tolerance in Humans. American Journal of Clinical Nutrition. 1986;43:151-159.
48.

Journal of Clinical Endocrinology and Metabolism. Aug 2000
49.

Hodges, R., and Rebello, T. Carbohydrates and Blood Pressure. Annals of Internal Medicine. 1983:98:838_841.
50.

Behar, D., et al. Sugar Challenge Testing with Children Considered Behaviorally Sugar Reactive. Nutritional Behavior. 1984;1:277_288.
51.

Furth, A. and Harding, J. Why Sugar Is Bad For You. New Scientist. Sep 23, 1989;44.
52.

Simmons, J. Is The Sand of Time Sugar? LONGEVITY. June 1990:00:00 49_53.
53.

Appleton, N. New York: LICK THE SUGAR HABIT. Avery Penguin Putnam:1988. allergies
54.

Cleave, T. The Saccharine Disease: (New Canaan Ct: Keats Publishing, Inc., 1974).131.
55.

Ibid. 132
56.

Pamplona, R., et al. Mechanisms of Glycation in Atherogenesis. Medical Hypotheses . 1990:00:00 174_181.
57.

Vaccaro O., Ruth, K. J. and Stamler J. Relationship of Postload Plasma Glucose to Mortality with 19 yr Follow up. Diabetes Care. Oct 15,1992;10:328_334. Tominaga, M., et al, Impaired Glucose Tolerance Is a Risk Factor for Cardiovascular Disease, but Not Fasting Glucose. Diabetes Care. 1999:2(6):920-924.
58.

Lee, A. T. and Cerami, A. Modifications of Proteins and Nucleic Acids by Reducing Sugars: Possible Role in Aging. Handbook of the Biology of Aging. (New York: Academic Press, 1990.).
59.

Monnier, V. M. Nonenzymatic Glycosylation, the Maillard Reaction and the Aging Process. Journal of Gerontology 1990:45(4):105_110.
60.

Cerami, A., Vlassara, H., and Brownlee, M. Glucose and Aging. Scientific American. May 1987:00:00 90
61.

Dyer, D. G., et al. Accumulation of Maillard Reaction Products in Skin Collagen in Diabetes and Aging. Journal of Clinical Investigation. 1993:93(6):421_22.
62.

Veromann, S.et al."Dietary Sugar and Salt Represent Real Risk Factors for Cataract Development." Ophthalmologica. 2003 Jul-Aug;217(4):302-307.
63.

Goulart, F. S. Are You Sugar Smart? American Fitness. March_April 1991:00:00 34_38. Milwakuee, WI
64.

Monnier, V. M. Nonenzymatic Glycosylation, the Maillard Reaction and the Aging Process. Journal of Gerontology. 1990:45(4):105_110.
65.

Ceriello, A. Oxidative Stress and Glycemic Regulation. Metabolism. Feb 2000;49(2 Suppl 1):27-29.
66.

Appleton, Nancy. New York; Lick the Sugar Habit. Avery Penguin Putnam, 1988 enzymes
67.

Hellenbrand, W. Diet and Parkinson's Disease. A Possible Role for the Past Intake of Specific Nutrients. Results from a Self-administered Food-frequency Questionnaire in a Case-control Study. Neurology. Sep 1996;47(3):644-650.
68.

Goulart, F. S. Are You Sugar Smart? American Fitness. March_April 1991:00:00 34_38.
69.

Ibid.
70.

Yudkin, J., Kang, S. and Bruckdorfer, K. Effects of High Dietary Sugar. British Journal of Medicine. Nov 22, 1980;1396.
71.

Blacklock, N. J., Sucrose and Idiopathic Renal Stone. Nutrition and Health. 1987;5(1-2):9- Curhan, G., et al. Beverage Use and Risk for Kidney Stones in Women. Annals of Internal Medicine. 1998:28:534-340.
72.

Goulart, F. S. Are You Sugar Smart? American Fitness. March_April 1991:00:00 34_38. Milwakuee, WI,:
73.

Ibid. fluid retention
74.

Ibid. bowel movement
75.

Ibid. compromise the lining of the capillaries
76.

Nash, J. Health Contenders. Essence. Jan 1992; 23:00 79_81.
77.

Grand, E. Food Allergies and Migraine.Lancet. 1979:1:955_959.
78.

Schauss, A. Diet, Crime and Delinquency. (Berkley Ca; Parker House, 1981.)
79.

