Soda Is Making You Sick

August 9, 2018August 3, 2018 Leave a comment

The “Fizzy Drink Study,” published in the British Medical Journal in May of 2004, measured how soda machines in schools were affecting obesity in children. In the 12 month study, they asked one group to limit their consumption of soda, and the other group was to continue drinking soda as they had previously. The number of kids who were overweight or obese remained constant for the group who reduced their intake of soda; however, in the group who continued to drink soda, there was an increase in the number of overweight and obese children. [1] The chart below illustrates the climb in the number of kids who became overweight from drinking soda throughout the year.

Because sugary drinks are such a health crisis, (studies show they are closely linked to weight gain, obesity and Type II Diabetes, heart disease, kidney disease, non-alcoholic liver disease, tooth decay and cavities, even gout [2]), some cities are beginning to put taxes and limits on sugary beverages. You may remember Mayor Bloomberg’s efforts in 2012 to limit the sales of sugary drinks larger than 16 ounces in New York City – a decision later overturned by the state’s court in 2014. Not that they deemed sugary beverages weren’t unhealthy – just that the city’s Board of Health “exceeded the scope of its regulatory authority.” [3]

Currently 8 cities (Berkely-CA, Albany-CA, Oakland-CA, Chicago-IL, Philadelphia-PA, Boulder-CO, Seattle-WA and San Francisco-CA) collect taxes on sugary drinks. The goal is to improve awareness of the dangers consuming sugary sweetened beverages have as well as discouraging the consumption through higher prices. [4] And, although I may disagree when it comes to government getting too deep into our pockets, this one I support. Take smoking for example. I don’t think anyone would argue that smoking is NOT advantageous to your health. According to TobaccoFreeKids.org and the U.S. Department of Health and Human Services (HHS), raising prices on cigarettes has been “one of the most effective tobacco control interventions,” because increasing price is proven to reduce smoking, especially among kids. [5] It’s proven for sugar sweetened beverages, too. Mexico’s peso per liter tax reduced overall purchases of sugar sweetened beverages by as much as 9.7% one year. [6]

Don’t think for a second that the soda industry is just going to lay down and take it, however. Coca-Cola consistently invests more than $3.2 Billion a year in advertising, accounting for 6.9% of their total revenue in 2012-2014. [7] For sake of comparison, Anheuser-Busch spent a measly $716 million on advertising in 2016. [8] These taxes are a threat to their bottom line, and now they’re playing dirty – no different than the NRA, big tobacco and drug companies, who leverage their political funding to manipulate legislation. Most recently (29Jun2018), “big soda” is being implicated in strong arming California’s law makers to ban all new taxes on groceries (including beverages) for the next 12 years. [9] And, just to give you an idea of how big their reach is, here’s a list of brands sold under the Top 3 soda corporations (according to corporate sites).

The Coca-Cola Company




Pepsico




Dr Pepper Snapple Group

Keep in mind, we aren’t just talking about Coke and Pepsi, or even Mt. Dew, here. Sugary sweetened beverages are “any liquids that are sweetened with various forms of added sugars,” and include (but are not limited to) soda, fruit drinks, sports drinks, energy drinks, sweetened waters and coffees and teas with added sugars. [10] In the list above, that would include Yoohoo, Nantucket Nectars, Hawaiian Punch, Starbucks, Tropicana, Gatorade, Honest Tea, Powerade, and Minute Maid (to name a few).

What are the various forms of added sugars, you ask? Well, there’s no less than 61 names for added sugars on food labels according to SugarScience. [11]

Agave nectar	Cane sugar	Corn syrup solids	Fruit juice	Icing sugar	Muscovado	Sucrose
Barbados sugar	Caramel	Date sugar	Fruit juice concentrate	Invert sugar	Palm sugar	Sugar (granulated)
Barley malt	Carob syrup	Dehydrated cane juice	Glucose	Malt syrup	Panocha	Sweet Sorghum
Barley malt syrup	Castor sugar	Demerara sugar	Glucose solids	Maltodextrin	Powdered sugar	Syrup
Beet sugar	Coconut palm sugar	Dextrin	Golden sugar	Maltol	Raw sugar	Treacle
Brown sugar	Coconut sugar	Dextrose	Golden syrup	Maltose	Refiner’s syrup	Turbinado sugar
Buttered syrup	Confectioner’s sugar	Evaporated cane juice	Grape sugar	Mannose	Rice syrup	Yellow sugar
Cane juice	Corn sweetener	Free-flowing brown sugars	HFCS (High-Fructose Corn Syrup)	Maple syrup	Saccharose
Cane juice crystals	Corn syrup	Fructose	Honey	Molasses	Sorghum Syrup

The CDC says, [12]

“Adults and adolescents who smoke, don’t get enough sleep, don’t exercise much, eat fast food often and who do not eat fruit regularly are more likely to be frequent consumers of Sugar Sweetened Beverages (SSBs). Additionally, adolescents who frequently drink SSBs also have more screen time (e.g., television, cell phones, computers, video games).”

Note the underlined antitheses to our Heading Healthy core principles, and you can see why cutting out drinks spiked with sugar is at the top of our list.

