Pierce Whole Nutrition

Giving Up Soda… Forever

noreply@blogger.com (Ann Pierce) — Thu, 26 Jul 2012 20:15:00 +0000

I see many clients who have some type of addiction to soda. Some drink a few each day, others a few per week. Most of them find it comforting in some way, and believe it is relatively harmless because they are drinking the diet version.

You have heard the statistics on soda, and the effects the sugar in soda has on our teeth, bones, and weight gain. You may even have read by now that diet sodas also harm our teeth and bones, and cause us to gain weight.

Apparently, the largest soda companies are now on the hunt for a soda that is low in calories, contains no artificial sweeteners, and still tastes good. They are investing millions of dollars in research, and are optimistic that there will be some type of beverage that fits this mold on the market within a few years (read full article HERE).

In the meantime, I suggest that you simply get off of soda completely. The “next best thing” in the soda world will only turn out to be just as harmful ten years down the line as our current sodas are now.

One of the first things I address with clients is their soda intake. We discuss it, and then we begin taking steps to end it. And most of the time, this works. Many of my clients are able to successfully give up soda, forever, and as a result of this, they experience increased energy, weight loss, decreased sugar cravings, more mental clarity, decreased headaches, and less dependence on caffeine overall. Many of these people reflect back on where they were six months earlier, and cannot believe how dependent they once were on soda.

I provide clients with a list of alternative beverages that can satisfy their need for something other than water, and have health benefits on top of that. This is a small change that can make a huge difference. If you’re interested in facing your soda addiction and making a big change, let me know! I would love to help.

They'll Eat What They Pick

noreply@blogger.com (Ann Pierce) — Thu, 12 Jul 2012 21:18:00 +0000

My 15-month old daughter is a great eater, so far. She eats about 90% of the foods we put in front of her with no hesitation and a smile on her face. The other 10% she tries and either quits after swallowing one bite, or spits it out completely. And I am okay with this. We prepare meals and snacks for her each day, but never force her to eat them. She makes the decision about whether or not to eat her food, and this has worked very well for us.

Two foods that she has repeatedly turned down are tomatoes and raspberries.

Taco night is a weekly event at our house, so we often have diced tomatoes that I give to her for lunch or dinner. She will try them but immediately spit them out.

She could eat 1,000 blueberries, but as soon as we give her a raspberry, she will scrunch up that little mouth and spit it right out. Not exactly what mom wants to see, considering organic raspberries aren’t cheap!

Despite these apparent dislikes, I decided to bring her outside with me one day to harvest the first raspberries off of our bushes. She immediately demanded the berries I had in my hand, and was eating them faster than I could pick them. I even let her pick the low ones, and she’d pop each and every one into her little mouth, followed by a sweet little “mmm, mmm, mmm!”. Picking raspberries has quickly become one of her favorite activities.

And sure enough, she loves picking and eating the cherry tomatoes as well! Nothing makes me happier than seeing my little girl eating fruits and veggies straight from the garden. And now I have proof that something I have always read and heard about is actually true: growing a garden and involving children in the planting, watering, and harvesting will increase their interest and excitement about fruits and vegetables.

Below is a photo of my niece, Milly, picking basil with her mama. My sister Alice says Milly eats a basil leaf each time they go out to look at the garden! I am pretty sure most toddlers wouldn’t eat plain basil leaves if they showed up on their tray at lunch. But straight from the garden? Much more exciting!

I am the first to admit that I am not much of a gardener (my husband does most of it), and I am pretty content getting the majority of our fruits and vegetables from a local farm’s CSA program. If you’re in the same boat with regards to gardening, I recommend taking your kids to an apple orchard or other type of farm that allows people to pick and keep the fruits and vegetables. If you go HERE, you can look up pick-your-own farms in your state.

Kids love to be involved in things. Just as we appreciate food the more we experiment with cooking and flavors, so does a child the more they learn about each food, how it is grown, and how we use it to create a meal. My daughter absolutely loves watching me use the salad spinner, and I always let her "spin" her own salad after I am finished. Try to make them a part of the meal process in your home, whether it be helping in the garden, picking out groceries, or assisting in the kitchen. It will pay off, trust me!

Facebook Updates

noreply@blogger.com (Ann Pierce) — Thu, 31 May 2012 22:48:00 +0000

Do you follow Pierce Whole Nutrition on Facebook? If not, click HERE to “Like” PWN!

I have been getting some friendly “reminders” recently to keep blogging. I appreciate this and love to know that people are still reading. However, I only have a couple of days per week that I devote to work, and unfortunately that leaves little time for blogging. But, I do try to update my Facebook page as often as possible with current articles or events in the nutrition world. So, for those of you that need to get your nutrition fix each week, check PWN’s Facebook page out!

For those who don’t have Facebook, here are a couple recent articles I have posted:

Click HERE to read about the increasing popularity of corporate wellness programs. I find this really interesting because not only are employees happier and healthier due to their companies’ wellness efforts, but the companies themselves are actually cutting back on healthcare expenses! A win-win.

Click HERE to read about the importance of eating a varied diet. I love the inclusion of how variety (or lack thereof) can affect a child’s diet and food preferences. Children emulate their parents, so if you’re picky, your kid is likely to be picky too! We cannot hold them to different expectations than those we have for ourselves.

Enjoy, and have a great weekend!

Ch-Ch-Ch-Chia! Seeds

noreply@blogger.com (Ann Pierce) — Mon, 21 May 2012 16:44:00 +0000

A few different people have asked me about chia seeds in the past couple of months. After we got over the realization that chia seeds could be used for something other than a “pet,” we began to wonder: What are they? Should we be eating them? How do we use them?

Chia seeds have shown up at health food stores and are definitely creating a buzz. I have always believed that seeds in general get overlooked all too often, causing us to miss out on their numerous nutritional benefits.

Considered a superfood by many, chia seeds come from the chia herb, and are best known for their high concentration of omega-3 fatty acids. In addition to healthy fats, chia seeds provide protein, fiber, calcium, magnesium, zinc, and many other important minerals. Chia seeds were traditionally used by Aztec warriors and were known to sustain them for 24 hours. Medicinally, the seeds were once used to stimulate saliva, ease joint pain, and protect the skin (source). This makes perfect sense. Many of my clients with joint pain or skin issues see significant improvement when we increase their omega-3 fatty acid intake!

Chia seeds seem like an obvious food to include into our diet. They are fairly easy to use, and tend to add more texture than taste, so go well in many different recipes. When added to water, the chia seeds form a gel-like substance. This usually takes around 10-30 minutes. The gel slows digestion and absorption once in the stomach, causing us to feel full for longer periods of time and preventing rapid spikes in blood sugar.