Molteni, R, et al. A High-fat, Refined Sugar Diet Reduces Hippocampal Brain-derived Neurotrophic Factor, Neuronal Plasticity, and Learning. NeuroScience. 2002;112(4):803-814.
80.

Christensen, L. The Role of Caffeine and Sugar in Depression. Nutrition Report. Mar 1991;9(3):17-24.
81.

Ibid,44
82.

Yudkin, J. Sweet and Dangerous.(New York:Bantam Books,1974) 129
83.

Frey, J. Is There Sugar in the Alzheimer's Disease? Annales De Biologie Clinique. 2001; 59 (3):253-257.
84.

Yudkin, J. Metabolic Changes Induced by Sugar in Relation to Coronary Heart Disease and Diabetes. Nutrition and Health. 1987;5(1-2):5-8.
85.

Yudkin, J and Eisa, O. Dietary Sucrose and Oestradiol Concentration in Young Men. Annals of Nutrition and Metabolism. 1988:32(2):53-55.
86.

The Edell Health Letter. Sept 1991;7:1.
87.

Gardner, L. and Reiser, S. Effects of Dietary Carbohydrate on Fasting Levels of Human Growth Hormone and Cortisol. Proceedings of the Society for Experimental Biology and Medicine. 1982;169:36_40.
88.

Journal of Advanced Medicine. 1994;7(1):51-58.
89.

Ceriello, A. Oxidative Stress and Glycemic Regulation. Metabolism. Feb 2000;49(2 Suppl 1):27-29.
90.

Postgraduate Medicine.Sept 1969:45:602-07.
91.

Lenders, C. M. Gestational Age and Infant Size at Birth Are Associated with Dietary Intake among Pregnant Adolescents. Journal of Nutrition. Jun 1997;1113- 1117
92.

Ibid.
93.

Sugar, White Flour Withdrawal Produces Chemical Response. The Addiction Letter. Jul 1992:04:00 Colantuoni, C., et al. Evidence That Intermittent, Excessive Sugar Intake Causes Endogenous Opioid Dependence. Obes Res. Jun 2002 ;10(6):478-488. Annual Meeting of the American Psychological Society, Toronto, June 17, 2001 www.mercola.com/2001/jun/30/sugar.htm
94.

Ibid.
95.

Sunehag, A. L., et al. Gluconeogenesis in Very Low Birth Weight Infants Receiving Total Parenteral Nutrition Diabetes. 1999 ;48 7991_800.
96.

Christensen L., et al. Impact of A Dietary Change on Emotional Distress. Journal of Abnormal Psychology.1985;94(4):565_79.
97.

Nutrition Health Review. Fall 85 changes sugar into fat faster than fat
98.

Ludwig, D. S., et al. High Glycemic Index Foods, Overeating and Obesity. Pediatrics. March 1999;103(3):26-32.
99.

Pediatrics Research. 1995;38(4):539-542. Berdonces, J. L. Attention Deficit and Infantile Hyperactivity. Rev Enferm. Jan 2001;4(1)11-4
100.

Blacklock, N. J. Sucrose and Idiopathic Renal Stone. Nutrition Health. 1987;5(1 & 2):9-
101.

Lechin, F., et al. Effects of an Oral Glucose Load on Plasma Neurotransmitters in Humans. Neurophychobiology. 1992;26(1-2):4-11.
102.

Fields, M. Journal of the American College of Nutrition. Aug 1998;17(4):317_321.
103.

Arieff, A. I. Veterans Administration Medical Center in San Francisco. San Jose Mercury; June 12/86. IVs of sugar water can cut off oxygen to the brain.
104.

Sandler, Benjamin P. Diet Prevents Polio. Milwakuee, WI,:The Lee Foundation for for Nutritional Research, 1951
105.

Murphy, Patricia. The Role of Sugar in Epileptic Seizures. Townsend Letter for Doctors and Patients. May, 2001 Murphy Is Editor of Epilepsy Wellness Newsletter, 1462 West 5th Ave., Eugene, Oregon 97402
106.

Stern, N. & Tuck, M. Pathogenesis of Hypertension in Diabetes Mellitus. Diabetes Mellitus, a Fundamental and Clinical Test. 2nd Edition, (PhiladelphiA; A:Lippincott Williams & Wilkins, 2000)943-957.
107.

Christansen, D. Critical Care: Sugar Limit Saves Lives. Science News. June 30, 2001; 159:404.
108.

Donnini, D. et al. Glucose May Induce Cell Death through a Free Radical-mediated Mechanism.Biochem Biohhys Res Commun. Feb 15, 1996:219(2):412-417.
109.