Let’s look at an example: Even after drinking a large sugar sweetened beverage before a meal, you are just as likely to eat the same amount of food than if you didn’t consume that large drink. But wait a second…wouldn’t that 430 calories from those 32 ounces make you full? Tuns out, no. You’re body doesn’t even recognize the calories coming in because there’s no nutritional value (hence the term, “empty calories). Fructose does not suppress ghrelin (the hunger hormone). Fructose does not stimulate leptin (the satiety hormone). Those calories from the soda are going right to your waist line, and you’re still begging for more! It’s just too easy to chug a big gulp! Yet, look at the amount of yummy, natural, whole, tasty fruit you would need (or want) to consume to get the same amount of sugar! That’s a meal in and of itself! I doubt you’d be combing the cabinets for more food after all of that.

In an earlier article, I detailed how fructose is metabolized differently than glucose, but did you know that chronic fructose exposure leads to 8 out of 12 of the same diseases as alcoholism? [13]

Chronic ethanol exposure	Chronic fructose exposure
Hematologic disorders
Electorlyte abnormalities
Hypertension	Hypertension
Cardiac dilatation
Cardiomyopathy	Cardiomyopathy
Dislipidemia	Dislipidemia
Pancreatitis	Pancreatitis
Malnutrition
Obesity	Obesity
Hepatic disfunction (ASH)	Hepatic disfunction (ASH)
Fetal alcohol syndrome	Fetal alcohol syndrome
Addiction	Addiction

According to Dr. Lustig’s presentation Sugar: The Bitter Truth, it’s because they do the same thing. They are metabolized the same way – by the liver. In fact, when comparing the consumption of a 150 calorie Coke vs a 150 calorie Beer, essentially the same amount of calories (90 vs 92, respectively) reach the liver. Your body sees them as the same – poison. With soda, you get the belly without the buzz. Seems, highly unfair, doesn’t it?

Here’s a fun game…I bet you can’t tell which bulging belly below was birthed out of drinking too much beer v soda.

[14]

Although they may taste good, there’s now overwhelming evidence that shows sugary sweetened beverages are bad for you. Take a serious look at how much you consume. You may be surprised that you’ve been purchasing your health issues from the company Coke machine. Afterall, they’re not marketed as “Diet Diabetes,” or “Fatty Liver Lime Soda.” Give it all up for just a few weeks and see how much better you feel!

Oh! And don’t think for a second that Diet sodas are a “healthy” alternative just because they don’t have any calories. We’ll explore that topic next week.

So, what are you supposed to drink? Well, how ’bout some WATER! You can flavor with lemon or lime, even some fruit (but don’t go overboard, there!) Or, if you gotta find something to keep your face off your desk at work, drink some unsweetened coffee or tea. Stick to the basics and keep things simple and you’ll be on your way to Heading Healthy in no time!

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[1] https://www.ncbi.nlm.nih.gov/pubmed/15107313

[2], [10], [12] https://www.cdc.gov/nutrition/data-statistics/sugar-sweetened-beverages-intake.html

[3] https://www.nytimes.com/2014/06/27/nyregion/city-loses-final-appeal-on-limiting-sales-of-large-sodas.html

[4] https://www.vox.com/science-and-health/2017/6/6/15745908/soda-tax-seattle-philadelphia-sugar-drinks

[5] https://www.tobaccofreekids.org/assets/factsheets/0146.pdf

[6] https://www.healthaffairs.org/doi/abs/10.1377/hlthaff.2016.1231

[7] https://www.investopedia.com/articles/markets/081315/look-cocacolas-advertising-expenses.asp

[8] https://www.statista.com/statistics/264998/ad-spend-of-selected-beer-manufacturers-in-the-us/

[9] https://www.nbcnews.com/health/heart-health/california-bows-beverage-industry-blocks-soda-taxes-n887796

[11] http://sugarscience.ucsf.edu/

[13] Sugar: The Bitter Truth, presented by Dr. Lustig

[14] https://www.alexfergus.com/blog/7-ways-to-reduce-man-boobs-decrease-estrogen-levels

Featured Photo by Pablo Merchán Montes on Unsplash

Freakin’ Fructose!

July 30, 2018October 4, 2018 Leave a comment

We’ve beaten up sugar in previous posts – why it’s not good for you, how it controls your thoughts, how it’s addictive, how it makes you gain weight, how (in chronic dosages) will lead to Type II Diabetes…but what is it (really) about sugar that makes it so bad. Well, all of the above, but most importantly – FRUCTOSE! *cue thunderous sound effects and lightning flashes*

At the most fundamental level, all carbohydrates are various forms and combinations of saccharides (or simple sugars). The body uses enzymes to break down carbohydrates into these basic molecules in order for them to enter the bloodstream and be used throughout the body. The three monosaccharides are Glucose, Fructose and Galactose. Think of these as the “primary colors” for carbs.