Below are some ideas for how to incorporate chia seeds into your diet:

Add them to smoothies (after blending) and allow to sit for 10 minutes so the gel forms
Add to oatmeal after cooking
Mix into plain yogurt along with some raw honey and fruit
Add to rice or quinoa after cooking or towards the end of cooking
Grind them into a flour and use in baking
Add chia seeds to your almond butter or other nut butter
Add chia seeds into soups for thickening and extra nutrition
And for the urban farmers out there, adding chia seeds to chicken feed increases the omega-3 and vitamin content in the eggs!

This website contains some more information about how to incorporate chia seeds into your diet.

I hope that clarifies things for those of you who have yet to try chia seeds. I have been using them in oatmeal and smoothies for my toddler. Since her diet needs to contain very high levels of fats, adding chia seeds to her food is a great way to ensure she is getting the fats she needs to support proper growth and brain development.

Good luck!

Pink Birthday Cake

noreply@blogger.com (Ann Pierce) — Thu, 05 Apr 2012 20:28:00 +0000

Despite many peoples’ doubts, I did allow my daughter to eat cake on her first birthday. As much as I value good nutrition, sometimes I value tradition even more. So the little peanut got a big slice of cake on a red platter that read "You Are Special Today," and she enjoyed every second of it. However, it was a homemade cake using only the finest organic ingredients. Obviously.

I wanted to make her a pig cake, because her favorite book is about farm animals. But last I checked, pink food coloring isn’t all-natural and organic. So, I was forced to get creative.

When I think pink, I think beets. I have cooked with beets often enough to know that their juice is vibrant, indicating loads of nutrients. So I immediately scoured the internet for ideas on using beet juice to dye frosting, and pieced together a method that ended up working quite well.

Ingredients

2-3 cans organic beets (I used three, but only ended up needing about half of the reduction to get the right shade of pink)

Add beet juice to a saucepan and bring to a boil. Reduce heat slightly and keep at a simmer/low boil, stirring occasionally, until only about 1-3 tablespoons of beet juice remain. Pour into frosting.

Note: Beet juice reduction will harden eventually at room temperature, so I recommend making the frosting first and then the dye, and adding it right away to the frosting.

This was so easy and made the perfect shade of pink for the pig cake. It did not alter the taste of the frosting at all, and I felt good that my daughter was not getting any artificial colors on her birthday!

I recommend saving the unused beets and adding them to soups, salads, chili, or even juicing them.

Free This Weekend?

noreply@blogger.com (Ann Pierce) — Thu, 29 Mar 2012 19:43:00 +0000

If so, I highly recommend you spend 90 minutes to watch the new ‘Food Matters’ film, ‘Hungry for Change.’

If you are someone who has struggled with your weight and health, tried many different diets with little success, or simply loves learning about nutrition, this movie is for you. I realize there has been some overkill recently when it comes to nutrition- or food-related documentaries, but I do think the information in this film is important, relevant and interesting. The more we seek out this type of information, the more empowered we are to make the best decisions for our health.

And, you can watch it for FREE online between now and Saturday. The link is below. Enjoy!

Hungry for Change

Hey Chicago!

noreply@blogger.com (Ann Pierce) — Fri, 10 Feb 2012 15:03:00 +0000

This post is for you!

Now that January has come and gone, and our New Year’s resolutions have been made and been broken, it’s time to get serious about our health. And I have the perfect opportunity for you to do just that!

I am partnering up with Jaclyn Jones (The Indigo Studio) and Joe Martinez (Creative Fitness) to put on a 9-week Get Committed Challenge. The challenge includes incentives along the way for each milestone you reach, as well as discounts on fitness and nutrition sessions with JJ, Joe and me. It is the perfect way to get energized and motivated about making big changes in 2012!

The Get Committed Challenge kick-off is Monday, February 13^th, 8:00 pm, at The Indigo Studio in Chicago. Go HERE for more information and the registration page. Mention that you saw this blog post and you’ll get a free 30-minute nutrition consultation to help get you started! Recruit your friends! It always helps to have a friend to keep you motivated.

Have a great weekend!

Breakfast Burritos

noreply@blogger.com (Ann Pierce) — Mon, 30 Jan 2012 18:14:00 +0000

Not surprisingly, most of my clients are busy. They know breakfast is important, but they just don’t have time to make a fresh vegetable omelet and fresh squeezed orange juice every morning before work. So, I spend a lot of my time working on solutions for them – breakfasts that they can prepare ahead of time and grab quickly in the morning, without sacrificing nutrition.

One such solution is the premade breakfast burrito. This one seems particularly popular with my male clients, but I think breakfast burritos are great for the whole family.

I am in charge of breakfast at our house most mornings, and when Ed goes to the gym before work, he’s out of the house well before the sun comes up. We’d been doing a lot of hard-boiled eggs and bananas for these early mornings, but he wanted a little more protein after a good workout. So, I decided to take my own advice and give the breakfast burritos a try.

They were really easy to make.

Ingredients

Tortillas
Beans
Salsa
Serrano peppers
Eggs*
Mushrooms
Kale
Turkey sausage*
Cheese
Tinfoil

*I have mentioned this before, but animal foods should be of the highest quality you feel you can afford. The nutrition found in an egg from a factory farmed chicken is very poor compared to the nutrition in an egg from a pastured chicken, and the same goes for meats. For our burritos, the eggs came from Grant Family Farms (Fort Collins, CO) and the turkey sausage came from heritage turkeys at Good Shepherd Poultry Ranch (sold at In Season Local Market in Denver, CO).

I used a dozen eggs for nine burritos. Ed made a gentle suggestion that next time I use 15 eggs, so I will. Cook the sausage, sauté the kale, peppers and mushrooms together, cook or rinse the beans (depending on if you’re using dry or canned), grate the cheese, and set up an assembly line.

Individually wrap each burrito and stick it in the freezer. These reheat really quickly in the microwave. I can’t remember the exact amount, but I think I spent about $20-$22 total for 9 burritos, which averages out to just over $2 per burrito. Not bad considering all ingredients were organic, and the animal foods were local.

Homemade breakfast burritos save money, time, and are so much healthier than anything you will find in most cafés or coffee shops. Experiment with different veggies and ingredients, and come up with a recipe that your whole family will enjoy!

Upcoming Classes...

noreply@blogger.com (Ann Pierce) — Thu, 19 Jan 2012 17:30:00 +0000

I am teaching two classes next week at the Giggling Green Bean in Denver.

