Awhile back I wrote about aspartame, but it’s high time I do a post on more sweeteners. Whether they’re “natural” or not, added sweeteners are not paleo. It’s true that honey is a “more paleo” option than High Fructose Corn Syrup, but it should still be considered a treat/cheat when consumed. Before you get up in arms and start shouting “but honey has nutrients in it!”, I will discuss the merits and drawbacks of several sweeteners I frequently see in paleo recipes in the second part of this series. It’s your choice whether to consume these and in what frequency, but you should know the implications of those choices, whether they be positive, negative, or neutral.

First we need to understand the basics of sugars and how they’re used by the body. Then I’ll discuss High Fructose Corn Syrup (HFCS) as a baseline sugar since we can all agree it’s “bad”.   There are two primary sugars utilized by the body for energy: glucose and fructose. We used to get these sugars from two primary food types: starches and sweet fruits. Starches (preferred carbohydrates) are made of multiple glucose molecules bonded together. Sucrose, which is the primary sugar in fruit and white sugar, is one glucose and one fructose molecule bonded together. During digestion these bonds are broken down and single molecules of glucose and fructose are absorbed through the intestinal walls.   Glucose is the preferred fuel source, and it’s actually the only sugar that can be used for energy by brain and blood cells. It’s essential for life. In fact, your body will create glucose from stored fat if you don’t consume enough of it.   Fructose is not essential. You could live your entire life never consuming a gram of fructose and your body would never create it. However, your body does have ways of utilizing fructose for energy and storing it for later use, even if they aren’t optimal for health. All fructose consumed must be metabolized by the liver before it can be utilized as energy or stored for later. This process uses up essential stored nutrients and taxes the liver. If your liver is busy metabolizing fructose, it has less time for detoxing your body or regulating other processes. High levels of fructose consumption have been linked to obesity, diabetes, non-alcoholic fatty-liver disease, and depletion of nutrient stores.   HFCS  More recently, HFCS has been introduced into the American diet as a new source of carbohydrates. As the name implies, HFCS contains a larger percentage of fructose than white sugar. It’s 55% fructose and 45% glucose. The important distinction to be made is that these are all free molecules. They are not bonded together as starches or sucrose. This means that they do not need to be digested and are immediately absorbed into the blood stream from the intestines. This results in a faster, more drastic change in blood sugar. It also means that your liver has a lot of fructose to deal with right now. It also means your body has a lot of glucose to deal with right now, which results in insulin spikes and fat storage if there isn’t a large, immediate demand for energy. The large quantity of free molecules is what makes HFCS so unhealthy to consume.   Next time I’ll discuss several common paleo and non-paleo sweeteners.

As mentioned above, white sugar is primarily sucrose, which is glucose stuck together with fructose. As naturally follows, it is 50% fructose and 50% glucose. While the corn industry claims that this makes it almost the same as HFCS, a key difference is that nearly all of these molecules are bonded as sucrose. This means the body has to first break down sucrose into individual molecules before any of it can be absorbed. There is a slower trickle of sugars into the blood stream, giving the body more time to deal with the influx. Your liver still has to metabolize every molecule of fructose, but the immediate demand is lessened. This makes it a slightly less harmful choice than HFCS.

Agave Nectar

There is a lot of conflicting advice about agave nectar. Some hail it as an ideal “natural” sweetener while others avoid it like the plague. The fact is that it is generally a poorer choice than even HFCS. Depending on the brand and other factors, agave nectar contains anywhere from 56 – 97% fructose, much of which is free fructose. This is why agave nectar is low-glycemic and touted as beneficial for diabetics, but we can’t ignore the effects of all that free fructose, which are beneficial for no one. For this reason, I rank agave nectar as the worst sweetener in this list.

Honey

Unfortunately, honey is primarily free fructose and glucose, too. It’s about 38% fructose and 31% glucose with water making up the majority of the rest. While it does contain trace amounts of vitamins and minerals, the key word here is trace. Even if you ate 100g of honey (~1/4 pound), you’d get only about 1% of your daily recommended allowance of any nutrient. This is not enough to offset the damage free fructose does. Ounce for ounce, though, it does provide fewer sugars than agave, HFCS, or white sugar.