I’m confident you’ve heard of the first two, Glucose and Fructose. We talk about glucose a LOT! It’s a major source of fuel for all the cells in your body, is commonly referred to when talking about “blood sugar levels,” and triggers that fat storing hormone Insulin. [1] Fructose, or “fruit sugar” is found in honey, fruits, flowers, berries and most root vegetables. [2] Galactose, or “milk sugar” has a similar chemical structure to Glucose and commonly binds with it to form the disaccharide, Lactose. [3] Disaccharides are just two simple sugars chemically bonded together. Depending on the combination, we can make different compounds. [4] Most notably, Sucrose and Lactose.

You may be familiar with the term “lactose intolerance.” This is where individuals lack the specific enzyme, lactase (the enzyme produced in your small intestine that breaks the bond between Glucose and Galactose). Without it, your body can’t digest it, leading to diarrhea, nausea, cramps, gas, and/or bloating. [5] Ironically, it’s actually the bacteria in your gut that can produce lactase if you can’t, and the action of them breaking it down is what leads to the gas and bloating.

Table sugar is Sucrose. Take note that Sucrose is 50% Glucose and 50% Fructose. We’re going to be concentrating on that 50% that is Fructose, here. Now, found in its natural state (primarily in fruits), there’s nothing wrong with it – there’s plenty of fiber that goes along for the ride, slowing down the absorption of sugar into our system. The refinement process (e.g. the manufacturing of High Fructose Corn Syrup, table sugar, fruit juices, et cetera), however, strips away the nutrients and fiber, in turn, “shocking” our system with more than our bodies are designed to handle. Add to that, that the majority of manufacturers extract and concentrate fructose from genetically modified corn, beets and sugarcane [6] – and you can see how this is shaping up to be a red flag.

Again, I want to be clear – fruit is not the bad guy here. Heading Healthy means consuming plenty of natural sugars found in fruits and vegetables! If you’re goal is to lose weight, it may be best to avoid apples; but to be healthy, be less concerned about eating a Red Delicious. Whole (preferably organic) fruits contain other vital components like fiber, vitamins, minerals and flavonols that are beneficial to your body. It’s when you start refining these elements that can get you in a world of hurt. A coke or cookie, for example, do not provide any positive effects to your health.

Juice is a red herring! It’s only sugar water that tastes like fruit. Without the fiber, you’ll be quickly flushed with fructose, AND you’ll be consuming more than you think. For every 8 ounce glass of OJ you guzzle, you’re actually consuming 3 medium-sized oranges (minus the good stuff); and it takes 3 apples to make one cup of apple juice. [7] It’s simply a volume problem. It’s just too easy to consume WAY more than you can handle when drinking juice, whereas it’s going to be extremely hard to overeat fruit to the point of having a “high-sugar diet.” Your body can only process so much fructose at any given time, and the only way it can do so, is through the liver. I know this is hard to believe, but you can’t trust all the information you see out there!

[8]

Your liver, the body’s largest internal organ, plays an important role in detoxifying your body. Among other things, it is responsible for metabolizing drugs, medications, chemicals and other toxins and natural substances, along with processing and breaking down body fat. Compromise it, and you’ll fail to manufacturer key chemicals, store vitamins, make bile, and manufacture cholesterol and triglycerides. [9] It’s so important, in fact, that it’s the only organ that can fully regenerate. [10] According to the American Liver Foundation, Non-Alcoholic Fatty Liver Disease (the most common form of chronic liver disease in America), affects 1 in 3 adults, 1 in 10 children, and is strongly associated with obesity and diabetes. [11] It’s characterized by excess fat build-up in the liver. But what’s the connection to fructose?

Let’s take a (albeit simplistic) look at how your body metabolizes glucose versus fructose. Remember, for every helping of sugar, 1/2 is glucose and 1/2 is fructose.

Both are broken down through enzymatic functions.

Both exit the intestinal tract via the bloodstream (through the portal vein) and head straight to the liver.

With glucose, the liver uses whatever it needs for energy, and then passes the rest on to be used by other cells throughout the body. Since every cell in the body can utilize glucose as fuel, most of it gets used up and what little is left gets stored as fat. Generally speaking, of the 1/2 of your helping of sugar that is glucose, most gets used up as energy.

With me so far?

Well, unlike glucose, that can be used by every cell in the body, fructose can only be metabolized by liver cells. [12] With only one organ able to process all that energy, a pile of fructose backs up, and an overload situation quickly arises inside the liver. What the liver doesn’t use, it stores. This is very similar to how excess glucose is stored as fat throughout the body; but in the case of fructose, that excess remains quarantined in the liver. This results in, you guessed it…a fatty liver. So, that 1/2 of your helping of sugar that is fructose, basically finds its way to fat. Imagine, taking half of what you eat and shoving it in your love handles, or your tummy, or your face – as fat. Do not pass Go. Do not collect $200. Half of sugary beverages you consume, fruit drinks you demolish, or deserts you devour are on a fast track to fatdom!

According to an article published in Nutrients (Volume 9, Issue 3 dated 2017) [13]

Among various factors, such as an unhealthy diet or a sedentarity lifestyle, excessive fructose consumption is known to favor nonalcoholic fatty liver disease (NAFLD), as fructose is both a substrate and an inducer of hepatic de novo lipogenesis.

Translation: eating a lot of sugar creates a fatty liver and a fattier human!

