Sugar…What is so bad about it?

SugarI am continuing to hear about all the bad things on what sugar does to the body.  I have decided to do some research into this favorite delightful tasty treat and see what is so bad about it. Here is what I am finding…

Sugar is a natural ingredient that has been in our diets for thousands of years. It is a simple carbohydrate and when broken down it provides energy to the body. How fast or slow it’s broken down is the key and makes all the difference in how our bodies respond to it. Anything thing that ends in “ose” is sugar. The most common sugars are:

Sucrose: table sugar which is made of glucose and fructose. It is extracted from sugarcane and is found in fruits and veggies.

Fructose and glucose: are found in fruits, honey, and veggies.

Lactose is called milk sugar because it is found in milk and dairy products.

Maltose is known as malt sugar and is found in malted drinks and beer.

There is a difference between refined and processed sugars such as table sugar and unprocessed sugars that are naturally found in fruits and veggies. Unprocessed sugars contain help promoting nutrients that break down at a slower rate. While refined sugars such as candy and baked goods do not have health benefits and break down at a faster rated which is not good.

Natural sugars, when eaten in balance with other healthy foods, are more health-promoting. This can make natural sugars nutrient-dense food.  Eating processed sugars are always health-depleting and are empty-calorie foods. Processed sugars also rob the body of essential nutrients and can leave the body nutrient-deficit.  They have no B vitamins, chromium, magnesium, zinc or other minerals that the body needs to digest and metabolize.

I have craved sugar for some time now, and I am just starting to really realize that refined sugar can destroy the body.   There is much more information to come…stay tuned as I continue to figure out the sugar craze.

When Willpower Isn’t Enough

When Willpower Isn’t EnoughDo you snack every night in front of the television?

Do you drink too much when you are out with friends?

Do you buy clothes that you don’t need without realizing it?

These can become bad habits.  Many bad habits are operated mindlessly, on autopilot.  How do you stop these bad habits? The key is to figure out how to get your mind off of autopilot. It is learning to disrupt the behavior before it starts.

How many of you go to the movies and buy popcorn and eat the whole bucket within the first 20 minutes of the movie, and then have to run out again to get more? Are you hungry? Probably not. It is just mindless eating. If you would like to break a bad habit, spend some time thinking about the situations in which bad behavior often occurs. Considering doing something else instead of going back into mindless autopilot. Any alternate activity is less likely to trigger mindless eating. Try mixing up your routines, or changing hands when you eat making the situation more mindful and aware.

Many times, we blame ourselves for failures and chalk it up to lack of commitment or willpower.  We need to understand how behavioral mindless activities start by understanding how they really work and applying the most effective strategies to overcome our bad habits.   We need to get off of autopilot and fly our own plane. This would be a great coaching session. Are you ready?

Taking Care of Yourself

Taking Care of YourselfYour children can often pick up on your stress much like a sponge.

  • Do routine things to ensure less stress for all
  • Do your best to make sure the entire family eats a balanced meal to stay well and nourished. Be sure to drink plenty of water throughout the day and exercise.
  • Do not forget to take care of yourself. If you are not feeling okay, it conflicts with the order of everything else.
  • Take a nap, read a book, or take a long hot bath. Relaxation is one of the ways you can best approach the struggles with that following stress and anxiety.

Pumpkin Oat Bars

Pumpkin Oat BarsIngredients

  • 1 cup whole wheat flour
  • 1 cup quick-cooking oats
  • 2 tsp. pumpkin spice
  • 1/2 tsp. baking soda
  • 1/4 tsp. salt
  • 1/2 cup pumpkin puree
  • 1/2 cup coconut oil, melted
  • 1/4 cup brown sugar
  • 2 eggs whisked
  • 1 tsp. vanilla extract
  • 1/2 cup raisins or chocolate chips


  • Preheat oven 350 degrees, grease 8×8 baking pan.
  • Mix together flour, oats, pumpkin spice, baking soda, and salt.
  • In another bowl, beat together pumpkin, coconut oil, brown sugar, eggs, and vanilla.
  • Add dry ingredients to wet and stir well.
  • Mix in raisins or chocolate chips
  • Pour batter into greased pan.
  • Bake 16-18 minutes.
  • Let cool, then cut into squares.



