Bye bye to nuts and grains. That’s okay thought, I just need to be little more creative with my snacks today. For breakfast, I started with a cleanse shake with 100% organic apple juice.  No blender, no ice, no fruit and it was good actually! I also took a clear change capsule along with my probiotic and drank some of my delicious tea (coffee, who? I am shocked I don’t miss my old friend anymore!).  Probiotics are the good bacteria that help you digest the food you eat. Not many people know that a large component of their immune system is located within their gut.  Therefore, it is extremely important to keep the good bacteria at a ratio that will fight against yeast or other bacteria’s overgrowth.

For a mid-morning snack I had a banana then was hungry again an hour and a half later, so I ate some hummus and cucumbers along with my omega-3 supplements. These are great for cardiovascular and brain function and protect against diseases that can attack these systems.  Not to mention, they make my hair look shinier and healthier!  For lunch, I ate a minestrone soup I made Tuesday night in preparation for a busy week. I put some chili spices in it to make it more like a chili than an Italian soup.  It was flavorful and warm, which unfortunately feels good this late in the year this year.  For an afternoon snack, I ate another shake with apple juice and a capsule of the Advaclear to help the detoxification process.  No headaches. No brain-fog. I have felt a muscle fatigue without heavy exercise, but it feels the same as if I went for a nice run or had a great class at Willow Yoga.  For dinner, I ate the soup and some lentils I cooked just like rice and added some curry spices and fresh kale. This meal was more or less two side dishes rather than a cohesive entrée, but it worked! Drank lots of water again today and feeling great overall!

I woke up today before my alarm, which hasn’t happened in a few months. Was it working already? I know eating 100% clean foods yesterday contributed to that.  Alright, today starts the shakes and capsules.  I need to drink 2, 8oz shakes and 2 capsules twice today.  I have tried many shakes and “health drinks” in the past, so I am interested to see how this shake compares.  I drank one for breakfast with my tea (still no headache!).  I mixed the powder with water, coconut water, and a few frozen strawberries. It tasted a bit like strawberries and cream, which isn’t bad at all! I had some nuts and dried cherries left over from the breakfast quinoa yesterday, since it is my last day for nuts until the re-introduction phase at the end of the cleanse. 

I honestly have not been hungry much and when I am hungry, I eat.  Lunch was a hummus and veggies and another cleanse shake with capsule followed that. For an early dinner, I ate the left over tilapia from last night with broccoli.  I am not a fan of re-heated fish, so I just let it sit out a bit to take the chill off of it and ate it as such! It was still just as good as the night before! For an early evening snack, I drank another huge green smoothie. Gotta get those veggies in! I had a late night tonight and my energy did not tank. Going strong so far!!

I am tired of feeling tired. Granted, I lead a busy life owning and managing Active Care, planning my wedding, and dealing with the other stressos life sends my way.  This is even more reason to begin this quest towards better health.  January 1, 2012 I gave up gluten and limited dairy and refined sugars.  I felt fantastic. My energy was through the roof.  This wasn’t easy for me to do and as a result, I was proud of myself.  Slowly, my diligence and persistence diminished and “cheating” started to become more frequent. As a result, I don’t feel as good as I felt 6 months ago or even 1 year ago.  I want to jump-start my dedication back towards a healthy body. Now.

These are all the reasons I decided to use the Metagenics Clear Change program. It helps your body detoxify environmental allergens and lifestyle chemicals and start from a clean slate. I am excited to begin this journey!

Most people choose artificial sweeteners to lose or maintain weight. With the growing obesity epidemic now facing America, the weight conscious public often considers artificial sweeteners as “healthy choices” or “health foods.” Could these artificial sweeteners actually be contributing to your declining health and increasing weight? Here is some information regarding America’s most common artificial sweeteners and a few examples of healthy and safe alternatives.

Aspartame (NutraSweet, Equal) was discovered about half a century ago while working on an ulcer drug. Like sugar, aspartame has 4 calories/gram. Since such a small amount is needed for the intense sweetening effect, it is labeled as zero calories per serving. Aspartame has toxic breakdown products including formic acid (venom in ant stings) and formaldehyde (embalming fluid). Formaldehyde, stored in fat cells, is toxic to the retina and optic nerve, causes retinal damage, interferes with DNA replication, and causes birth defects, gastrointestinal, musculoskeletal, and cardiovascular issues were also reported. Formic acid contributes to decreased oxygen metabolism and can accumulate in the brain, kidneys, spinal fluid, and other organs due to its slow excretion from the body. Also, aspartame is approved for sue in pharmaceutical products and is being used increasingly in chewable tablet and sugar-free formulations. Therefore, it is in many products of which the average person is unaware.