So, I hope this really drives home how unnatural and toxic refined sugars are to your body. Not only do 50% of the refined sugar you consume essentially get stored as fat, that deposition of lipid cells compromises the very organ responsible for detoxifying your body – and PROCESSING FAT. If you’ve been struggling to lose a few inches around your midsection, it may be because your liver needs a break.

Foods in their natural (whole, raw, unrefined) state can be great for health. Start stripping out all the goodies, distilling, cutting, refining, manufacturing those healthy products and you’re left with a dangerous chemical.

Example of refined nature – from healthy to harmful [14]

This article sponsored by Your Liver.

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[1] https://en.wikipedia.org/wiki/Glucose

[2] https://en.wikipedia.org/wiki/Fructose

[3] https://en.wikipedia.org/wiki/Galactose

[4] https://en.wikipedia.org/wiki/Carbohydrate#Disaccharides

[5] https://www.mayoclinic.org/diseases-conditions/lactose-intolerance/symptoms-causes/syc-20374232

[6] http://sugarscience.ucsf.edu/the-toxic-truth/#.W1oM79JKjRY

[7] https://www.thekitchn.com/a-visual-guide-to-juicing-fruit-how-much-fruit-goes-into-a-cup-223448

[8] https://www.choosemyplate.gov/fruit

[9] https://www.medicinenet.com/liver_anatomy_and_function/article.htm#what_are_symptoms_of_liver_diseases

[10] https://www.prevention.com/health/a20488879/important-liver-facts/

[11] https://liverfoundation.org/for-patients/about-the-liver/diseases-of-the-liver/non-alcoholic-fatty-liver-disease/

[12] https://www.health.harvard.edu/blog/is-fructose-bad-for-you-201104262425

[13] http://www.mdpi.com/2072-6643/9/3/230

[14] https://riveroakstreatment.com/cocaine-treatment/

Featured Photo by Najib Kalil on Unsplash

The Science of Addictive Food (VIDEO)

July 5, 2018July 10, 2018 Leave a comment

CBC News reports on how the food industry spends millions of dollars to learn how to hack your brain so you’ll eat more of what they’re selling.

What is Maltodextrin?

July 2, 2018June 14, 2018 Leave a comment

Maltodextrin is a polysaccharide (a type of carbohydrate) refined from starch (e.g. grain, corn, potatoes, et cetera) that is used as a food additive. [1] It is primarily used to enhance bulk and texture of foods. [2] It’s used in all kinds of things – from baked goods, beer and beef jerky, to protein powder, performance drinks and peanut butter…even infant formula. [3] It can be rendered digestible or indigestible (to be used as a dietary fiber) depending on the refinement process.

Why is it used? Because it’s cheap and can take the place of more expensive, more natural substitutes. It can “bulk up” weak manufactured foods to make them rich or creamy, and the white powder is easily blended into other ingredients to “cut” them. For those of you who aren’t Breaking Bad fans, dealers (I mean food manufacturers) “cut” (or dilute) their drugs (sorry, products) as a way to make more money. It’s a way for companies to increase their volume while at the same time decreasing their cost, which equals more profits.

If you’re an athlete, maltodextrin could be used to give you a quick boost of energy without a lot of calories. GU Energy, who uses it in nearly all their products, claims it’s a “superior carbohydrate option in sports nutrition products.” [4] Again, if you’re an athlete, especially one who runs marathons, there may be an advantage to this.

Another example is with Stevia in the Raw. In order to have the product convert easily for cooking, they “inflate” the volume of the stevia extract with Maltodextrin so that it measures the same as sugar. By the way, the difference between maltodextrin and corn syrup solids is that maltodextrin is hydrolyzed to have less than 20 percent sugar content, whereas corn syrup solids have more than 20 percent sugar content. [5]

Why should you be concerned? Well, there are a few reasons:

Although Maltodextrin is considered a “complex carbohydrate,” don’t be fooled. Your body is keen on breaking it down into simple sugars quickly, and has a similar effect on your insulin levels as does glucose. [6] With that sudden burst of sugar high comes a towed wave of insulin. Not only will this shut down your fat burning, it could leave you famished, light-headed, in cold sweats, and shaky after your blood sugar crashes as a result.
Maltodextrin is a polysaccharide, which means it’s a carbohydrate, which means it’s a sugar. It’s a highly processed sugar through the refinement of starches. It even has the same caloric content as sugar (about 4 calories per gram). But, the government and regulatory agencies allow products including maltodextrin to be labeled as “Sugar Free.”
Maltodextrin is usually lumped into the same category as Dextrose which is also a type of sugar. However, products containing Dextrose and Maltodextrin are considered “safe” for diabetics, even though they have been linked to potential health risks due to the post-ingestion blood glucose, insulin and lipid levels.
Have a wheat sensitivity? Although the enzymatic process of refining wheats and barley into Maltodextrin strips away all proteins, there may still be some concern for people with Celiac’s Disease. Just be aware of its origins and proceed with caution.
Maltodextrin can lead to an altered and undestired microbiome environment in your gut, which could lead to issues like Irritable Bowel Syndrome or Crohn’s disease. Studies have found that Maltodextrin increased bacterial groupings (including E. coli) [7], promotes the survival of salmonella [8], and suppresses intestinal antimicrobial defense mechanisms leading to inflammatory bowel disease [9].
Maltodextrin most certainly comes from GMO products which may negatively affect pancreatic, renal, reproductive and immunologic parameters.
It’s empty. It provides your body no nutritional value.
It’s an additive to make something worth eating. Would you eat that product if it didn’t have Maltodextrin in it?