Schoenthaler, S. The Los Angeles Probation Department Diet-Behavior Program: Am Empirical Analysis of Six Institutional Settings. Int J Biosocial Res 5(2):88-89.
110.

Gluconeogenesis in Very Low Birth Weight Infants Receiving Total Parenteral Nutrition. Diabetes. 1999 Apr;48(4):791-800.
111.

Glinsmann, W., et al. Evaluation of Health Aspects of Sugar Contained in Carbohydrate Sweeteners." FDA Report of Sugars Task Force -1986 39 123 Yudkin, J. and Eisa, O. Dietary Sucrose and Oestradiol Concentration in Young Men. Annals of Nutrition and Metabolism. 1988;32(2):53-5.

Keeping a keen eye out!

I love observing and learning and have so many friends around me that naturally seem to know their way around a kitchen better than me. I had a working mom growing up, so I never cooked with mom in the kitchen and started my marriage with basically no understanding of cooking at all. That's strange to me - I spent so many years going to school but was totally unprepared for what I do day in and day out - manage my home!

So, in my early days of being a mom, I remember wandering over to my friend Mandy's house around lunch time and watch her start boiling noodles...then added in flour, butter, and some cheese....instant, homemade mac n' cheese! No preservatives. No Sugar. Just food. Then she'd chop up some apples and put it on a quick platter in the center of a table and we'd be set for lunch. My sweet friend Mandy is just plain good at creating a lunch out of any kitchen.

On other days, I'd find myself in a longer than expected Bible study with my dear friend Ruth...."wanna stay for lunch?" - "sure!"...She'd start chopping all kinds of veggies in what seemed like seconds and stir fry them in a few more minutes and within 15 minutes, we'd be eating fresh stir fried veggies on rice she had brewing in her rice cooker. After lunch, as I clean up, she quietly starts stuffing dates with almonds and has them on the table for the girls - instant dessert!

Then there's Jen - her cabinets are full of nothing but Ball jars with various organic beans and grains in each jar. Eating a mexican meal together means everything is made from scratch while her hubby sits on top of the counter methodically putting balls of dough in the tortilla maker - flattening each one out to a yummy fresh and most delicious burrito wrap.

And finally, my professional chef friend, Sacha, showed up last weekend to my house with the most delicious chocolate chip cookies - she is experimenting with baking without sugar and you'd never guess it! She used apple sauce and honey to create this incredible treat! I will nab the recipe and post it when I get it!

And someone had the non-hydrogenated Adam's Peanut Butter upside down in their cabinet which, I found out, helps the PB and oil mix better so you don't have all the oil at the top. (Adam's PB is a simple way to reduce sugar and hydrogenated oils as it is simply peanuts and salt!)

I have so much to learn but it's good that we are not alone!! Next week, I will feature What's Cookin'? in our kitchen with recipes, tidbits, and more! We'd all love to see what's cookin' in your kitchen so we can learn from you more ways to eat fresher, healthier, and simpler. Just grab the What's Cookin' logo above and paste it in your post next week on a day that you want to share a recipe you are cooking up. Put a link on the logo back to my blog, if you would! Thanks! I need more healthy lunch ideas. I love creating dinners but don't have it in me to do much for lunch.

Sugar and balance

If you don't believe Running Gal (which is totally understandable, I am just a gal that runs!), do a google search on sugar. It's more harsh on the stuff than I am being here!

I often hear people talk of "balance" in this area...and I must admit, Nazi-Caffeine Husband and I struggle with what many people call balance in this area. We live in this world, but must we be of it? Because our American culture is constantly pushing sugar on our kids, when we try to take a stand, we tend to get called radical or Health Freaks.

I cowered under that at first. I'd go home and feel hurt and think maybe I should run to my kids bedrooms, and give them each lollipops. (That they were sleeping didn't matter - I was coming in to right my wrong...)

But, after a few years of personal agony over this, I have decided I will embrace being called "unbalanced", a "health Freak" or "radical" (Jesus loved many of those words!) as I also embrace my own children that sit in classrooms full of strep throat, coughs, and runny noses and they rarely contract a thing. I will embrace weekend after weekend skiing, and day after day of running, and sending my teacher husband who should be sick all the time like his cohorts are off on weekly bike rides, mountain climbs, and snowboarding.

If that's what radical looks like - if that's what unbalanced looks like - than I happily embrace it.

But, Running Gal, someday your kids will rebel.

• Don't we all? I left my healthy eating childhood behind for some years in my 20s and paid for it during the first couple years of my 30s. It sent me right back to my roots.
  