Maple Syrup

First off, only ever use 100% pure maple syrup. Anything else is full of HFCS, preservatives, flavorings, and colorants that we should not consume. I couldn’t find exact numbers for maple syrup, but it is claimed to be primarily sucrose with very little free fructose or glucose. It also contains higher levels of some nutrients than honey and can actually provide significant amounts of manganese and zinc in a moderate serving. It’s biggest drawback is the strong, distinctive flavor that makes it unsuitable for some recipes.

Palm or Coconut Sugar

Did you know white sugar generally comes from plant sources? Sugar cane and sugar beets are the primary crops. Sourcing a sweetener from a plant does not make it “better” for you. This applies to palm and coconut sugars (which are actually different names for the same sweetener we’ll call coconut palm sugar). There have been claims that it is a low-GI sweetener, but I haven’t been able to locate any detailed studies that support this claim. In fact, it doesn’t make logical sense because the sucrose content is very similar to white sugar. It’s about 75% sucrose with small amounts of free fructose and glucose (3-9% each). It’s roughly the equivalent of table sugar in this regard, although with trace amounts of nutrients. But you already know how I feel about trace amounts. If you wouldn’t consume white sugar, then you shouldn’t be ok with consuming coconut palm sugar. This applies to raw cane sugar, as well.

Stevia

Sure, stevia is derived from a plant, but we already know that sweeteners from plants are not necessarily “better” for you. The biggest problem with stevia is that it’s a non-caloric sweetener (it contains zero calories). Dieters have rejoiced thinking this means they can again indulge in sweet treats without guilt! But just hold on for one garsh darn second. Any time your body tastes something sweet, it automatically assumes that is has carbohydrate calories with it because this is how sweet things occur in all other natural food sources.   Your body reacts accordingly with the same hormonal response as if you were eating white sugar. What is this response? Well, it modulates levels of insulin, for one. When insulin is released to combat anticipated rising blood sugar, extra glucose in the blood is stored as body fat. You thinking you’re being smarter than your body with non-calorie sweeteners, but you’re really stabbing yourself in the back. You’re just making it harder to kick the sugar cravings once and for all by perpetuating the cycle.   However, stevia is still a preferred sweetener over one with free fructose in it. Stevia extract is so powerfully sweet that it must be cut with fillers. For this reason, avoid any stevia liquids or white powders because these are all highly purified (read: processed). The ideal form is the stuff that’s still green because it’s simply dried & powdered leaves – it’s not extract, so no fillers are needed.

Xylitol

This is actually a sugar alcohol, as opposed to a true sugar, and so is metabolized using different pathways. It’s also a highly processed, refined industrial product made from corn. It can aggravate IBS and other intestinal problems. In addition, it continues to trigger the body’s hormonal response to sugars and sustains sugar cravings.

Erythritol

This is actually a sugar alcohol, as opposed to a true sugar, and it primarily passes through the body un-metabolized. Many common foods contain small amounts of erythritol naturally, so it has been shown to be safe for human consumption in small doses. It’s produced by fermenting a sugar source using a specific type of yeast, but it is still a highly processed industrial food product. Check out this manufacturing process Cargill published. In addition, it continues to trigger the body’s hormonal response to sugars and sustains sugar cravings.

Coconut Nectar

I haven’t seen coconut nectar in very many recipes, but I’m covering this one by request. After some research, I simply wasn’t able to locate any established facts around this sweetener. I’m skeptical of this sweetener until I find something that verifies the claims that it is only 1.5% fructose because of the hype that tends to rise around new “natural” sweeteners (example – agave nectar or stevia). I can’t say how it impacts your body, so I’ll personally be avoiding this sweetener and sticking to ones where I know the effects.