Overall, just be aware of what you’re eating and ask yourself if consuming this product is best for your body. Is there a healthier alternative? Honestly, I believe there are far worse offenders out there than Maltodextrin, but if you’re starting your journey on Heading Healthy, you should avoid it.

[1] https://en.wikipedia.org/wiki/Maltodextrin

[2] https://www.onnit.com/academy/maltodextrin-time-place-high-glycemic-carbohydrates/

[3] http://www.wisegeek.org/what-is-maltodextrin.htm

[4] https://guenergy.com/glossary/maltodextrin/

[5] https://draxe.com/maltodextrin/

[6] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4940893/

[7] https://www.ncbi.nlm.nih.gov/pubmed/23251695

[8] https://www.ncbi.nlm.nih.gov/pubmed/25000398

[9] https://www.ncbi.nlm.nih.gov/pubmed/25738413

Featured Photo by Annie Spratt on Unsplash

Low Carb Diet: Fat or Fiction? (VIDEO)

June 18, 2018May 24, 2018 Leave a comment

Dr. Maryanne Demasi (ABCTVCatalyst) explores low carbohydrate diets have been proven to reduce obesity and diabetes.

Be sure to check out my other articles on insulin. And stay tuned for my article on how the latest dietary guidelines have changed: now telling you to reduce sugar, promoting whole fruits and vegetables as a base for a healthy plate, and removing the limit on cholesterol.

Heading Healthy means embracing whole, real foods that are nutritionally dense. It also means understanding that the more [healthy and natural] fats you eat, the more fat you’ll lose. These are the pillars to losing weight and becoming healthy while not feeling deprived or “hangry.” There’s a lot of confusing and conflicting material out there, but HeadingHealthy.com aims to provide the most credible and scientifically accurate information – so that you can make the best choices for your situation and individual requirements.

Featured Photo by Jason Leung on Unsplash

“No” means “No” …sometimes?

June 11, 2018May 24, 2018 Leave a comment

This post contains affiliate links. For more information, please see our Affiliate Disclosure page.

I remember, when I was a kid, probably about the 4th grade. Man, was I one dorky lookin’ kid! Wavy, fiery orange hair, massive coke bottle glasses, a nervous, awkward wire-frame body just swimming in my clothes (purchased 3 sizes too big so I could “grow into them” – which really meant, so we wouldn’t have to buy more for a while). Anyway, I remember fidgeting in my scribbled desk (the kind where the Rubbermaid plastic chair is rigidly welded either too far or too close to the laminated plywood top – a design surely conceived by boring teachers to be the most uncomfortable so as to prevent any hopes of children falling asleep), waiting for my science class to begin. On the faded green chalkboard in the front of the room were the words, “Laws of Conservation.” The clock finally ticked over to the scheduled beginning of the period. My science teacher, in all his plaid button-down balding glory, slammed the door and bellowed,

“TINSTAFL! There Is No Such Thing As a Free Lunch.“

Those words stuck with me all these years. They apply so accurately to so many encounters (e.g. business, economics, politics, kids, et cetera), but the latest being this Calorie Free or Sugar Free marketing scheme. No doubt you’ve seen it!

We’ll get into the trade-off topic in another post. Namely, “Is all that artificial stuff really better for you” question. But for now, I want to call your attention to another important point. You see, in order for manufactures to merely mention that their product is “Calorie free,” “free of calories,” “no calories,” “zero calories,” “without calories,” “trivial source of calories,” “negligible source of calories,” or “dietarily insignificant source of calories,” the food must not contain any more than 5 calories per unit serving. [1] Ah hah! That’s right! That means that the food or drink isn’t really without calories. It just means that legally, they aren’t obligated to tell you that their product actually has calories!

Let’s look at Stevia In the Raw, as an example. I just got some of this to make my beloved Keto Oreos. On the package, the manufacturer claims there are no calories in a single serving. The serving size? One teaspoon. In our Keto Oreos, we use 1 Cup of Stevia for the whole batch. One cup equals 48 teaspoons. Which means, if each serving had the maximum allowable 5 calories – that would be 240 calories (from the Stevia, alone). That’s a big difference from ZERO!