Just like our relationship with Christ it can't be our parent's religion, it has to, at some point, become our own. Teaching our kids what healthy eating really is is giving them a foundation for life and a super healthy start. My son, whose 8, has never been on antibiotics and missed his first day of school on Friday (2 years of preschool, k-garten, and 1st grade - not one sick day!).

We love how we feel, and I wouldn't trade it for anything. It's simple, but yet so hard, as we are forced to go against the flow. And the marketing campaigns pushing us that "balance" means letting our kids consume bucket loads of their corn syrup and sugar is working. Sugar has made it's way into all our homes, yet for thousands of years, humans did not eat it. Now, it's unbalanced if you don't. ???

When we resolved to stop eating this stuff, we literally dumped all of it into the garbage can. It forced us to figure out creative ways (like raw honey, dates, and agave nectar) to get that sweet tooth fix! We use raw dehydrated cane juice on occasion to make a few things like cobblers, muffins, or cookies...but it's extremely occasional!

Come back in a few days for a list of over 76 things sugar does to our bods. Some of it is in the short time and some of the effects are in the long run.

Happy eating! Be well!! And if you are brave, go dump your sugar in the trash! :)

Spirit time

We throw in a little bit about the body, the mind, the Spirit, and a little humor to keep it fun. Today, it's time for some focus on our Spirits:

This week, although we tried to savor it and make it go slowly, passed all too quickly.

A week ago today, we learned that our son's best friend from 2nd grade, a boy he calls his brother, would have his last day of school today. Another casualty of this down-turned economy this boy’s daddy has not had a job for months and months so the family could no longer afford the tuition to come to our wonderful school.

So we prayed. And they prayed for nothing less than a miracle. And the boys prayed, each night before bed. A faithful prayer from a child of God, “God, Let me stay at my school! I don’t know how, but I know YOU can do a miracle!” How hard as a mom it is, to hear such hope and faith when you know that you can’t see how this is going to possibly happen. We learn so much from these children with their childlike faith.

We prayed and hoped for a miracle, but alas, Thursday morning came, and God’s answer still seemed to be that the kids would need to leave their school. My sweet friend tearfully brought a large cardboard box to school for both of her children to pack up their belongs at the days end. She hugged the teacher goodbye, with sad tears streaming down both of their faces. On the way out the door, our principal stopped her in the hall and said she needed to talk to her. “To sign the exit papers”, my friend assumed.

Our principal said to her how much we love their children and want them to stay and how a few families have anonymously pooled their money together to pay their children’s tuition in full for the remainder of the school year. My friend walked out to the car where her husband waited for her and shared with him what happened.

Together, alone in their car, they weeped. Husband and wife, unified in their Praise to Him despite their circumstances, held hands and cried out to God.

Overwhelmed.

Over Joyed.

Tears. Yes. But this time, unstoppable tears of unbelievable joy at the greatness of our God.

I loved how our school handled this. This little guy could have just had a private meeting with the principal to find out the news and then the rest of his class would just have noticed the next day, that he was still there. But instead, after lunch, the principal, vice-principal, and secretary went to my son’s “brother’s” classroom and talked to these 2nd graders about their friend and asked them what their prayer requests were for him. Of course, many of the students expressed their desire for him to stay and how much they were going to miss him, how much he meant to their little community of 18 2nd graders.

These 2nd graders (and his sister’s 4th grade class) got to see a miracle of God happen right before their eyes. Their prayers were answered by the body of Christ being His hands for someone in their midst. My son’s buddy got to hear of this miracle alongside his teacher and friends – together they all learned at that moment that he gets to stay! What a bonding moment as simultaneously, they experienced a miracle.

Someone paid the debt he had in full.

In these hard times, we get to look around us and see how we can be His Hands. Who needs a bag of groceries? Who needs their utilities paid? Who needs an extra hug? Who needs a smile? Who needs their children’s tuition paid for?

This family had come to a peace about pulling their children from our school but had a deep sadness too. Despite the difficulties surrounding months without income, they continued to praise God and hope for the best and believe HIM for His perfect will in their lives. And at the last hour, God smiled down and said yes.

My son got to witness this unfold before him – a lesson he will treasure in His heart for the rest of His life, I am sure. And so will seventeen other 2nd graders.

Cut sugar from your diet and be surprised at how great you feel!

I've been feeling toungue-tied. I know what I want to write about, but then I think, if I do, I could irritate people! An old friend from my college days told me to be brave! We have seen the radical difference in our lives from changes we have done, she reminded me, - some easy and some hard, so she encouraged me to be brave and write about it!