Brain Health

Tea and Brain HealthThese are 3 simple tips that can have a major effect on your brain health:

  1. Eat Turmeric. Curcumin is an active component of turmeric which is a herb used in curry.  Studies have shown that Turmeric helps to reduce inflammation in nerve cells and may lead to a promising treatment for Alzheimer’s disease. It shows that turmeric can support regeneration in neurologic disorders. Try this: Shake curry powder over popcorn, add to soups, stews, and even when cooking eggs.
  2. Drink Tea. A daily cup of tea provides more than a caffeine boost.  Studies show that regular tea consumption can lower the risk of cognitive decline by 50%, and lower the risk for Alzheimer’s disease by 86%. Bioactive compounds found in the tea leaves such as catechins and L-theanine are what give tea its cognitive-boosting benefits. These compounds have anti-inflammatory and antioxidant properties that may help the brain.
  3. Focus on Gut Health. The gut-brain relationship is critical for healthy living.  Your intestines are filled with healthy bacteria which play a role in helping to lower inflammation and limit the activity of free radicals, reactive molecules that can damage cells. Both inflammation and cellular decay are thought to be factors in brain dysfunction.  By eating to promote a healthy gut, you can protect your brain from degeneration.

Check with your physician on what is right for you.

Wellness Coaching Benefits

Wellness coaching is ideal for addressing the flowing health and wellness benefits:

  • Wellness Coaching BenefitsLosing weight
  • Lowering your stress levels
  • Quit smoking
  • Improve interpersonal relations and your relationship with yourself
  • Eating better
  • Achieving better work-life balance
  • Improve your sex life and relationships
  • Practicing personal goal setting and follow-through
  • Stretching your mind to adjust your perceptions of yourself and others
  • Prioritizing self-care
  • Balancing wellness with a busy/crazy schedule
  • Practicing a positive mindset.
  • Being ok with who you are right now
  • Making progress as you never knew how before
  • Finding balance, freedom, energy, happiness

It’s helpful to think of working with a certified wellness coach will help you to become accountable for your health and wellness goals.  Our coach is there to give you inspiration and guidance when you begin and will support you when you feel like giving up. When you have a wellness coach at your side, setbacks are temporary, not permanent. Success will be great in your life.

God’s Pharmacy in real food!

It has been said that God first separated the saltwater from the fresh, made dry land, planted a garden, He made animals, and fish all before making a human. He made and provided what we would need before we were born. The foods listed below are best and more powerful when eaten raw. God left us great clues as to what foods help with what parts of our bodies.

CarrotA sliced Carrot looks like a human eye. The pupil, iris and radiating lines look just like a human eye. Science now shows that carrots greatly enhance blood flow and function of the eyes.
Sliced TomatoA Tomato has four chambers and is red. The heart has four chambers and is red. All of the research shows tomatoes are loaded with lycopene and are indeed pure heart and blood food.
GrapesGrapes hang in clusters that have the shape of the heart. Each grape looks like a blood cell and all of the research today shows grapes are also profound heart and blood vitalizing food.
WalnutA Walnut looks like a little brain, the left and right hemispheres, upper cerebrums and lower cerebellums. Even the wrinkles or folds on the nut are just like the neo-cortex. We now know walnuts help develop more than three dozen neuro-transmitters for brain function.
Kidney BeanKidney Beans actually heal and help maintain kidney function and yes, they look exactly like human kidneys.
CeleryCelery, Bok Choy, Rhubarb and many more look just like bones. These foods specially target bone strength. Bones are 23% sodium and these foods are 23% sodium. If you don’t hand enough sodium in your diet, the body pulls it from the bones, thus making them weak. These foods replenish the skeletal needs of the body.

13 Reasons Why We Crave Sugar, Which Can Take Us Out of Balance

  1. Why We Crave SugarDehydration
  2. Addiction-especially sugar
  3. Not enough food or calories
  4. Not enough protein
  5. Not enough fats
  6. Not enough carbs
  7. Too much protein
  8. Too much stress
  9. Not enough acid from foods
  10. Not enough alkalizing foods
  11. Not enough sweet flavors
  12. Not enough nutrient-dense food
  13. Emotional

The reason why we crave salt: processed foods adding salt to all foods which can affect the kidneys and adrenals.

When in doubt, drink water first and then ask yourself what and when did I eat last, and what do I need to create balance.

