ARE FAKE SWEETENERS YOUR ENEMY?
If you watched the news recently, or read the news articles online, you may have observed that artificial sweeteners are again a hot topic.
The artificial sweeteners in diet soda, yogurt and other foods consumed by millions can raise the blood sugar level instead of reducing it, according to new experiments with mice and people.
The research shows that zero-calorie sweeteners such as saccharin, sucralose and aspartame can alter the population of bacteria in the gut and trigger unwanted changes such as higher blood glucose levels, possibly increasing the risk for diabetes.
The findings are likely to fuel the continuing debate over the effect artificial sweeteners have on people's ability to lose weight and lower their risk of diabetes. Some studies have indicated that the sweeteners can help in the battle to lose weight, while others suggest they contribute to weight gain due to altering insulin and glucose levels.
First noticed in mice and then in human subjects, researchers found the bacteria in the gut of those who regularly consumed artificial sweeteners were notably different from those who didn't. In addition, there was a correlation between the sweetener consumption and a disturbance in the blood glucose level.
Next, they found that when people who hadn't been consuming artificial sweeteners began doing so, they had significantly higher blood glucose levels and altered GI bacteria. This suggests that for some people, artificial sweeteners can alter the composition of gut bacteria in such a way that it may contribute to certain metabolic conditions related to obesity, such as glucose intolerance.
Should you dump your diet sodas and replace them with sugared drinks? We say NO! Cut all sodas from your diet and watch closely your intake of sugar in other foods. It's perfectly fine to have an old fashioned Coke, made with real sugar (not high fructose corn syrup) as a treat. This means enjoying a sugared soft drink perhaps once or twice a month, not daily.
Replace ALL sodas in your diet with water or unsweetened ice tea. You'll be amazed at the difference in your health.
Easy Ways To Get More Exercise
We're all busy! It's tough to squeeze one more activity into our already overburdened schedules. How can we make time to add healthy exercise into our lives?
Here are a few tips to help you get more active now without carving out a huge block of time.
- Walk your dog! Your best friend enjoys outdoor exercise and you enjoy time with him. Take Fido for a 15-20 minute walk each day You will both benefit!
- Take the stairs. The elevator is not your friend when it comes to fitness. Climb the stairs regularly and you will find yourself getting in better shape.
- Head to the mall to walk (tip for Texans in the summer). Let's face it, summers here are brutal. Who wants to walk a mile when its 90 degrees and 70% humidity? Go to the mall and walk in the air conditioning. Its free! And people watching is fun!
- Don't waste time looking for the best parking spot! Park further away and walk to the store. Your car door will be less likely to get dinged and you will burn more calories.
- Grab a buddy! It's easier to exercise with someone else. Form a walk team in your neighborhood or at work. Walk together and keep each other motivated. Get caught up on your personal lives while you exercise.
Raw Berry Crisp
1 tablespoon pure maple syrup, more or less to taste depending on sweetness of berries
1 cup raw pecans
1/2 cup raw walnuts
1/2 cup pitted dates, roughly chopped
1/2 teaspoon ground cinnamon
In a (7- x 11-inch) dish, toss berries with maple syrup. Put pecans, walnuts, dates and cinnamon into a food processor and pulse until coarsely ground. Scatter nut mixture over berries and serve immediately, or chill until ready to serve.
Nutritional Information Per Serving:240 calories (140 from fat), 16g total fat, 1g saturated fat, 0mg cholesterol, 0mg sodium, 25g carbohydrate (8g dietary fiber, 16g sugar), 5g protein
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