There's so many adorable things happening in my life that would be fun to share thanks to the star actors in my life movie- StudHusband and the 2 sprouts (like my son's 8th b-day party at the gymnastics center with 25 kids!) and my daughter's never ending hilarious quotes, but I must stick with the mission of my blog: To reflect on topics that help create a healthy Spirit, Mind, and Body.

I share the following change as it is the largest contributor to overall health for us. We are, and always have been, "healthy" and athletic...but making the following change has allowed us to float through winters, HAPPY and NOT SICK!! WOW!! It used to be, like most folks, that we'd catch *especially stud husband* 4 to 6 colds a year...that's actually on par with the average American. So here goes- OUR SECRET, REVEALED!!

Cutting back on our sugar consumption has been the number one change in our home that has profoundly changed the health of all 4 of us in our clan. We creatively seek out treats that fit our rules, and love the fact that we don't miss out on days and weeks and months every winter from family members down with something else. If someone catches something, it's super rare, and lasts for 2 days at the most. And I mean it's done. No lingering cough, congestion, tiredness...GONE!! I love it! :)

In doing health talks over the years, I have gathered a lot of persuading information about sugar. It's truly a poison to our bodies, there's nothing in refined white sugar that our bods need so when it enters the system, red alarm lights begin to flash "invader! Invader!" and the liver has to go into overtime working to eliminate it, every last bit of it. While your body (or your child's body) is busy doing that, it is much less capable of fighting off bugs.

First of all, in 1973 the American Journal of Clinical Nutrition published a study by A. Sanchez et al, "Role of sugars in human neutrophilic phagocytosis", November, 1180-1184, showing that ingesting 100 grams of simple sugar lowers white blood cell activity for up to five hours. He got this result using processed honey, table sugar, and processed orange juice.

This translates into a 50% reduction in the ability of white blood cells to engulf bacteria. The immune suppressing effect begins within ten minutes of ingesting the sugar. (The immune system is integral in staving off cancer, by the way, which is why so many stories exist of folks that have beaten cancer by, along with other things, eliminating sugar).


Lowered white blood cell activity means your immune system and it's ability to fight infection, is impaired.


The general public believes that the orange juice they buy at the store is healthy....however, once the fresh squeezed juice has been pasteurized, it no longer has any live enzymes, and the vitamin and mineral content has been greatly reduced. In essence, the processing of the juice renders it the same as refined white sugar, because it does not contain the lifegiving substances which help the natural sugar to be metabolized.


Honey would give the same result unless it is raw, UNHEATED honey. This means that in the processing of the honey, the temperature cannot exceed 96 degrees Fahrenheit, or the live enzymes in the honey will be destroyed as well.

Be Well!

Stay well this winter - DRINK lots of water!

I am losing fans quickly, I am sure, but in this time of the year where colds and flus abound, the real trick to staying healthy is what you are eating. So, here's my final post on caffeine (and really, this post is more about the sugar than the caffeine).

From Dr. Mercola:

As of 2005, white bread was dethroned as the number one source of calories in the American diet, being replaced by soft drinks. During the past half-century, the number of carbonated soft-drink drinkers rose more than 450 percent and jumped from 11 gallons in 1946 to 49 gallons in the year 2000. Currently, the average American drinks more than 60 gallons of soft drinks each year. During this time, obesity rates have skyrocketed.

If you think you don't drink too much of this stuff, consider this:

Just one extra can of soda per day can add as much as 15 pounds to your weight over the course of a single year!

How Soda Affects Your Body

First of all, just one can of Coke contains 10 teaspoons of sugar. This is 100 percent of your recommended daily intake (which is more than double my recommended daily allowance to begin with). Within 20 minutes of drinking that soda, your blood sugar spikes, and your liver responds to the resulting insulin burst by turning massive amounts of sugar into fat.

• Within 40 minutes, your blood pressure rises due to your body having absorbed all the caffeine, and then your livers dumps even more sugar into your bloodstream.
• After about one hour, you’ll start to have a sugar crash, which oftentimes leads you into a vicious cycle of consuming more stimulants, followed by crashes, throughout your day.
• It is also a proven fact that sugar increases your insulin levels, which can lead to not only weight gain, but also high blood pressure, high cholesterol, heart disease, diabetes, premature aging and many more negative side effects. In fact, sugar is so bad for your health in so many ways, I even created an entire list outlining 100-Plus Ways in Which Sugar Can Damage Your Health.
• Soda drinkers also have higher cancer risk, and soda has even been shown to cause DNA damage – courtesy of sodium benzoate, a common preservative found in many soft drinks, which has the ability to switch off vital parts of your DNA. This could eventually lead to diseases such as cirrhosis of the liver and Parkinson's.