Other byproducts of aspartame have been shown to contribute to neurologic disorders by killing neurons in our nervous system including our brain. In addition, another breakdown product has a cumulative effect on the endocrine system (hormones) and reproductive system and has the ability to cross the placenta barrier and can elicit damage to a developing fetus. Increased levels of aspartame in the body can also lead to decreased levels of serotonin in the brain. This decrease in serotonin can contribute to emotional disorders including depression and can lead to carbohydrate cravings, which causes an increase consumption of carbohydrates. Yet another breakdown product can also contribute to brain tumors, uterine polyps, and changes in blood cholesterol.

Sucralose (Spelnda) is an artificial sweetener that is a chlorinated form of natural sugar. Even though sucralose is a sugar molecule, it has been changed so that the body does not recognize it as a sugar or carbohydrate and passes through the body unchanged and not metabolized. This chemical can cause a shrunken thymus gland and enlarged liver and kidneys. Sucralose breaks down into a compound that has not been adequately tested in humans. Manufacturers claim the compound does not break down in the body’s digestive systems. If this was the case, then the chemical would not provide the sweet taste for which it is readily known. Saccharin (Sweet N’Low, Sugar Twin) is an artificial sweetener that is “sugar free” because it cannot be broken down by the body. However, it is considered a mutagen in many experiments. It causes DNA damage and imposes potential health risks associated with its exposure.

Therefore, the side effects of using artificial sweeteners may actually mimic other disease or whole syndromes. This makes it difficult for physicians to correctly diagnose their patients. For example, one study had patients who were diagnosed with fibromyalgia eliminate MSG or MSG and aspartame. All patients in the study had either complete or nearly complete resolution of symptoms after elimination of the chemicals. In addition, diabetics are encouraged to use artificial sweeteners by physicians. However, according to research conducted by H. J. Roberts, a diabetic specialist, aspartame: leads to the precipitation of clinical diabetes, causes poorer diabetic control in diabetics on insulin or oral drugs, leads to the aggravation of diabetic complications such as retinopathy, cataracts, neuropathy, gastroparesis, and convulsions. Artificial sweeteners can cause many symptoms or even exacerbate current conditions.

Why do we eat? The answer seems simple: we are hungry. When you are hungry, your body sends a message to the brain to reduce this level of hunger or discomfort. Initially when eating, the sensory reward pathway is stimulated through tasting the foods. Secondly, the postingestive pathway is stimulated when the food is broken down into its metabolic products. Therefore, eating is closely linked to your pleasure pathways (sex, drug administration, and other rewards) and hunger is reduced. Increasing evidence suggests that artificial sweeteners do not activate both reward pathways the same way as natural sweeteners. Artificial sweeteners do not have a calorie contribution as natural sweeteners do, therefore only half of the reward pathways are not stimulated. This lack of complete stimulation and therefore satisfaction may actually lead to increased appetite. In addition, artificial sweeteners encourage sugar craving and sugar dependence because they are sweet. Research has shown repeated exposure trains flavor preference. Perhaps unsweetening America’s diet may help reduce or even eliminate the obesity epidemic.

These artificial sweeteners are found in increasing amounts of common household foods. Any time the label reads “no sugar added” or “low sugar,” one should read the fine print. Many times these artificial sweeteners (aspartame, saccharin, surcalose) are included in the ingredient list. Sucralose is found in Diet Coke, Dannon Light Yogurt, Swiss Miss Fat Free Hot Cocoa Mix, BreathSavers, and even prescription medication. Even if you don’t use the “pink packets” containing saccharin, it is found in products including Listerine, Crest Toothpaste, Robitussin cough syrup, and Carefree chewing gum. It is also in salad dressing, jam, jelly, preserves and baked goods.

