SaraNavratil

(Note: This is part of a series that included an introductory page previous to this.)

FOOD AND STRESS FACTOR #1: Sugar and Refined Carbohydrates

Because sugar and refined carbohydrates quickly raise your blood sugar level, they can cause a host of problems physically, emotionally, and mentally. Simple carbohydrates cause sugar highs and sugar lows or crashes.

Our blood sugar level rises, so the body releases chemicals to combat it - insulin and cortisol - which then lowers the blood sugar. When our blood sugar drops too low we can become irritable, and even angry, snapping at our loved ones and dealing poorly with stress. Now the body needs to raise the blood sugar, so we crave more simple carbohydrates.

Sadly, we continue to create more stress by what we're eating instead of alleviating stress. Not only does this cause physical stress to the body's organs and adrenal glands, suppress the immune system and lead to Type 2 diabetes, it wreaks havoc on our mental and emotional health. These foods can also cause problems with yeast overgrowth, called candidiasis, because yeast feeds on sugar.

Finally, eating simple carbs and sugars starves the body of the vital nutrients it needs to heal itself and remain whole and healthy. Sugar does not communicate with the brain that it received any nutrients, so the hormones that would be released to tell the brain we're full are not released.  Our brain then continues to send hunger signals.  Our body will crave more food and we'll eat more than we would otherwise.

Of course who can forget all the excess fat we add to our bodies by indulging regularly in sugar and refined carbohydrate foods?

FOOD AND STRESS: An Alternative

Wiser carbohydrate choices would be mostly vegetables, with some starches and fruits in the mix. And pairing a carbohydrate with a healthy fat and some protein at meals and snacks will keep your blood sugar stable throughout the day.

To find out what works best for you, you may want to see a nutritionist at a location that encourages less grains and more protein and fat, whether animal protein or from other sources. The paleo way of eating can also be very helpful in combating sugar addiction, obesity and Type 2 Diabetes.

If you do want something sweet tasting at times, there are natural ways to sweeten things such as with dates, alcohol free stevia or even using raw honey or maple syrup in small amounts. And once you get used to not having so much sugar, things taste quite a bit sweeter, and you don't need near as much sugar to have a satisfying treat.

Here is a list of several delicious, healthy alternatives to conventional refined carbohydrate snacks and high sugar sweets:

• Carob Flaxseed Muffins - Gluten Free - Sugar Free

• Frozen berries, peaches or other fruit with unsweetened almond, cashew, or coconut milk, mixed first with a few drops of stevia. Or you could use a little canned coconut milk or add a little real heavy cream. I enjoy that with Truvia on top.

• Juice spritzers:
  • 2 oz juice of your choice
  • 8 oz sparkling water like LaCroix or other brands
  • 1 tsp lemon or lime juice
  • Ice
  • Stevia to taste

• Shakes:
  • 1 cup frozen berries, peaches, mixed fruit or any combination
  • 6 oz liquid of your choice - unsweetened coconut milk, almond milk, or cashew milk, cow's milk, coconut water
  • 10 oz water
  • stevia to taste
  • 1/2 tsp. vanilla powder or alcohol free vanilla
  • Protein powder (optional)
  • 1 tsp lemon juice
  • You can also blend in 1 cup spinach and add other ingredients. I love making shakes with Shakeology because I know I'm getting so much nutrition and protein all in one scoop.  And the stevia and vanilla is already in there.

• Homemade granola with oats, chopped nuts, coconut, coconut oil, cinnamon, and a drizzling of agave nectar or honey, baked for 15 minutes at about 250 degrees.

• Homemade trail mix with your favorite nuts such as raw walnuts, cashews, or almonds, and things like coconut, chopped dates, raisins. Add a few carob or chocolate chips if desired. Information on soaking raw nuts and then dehydrating them so they are more easily digested can be found online or in the book Nourishing Traditions: The Cookbook that Challenges Politically Correct Nutrition and the Diet Dictocrats.

• Baked apples with cinnamon and a drizzle of real maple syrup.

There are so many great alternatives to choose rather than the Standard American Diet (SAD) choices.  Don't underestimate the connection between food and stress. What you put in really is going to be what you get out of your body in terms of how it affects your physical, mental, and emotional health.