So needless to say, anything that will curb the excessive consumption of soda can be a good move – as long as consumers aren’t willing to simply shell out more money for their daily soda fix…

So, what should I drink? What does Running Gal drink?

Mostly water. 99% of what I drink, is just water. I wouldn't drink it from our tap, as it's flouridated and chlorinated. We have the blessing of having an amazing earth spring that produces some of the purest water on earth - so we pay about $30 a month to have it delivered to our house. Locals - you can click this link to check it out: Earth2O

This water is naturally filtered and purified by thousands of layers of volcanic basalt into lava aquifer before humans walked the planet. Native Americans first noticed this spring when they saw the vibrant blue eddy it creates in the Crooked River gushing organic natural purity. The water that exits this aquifer has a natural purity that cannot be found in a shallow spring water. It has no need for reverse osmosis treatment and no need for chemical treatment. The water is piped directly to the Earth2O plant.

I love this water as I don't have to use a filter that is not capable of getting all the chlorine and other municipal water system chemicals out - this water has never had chlorine or other junk in it!

Dr. Mercola says this of water: It has long been my belief that one of the simplest and easiest steps the typical person can make to start taking control of their health is to replace ALL their fluid intake to pure water. If everyone were to take this one simple step there would be an explosion of health, and a dramatic drop in nearly all diseases.

Caffeine is getting banned

There are different classes of caffeinated beverages for sure. There's your average cup of coffee and then there's the high-octane 10- hour buzz knock your socks off energy drinks.

Red Bull is one of the first of these drinks and it's led the way for a wave of high-octane drinks to the market. An 8-ounce serving typically has about 80 milligrams of caffeine, about the same as a cup of coffee and more than twice as much as a 12-ounce can of Pepsi or Coke.

In addition, Red Bull is enhanced with the sugar glucuronolactone, which is found in grain and red wine. It also contains taurine, an amino acid that grew into an urban legend as party-goers described it as an energy-enhancing compound extracted from bulls' testicles. Taurine actually occurs naturally in human muscle and is also found in scallops, fish, poultry and infant formula.

The caffeine – 80mg per can, more than three times what’s in the same amount of Coke, but a similar amount to a cup of strong coffee – produces the trademark ‘buzz’. But sugar is the only ingredient in Red Bull that actually supplies ready ‘energy’ – and, being refined sugar, the ‘high’ is at best short and unsustainable and can, with continued consumption, depress immunity and wreak havoc with the body’s own energy-producing systems. To put Red Bull’s sugar content into perspective, the UK Food Standards Agency defines a high-sugar product as containing 10g per 100g. Red Bull contains 11.3g per 100g – a mighty 28g of simple carbohydrates per can.

But data from the Austrian National Food Authority suggests that the amount of taurine in just two cans of Red Bull is around five times that in an omnivorous diet. Similarly, intake of glucuronolactone (a metabolite, or breakdown product, of glucose) from two cans of Red Bull is in the order of 500 times what humans would normally get from food.

Although taurine has a calming effect on the central nervous system and lowers blood pressure, these effects need to be judged in relation to the caffeine in Red Bull, which has the exact opposite effect, and the potential havoc that combining these ingredients could play on the body. Each of the ingredients in Red Bull clearly has the capacity to produce its own adverse effects; but they can also interact. Given this, it is all the more amazing that there is no long-term research on how sugar, caffeine, taurine and glucuronolactone might interact in the body.

Some 'performance drinks' contain the caffeine equivalent of at least ten cans of cola - as much as 300 mg of caffeine (vs 80 mg in a cup of strong coffee).

Warnings advise people not to drink more than two cans a day. The drink is banned in Norway, Uruguay and Denmark, while officials in France, Ireland, Turkey, Sweden, Canada, and the U.S. have expressed concern. Turkey has required the company to cut the caffeine in half to sell it in their country. In Sweden, Denmark and Norway, Red Bull is a medicinal product; and in Japan, until recently, it was available only in pharmacies. In Canada, where it has only relatively recently been allowed on sale, the product carries the warnings: ‘Not recommended for children, pregnant or breastfeeding women, caffeine-sensitive persons or to be mixed with alcohol. Do not consume more than 500 ml per day.’