In general, avoid any sweeteners as part of your daily diet. For those special occasions when you’re going to treat yourself, stick to minimally processed sweeteners like raw honey, green powdered stevia, and 100% pure maple syrup. After that, avoid large doses of free fructose and go for white sugar, coconut palm sugar, xylitol, and erythritol. At all costs, avoid HFCS and agave nectar because of the large doses of free fructose they contain.   What sweeteners do you use? Did this article change your mind on sweeteners? What will you continue to use and why?

Here is the link to copy your own quick start guide. I got mine from robbwolf.com and it is the easiest way to do it. There are other resources out there too but this one is easy.

http://robbwolf.us2.list-manage.com/subscribe?u=51021876189adc8125a6a9578&id=90b481e89b 

You have to subscribe to his newsletter to get the free guide. His newsletter is great btw!

Basically, it is a diet of protein, fruits, veg, and nuts/seeds/fats. No grains or beans! Dairy is questionable. If you have any digestive issues or skin issues I say avoid dairy too but those of you who can tolerate go for it.

Exercise–You may not feel great for 2-3 weeks as you cleanse and your blood sugar changes for the better. Concentrate on rest and recovery. Lift heavy things and do intervals occassionally to keep fitness in check. Listen to your body.

Lose some weight and get healthier! Lower your cholesterol, blood sugar, and inflammation with this 30 day quick start.

Let’s rock it!

****10% off any paleo products in my office this next week if you mention this blog*****

Hair loss is one of the most common complaints by women as they get older. I would say behind hot flashes and sleep disturbances, hair loss is a big symptom of perimenopausal/menopausal women. Besides older women, hair loss can be a concern of all ages of women. There are a few causes of hair loss and I will share a few of them with you all.

Cause 1—Iron deficiency anemia

CASE 1=A 34 year old female, chief complaint of hair loss. She had been evaluated by another doctor and was found to be anemic (iron deficiency). She was started on iron and retested after 8 weeks…she was still anemic. Her hair continued to fall out even on the iron. While we visited, I wondered to myself why she was anemic. Did she have heavy periods? No 

Bleeding hemorrhoids? No

Ulcers? Not aware of any

Rashes? Yes, some eczema and rash on front of shins 

Any bowel issues? Yes, bloating and diarrhea on occasion

We did a gluten sensitivity test/celiac work up and low and behold she was gluten intolerant. The exposure of gluten to her intestine had probably caused some inflammation and damage. The damage causes impaired iron absorption and hence chronic anemia that is not fixed by iron supplementation.

She avoided gluten for 3 months and we retested her to find no anemia and she reported no more hair loss! Success.

I have seen the above cause numerous times. Anyone with anemia and/or hypothyroidism (which also causes hair loss) should be evaluated for gluten intolerance.

Cause 2—Steroid Hormone Imbalance

Both low testosterone and low estrogen can cause hair thinning or balding. Simple testing can be done to see levels and correct with bio-identical hormones or botanicals as needed.

Testosterone can also be converted into DHT (a bad metabolite of testosterone) which can cause hair loss on the scalp but hair growth along chin/jaw or upper lip of women. Polycystic ovarian syndrome is one hormonal imbalance where this occurs.  DHT can cause baldness in men(and prostate issues) as well. Sometimes botanicals like saw palmetto, dandelion, burdock, and milk thistle can help this issue.

Cause 3—Thyroid imbalance

Probably the most common cause I see for hair loss are thyroid issues. Both hyper and hypothyroidism can cause hair to fall out. Simple lab tests can help identify this issue. I do treat with glandular and prescriptive thyroids.

Iodine deficiency can cause low thyroid function and it is fairly common today due to poor soil nutrients. A lot of my patients use sea salt which doesn’t have iodine either. You can take plant iodine from dulce or kelp to help thyroid function. (Consult a physician for dose). Iodized sea salt is available as well.

Cause 4—Genetics

Some forms of alopecia (hair thinning) are genetic in origin. Even women tend to follow genetic patterns. Maybe someday we can fix these genes but right now we are stuck with what we were given at birth.