Interesting quote: “People are fed by the FOOD industry which pays no attention to HEALTH and are treated by the HEALTH industry which pays no attention to FOOD. – Wendall Berry

How Food Affects Behavior

Food and Behavior BookBarbara Reed Stitt wrote Food and Behavior to document her work with thousands of probationers and her success in changing their diets – and their lives.  Her approach used whole, fresh, real foods, which corrected brain functions and behavior allowing them to become contributing members of society.   Stitt also noted that many going into prison have an even worse diet while incarcerated than the fast foods they were eating before prison.  These people come out with more behavioral issues and a further damaged brain.  (Stitt, 2004)

The background of Stitt’s story is important.  She was chief probation officer for the Cuyahoga Falls Municipal Court and in 1963 became seriously ill.  Her physicians could not help her. She discovered a book by Gaylord Hauser that changed her life.  After consuming only “live” foods, as Gaylord proposed and healing herself, Stitt realized that her probationers were junk food addicts, as she had been, consuming 50 to 150 teaspoons of sugar a day; many were alcoholics as well.  Soon the judges were sending probationers to her saying ‘eat what Barbara tells you or I’ll put you in jail.’ Stitt had remarkable success with thousands of people and a 20% recidivism rate, which is extraordinary.  On average, 67% of ex-prisoners are re-arrested and 51% go back to jail.  (Stitt, 2004)

Stitt is not the only one to say that food matters and prisoners’ meals are important. In 1978, Alex Schauss was one of the first to show that an improved diet could decrease recidivism.  He studied a cohort of 102 probationers separated into four groups.  Recidivism data was collected for a year.  The two groups that received either nutrition counseling or nutrition education had significantly lower re-arrest rates.  Schauss’s approach used the orthomolecular diet that Barbara Reed Stitt employed in her work.  (Schauss, 1978)

brain foodEmma Gordon, the author of Broccoli or Broken Windows? The relationship between antisocial behavior and a nutrient deficient diet looked at the difference in diets from the same town in England and compared the diets of those who were arrested for anti-social behavior (ASB) and a same-aged control group.  The daily food consumption in the ASB adolescents showed a lack of nutrients, especially zinc, iron, B vitamins and protein in the first 3 years of life. The study concluded that this lack caused aggressive and anti-social behavior later in their lives. By the age of 8, the ASB children were more hyperactive and aggressive; by 11, the same kids were displaying delinquent tendencies and by 17 were externalizing behavioral problems leading to adult criminal activities.  (Gordon, 2011)

The British Journal of Psychiatry published a randomized control trial study in a prison with 231 prisoners.  One group received vitamins, minerals, and essential fatty acids in supplement form; the control group had look-alike placebos.  There was a statistically significant reduction in both major and minor infractions during the course of the 9-month study.  The baseline data of the two groups was the same in terms of the number of infractions.  Infractions were reduced by 35.1% compared to the baseline data and 26.3% compared to the placebo group.  Clearly changing diet or nutrient intakes in order to reduce anti-social and violent behavior in prisons has excellent implications.  (Gesch, Hammond, Hampson, Eves, & Crowder, 2002)

The cohort study, Confectionery consumption in childhood and adult violence, followed 17,415 from birth to 42.  Overall, 69% of the participants convicted for a violent crime by age 34 had reported that they had eaten candy or other sugary foods nearly every day in childhood. Only 42% of the non-violent participants reported having eaten candy or sugary food daily as a child.  This is a statistically significant result.  The researchers surveyed each participant 7 times from ages 5 to 42, asking about diet, sugar intake, and behavior.  The authors concluded that eating sugary foods daily as a child predicts perpetration of violence in adulthood, even when taking into other factors such as economics and personality traits.  (Moore, Carter, & van Goozen, 2009)

The above studies are a good foundation for understanding how food can have profound effects on behavior to the point that it can lead to violent crimes.


Gesch, C. B., Hammond, S. M., Hampson, S. E., Eves, A., & Crowder, M. J. (2002). Influence of supplementary vitamins, minerals and essential fatty acids on the antisocial behavior of young adult prisoners: Randomized, placebo-controlled trial. The British Journal of Psychiatry. 181, 22-28. Retrieved from:

Gordon, E. (2011). Broccoli or Broken Windows? The relationship between anti social behavior and a nutrient deficient diet. Internet Journal of Criminology. ISSN 2045-6743 (Online). Retrieved from:

Moore, S. C., Carter, L. M., & van Goozen, S. (2009). Confectionery consumption in childhood and adult violence. The British Journal of Psychiatry. 195, 366-7. Retrieved from:

Schauss, A. G. (1978). Differential outcomes among probationers through the use of orthomolecular approaches and casework/counseling. National Criminal Justice Reference Service. Retrieved from:

Stitt, B. R. (2004). Food and Behavior. Manitowoc, WI: Natural Press