There are many alternative forms of sweeteners that are not artificial or synthetic. Honey is a great alternative to white sugar. It is sweet, all natural, and can be up to 20%-60% sweeter than white sugar so you use less. However, it will raise your blood sugar much like white sugar. Agave Nectar is a syrup made from the sap of a large, slow-growing succulent farmed in Mexico. Although the nectar can come from several species of agave, some of it does come from the sweetest variety, the Blue Agave, the same plant that produces tequila. It is made by taking juice from the agave’s core, then filtering it using enzymes, and heating it. Agave nectar is natural, but it has the same calorie value as sugar. However, due to the fact that it is a bit sweeter than sugar, you might use less but be cautious as it still affects blood sugar levels. Stevia (Stevioside) is another natural sweetener that has received more publicity as of late. Stevia is harvested from a botanical and comes in a variety of forms including: whole or broken leaves, coarse ground, powder extract, or liquid extract. The sweetness can be anywhere from about 10-300 times sweeter than table sugar depending on the form by which it is found.. In addition, Stevia by nature is calorie-free and therefore, does not affect blood sugar levels. Some studies even suggest that derivatives of the Stevia plant have anti-hyperglycemic, anti-hypertensive, anti-inflammatory, anti-tumor, anti-diarrheal, diuretic, and immunomodulatory actions.

However, the bottom line in this whole discussion is to remember that natural products are better for your body than the synthetic or manufactured products. A bit of regular table sugar or saw sugar once in a while is not going to lead to issues controlling blood sugar for life; remember that moderation is key. Also, be conscious that white or raw sugar can cause quick spikes and therefore quick falls in blood sugar. Refraining from white and processed foods will help to control blood sugar levels throughout the day and therefore lead to a more even energy level.

As always, consult your physician with questions regarding current medical conditions and before you change your diet.

Written by: Amanda M. Karm, D.C.

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Bandyopadhyay A, Ghoshal S. Mukjerjes A. Genotoxicity testing of low-calorie sweeteners: aspartame, acesulfame-K, and saccharin. Drug and Chemical Toxicology 2008; 31(4);447-457.

Chatsudthipong V, Muanprasat C. Stevioside and related compounds: therapeutic benefits beyond sweetness. 2009. Pharmacology Therapeutics Jan; 122(3).

Rolls, B J. Effects of intense sweeteners on hunger, food intake, and body weight: a review. 1991. American Journal of Clinical Nutrition 53:872-8.

Smith JD, et al. Relief of fibromyalgia symptoms following discontinuation of dietary excitotoxins. 2001. Jun; 35(6):702-6.

Yang, Qing. Gain weight by “going diet?” Artificial sweeteners and the neurobiology of sugar cravings. Yale Journal of Biology and Medicine; 83 (2010), 101-108.

Hello everyone! Everyone that enters Dr. Cress's office always comments on his running bibs and asks when his next race. Well, I am going to be awful busy for the next few months. There are a total of 5 races between October 6th and November 18th and 6 races if you include the Arlington Heights Annual Santa Run. Quite the busy man.

The big question is how do I  train for these events? There are two 10 miles races and 4 5K's and each has its own unique challenge.  Since the 10 mile races are also filled with various obstacles, I like to maintain a vigorous workout regimen that includes a lot of upper body and core strength training. For his lower body he mainly sticks to plyometrics.  Plyometrics are a great tool to increase speed, power and quickness. A brief history on my  health, he has a ruptured intervertebral disc and a broken L5 vertebrae. In laymen terms, that is a broken back and disc. That is why I do not focus on weight training his lower body as I wish he could and that is why plyometrics work so well for me. For me, any lower body exercises exasperates any pain I may be having. Plyometrics allows him to be able to maintain and increase his legs strength without the stresses that additional weights can have. The 10 mile races have roughly 10 obstacles spaced about a mile apart. This is great. I am naturally a sprinter and less of runner and this allows me to use my skills in shorter distances versus longer ones.
Cardio wise, I probably could do a bit more than I do. Like I said earlier, I am more of a sprinter than runner so running anything more than 4 miles is hard for me to do. The tread mill is out of the question for me as are the newer tracks with the recycled rubber track. Both of these will have my back screaming at me after one mile. So, to increase my cardio I like to ride my bicycle once a week for 20 miiles, play one-on-one full court basketball once a week, and play basketball 10 hours per week give or take an hour. Currently I have included 8 miles on the stationary bike 3 times a week.