Tuesday, January 24th, 11:00 am - 12:00 pm: Toddler Nutrition

Tuesday, January 24th, 1:00pm - 2:00 pm: Food Allergies (things mom can do during pregnancy to reduce risk of food allergies for baby)

Go HERE and HERE to read more about each class and to sign up.

Hope to see you there!

Merry Christmas from PWN!

noreply@blogger.com (Ann Pierce) — Thu, 15 Dec 2011 18:20:00 +0000

No matter which holidays you are celebrating this year, you’re likely to be faced with massive amounts of delicious food and treats that are difficult to resist. And why should you? It’s the holidays!

Come January, though, you may be ready for a fresh start, and I would love to be a part of that. Together, we can work on nutritional and lifestyle changes that will steadily help you to lose the extra weight and improve your quality of life. My weight loss clients, whether they’re trying to lose 5 pounds or 50 pounds, have found that in addition to weight loss, they experience better quality sleep, increased energy, improved emotional state, increased immunity, fewer headaches, and many more positive benefits.

Call or e-mail me to set up a free 15-minute phone consultation to discuss your needs and your goals.

If you contact me before December 31^st, save $15 on each session going forward.

If you contact me before January 15^th, save $10 on each session going forward.

I have gift certificates available too, for those last-minute shoppers!

I wish you all a very Merry Christmas and Happy Holidays, and cheers to building healthy habits in 2012!

Lime Jell-O, and the Importance of Reading Labels

noreply@blogger.com (Ann Pierce) — Tue, 13 Dec 2011 16:41:00 +0000

I always try to educate my clients on the difference between marketing and actual nutrition information. A box of granola bars could say loud and clear on the front, “HIGH IN FIBER!”. But what does that really mean? More fiber than a bowl of chili? A candy bar? You need to read the actual nutrition label to find out. And while you’re there, check the sugar content. Usually those granola bars that claim to be high in fiber are also very high in sugar.

Another favorite of mine: “KIDS LOVE IT!” or “MOM APPROVED!”. First of all, if kids love it than it most likely has tons of sugar or artificial flavors. And exactly which “moms” are they talking about? Please don’t lump us all together, thank you very much.

Reading labels is very important, and it’s something I constantly have to remind myself of. Case in point: Over Thanksgiving, my entire family was together in a small town northwest of the Twin Cities. My sister and I were driving home from something, and wanted to stop for a coffee in this small town. As we parked, we noticed a place called the Nutrition Spot. We decided to give it a try. I think we were both hoping for a little natural foods store where we could get a cup of coffee and maybe a banana, healthy power bar, or something similar. But instead we walked into a smoothie bar. Not the most appealing thing on a cold morning, but we felt like we had to order something since the place was empty.

The chalkboard listed the smoothies. They had names like “Berry Blast” and “Banana Mango Punch.” Sounds harmless enough. My sister asked what was in the “Citrus Splash” smoothie, and the woman started listing off the ingredients. Among them were a flavored vitamin powder, and lime Jell-O powder. My sister then asked for a list of ingredients in each smoothie, and we realized that most contained some type of artificial flavors and sugars. We chose one that seemed the most natural, but it definitely still had that chalky, artificial sugary taste.

Can you believe that a place that calls themselves the Nutrition Spot uses Jell-O in their smoothies? I was appalled. It doesn’t even sound appetizing, much less nutritious! They probably have people coming in who don’t know any better, and drinking their smoothies in an attempt to lose weight... and little do they know that all those fake sugars only make them store more body fat.

Lesson learned – just because a restaurant has “nutrition” in its name doesn’t mean it will meet your standards of nutrition. Always ask for an ingredient list if you feel the need to, and always read labels carefully when you are buying foods. And for those of you who are my clients right now, if you don’t yet feel comfortable reading labels, speak up. I’m here to help!

Pregnant in Denver?

noreply@blogger.com (Ann Pierce) — Thu, 01 Dec 2011 18:50:00 +0000

A local baby store, The Giggling Green Bean, is hosting the Ultimate Baby Shower on Friday night from 6:30 – 8:30 pm. There will be prizes and drawings all evening long, plus discounts and samples, food, mingling and fun. If you’re expecting, stop by! I will be there to talk nutrition with the ladies, and to hand out coupons for my Mommy Package, which includes nutrition for pregnancy, lactation and post-partum weight loss.

What: Ultimate Baby Shower, hosted by Giggling Green Bean

Where: 3929 Tennyson St., Denver, CO 80212

When: Friday, December 2^nd, 6:30 – 8:30 pm

Go here for more information.

Hope to see you there!

Eat Like A Baby

noreply@blogger.com (Ann Pierce) — Thu, 17 Nov 2011 18:39:00 +0000

Since having my daughter Sally in April, I have come to realize that the phrase “sleep like a baby” really doesn’t make any sense. Or, I should say, it does not make sense if you’re referring to my baby. Because for her to sleep, we have needed everything from pacifiers to noisemakers to rocking chairs to made-up lullabies. She’s finally coming around in the sleep department, but I am still not sold on that phrase.

I’d like to replace it with “eat like a baby.”

For the past month and a half, I have had the pleasure of making all of Sally’s baby food. Most of what she has eaten has come from our weekly CSA box. I usually take one night per week to settle into the baby food-making routine: chopping, steaming, roasting, pureeing, sorting, labeling, freezing, washing dishes. Three or four hours later, I am completely exhausted. But when I get to feed Sally her fresh butternut squash and kale puree the next morning, and see the excitement in her eyes as she tries a new food, I feel such a strong sense of satisfaction.

It occurred to me one day that Sally’s diet is much better than my diet. In six weeks, her little 15-pound self has eaten four pumpkins, three squash, bags of apples and pears, over a dozen beets, one bunch of kale, three heads of cauliflower, two heads of broccoli, three heads of kohlrabi, and many more organic fruits and vegetables, most of them locally picked. She hasn’t eaten any Halloween candy or French fries or pizza, and she hasn’t indulged in any Miller Lites or glasses of red wine.

So, rather than sleep like a baby, I think we should all try to eat like a baby. Of course, we will have much more variety, but if we can try to make fresh fruits and vegetables the center of our diet, our health will improve and we will look and feel better. There is a reason that babies are so healthy-looking and happy all of the time!

I think this is an especially good challenge as we enter the holiday season. There are plenty of delicious, healthy holiday dishes that are traditionally served at Thanksgiving. Try to make these the focus of your plate, and forego the things that don’t truly celebrate the spirit of the season: choose a roasted sweet potato dish over a dinner roll; a slice of homemade apple pie over a frosted cookie.

