A Sweet Diagnostic Tool

A Sweet Diagnostic Tool

By Scott Carlson, LMHP, CTS

The daily grind of living life is hard.  It is not always easy to find meaning, joy, and goodness as we battle through a day, especially without sugar.  

I mean, stop and think about it, sugar gives us something to look forward to daily - a glazed donut on your way to work, a fountain drink at your favorite stomping grounds before, during, and after work, a piece of chocolate tucked in our purses or manbags, an oatmeal cream pie in our lunch, a treat trip with those we love to our bestest sugar shack, and dessert to top off our evening meal at home.  Sugar aids daily emotional living, but should it?  Do a sugar journal for a week and see what you find out about yourself.




Ask yourself these questions when you peruse your findings:

-Do I reward myself with sugar?  What am I rewarding if I am?
-Do I use it to assist my emotional world?  Angry feeling?  Depressed feeling?  Anxious feeling?  Increased sadness?
-Do I use it to boost my energy?  To start my day, boost the second half of the workday and/or evening?
-How much?  How often?  Has it become a "need" for me?

Food for thought  

-Scott Carlson, LMHP, CTS

Shun the Sugar for Sweeter-looking skin!

Shun the Sugar for Sweeter-looking skin!

By Leanne Rangel, MA, Aesthetician

Here are a few reasons to really watch sugar, not only for your waistline but your skin too!

1. Aging
I believe that inflammation is at the basis of aging in all organ systems, including the skin. One of the reasons inflammation occurs is from a rapid rise in blood sugar, which causes biochemical changes in the cell that result in accelerated aging. You can have deterioration of the brain or the heart muscle, and likewise of the skin. Of the internal causes of inflammation, one of the big ones is diet. In addition to biochemical changes, sugar causes damage to the skin in another way: When blood sugar goes up rapidly, sugar can attach itself to collagen in a process called "glycation," making the skin stiff and inflexible. Losing this elastic resilience of young skin will give you deep wrinkles and make you look old.

2. Acne
Acne is caused by a number of different factors, and is not limited to oily skin patients. Patients with dry/sensitive or normal skin types may have acne symptoms too. One driver of acne is the skin trying to protect itself. When the skin barrier is damaged, the skin reacts by creating inflammation and producing more oil (sebum). The inflammation and excess sebum creates the perfect environment for bacteria and yeast to grow, causing infection and leading to acne. Sugar changes our hormone status in our body by increasing insulin. This causes many other hormonal changes, some of which can result in acne.

Again, we want to eliminate sugar as much as possible to help alleviate the above factors.

-Leanne Rangel, MA, Aesthetician

A.G.E.S, Sugar and the Aging Process

A.G.E.S, Sugar and the Aging Process

By Kathi Bratberg, RN, MS Holistic Nutrition

What are A.G.E.S. and why are they a problem?  Glad you asked! The following information could significantly improve your long-term health.

A.G.E.S. stands for Advanced Glycation End Products. They are a complex group of compounds produced in the body from the interaction of sugar and amino acids (protein). Translated, this means all of the sugar we are eating is causing incredible inflammation and damage to our bodies. This is showing up as diabetes, cardiovascular disease, Alzheimer's, autoimmune diseases, cancer and overall aging (think wrinkles and sagging skin, obesity, hormone imbalances).

Do you know that Americans consume 180 pounds of sugar per person per year- that translates to ½ a pound per day? Yikes - that is a lot.  For those of you that don't eat sugar - keep up the good work!

It is not just sugar that is causing the problem- it is all the other processed, high carb foods such as breads, pizza, pasta, pastries, cookies, rolls, bagels, soda and candy.  This stuff is so prevalent in our food supply and so hard to give up because it is very addicting.  Artificial sugars have their own share of problems, so we do not recommend these either. Our favorite sweetener is Stevia.

Another problem is that Americans eat a lot of fructose, mostly in the form of high fructose corn syrup.

This unnatural sweetener has to be broken down in the liver and ends up being stored as fat (VLDL and triglycerides), and we really don't want that in our arteries! Fructose also increases uric acid levels, leading to more low-level inflammation.  Fructose also tricks your body. It can turn off your appetite control system so you eat more and gain weight with the consequences of obesity, cardiovascular disease, high blood pressure and stroke. (The only fructose you should consume is the small amount you get from low glycemic fruits).