Cause 5—Malnutrition

Malnutrition is more common than one might think. Even overweight people can be malnourished. There are several causes of malnutrition from the obvious like anorexia to the more obscure like celiac disease. Any dis-ease that impairs nutrient absorption from the intestine can lead to nutrient deficiencies and hair loss can result. Protein deficiency, selenium deficiency, iodine deficiency, biotin deficiency, or other micronutrient issues can cause hair loss.

I see a lot of malnutrition in my patients with colon issues. Colitis, IBS, chronic diarrhea, food sensitivies, celiac disease, dysbiosis etc… can cause impaired absorption of nutrients. So the cause of the hair loss is the colon issue…fix the gut and the hair loss will stop.

I hope you can see that determining the cause of your hair loss is the most important step in trying to treat it. Sometimes it is easy, sometimes it is not. I have had lots of success (and a few failures) with hair loss…but no matter what your body is healthier if you address the causes versus just treating the symptoms! Naturopathic medicine rocks!

My new Dr.Greenbean Line is all pharmaceutical grade supplements that are made right here in MONTANA! I know the manufacturer and they are supreme! My formulations are years of figuring out what works and putting it in a bottle….how about that!

Come in and try them out…plus the labels are so frickin’ cute!

Regards,

Dr.GB

There are many natural ways to help depression. First, we must discern between brain issue depression and situational depression. Brain depression (my own name for it) is true serotonin disorder…your serotonin is F’d up for some reason (genetics usually). Situational depression is caused by stress and emotions and can actually lower brain serotonin for awhile until the stressor is removed and then comes up on it’s own.

For true brain depression and situational depression there are several natural rememdies that can help.

1.Omega 3 fats–fish/flax oil  (4000-6000mg/day) one with higher EPA works best.

2.D3–check levels to ensure 65-80mg/dl in your blood. 5000iu per day is what my white Montana patients get.

3.5-HTP–100 to 200 mg before bed can be a miracle (it is a precursor to serotonin)

4.Fix hormonal imbalances…thyroid and female hormones can contribute to brain depression.

5.Diet–protein, protein, protein, no grains, no grains, no grains…see previous posts on the PALEO subject for more.

6. Herbs–St.Johns Wort, Ashwaganda, Rhodiola, Lemon Balm, and others.

Situational depression often warrants adrenal (stress) gland treatment. I use glandulars, B-vitamins, hormones, diet to correct the stress induced depression. I do test for adrenal issues using saliva testing.

I wanted to mention a new test we have at the office. It is neurotransmitter test. It evaluates all your brain chemistry neurotransmitters. It is pretty darn cool. It can help people with any brain issue…anxiety, insomnia, depression, mood swings, ADD/ADHD etc…The lab gives me a complete neurotransmitter profile and gives natural treatment recommendations. Alot of amino acids etc…are used to balance the brain.

So I guess that no matter what your depression is about or from, the above things may help you. I urge you to try the natural route before messing with the serotonin drugs. I have seen so many people on them for the wrong reasons (hot flashes are my personal favorite….say what?), and then people end up on them for far too long.

Have a great Fourth of July weekend…I am heading to a GOT GRIT obstacle course race in Choteau, MONTANA…sounds fun, eh?

Dr.GB

Benefits:

1. Helps with athletic recovery….studies show a carbohydrate/protein blend after a workout refuels and replenishes lost stores in tissue. A ratio of 4 carbs to 1 protein is preferred…even some protein powder in a recovery drink works awesome (I like HAMMER NUTRITIONS recovery drink or even HEED drink or RECHARGE or make your own…). I also do a smoothie with whole fruit if I am near my Vitamix.

2.Increases HGH–this helps with fat loss and muscle maintenance. Growth hormone is our natural anti-aging hormone…keeps our cells youthful and happy.

3.Increases testosterone…

4.Helps with fat loss…keep your appetite under control with whey protein and burn some fat too. If you eat mostly protein/good fat instead of carbohydrate that is what your body will burn as fuel…hmmmm, so eat fat and burn fat  NOT eat fat and get fat. We are so brainwashed my marketing to eat high whole grains and low fat to prevent heart disease and obesity………..WRONG WRONG WRONG…eat lots good fat and LOW/NO grains to lean out and prevent disease.