I hope your Thanksgiving week is full of delicious food, family, friends, and relaxation. And I hope you can try to eat a little more like a baby, and sleep a little less like my baby!

Boar's Head Broken Down

noreply@blogger.com (Ann Pierce) — Tue, 01 Nov 2011 21:09:00 +0000

People have been enjoying Boar’s Head meats for over 100 years. There is a level of comfort around the name. People trust it, and do not question it.

But should we?

For all of my clients, I recommend choosing meats that are free of hormones and antibiotics (Why? Well, that’s an entirely different topic for a different day...). Meats from organic, grass-fed animals are even better, but much harder to come by. Recently, one of my clients asked about Boar’s Head deli meat. This client prefers Boar’s Head, but wanted to make sure it was an acceptable choice. I was happy to have the opportunity to research this a bit, and decided to share what I found since so many people love Boar’s Head.

I called a question hotline that I found on the company’s website. The woman was very helpful. Here is what I found out:

Boar’s Head does not carry any organic products at all.

However, they do have an all-natural line. It includes four types of turkey breast, two types of ham, and one type of roast beef. The all-natural meats are purchased from a completely different vendor than their regular meats. The all-natural vendor does not use any hormones or antibiotics in their animals.

Since the USDA does not allow the use of hormones in poultry and pork, it is safe to say that all of Boar’s Head poultry- and pork-based deli meats are hormone-free. However, they still may contain antibiotics (unless they are part of the all-natural line). In addition, the USDA does allow use of hormones in beef, so regular Boar’s Head beef will contain hormones and antibiotics as well.

So, it sounds like the only way to ensure your deli meat is hormone- and antibiotic-free is to purchase from the all-natural line of meats. The all-natural line is not as widely available. You may call the Boar’s Head question hotline at 1-800-352-6277 and ask them to direct you to a distributor in your city, who can let you know which stores and delis sell all-natural Boar’s Head meats. Since I always encourage clients and people who follow my blog to be very proactive when it comes to their nutrition and their health, I highly recommend making this phone call if you regularly purchase Boar's Head. It could be that the deli down the street from you is selling the all-natural meats... you won't know unless you research it a bit!

I will also mention that all Boar’s Head meats are free of fillers, gluten, artificial colors and flavors, and trans fats.

Hopefully those of you who are loyal Boar’s Head lovers found this information helpful!

Dear PWN,

noreply@blogger.com (Ann Pierce) — Fri, 28 Oct 2011 17:36:00 +0000

What impact does microwaving food have on its nutritional content? I have heard that microwaving devoids food of its nutrients, more so than heating on a stove. I am hoping that is false.

-John from University City, MO

The microwave question. We’ve all asked it at one point or another, and maybe we’ve even opted out of researching it in fear of what we’d find.

I actually do not own a microwave. We had a little one that had Ed inherited before we even met, and it was such an eyesore on our counter, and so rarely used, that we decided to get rid of it. I can honestly say that I don’t even miss having one around. If I ever designed a new kitchen maybe I’d designate a place for a microwave, but for now we don’t really need one.

However, I am still very interested in the topic of what different cooking methods do to nutrients in food. I did a little research, and here is what I found:

The main methods used for cooking vegetables are boiling, steaming, microwaving, or stir-frying. All types of cooking alter the food in some way. Generally speaking, the more heat used, the more nutrients and enzymes are destroyed.

Any time vegetables are cooked in water, greater nutrient loss occurs. The water leeches nutrients and, unless the water is used in the final dish, these nutrients are lost. Water-soluble vitamins include vitamins B and C, which are abundant in fresh vegetables. These are the most heat sensitive vitamins, and therefore are easily destroyed.

A study published in The Journal of the Science of Food and Agriculture (2003) found that when vegetables were microwaved in water, they lost 74% - 97% of their antioxidants. A 2009 study came up with similar results: broccoli that was boiled or microwaved retained fewer nutrients than broccoli cooked without as much water, such as by steaming or stir-frying. Other studies I found, however, were inconclusive as to whether or not microwaving foods was more nutrient-destructive than other cooking methods.

Despite the conflicting information on this subject, one thing is certain: microwaving does deactivate enzymes, which are useful when it comes time to digest the food. Other cooking methods can also deactivate at least some enzymes. That being said, gently cooked foods are typically easier to digest than raw foods for other reasons. My recommendation would be to lightly steam your veggies for maximum nutritional benefits. If you boil them, use the water as a base for a soup to get all the important nutrients from the vegetables. If you microwave vegetables, use as little water as possible and only heat them for a short period of time. Most of the research I found was on cooking veggies, but I believe these conclusions would apply to all types of food.

And, of course, never microwave in plastic. Glass or non-leaded microwaveable ceramic is best.

Sources

“Effects of different cooking methods on health-promoting compounds of broccoli” by Gao-feng Yuan, Bo Sun, Jing Yuan, and Qiao-mei Wang (2009

“The Claim: Microwave Ovens Kill Nutrients in Food” by Anahad O’Connor (New York Times, 2006)

www.medicinenet.com

Coconut Water Confusion

noreply@blogger.com (Ann Pierce) — Thu, 13 Oct 2011 22:38:00 +0000

Dear PWN,

What do you make of the recent news that coconut water is just sugar water and doesn’t really help you rehydrate? I’ve been using it in smoothies. Do I need to stop?

-Alice, St. Louis, MO

Alice & other readers,

Coconut water, by definition, is the clear liquid inside a young coconut. As the coconut matures, the liquid decreases and is replaced by coconut meat. Therefore, young coconuts have the most water.

There are naturally occurring sugars found within pure coconut water. In fact, most of the calories in a serving of coconut water come from its sugar content. Coconut water also contains high levels of potassium and other electrolytes, which is why it is often marketed as a solid beverage choice for athletes.

People who consume many servings of fresh fruits and vegetables per day will have no issue getting ample amounts of electrolytes and potassium into their diet. Therefore, water works fine for hydration. However, after a hot yoga class, long training run, or intense workout, a serving of coconut water can help quickly replenish electrolytes. The sugar in coconut water also provides energy.

So, to answer your question, coconut water does help you rehydrate. All of its sugars are natural, but they are still sugar. In terms of sports drinks, coconut water is the best. However, I recommend pure water still be your beverage of choice. Save the coconut water for those days when you feel especially depleted: right before or after an intense workout; those mornings when you wake up feeling like you possibly had one too many cocktails the night before; or other times of dehydration.