It is time to take back our health. We all have control over what we put in our mouth and how we spend our food dollars. By not buying poor quality foods, we have just voted for better products!

Healthy Foods to Eat:
Focus on whole, preferably organic, nutrient dense foods:
1. Grass fed meats
2. Pasture eggs
3. All vegetables- especially green leafy and cruciferous, onion and garlic family
4. Low glycemic fruits-especially berries, beans and legumes

Grains
Grains are a concern today with all of the Genetic Modification and hybridization. We only recommend minimal amounts of non-gluten, whole grains, such as:
1. Quinoa
2. Wild rice
3. Teff
4. Gluten free oats

Fats
Healthy fats are important for energy and healthy cell membranes. These include:
1.Unrefined coconut oil
2. Pasture butter
3. Extra virgin olive oil
4. Avocado
5. Raw nuts and seeds (avoid peanut butter)

Other tenants of good health to help reduce inflammation are exercise, optimize your Vitamin D levels (have them tested then take supplements), avoid toxic chemicals in personal care and cleaning products as much as you can, and don't smoke.

My wish for you is good health.
-Kathi Bratberg RN, MS Holistic Nutrition

Bittersweet Effects of Sugar

Bittersweet Effects of Sugar

By Michelle McCaslin APRN, NP-C

The mention of sugar elicits thoughts of delectable treats.  This initiates a pleasurable response within the brain. We are all wired towards foods that are sweet. This is a primal instinct that has helped us evolve to where we are now. Sweet foods give us a quick boost of energy that supplies the brain with bursts of glucose.  If we needed to run for our life, our muscles would be fueled with the energy needed.  If we are starving, the body will store sugars as fat for future use.

However....

The times we live in now are nowhere near what our ancestors lived in.   The abundance of sugars in our foods has led our bodies to store it as fat. The rising numbers of obesity in the US is evidence of this phenomenon. Obesity is an epidemic that is affecting many adults and our children. Obesity and diabetes go hand in hand. Type II Diabetes, formerly known as a disease of the elderly, is now affecting the younger population due to diet choices.

Processed sugars are found in many boxed foods and are hidden obscurely in salad dressings, fast food, marinades, soups and sauces.  Don't forget about the drinks like soda, fruit drinks and sweetened teas. The over saturation of sugars in just about everything we eat has led to a slew of diseases. High amounts of sugars without the need causes the body to store the excess as fat which is a source of inflammation.  High amounts of sugars in the bloodstream causes inflammation in the blood vessels and is known to suppress the immune system.

Inflammation is the state of which the body's immune system is in overdrive. The immune system's job is to kill off bacteria/viruses and even cancer cells. The immune system response should be quick and rid the body of the foreign invader.  When the immune system is in a constant state of working and over working the body becomes inflamed. The symptoms of constant or "chronic" inflammation can range from arthritis, headaches, high blood pressure, stomach issues, rashes, pain and many more. Inflammation is the basis for many diseases. Constant intake of sugars on a daily basis stems the chronic process of inflammation in the body.

Elimination of sugars is an overall way of cutting down inflammation in the body, decreasing fat accumulation, normalizing of insulin and blood sugars and supporting the immune system. Decreasing sugars in the diet means eliminating foods obvious made of processed sugars like cookies, cakes, donuts, candy and soda but also looking at labels and even paying attention of foods in restaurants that are notorious for hidden sugars like spaghetti sauces, salad dressing, sauces in Japanese foods and Chinese foods.

The statistics show that this generation of children will be the first to have a lower life expectancy than their parents.  Becoming aware of how sugars affect the body and how many sources we as Americans consume sugars will help prevent diseases and help our children. 

-Michelle McCaslin, APRN

elp our children.

"Chicken STOCK for your Soul"

1 whole free-range chicken, or 2-3 pounds of bony chicken parts, such as necks, backs, breastbones, and wings. (Farm raised free-range chickens give the best results. Commercially raised chickens will not produce stock that gels.)

Gizzards from one chicken - optional

4 quarts cold, filtered water

2 tbsp apple cider vinegar

1 large onion - chopped

2 carrots, peeled and coarsely chopped

3 celery stalks, chopped coarsely

1 bunch parsley

If you are using a whole chicken, cut off the wings, neck and remove gizzards from the cavity. Cut chicken into parts.