Earlier this year, a study suggested it could increase the 'stickiness' of blood and raise the risk of heart disease and stroke, but the company sold 3.5billion cans and bottles in 143 countries last year.

They are also high in sugar - as much as 13 teaspoons per 8 oz container (or artificial sweeteners) and with additional ingredients such as Guarana, Taurine, Glucuronolactone amongst many others, including chemical flavourings, all interacting with each other – the synergistic effect of these ingredients and resultant impact on our health is largely unknown.

In my research, I found that not only have many European countries banned these high energy drinks, but many high schools and sports programs are also banning the consumption.

The truth is, these drinks are most definitely not a good idea for kids under 17 and probably not so great for any of us kids over 17. Some convenience stores that care more about the kids in their community than their bottom line have actually banned the sale of these drinks to kids under 17.

Now, drinking a cup of coffee/mate/green tea here and there is in a totally different category than drinking a mind-altering, shouldn't really be legal energy drink. Caffeine-Nazi husband wouldn't really agree, but that's where you, my friends with the pots brewing all come in handy on those mornings I just know it's a gotta-have a cup kind of day! I have you all plotted on my handy map for such emergencies.

If you are having doubts about you and your caffeine, check out this article for a list of possible adverse reactions to caffeine. I am on the sensitive side, others can handle a daily cup without a problem. I wish I could! :)

I MISS YOU my Yerba Mate!!

Still resolved to break my addiction as it has clearly gotten me good this round. Truly, I am noticing that my whole system is more relaxed without the mate energy coursing through me. I like that. I also feel really awake today, even though I was up a ton last night mulling over a very challenging situation in my life right now.

Heart is not palpating funny anymore either.

BUT....as soon as I am convinced that I am free and clear of this ball and chain, I will again indulge in a mate, latte,or whatever else strikes my fancy if I am out with a dear friend. Nothing quite like sipping a hot energy powered cup of joe in the presence of a girl friend.

Just this next time, I will not indulge in the practice alone, every single day, 'till the end of time.

I will be a social drinker. Yes!!!

Just not a closet, need my fix, getting the shakes, don't talk to me before I down my cup kind of drinker.

This will work!!

Why I am so sleepy!

Note: I don't want to offend any of you who are avid caffeine junkies, coffee lovers, or tea -aholics...I share the following as it is simply what I am going through right now, you may or may not relate, or even agree...just don't get mad at me, kay!? :)

I have lacked the extra spunk to even post on my fun blog. I am sorry to my readers, but I have been on a yerba Mate' vacation, and without my daily Mate, I am wondering if I am completely useless. It's true, I even feel less smiley, less happy, less motivated....

And all of that strengthens my resolve to STOP! It all started last April when my good friend and I started going to a local Yerba Mate tea shop, where enthusiasts claim all the health benefits and that it is not caffeine, not addicting, not a bad stimulant. It took one cup before I was addicted and 8 months later, I have had a cup about every single day. And I love it! My family has quickly learned that it's best to talk to me Post-yerba mate' vs. pre-yerba mate'.

But, when a couple of months ago I started realizing that I was waking up less and less rested and that in the evenings, when I'd settle down on the couch to read a book my heart was skipping beats, adding fast beats in and seemingly doing somersaults in my chest, I started to realize that yerba mate' had tricked me with all it's health promises and my body was telling me enough is enough. It took another month for my mind to grab a hold of this and ban all stimulant drinks (Yerba Mate's, coffee, green teas etc.)

and it's been almost a month and I am still detoxing! I am still super sleepy all the time. I am still grumpier. I am still thinking about the fact that I am one Yerba Mate away from bliss again, but I am also one Yerba Mate away from being addicted to it!

Most of my readers probably drink coffee or tea and I am stepping on a big issue here. You have to do what is right for you, but you must know that I am married to the "Caffeine Nazi", as coined by one of our best friends, and coffee lover. StudHusband is thoroughly convinced that it is not good for our bodies to have a stimulating drug like caffeine coursing through our systems. He contends it's better for our bods to run on it's own energy systems, even if some days we are plain tired vs converting over to needing caffeine...but I LOVE MY cup of joe! I do! I do! I do! So I have to sneak it! But, he figured it out over the last 5 months as I got moodier and sleepier that I had slipped back into a bad habit.

I hung my head low and said I'd stop.

I finally did some extensive research on the effects of caffeine and realized I am not going nuts - it does cause all that I am dealing with, sugar imbalances, moodiness, irritability, sleeplessness, heart palpitations, higher blood pressure (my BP has gone up!! in the last 6 months) and on and on.