If you simply enjoy the taste, that is fine! Just be sure to consume coconut water with some protein and healthy fats so your blood sugar stays under control, and watch your sugar intake throughout the day.

Finally, beware of flavored coconut water or those claiming to be energy drinks. Read their labels carefully – any ingredient other than “pure coconut water” can mean added sugars or flavors. These do not contribute health benefits and can increase the sugar content unnecessarily.

I hope this clears things up a bit! Thanks for raising the issue. It can be easy to get caught up in the latest food or beverage trend!

Have You Seen This?

noreply@blogger.com (Ann Pierce) — Tue, 04 Oct 2011 22:21:00 +0000

I’ve seen these futuristic, video game-like machines twice in the past week, so I figured it was time to do a little research and figure out what was new in the world of pop (I’m from the Midwest. It’s pop to me).

Meet Coca-Cola Freestyle. Maybe you already have… according to Wikipedia, these touch screen soda dispensers were released by Coca-Cola to stores in June of 2010. But I am old, and my kid is still too young, so I am out of touch with what's hot in the junk food world.

These machines offer over 100 different flavors of beverage, and market them as being “made for you.” It’s a genius idea. If I were seven years old, hanging out at a Freestyle machine and choosing flavors with my friends would probably be really fun and cool. It’s like this generation’s version of going to 711 and mixing all the soda fountain flavors together into one big plastic cup.

Nutritionally, though, these machines are a disaster. Apparently there are over 60 diet and/or low-calorie flavors, which screams artificial sugars. And the ones using real sugar are still packed with real sugar, as well as artificial flavors and colors.

You know all of this though. Soft drinks are very harmful to our health, whether we are drinking an original Coke or a Caffeine-Free Diet Coke with Raspberry Orange flavoring. I just wanted to write about this to bring it to your attention. Just when it seems like we are gaining some momentum in the world of nutrition with things like organic gardens at elementary schools and gluten-free options on chain restaurant menus, something like this pops up. To me, the Coca-Cola Freestyle machine is just a reminder that we need to continue to educate ourselves and our families on the importance of nutrition, and make a consistent effort to incorporate fresh, healthy foods into our diets. No matter how much publicity healthy eating receives, there will always be equally strong pulls in the other direction. The more we know, the easier it is to choose wisely!

Back to Work!

noreply@blogger.com (Ann Pierce) — Tue, 27 Sep 2011 03:26:00 +0000

Hello! After five wonderful months of baby bliss, I am finally getting my nutrition business up and running again. And that includes reviving this little nutrition blog, which I am really excited about!

Please check out my updated website for new information on my services and new office location.

One of the great things about being a nutrition therapist is the variety of opportunities that come my way. I love working one-on-one with clients; it’s very fulfilling for me, and I think I am good at it. But getting out of the office to give an occasional presentation, educate a group of people, or attend a seminar provides me with a sense of balance and helps me to stay on top of the ever-changing nutrition world.

Last week, I was honored to be a part of a panel of nutritionists to discuss the nutritional aspects of raw, local honey. The panel was hosted by a Denver farm, Ekar Farm, as part of its celebration of National Honey Month. My most loyal readers know that I talk about the health benefits of honey often, and I even had a local beekeeper, Jessica, guest blog about honey two years ago (revisit it HERE).

I will not repeat what Jessica wrote about the health benefits of raw honey. I would, however, like to explain in more detail why honey should be your sweetener of choice.

There is a big difference between the way the body metabolizes table sugar and the way the body metabolizes fresh, raw, local honey. Table sugar consists of two molecules, glucose and fructose, bound together to form sucrose. Sucrose is considered a disaccharide, meaning the two sugar molecules are bound together.

When we consume table sugar, our body needs to use its stores of enzymes to break down the disaccharide sucrose into fructose and glucose. It then needs to metabolize the sugar. Metabolism requires many different vitamins and minerals, and since table sugar contains zero vitamins and minerals, our body must supply them. So, vitamins and minerals are pulled from the stores inside our body in order to metabolize the sugar. For this reason, table sugar is considered an “anti-nutrient”. Not only does it not provide us with any nutritional value, it actually steals nutrients from our body.

Honey, on the other hand, is much more self-sufficient! Like table sugar, honey is made up of fructose and glucose, however the bees actually add an enzyme to the nectar that breaks down these sugars. So, when we consume the honey, our body does not need to use up its own precious enzymes to break down the sugars. This leaves more enzymes to aid in digestion of other foods we consume throughout the day. In addition, honey contains high enough levels of vitamins and minerals to support its own metabolism, and even contribute to the body’s stores in the process. Honey contains B vitamins, vitamin C, vitamin D, vitamin A, vitamin E, zinc, iron, potassium, magnesium, calcium, phytonutrients, amino acids, antioxidants, and more. While some of these nutrients help fuel the metabolism of honey, others are absorbed by the body and used to support our health.

Finally, I want to reiterate the importance of buying your honey locally and raw and unfiltered. Local honey is especially beneficial to people with seasonal allergies. As the bees buzz around different trees, flowers and plants, they leave trace amounts of local allergens in the honey. In this way, eating a tablespoon of local honey is similar to getting an allergy shot from your doctor! Some people believe that for the local honey to help with seasonal allergies, it should be purchased within 50 miles of your home.

Raw honey is important because any type of heating or processing will kill off many of the honey’s nutritional benefits, including its active enzymes, vitamins and minerals. Honey that is not raw has been processed so much that it really is not much different than table sugar. So, it’s definitely worth the splurge!

Need some ideas on how to incorporate raw, local honey into your diet? Try drizzling it on top of your oatmeal or yogurt; topping whole grain crackers with some nut butter and raw honey; using it in homemade salad dressings; or even adding it as a sweetener to your coffee and tea.

Remember: honey is naturally much sweeter than sugar, so you don’t need much!

Serotonin

noreply@blogger.com (Ann Pierce) — Thu, 31 Mar 2011 13:20:00 +0000

As I have mentioned in the past, I teach nutrition at the University of Denver as part of a research study in the Department of Psychology. It’s a fairly small commitment - just two weeks out of every eight, for about 18 months. However, I really enjoy the groups and it’s particularly fun when they are interested in nutrition and come to class full of questions for me.

I changed things up a bit this round, because 2.5 hours of the food pyramid is just too dry for a Wednesday evening. So, we spent the first hour and a half discussing serotonin: what it is, how it affects the body, what depletes it, and how it is related to diet. Since the participants in the study all have a history of depression, this topic is particularly relevant to them.