Sugar is the same way! According to the FDA, Title 21, Chapter 1, Subchapter B, Part 101 — FOOD LABELING, Subpart D, Section 101.60…

(c) Sugar content claims –(1) Use of terms such as “sugar free,” “free of sugar,” “no sugar,” “zero sugar,” “without sugar,” “sugarless,” “trivial source of sugar,” “negligible source of sugar,” or “dietarily insignificant source of sugar.” Consumers may reasonably be expected to regard terms that represent that the food contains no sugars or sweeteners e.g., “sugar free,” or “no sugar,” as indicating a product which is low in calories or significantly reduced in calories. Consequently, except as provided in paragraph (c)(2) of this section, a food may not be labeled with such terms unless:

(i) The food contains less than 0.5 g of sugars, as defined in 101.9(c)(6)(ii), per reference amount customarily consumed and per labeled serving or, in the case of a meal product or main dish product, less than 0.5 g of sugars per labeled serving; and

(ii) The food contains no ingredient that is a sugar or that is generally understood by consumers to contain sugars unless the listing of the ingredient in the ingredient statement is followed by an asterisk that refers to the statement below the list of ingredients, which states “adds a trivial amount of sugar,” “adds a negligible amount of sugar,” or “adds a dietarily insignificant amount of sugar;” and

(iii)(A) It is labeled “low calorie” or “reduced calorie” or bears a relative claim of special dietary usefulness labeled in compliance with paragraphs (b)(2), (b)(3), (b)(4), or (b)(5) of this section, or, if a dietary supplement, it meets the definition in paragraph (b)(2) of this section for “low calorie” but is prohibited by 101.13(b)(5) and 101.60(a)(4) from bearing the claim; or

In normal speak, the “sugar free” product your consuming right now, might actually contain up to 0.5 grams of sugar per serving! I know that doesn’t sound like a whole heap ton of the stuff, but consider this…

The daily recommended limit for women for consuming sugar (according to the World Health Organization) is 24 grams per day. [2] That seemingly innocuous 20 ounce soda you’re sipping, has a serving size of 10 ounces. That’s two servings you’ll down (’cause who really stops half-way through the bottle?). That means you may be getting an entire gram of sugar (0.5 grams x 2 servings) from that soda. That’s 1/24th of your daily allotment you probably didn’t account for. “So what,” you say, “that’s barely over 4%!” Well, consider losing one hour out of every day! What if every night, some evil trickster set your clocks ahead one hour and robbed you of precious sleep! That’s not so trivial, now – is it?

It’s increasingly more important for consumers to be aware of what they are buying, and it’s easy to be fooled by slick adverts. Be skeptical when products make you feel like you’re “getting away with something,” or promise you the indulgence without the accountability.

When you’re Heading Healthy, we encourage you to avoid processed foods and drinks. That way, you don’t have to worry about evil ploys developed by multi-billion dollar funded advertising departments. Eat real food. Stop counting calories. Drink water. Enjoy life! And remember, “There’s no such thing as a free lunch.”

[1] https://www.accessdata.fda.gov/scripts/cdrh/cfdocs/cfcfr/CFRSearch.cfm?fr=101.60

[2] http://www.who.int/en/news-room/detail/11-10-2016-who-urges-global-action-to-curtail-consumption-and-health-impacts-of-sugary-drinks

Fast food, Fat profits: Obesity in America (VIDEO)

June 4, 2018October 4, 2018 Leave a comment

Although originally published in 2010, in this episode of Fault Lines (Al Jazeera), Josh Rushing explores the world of cheap food for Americans living at the margins.

Here are some updated statistics from the CDC. [1]

More than 1 in 3 (36.5%) of adult Americans are obese
Metabolic syndrome (Heart Disease, Lipid Problems, Hypertension, Type 2 Diabetes, Dementia, Cancer, Polysystic Ovarian Syndrome, Non-Alcoholic Fatty Liver Disease) are now some of the leading causes of preventable death

And the problem is getting worse. With the United States leading the world in childhood obesity rates (around 40%), it’s estimated that 3/4 of Americans will be overweight or obese by 2020. [2] It’s been reported that the current generation of kids will be the first generation to not out live their parents.

As a side note, you would have needed to ride a stationary bike (at moderate intensity) for the entirety of that video, just to burn off 6 Chicken McNuggets (WITHOUT sauce, or soda, or fries, or ketchup, or desert). [3] [4]

Here’s another article on advertising in the food industry.

[1] https://www.cdc.gov/obesity/data/adult.html

[2] https://healthinformatics.uic.edu/resources/infographics/10-healthiest-states-in-america-infographic/

[3] https://www.mcdonalds.com/us/en-us/product/chicken-mcnuggets-1-piece.html

[4] http://livehealthy.chron.com/average-calories-used-riding-stationary-bike-30-minutes-4307.html

Featured Photo by NeONBRAND on Unsplash

The Skinny on Insulin

June 4, 2018October 4, 2018 Leave a comment

If you want to successfully lose weight, you need to know about insulin.

Here are some key points you need to be aware of:

Insulin is the fat storing hormone and in its presence you will NOT burn fat
Your body makes insulin every time you eat! All foods increase insulin levels – some more than others
1. Refined carbohydrates (especially sugars and other sweeteners) spike insulin levels the most (followed by a sudden crash)
2. Although not as much, proteins will also increase insulin levels, so stick to moderate amounts of quality, fatty meats (think “condimeat,” not the main part of the meal)
3. Fats barely budge the insulin meter (we’re talking healthy fats like ghee, nuts, cold pressed oils, et cetera)

It is pretty simple, really. Now to put those principles into action:

Choose foods high in healthy fats, limit protein and avoid refined carbohydrates (flour, bagels, pasta, donuts, pancakes, waffles, pies, cereal, wheats, et cetera)
1. Your plate should be covered in leafy green veggies, then topped with fatty meats and more veggies covered in butter and oil
Eat fewer, larger meals (at most 3 times per day)
1. Visit our recipes page for some great ideas
Avoid grazing in between meals
1. Snacking only keeps insulin levels elevated all day, so you never burn fat!
Increase time between meals as long as you can, and try intermittent fasting
1. The longer your body goes without insulin, the more fat you burn, baby!