Place all chicken parts into a large stainless steel pot or large crock pot with water, vinegar, and all vegetables except parsley. LET STAND FOR 30-60 MINUTES. Then bring to a boil, and remove scum that rises to the top. Reduce heat, cover and simmer for 6-24 hours. The longer you cook the stock, the richer and more flavorful it will be. About 10 minutes before finishing the stock, add parsley. This will impart additional mineral ions to the broth.

(At 3 hours, take the chicken meat off the bones, and put all bones and skin back in your stock pot. If you cook the chicken for long periods, it becomes really tough and rubbery. Use the chicken meat for other purposes like chicken salad, enchiladas, curries or soup.)

When the stock is done, strain the stock into a large bowl. Refrigerate until fat rises to the top and congeals. Remove the congealed fat, and put the stock into ice cube trays or small containers and freeze. You now have the perfect source of healthy stock and minerals for soups, stews, steaming rice or vegetables, or just to drink.

You can also make turkey or duck stock this same way. If you want to make beef stock, use good marrow bones. You must bake the beef bones for about 2 hours at 350 degrees, otherwise your stock will be too greasy.

- Kathi Bratberg RN, MS Holistic Nutrition

"Depression and your Emotional Health"

I simply prayed a somewhat "tongue in cheek" prayer asking for a job without having to apply for one. I smiled and pressed send. Oh, and while I was in this narcissistic stupor, I added a request. I want this job to renew me and light a new fire in me. I landed myself in a mental health position here that found me beginning to practice neurofeedback. I was a 24 year mental health professional never having heard of this before and I had plenty of questions and a grocery cart full of doubts. One year later, I have no doubts, a whole lot more to learn and I got a burning fire inside me with a hope and vision for many people to be helped.

Depression is a mood disorder and the word disorder is critical to note. It implies that something is out of order and it is our job, along with professionals, to treat it. My task as a mental health professional is to understand the mental, emotional and spiritual components of depression and provide a plan for treatment.

The mechanical workings of our brains, simply speaking, run on electricity and chemistry. Medications are NOT a treatment to the chemistry of our brains. They never have been, they never will be. Medications are simply a helper while we find the treatment. How can we treat depression without medications? Neurofeedback.

The field of neurofeedback knows what the electricity looks like in a depressed brain. Through a personal brain map of one's EEG, we at Alternatives can start an effective neurofeedback treatment for depression. This treatment is harmless, in fact, I'd say its relaxing and enjoyable, believe it or not. With it, we can begin to decrease the symptoms of depression. And as your mental health professional, I can add learned practices along with the neurofeedback to further enhance the potential.

If you or a loved one is suffering from depression you owe it to yourself or them to give us a call to receive a free 30 minute consultation. Experience our caring staff and hear how comprehensive our services are. We sincerely look forward to working with you to better your life through each and every appointment with us.

- Scott Carlson, LMHP, CTS

"Non-Prescription Relief from Depression"

In psychotherapy and psychiatry, depression is a state of mind. It produces serious, long-term lack of enjoyment in life or an inability to visualize a happy future.

We all know someone who has or is suffering from depression. Perhaps you are currently depressed or have been before. The United States has been ranked the most depressed country in the world! And the current thinking in our prevalent medical model is that we suffer from a deficiency of anti-depressants. In other words, we treat our depression with medications. To be sure, there are times where an anti-depressant is indicated.

But to have a true discussion about treatment, one must ask first: what is the cause of depression?  Is it a genetic illness?  Is it environmental?  Is it emotional?  Is it hormonal? Spiritual? Could a poor diet cause depression? Depression can be a combination of all of those things!  One could have a genetic predisposition, eat a poor diet for years, get exposed to environmental chemicals and experience a relationship break-up and --voila! They are over-whelmed, depressed and not coping so well.

When we are depressed, having happy positive thoughts are not enough to cure us. Positive thoughts are not something we can always permanently maintain and the pressure to do that can lead to a crash. To rid yourself of depression, you have to fully educate yourself with what caused it and how you can fix it.

Find a focus. Immerse yourself into a lifestyle, soul orientation, commitment, devotion or core value that honors all that is Sacred. Focus on everything to do with a pro-active approach to life that involves tackling the assaults and all crisis that you are up against. Live in your highest integrity. Share important information with people without fear.

At Alternatives, we provide many different ways to approach depression.  There are times when we all need help.  We are here with options for you.

- Patricia Ryan, MD, CCN