Statistic: It is estimated that more than 80% of adults have a serotonin deficiency.

I came across the above statistic in my research. Serotonin levels can fluctuate on a daily basis and I know I can recognize when my own levels are lower than they should be. I thought I’d share an overview of what I taught last night, because we can all probably benefit from some information on how to boost serotonin!

Serotonin is a neurotransmitter, not a hormone. However, it works closely with hormones and is dependent on hormonal balance for proper function. It is manufactured from tryptophan, which is a protein that must be obtained from the diet. Therefore, a diet low in protein will lead to low serotonin levels.

Serotonin contributes to feelings of well-being, and regulates mood, appetite and sleep. It is our primary defense against feelings of depression and anxiety. So what can lead to low serotonin levels?

Genes: Some people simply genetically have lower serotonin levels in their body. These people must work extra hard to increase and maintain their levels using things like diet and exercise.

Chronic Stress: Long-term stress, whether it be physical or emotional, can deplete serotonin levels over time. Managing stress is a key to maintaining a happy, healthy mood.

Sunlight: Low exposure to sunlight can deplete serotonin. Serotonin deficiency is related to Seasonal Affective Disorder, which includes feelings of sadness or depression during the winter months or in the evenings. Light plays a crucial role in serotonin production.

Lack of Exercise: Physical activity has a mood-enhancing effect – if you’re an exerciser, you’ll agree with this. A lack of exercise depletes serotonin.

Diet: Proteins and healthy fats are pro-serotonin foods, while things like caffeine, soda, coffee, fake sugars, and processed foods are all anti-serotonin foods.

Our serotonin levels become depleted when we are not consuming a balanced diet. A low-calorie, low-fat, low-carb, or low-protein diet can significantly alter our serotonin levels and affect our mood. Tryptophan is an essential protein that we must obtain from the diet. It is found in high-protein foods such as turkey, chicken, pork, beef, seafood and eggs. In addition, a diet high in essential fats will support an increase in the availability of protein in the brain for serotonin production. Vitamins and minerals, which are obtained from plenty of fresh fruits and vegetables, are needed to convert the tryptophan to serotonin. As you can see, a balanced and varied diet is essential for proper serotonin levels, and therefore for a balanced, happy mood.

Although things like drugs, alcohol, sugar, and processed foods can temporarily increase serotonin, they quickly lead to a crash and will severely deplete serotonin levels over time. Many people turn to these things to experience a short-term “high,” only to lose it a short time later. Cravings for sugar or alcohol could be your body’s way of telling you that its serotonin levels are low and it needs more protein and healthy fats.

Finally, spend time outside to support healthy levels of serotonin. The activity and sunlight are so healthy for all of us, and since it’s spring now, there is no excuse not to be outside enjoying the weather!

Are You Hypoglycemic?

noreply@blogger.com (Ann Pierce) — Fri, 11 Mar 2011 15:40:00 +0000

Hypoglycemia is a fancy word for low blood sugar. The concepts of low and high blood sugar can be confusing at times, because they are so closely related and both indicate a diet too high in sugars and carbohydrates. So what distinguishes one from the other?

We all have a pancreas. Right after we eat a meal or snack, the pancreas secretes a hormone called insulin. Insulin’s main job is to take the glucose (sugar) from the foods we eat and put it into our cells. Once inside our cells, that sugar is stored for future energy production.

In a healthy body, insulin lowers blood levels of sugar after a meal by increasing the rate at which cells absorb this sugar. When we are exercising our haven’t eaten in a while, our body helps us regulate our blood sugar levels by releasing some of this stored sugar back into the blood, providing us with the energy we need to go about our lives.

However, poor dietary and lifestyle choices can interrupt this careful balance of sugar in our blood. A diet high in refined sugars, trans fats, and other processed foods, and low in fiber and fresh fruits and vegetables, can lead to hypoglycemia. When a lot of sugar is consumed, it is absorbed quickly into the bloodstream, leading to a hyperglycemic state. Due to the rapid increase of sugar in the blood, the pancreas secretes large amounts of insulin and that insulin works to put this sugar into cells. This then causes blood sugar levels to drop very quickly, leading to a hypoglycemic state. As this cycle continues with each meal or snack a person eats, the insulin eventually becomes tired and worn out, leading to poor function and eventually more serious diseases, such as diabetes.

Symptoms of Hypoglycemia

Cravings for sweets or carbohydrates
Irritability if a meal is missed
Tired or weak when a meal is missed
Dizziness when going from sitting to standing suddenly
Frequent headaches or migraines
Forgetfulness or low concentration
Tiredness an hour or two after eating
Heart palpitations
Occasional shakiness
Afternoon fatigue
Occasional blurry vision
Depression or mood swings
Being overweight
Frequent anxiety or nervousness
PMS

What Can You Do About It?

Exercise can help prevent the onset of hypoglycemia and type II diabetes, and can also help to control these issues. Exercise enhances the sensitivity of insulin, making it more efficient inside the body. In addition, it strengthens the body so it can function at a higher level. It makes sense if you think about it. When you have excess sugar in the body, it is just sitting there waiting to be used as energy (or, to be stored as fat). When we exercise, we demand more energy from our cells, utilizing all that excess sugar.

Avoiding alcohol can really help people with hypoglycemia, as alcohol interferes with normal glucose utilization and increases the secretion of insulin. Smoking increases free radicals and contributes to symptoms of hypoglycemia and diabetes, so quitting smoking is very important (for a thousand other reasons too!). Finally, as usual, focus on a whole foods diet – eliminate or reduce refined sugars and fats, excess caffeine, and all processed foods. Increase dietary fiber in the form of vegetables, legumes, nuts and seeds, and drink plenty of water each day.

As I have said in the past, blood sugar issues are at the root of many of our health problems (I know this from personal experience!) and it is very important to choose wisely for proper blood sugar control!

Oatmeal at McDonald's?

noreply@blogger.com (Ann Pierce) — Fri, 25 Feb 2011 15:24:00 +0000

Before you get too excited about the new “healthy” breakfast option at McDonald’s, read Mark Bittman’s article from The New York Times. This information should not surprise you – if it's from McDonald’s, it's probably not a healthy, whole food that should become a regular part of your diet.

“The McDonald’s product contains more sugar than a Snickers bar and only 10 fewer calories than a McDonald’s cheeseburger or Egg McMuffin.”

Those things are bad, yes. But most of you know by now that I’m not much of a calorie counter. It’s more about the ingredients in the foods you are eating. Apparently this particular oatmeal has around 15 ingredients. Hmmm. Seems to me oatmeal should have just 1 ingredient: oats!