This blog is here to encourage a healthy spirit, mind, and body in all of us through healthy eating, an active spiritual life, exercise, and a focus on God. I don't run, bike, ski, or hike so I look good in a bikini, I am active and eat well so that I am able to vivaciously embrace life and be as effective for God as I can be. When I was sick for that one year and tired, I became alone and isolated, barely going to church, loving on my neighbors, or serving in my community. The contrast in my life now that I feel amazing is what fuels me to keep finding ways to eat cleaner, seek God more purely, and love more deeply.

So, kicking the caffeine habit is a resolve that is just a part of this balance. The first 3 weeks off of my mate friend were super hard, but today, I am starting to notice that I am waking up a little more, naturally. And I feel even more alert already with this natural energy vs the yerba energy. My irregular heart beats in the evening have stopped, after about 2 weeks. Today, at the doctor office, my blood pressure is already back down to normal (it had gone up over these last 8 months of drinking caffeine, which is very typical for caffeine to cause). And it's only going to get better as my body shifts from outsourcing it's energy source to generating it itself.

This week I will highlight health issues surrounding caffeine, how Europe is banning more and more caffeinated drinks, and stances schools are taking about the increase in caffeine consumption for their students and then you can decide for yourself.

Blessings!

In a regular cup of coffee there are about 170 mg of caffeine and in decaffeinated coffee there are about 30/40 mg of caffeine.

On the stock market, Coffee is a 90 billion dollar industry but what is significant is that just in North America 85%+ drink 3 to 5 cups of coffee per day. A huge number of people are at risk for many of the issues surrounding coffee consumption.

Book Review: Three Cups of Tea

Book: Three Cups of Tea
Authors: Greg Mortenson and David Oliver Relin
ISBN:978-0-14-303825 (paperback)

Running Gal rating (on 5 stars): 5 stars

This book took my breath away as it brilliantly accounted of one man, against all odds, who is creating positive change in a land so many of us Americans know so little about - the Middle East. It is a fresh perspective on a culture that, from the foundation up, is so different then us, yet is fundamentally the same as we all share humanity in common.

Relationships are elevated to such a high status which is in such a sharp contrast to our fast paced society. There, business is done over a cup of tea. The first cup shared you are a stranger, the second you become a friend, and the third, you join their family, and for their family they are prepared to do anything - even die.

This highly riveting account tells the story of a man whose failed attempt at climbing K2 in Pakistan led him into a village in the Karakoram mountains that sparked a passion in him to return to their village with funds and supplies to build them a school. At elevations of 17,000 feet, these children endure harsh outdoor conditions, no chance of an education or they can go to the Madrassas which usually are terrorist training schools. Over the next decade Mortenson built over 55 schools - in the forbidden terrain that gave birth to the Taliban, reaching thousands and thousands of children with hope. And he is still raising funds, building schools, and building bridges between our cultures.

He has done more for the cause of peace in this land that is training their children to be terrorists than any bomb of ours can do as he offers children that only had terrorist schools as their option a different choice, a different way. "...working over there I've learned a few things. I've learned that terror doesn't happen because some group of people somewhere like Pakistan or Afghanistan simply decide to hate us. It happens because children aren't being offered a bright enough future that they have a reason to choose life over death" says Mortenson.

Said one of Mortensen's Pakistani friends and Brigadier General Bashir Baz, "As a military man, I know you can never fight and win against someone who can shoot at you once and then run off and hide while you have to remain eternally on guard. You have to attack the source of your enemy's strength. In America's case, that's not Osama or Saddam or anyone else. The enemy is ignorance. The only way to defeat it is to build relationship with these people, to draw them into the modern world with education and business. Otherwise the fight will go on forever."

He fought with his editors who wanted the subtitle of the book to be "One Man's Mission to Fight Terroism and Build Nations...One School at a Time" vs what he insisted on, "One Man's Mission to promote Peace...One School at A Time". That shows the heart of this man, risking his life as he devotes his to one of bridging a culture gap. Check out the website to order this book to help support this cause that the New York Times wrote of in July, 2008 "It takes a School, Not Missles".

Books instead of bombs.

Quite a concept for peace.

Three Cups of Tea is one of the most remarkable adventure stories of our time. Greg Mortenson’s dangerous and difficult quest to build schools in the wildest parts of Pakistan and Afghanistan is not only a thrilling read, it’s proof that one ordinary person, with the right combination of character and determination, really can change the world .’ -Tom Brokaw