 My race schedule:

October 6th: Health & Wellness 5K at Arlington Park http://www.arlingtonhtschamber.com/web06.nsf/Pages/3E88886ACE80AC6386257A4E006F856C?OpenDocument

October 13th: Men's Health Urbanathalon Chicago 10mile http://www.menshealthurbanathlon.com/

October 21st: Run for Her Life...Be a Hero for Hope 5K Donate at this link http://www.active.com/donate/fssrunforherlife/JCress2

November 4th: Panting for Paws http://www.pantingforpaws.com/

November 18th:  Men's Health Urbanathalon San Francisco http://www.menshealthurbanathlon.com/

I believe that is it. More to come soon!!

Dr. Cress

Despite everything we know about the dire effects of smoking, a staggering 50 million Americans still indulge in the habit. There will be many different responses to the question of why these people took their first cigarette, but the reason for every cigarette beyond that first one is the same: addiction to nicotine. Nicotine is highly addictive and quitting smoking is sometimes considered to be harder than coming off illegal drugs. Psychological reasons also complicate matters; the comfort people feel they derive from the habit, for example.

It is difficult, though, to fathom where exactly is the comfort in knowing you are drawing into your body over 4,000 poisonous chemicals, including arsenic. These chemicals not only form a tar-like substance that sticks to the inside of your mouth, throat, lungs, and stomach; they also damage your body as a whole by restricting the level of well-oxygenated blood that reaches your organs and everywhere else that your blood flows to. There are very few organs inside the body that are not directly compromised by your smoking, and all the most important ones certainly are: your heart, lungs, brain, stomach, bladder, kidneys, and the skin. Even your eyes suffer, with smokers being up to three times more likely to develop cataracts.

Why should you quit smoking? All of the above, and keep in your mind that the world’s largest and longest-running study on the health risks of tobacco, published in The British Medical Journal in 2004, concluded that 50% of smokers who start smoking in their teens and do not give up will die prematurely as a direct result of their habit. We also now know that the effect of second-hand smoke on those around us – including family members and our friends – is highly toxic.

Quitting smoking will allow you to:

• Live longer and protect your family.
• Lower the chances of your baby suffering Sudden Infant Death Syndrome (SIDS).
• Exercise more easily and thus develop a healthier heart.
• Reduce your risk of developing dementia, including Alzheimer’s.
• Exhale breath that doesn’t smell like a year-old ashtray and cause people within ten feet to grimace and blaspheme quietly.
• Experience less heartburn.
• Manage a flight of stairs without nearly keeling over.
• Guys, avoid being labeled Mr Floppy in the bedroom department.
• Save more money to spend on things that won’t kill you.

How do you quit smoking?

• Decide for yourself that you are committed to quitting.
• Set a date to have quit by.
• Use positive affirmations in the present tense that refer to yourself as a non-smoker. Don’t say: “I will give up smoking”, i.e. sometime in the future. Instead, say: “I am a non-smoker.”
• Remove all cigarettes and associated paraphernalia from your home, car, personal work space, and wherever else you may feel the temptation.
• Don’t allow anyone else to smoke in your house.
• Ask that family, friends and co-workers support and encourage your efforts, even if they are smokers themselves. (You may want to reconsider the friendship of anyone who knows you are quitting and tries to lure you back in with a cigarette waved under your nose.)
• Consider joining an ex-smokers’ support group.
• Fight temptation with distracting tactics and activities.
• Drink lots of good fluids.
• Avoid drinking alcohol and, as far as reasonably possible, shun contact with smokers.
• Try one of the many quit-smoking products, such as gum or patches.

No one will tell you that quitting smoking is easy. With all the dire health warnings out there and emblazoned across the packets themselves, more people would quit if it were a simple matter of just stopping. Here are some tips to help you through:

• Expect to find yourself becoming irritable, nervous, and sleeping poorly – forewarned is forearmed.
• Keep something with you to occupy your hands, which will want to hold a cigarette again.
• Same applies to your mouth – gum or mints can help ease the loss of chewing on a cancer-stick.
• Know that things will quickly improve if you can get past the first few days.
• Remain focused on the immense health advantages of quitting.
• Don’t give up giving up. Many smokers experience false starts when quitting. Don’t assume you cannot give up just because you may succumb to temptation once or twice.
• Don’t wind up as a statistic in The British Medical Journal.

Authors: Dr. John D. Cress and Dr. Amanda Karm