I’ll let you read the rest HERE… including how to make your own oatmeal at home in a matter of minutes – faster than it would take you to drive through at McDonald’s!

Have a great weekend!

PMS

noreply@blogger.com (Ann Pierce) — Fri, 18 Feb 2011 15:31:00 +0000

In my Reproductive Health class, we spent a quick 2-3 weeks on men’s reproductive health and then moved on to the much more complicated world of women’s reproductive health. It has been really fascinating and I love learning about all of the science and nutrition behind the big issues we hear about frequently, such as PMS or infertility. It’s amazing how much nutrition can help!

PMS refers to recurrent signs and symptoms that females experience 7-14 days prior to menstruation. It’s easy for others to attribute their friend/mom/wife/sister’s crankiness to PMS, but it is important to understand that PMS is very real and affects people at very different levels.

During a healthy menstrual cycle, the hypothalamus, pituitary gland and ovaries work together to secrete a balance of hormones that will release a single egg and prepare the uterus for implantation of a fertilized egg. The hormones estrogen and progesterone must be in perfect balance for this to occur. The cycle is completed in about a month, and consists of three distinct phases.

However, when a woman’s hormones are out of balance or one of their systems is not functioning optimally, menstruation is disrupted and PMS symptoms occur. Some common hormonal abnormalities in women include low thyroid function, elevated cortisol, and elevated prolactin levels. Many women with PMS have elevated estrogen levels and reduced progesterone levels. These imbalances can not only cause symptoms of PMS, but other more serious issues as well.

As I mentioned, PMS symptoms can be moderate to severe. They include behavioral symptoms such as nervousness, anxiety, mood swings or depression; gastrointestinal symptoms such as bloating, diarrhea, constipation, or sugar cravings; female symptoms such as tender breasts or uterine cramping; and other general symptoms including headaches, backaches, acne, or swelling.

Although people experience PMS for a variety of reasons, there are some specific risk factors to be aware of. They include:

Coming off of birth control pills
Birth of a child
Death in the family or other trauma
Decreased light associated with seasonal changes
High consumption of dairy products
Excessive caffeine or sugar intake
Blood sugar imbalances (too many carbs or sugars in diet)
High blood levels of estrogen due to diet, body fat, or a poorly functioning liver
Vitamins B6 & B12 deficiencies
Low levels of vitamin C, vitamin E and selenium (they are required to metabolize excess estrogen)
Magnesium deficiency
Sedentary lifestyle

Luckily, there are some nutritional and lifestyle changes we can make to reduce or even eliminate symptoms of PMS. We need to focus on balancing hormones and increasing the quality of what we put into our body. If you are experiencing PMS symptoms that are interfering with your quality of life, I recommend addressing them as soon as possible, as they can lead to more serious reproductive health issues down the line. Some changes to make include:

Reduce or eliminate refined carbohydrates. They can lead to mood alterations and irritability, as well as depression and anxiety. Focus on complex carbohydrates such as fresh fruits and vegetables, brown rice, oatmeal and quinoa.

Reduce or eliminate refined sugars and artificial sweeteners. They cause dramatic increases in insulin production, causing sodium and water retention. This can lead to bloating, headaches, swelling, and other PMS symptoms.

Lower intake of arachidonic acid. Arachidonic acid can interfere with proper prostaglandin synthesis, leading to unwanted PMS symptoms. Foods high in animal fats (conventionally raised beef and poultry) contain lots of arachidonic acid.

Consume foods that reduce inflammation: fresh fruits and vegetables, fish, grass-fed beef, nuts, seeds, curry powder, garlic, and onions.

Reduce sodium intake to prevent water retention and support healthy insulin response.

Avoid caffeine and alcohol. This will help eliminate fluid retention, prevent reactive hypoglycemia, and reverse other symptoms related to PMS.

Vitamin B6: Supplementing with B6 can help with a variety of PMS symptoms. It increases synthesis of several neurotransmitters in the brain, including serotonin, dopamine, norepinephrine, epinephrine, taurine and histamine.

Vitamin D: Research has shown that increasing vitamin D levels can help reduce menstrual migraines and other PMS symptoms.

Essential Fatty Acids: Essential fatty acids help increase beneficial prostaglandin production and decrease headaches, bloating, depression, irritability and breast tenderness. Sources of EFAs include fish oil, seafood, flaxseed oil, evening primrose oil, and nuts and seeds.

Magnesium: Magnesium can become depleted during a regular menstrual cycle, which can lead to fluid retention and other symptoms of PMS. Supplementing with magnesium helps balance hormones and reduce symptoms.

Exercise regularly to alleviate stress, increase mood, improve concentration, and support a healthy menstrual cycle.

Know Your Oils

noreply@blogger.com (Ann Pierce) — Fri, 04 Feb 2011 14:22:00 +0000

I often get asked about oils, and what the proper oils are for cooking, salad dressings, baking, smoothies, and everything else. There are a few simple rules to follow with oils:

1. Don’t rely on only one oil for all of your needs. They have different smoke points and health benefits, and it is important to understand the differences so you get the most out of your oils.

2. Always purchase the highest quality oils you can find. Organic, cold-pressed, extra-virgin… you want the least processed form of the oil. The more processing the oil goes through, the fewer nutrients it will retain.

3. Store your oils properly. Some oils are hard at room temperature and can be kept in a cupboard. Others are sensitive to heat or light, so should be in darker bottles and kept away from the stove. For example, olive oil is very sensitive to heat and light. Yet, many people store it right next to their stove for easy access, or in a cupboard over the stove. The heat will spoil the oil and make it rancid, eliminating many of its important health benefits. Oilve oil should be kept in a cool, dry cellar or even a refrigerator if you live in a warmer climate. Flaxseed oil is another one that spoils easily and should be refrigerated.

4. Keep all fish oil supplements in the fridge as well to keep those healthy fats in tact.

5. Know the smoke points of your oils. Many use olive oil for cooking. However, did you know that its smoke point is only 325 degrees F? That means that heating olive oil to anything over 325 degrees F will begin to generate free radicals (cancer-causing agents you read about often) and change the chemical structure of the oil such that nutrients are destroyed. If you know the smoke points of your oils, you can use proper oils for cooking, salad dressings, and drizzling over pasta or veggies.