Whey protein is YUMMY. Comes in lots of flavors…find one you like. Look to make sure it has less than 3-4 grams of carbs per serving…should get 15-20 grams of protein per serving. (some servings are huge so really pay attention). I have looked at many brands of powders  and some are OK, some really suck it. Walmart and Costco have sugared up powders…Dr.Greenbean brand PALEOPOWER is a blend of immune helpers and protein powder and tastes GREAT. Order up a large tub today. (actually, wait until comes up on my webstore…it isn’t in stock until later this week!)

Make a smoothie and enjoy the benefits!  Here are some smoothie recipe ideas:

1. 1 serving whey protein powder

2.berries/fruit –frozen or fresh

3.greens–spinach or kale

4.liquid–coconut milk, water, or fresh juice

5.stevia to sweeten if needed

Enjoy! Dr.GB

This morning as I post this I realize that I am NOT sore. My muscles feeel great and I am recovered perfectly. I could work out today but won’t to allow my muscles to recover totally. I have been eating 75-100 grams of protein per day from meat, eggs, and a bit of protein powder. I have been eating NO grains and NO beans for about 4-5 weeks. I have cheated a bit here and there because of food necessity but other than that been pretty good. I have been eating lots of fruit, veg, nuts/seeds, and coconut products too. Yum!  I now BELIEVE in the POWER of this primitive eating style. I wasn’t running after a deer for dinner but I did chase down lots of men and women on my run/bike!

Another side benefit to eating PALEO is the fact that my raging PMS has all but gone away. Ask my husband? Last cycle was so much calmer than usual…this one should even be better. I usually take herbs/progesterone to help this but haven’t taken for 6 weeks to see the changes from the diet alone.

I also am NOT bloated, tired, sick, sore, constipated, zitted out, or anything…..This NO GRAIN/BEAN thing is right on target! In fact, my guts feel great…no irritation baby!

Give it a shot for 30 days…you won’t be sorry. Check out robbwolf.com for a 30 day quick start guide and shopping list. I plan to do my own soon and will be offering the supplements you need on the program in my NEW  online store…coming soon.

Dr.GB

Here is a simple guide to help you out….read labels and start adding up your carbs for the day.

300 or more grams/day - FAT ASS ZONE

Easy to reach with the “normal” American diet (cereals, pasta, rice, bread, waffles, pancakes, muffins, soft drinks, packaged snacks, sweets, desserts). High risk of excess fat storage, inflammation, increased disease markers including Metabolic Syndrome or diabetes. Sharp reduction of grains and other processed carbs is critical unless you are on the “chronic cardio” treadmill (which has its own major drawbacks).

150-300 grams/day – Slow gain zone.

Continued higher insulin-stimulating effect prevents efficient fat burning and contributes to widespread chronic disease conditions. This range – irresponsibly recommended by the USDA and other diet authorities – can lead to the statistical US average gain of 1.5 pounds of fat per year for forty years.

100-150 grams/day – Keep your ASS sexy zone.

This range based on body weight and activity level. When combined with Primal exercises, allows for genetically optimal fat burning and muscle development. Range derived from Grok’s (ancestors’) example of enjoying abundant vegetables and fruits and avoiding grains and sugars.

50-100 grams/day – Lose some of your ass zone.

Minimizes insulin production and ramps up fat metabolism. By meeting average daily protein requirements (.7 – 1 gram per pound of lean bodyweight formula), eating nutritious vegetables and fruits (easy to stay in 50-100 gram range, even with generous servings), and staying satisfied with delicious high fat foods (meat, fish, eggs, nuts, seeds), you can lose one to two pounds of body fat per week and then keep it off forever by eating in the maintenance range.

0-50 grams/day – YOUR ASS IS Melting BABY!

Acceptable for a day or two of Intermittent Fasting towards aggressive weight loss efforts, provided adequate protein, fat and supplements are consumed otherwise. May be ideal for many diabetics. Not necessarily recommended as a long-term practice for otherwise healthy people due to resultant deprivation of high nutrient value vegetables and fruits.