Here’s some bonus information that may be helpful to you:

Consuming whole, real (non-processed), nutrient dense foods (e.g. vegetables and fruits) are the best
1. Your body uses almost every part of complete foods, leaving nothing behind to go to fat
Insulin is triggered by anything that promotes a metabolic response (meaning, your body goes into digestion mode, and stops burning fat)
1. Some people may be able to get away with drinking three cups of coffee in the morning without seeing their insulin go up, but it’s best to limit it to one cup
2. Oh, and cream and sugar definitely create and insulin response.
Don’t be fooled by the zero calorie trap, as artificial sweeteners will also spike your insulin levels.
Stress can also increase your insulin levels
1. This includes physical, chemical and emotional stressors
Water doesn’t spike insulin at all, and it may make you feel fuller, longer
1. Try infusing your water with lemons or limes
Try drinking 2TBSP of Apple Cider Vinegar with your meal
1. It will help you feel fuller, aid with digestion, reduce acid reflux and help your body control blood sugars

Losing weight doesn’t have to be hard or painful. Think of it as a lifestyle change and not a diet. You’ll be much happier with the results, and less “hangry” during the journey. Make simple changes along the way, and don’t try to over do it all at once. Keep your spirits up! You’re on your way to a better, healthier you! You should be excited!

Heading Healthy Essentials – Water Bottle

June 1, 2018June 14, 2018 Leave a comment

This post contains affiliate links. For more information, please see our Affiliate Disclosure page.

When you begin your journey, there are a few essential components that will maximize your chances of success.

One of the first things I suggest you get, is a water bottle. Any water bottle will do really, but I suggest getting a new one that you can dedicate to a lifestyle of Heading Healthy. Cheap ones (around $1) are okay, but a modest investment will subconsciously motivate you to follow through on your efforts. You want to be proud of taking the first step towards Heading Healthy!

Keep your water bottle with you at all times! By having it available 24 hours a day, it’ll be the first thing you grab when you need to hydrate or feel a bit of a craving coming on. Within a few days, having your water with you will form into a habit, and the money you save from going to the soda machine will more than payoff the cost of a good water bottle.

Some things to consider when shopping for a water bottle:

Consider the material. “Plastic” has proven to be the most versatile for me, but make sure it’s Bisphenol A (BPA) free. BPA is an industrial chemical used in plastics and have been known to leach into the food or beverage they are holding. Studies have linked BPA to brain and behavior problems, heart problems, hormonal issues and cancer. [1] More to come on this topic.
Make sure it has a large enough opening to make cleaning it easier. A larger opening will also allow you to put lemons, limes, or other fruits in there much easier.
Consider your drinking method. Wide mouth “Nalgene” bottles are a dime-a-dozen and have been proven to work well, but drinking from them can be less than graceful (especially when there’s ice involved). You can get “splash guards,” straw style bottles, or you can get multi-drink bottles that give you the option of guzzling down your drink or sipping from a straw.
Get a spare. It’s nice to have a backup in case your primary water bottle is in the dishwasher or gets “left behind” at the office or forgotten in the car. We cycle through no less than half-a-dozen in our house. This guarantees we always have one ready to take with us.
Accessorize. Customize your bottle so that it fits your style and function. Neoprene insulators can keep your water fresh and cold on hot days, carabiners can make it easy to attach your bottle to a backpack or shoulder bag, and (as I previously mentioned above) splash guards can make all the difference when using a wide-mouth style bottle.

So, here are a few suggestions to get you going, but there are plenty on Amazon. We either use these products personally, or have used similar ones in the past. Feel free to pick whatever brand, color, style you prefer! Remember, this will be one of your tools that will keep you on the path to Heading Healthy.

Nalgene 20oz MultiDrink Bottle	Nalgene 32oz Wide Mouth Bottles

Nalgene Wide Mouth Bottle SplashGuards	Nalgene Bottle Sleeve

[1] https://www.webmd.com/children/bpa#1

New Idea Resistance

May 24, 2018October 4, 2018 Leave a comment

Featured Photo by Ken Treloar on Unsplash

This post contains affiliate links. For more information, please see our Affiliate Disclosure page.

More and more doctors, every day, are beginning to realize that the science they’ve been taught is outdated. Every day, more doctors are starting to uncover the truth behind the information they read and its sources. It’s important to know, that your doctors are humans, too – and it’s okay to question their direction. It’s paramount that you work with your doctor, ask the right questions and take responsibility for yourself. It’s even more so critical that you take the time to find out on your own, what YOU can do for yourself.