6. Myth: Oils will make me fat. This is NOT TRUE! As long as you are purchasing high quality, healthy oils such as extra virgin, cold pressed olive oil; extra virgin coconut oil; and organic flaxseed oil, they can only benefit your health. They are great for weight loss, hormonal balance, increasing metabolism, clearer thinking, energy levels, improving intestinal bacteria and health, and more. Healthy fats make up our cell walls, and when we avoid them, our cells become clumsy and sluggish, leading to weight gain and other unwanted symptoms.

The Spectrum Organics website has a great chart for the different smoke points of oils (found HERE). I recommend printing this out and hanging it in your kitchen. Try a few new oils this month. When you buy high quality oils, they contain many essential fats and other nutrients that can help keep you and your family healthy!

Stress: Nutrients to Help You Cope

noreply@blogger.com (Ann Pierce) — Fri, 21 Jan 2011 15:44:00 +0000

Earlier this week, I talked about the stress response that we all experience from time to time. As you learned, there are many diseases that are closely related to chronic stress levels and what the stress does to our internal balance. So, let’s all make an effort to lower our stress through our lifestyle and diet decisions.

Despite increased cravings for salt, sugar and carbs, focusing on nutrition is extremely important during stressful situations. The following nutrients are beneficial for someone who is experiencing short-term or chronic stress:

Vitamin C: Improves the capacity of the adrenal glands to adapt to stress; normalizes cortisol levels; increases immunity; acts as a powerful antioxidant. Food sources: fresh fruits and vegetables.

Thiamin (Vitamin B1): Provides energy; protects the nervous system and the heart. Food sources: Calf’s liver, nuts, brewer’s yeast.

Magnesium: Helps reduce cortisol levels after exercise; also known to help with strong chocolate cravings (many who crave chocolate are actually deficient in magnesium). Food sources: Nuts and seeds, leafy greens, salmon.

Zinc: Normalizes adrenal metabolism; important for bone health and immunity. Food sources: Calf’s liver, oysters, shellfish, beef, seeds.

Calcium: Deficiency associated with elevated cortisol production; critical nutrient in metabolism. Food sources: Dairy, leafy greens.

Riboflavin (Vitamin B2): Used in many metabolic processes including energy production. Food sources: Calf’s liver, leafy greens, seafood.

Pantothenic Acid (Vitamin B5): Used in energy production; plays a central role in adrenal-cortex function and cellular metabolism; sometimes known as the “anti-stress” vitamin. Food sources: Calf’s liver, egg yolk, fresh vegetables.

As you incorporate these important nutrients into your anti-stress diet, remember to eliminate foods that strain your adrenals and internal balance: caffeine, alcohol, refined carbohydrates, sodium, refined sugars, and any foods you may be allergic to.

In addition to focusing on good nutrition while under stress, don’t forget about the other lifestyle practices that can help significantly with stress reduction. Regular exercise, plenty of sleep, and taking time for yourself each day are all extremely beneficial. Even just taking a few deep breaths when you feel yourself getting worked up can really make a difference.

Enjoy the weekend!

Stress: Cortisol, Blood Sugar & Disease

noreply@blogger.com (Ann Pierce) — Tue, 18 Jan 2011 14:15:00 +0000

I know I promised this stress information last week, but I had too much going on and could not find the time to post. Normally I’d try to squeeze it in, but given the topic, I figured it was better to let it go and revisit it this week when I have more time.

We experience stress when life’s demands exceed our ability to meet those demands. Each of us has a different capacity to handle stress – this is an important thing to remember. One person may be able to juggle a full-time job, family, cleaning the house, volunteering, and cooking meals all without issue, while another may experience severe stress and fatigue with a full-time job and no family to worry about. Another important point: stress can be physical (such as a knee surgery), emotional, psychological, or social; short-term or long-term; and real or imaginary/perceived.

Acute stress is the body’s initial response to stress, otherwise known as the “fight-or-flight” response. Remember, fight-or-flight refers to a series of changes that rapidly occur inside the body when we encounter a stressful situation. These specific changes actually prepare the body for quick thinking and fast-acting behavior so we can optimize our response to the stressful encounter. Energy reserves of fat, protein and carbs are rapidly mobilized through tissue breakdown, and this energy is transferred to our arms and legs so we can move quickly. Adrenaline levels increase, heart rate increases, blood pressure rises, body temperature increases, and we become very alert. The idea is that we will deal with the situation and then our body will quickly return to its normal balanced state.

Chronic stress, however, interferes with the natural fight-or-flight response. When someone is under chronic stress (and I think it’s safe to say we’ve all experienced chronic stress), cortisol levels increase. Cortisol is a hormone that helps the body respond to stress. It is useful in small amounts but very damaging in large amounts. The chronically high cortisol levels contribute to muscle loss, fat gain, and accelerated breakdown of bones and tissues. Symptoms of too much cortisol include weight gain, fatigue, blood sugar fluctuations, increased appetite, carbohydrate cravings, muscle weakness, low immunity, anxiety and depression, and low sex drive. Eventually, chronically high cortisol levels lead to inflammatory diseases such as diabetes, obesity, heart disease and arthritis.

Research has made it clear that there is a strong relationship between chronically elevated cortisol levels due to chronic stress, and long-term health. One of cortisol’s original roles is to encourage the body to refuel after responding to stress. However, when we have chronically high levels of cortisol, we are always hungry and craving certain foods, because our body thinks we need to refuel. This can lead to over-eating, and the fat tends to accumulate in the midsection – so it is readily available for the next stress response. This type of abdominal fat is associated with heart disease, diabetes and cancer.

Finally, I want to share the connection between chronic stress, elevated cortisol levels, and blood sugar imbalance. Insulin is another hormone I’ve talked about occasionally. Insulin’s primary role is to regulate our blood sugar levels. Other roles of insulin are to store fat in our cells, store sugar in our liver and muscle cells, and instruct proteins to build muscle. Someone with healthy insulin levels and insulin responses will optimally utilize the hormone and have internal balance.

During the stress response (fight-or-flight), all of our cells are instructed to ignore insulin, so as to keep the energy (fat, proteins and carbs) in the blood for rapid mobilization and use as our body responds to the stressor. Cortisol sends a message to the cells that rather than storing energy, they should break down their stored energy and send it into the blood. This is quite effective when we are actually facing a stressful situation, because we suddenly feel a surge of energy and can move quickly.

However, with chronic stress and chronically high cortisol, the body is continuously told to ignore insulin, which leads to insulin resistance. This is when our body becomes desensitized to insulin and therefore we have too much sugar in our blood, leading to weight gain, increased appetite, carbohydrate cravings, and diabetes.

Later this week I will talk about some important nutrients for someone who is under a lot of stress.