The current medical model is setup to chase symptoms. Doctors are trained to prescribe a remedy to pain and keep you comfortable. They are enticed to keep your numbers in the green. They are incentivized to treat as many patients, to perform as many procedures as they can, to make money. Although that model is terrific at treating acute conditions (say, you were in a car accident), it fails miserably when confronted with a chronic condition (heart disease, diabetes, Alzheimer’s, et cetera).

The medical community is under a lot of pressure, too. People just want an easy fix. They want a magic pill that allows them to continue the indulgent lifestyle they’ve become accustomed to. Blood pressure too high? Take a pill. Cholesterol out of wack? Take a pill. Have diabetes? You’re in luck! Here’s a needle.

Yet, Americans are getting fatter. And worse yet…sicker. Could it be, that the current guidance (provided by the unquestioned medical establishment) may actually be the problem? Well, what if it was? What would it look like? If the current conventional wisdom says, “do X and you’ll be healthy,” and even when followed, more and more people (of epidemic proportions) are getting sicker – doesn’t it stand to reason that the conventional wisdom may be wrong?

Dr. Peter Attia, an ER surgeon, went through his own inner turmoil when he felt justified condemning an overweight patient who developed diabetes and needed her foot amputated. Yet, he consoled and wept for a young [in-shape] newlywed who was diagnosed with pancreatic cancer. As he humbly recounted his misplaced disdain at a talk at TEDMED, he argued it was his ignorant acceptance that “eat less, exercise more,” (in his words, “settled science”) that shaped his bully attitude – that it was the patient’s fault for not caring or trying hard enough.

Despite his own blind following of “conventional wisdom” (i.e. working out multiple hours per day and following the dietary guidelines to the letter), he too gained weight and developed insulin resistance. Insulin resistance – the precursor to Type II Diabetes. The “disease” he so quickly discounted as bad luck and poor effort in the ER. His own beliefs were now in question. Go figure.

Here’s the thing – your body is self-healing and self-regulating. That means, that your body will adapt to its environment to save itself. That means, that your body will mount an inflammatory response when you get sick or injured. The sneezing, coughing, redness, itching, fever? It’s not the cold. It’s your body FIGHTING the cold. Why would you want to then handicap your immune system even further by taking an anti-inflammatory? Why would you want to take a steroid that inhibits the immune response? Yes, I know – allergies suck and colds aren’t fun either. And I’m not saying you never take medications, but know what’s going on deep inside before asking your doctor if the latest medication you saw during Wheel of Fortune is “right for you.”

Another example is blood pressure. If your numbers aren’t within some arbitrary range, what happens? You’re prescribed an anti-hypertensive. Why? To lower your blood pressure. But remember, the body is intelligent. Could it be, that the reason your blood pressure is up is because you’re stressed? Maybe you just lost a loved one or can’t keep up with the bills. Or maybe, just maybe, your body is responding to the past three decades of poor nutrition – your arteries are damaged from all the sugar in your diet so your body tries to repair them with cholesterol, calcium and collagen; which restricts the flow of blood throughout your body, so your body raises its blood pressure to get the required oxygen and nutrients to your cells. Remember when you were a kid and you stuck your thumb over the end of a hose? What happened? The pressure built up and squeezed by your thumb, shooting out farther and harder than before. It adapted to your input. This is what your body does. Now ask yourself another question…if your body raises blood pressure to cope with a chronic condition of stress (chemical, emotional or physical)…do you think it would be a good idea to take a chemical to artificially lower blood pressure? If your body NEEDS that higher blood pressure to survive why would you challenge your own innate physiology? What do you think happens when we cut off the supply of oxygen and nutrients to cells? They die. What do you think a heart attack and stroke are? So, is it fair to assume that taking a pill might not be the best thing to do? Instead, should we question why our blood pressure is high in the first place?

Dr. Peter Attia put it so eloquently,

“I dream of the day when our patients can shed their excess pounds and cure themselves of insulin resistance, because as medical professionals we’ve shed our excess mental baggage and cured ourselves of new idea resistance sufficiently to go back to our original ideals – open minds, the courage to throw out yesterday’s ideas that don’t appear to be working, and the understanding that scientific truth isn’t final but constantly evolving. Staying true to that path will be better for our patients and better for science.”

We must continue to search for the answers. We must continue to ask, “why.” We must be held accountable for our own actions.

Chris Kresser, in his latest book Unconventional Medicine, wrote to this very topic,

“When patients grow accustomed to being passive recipients of care, rather than being actively engaged in their own lifestyle changes, symptomatic problems will persist, and root cause healing will elude them” …that, “The willingness to challenge even our most deeply held assumptions, and the humility to admit when we’ve been wrong, are essential to good science.”

The Heading Healthy movement is about finding answers. It’s about leveraging the collective knowledge of scientists, doctors, and patients to find the “why.” It’s all about empowering YOU with knowledge and suggestions that you can use to improve your life!

Recently, we’ve outsourced our critical thinking to electronics, the cloud and even authority figures. Without questioning “Why” something is, or “How” something works, or “When” something is needed, how can we truly know that we are doing the right thing? We, as humans, evolved by learning from others and our own mistakes and successes. The current age of “group think,” however, is stunting our growth as a species. We must continue to learn and grow. We must continue to challenge opinions. We must continue to seek the truth so as not to be led astray.