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Blog Post

Six Tips to Eliminate Sugar Cravings

March 31, 2010 by Dr Trent Peng

poshloliAccording to 2007 statistics from the National Diabetes Information Clearinghouse, there are currently 23.7 million of Americans afflicted with diabetes, which accounted for 7.8% of the population. To say that we are a sugar craving nation is an understatement. Of course, we did not catch the “diabetes virus” overnight. Long-term sugar and starch abuse results in insulin resistance, which increases blood sugar levels, and diabetes is just the final destination. That is the topic for another article, however.

In my clinical experience in guiding patients to weight loss and improved dietary habit, we often encounter the problem of “Doc, I keep dreaming about chocolate cake!” The basic principle to stop sugar cravings is to prevent rapidly spikes in blood sugar. When a massive amount of sugar enters into the bloodstream (after eating a Twinkie), the pancreas scrambles to send out large amounts of insulin trying to maintain blood sugar balance. This surge of insulin brings sugar rapidly into the cells, causing a dramatic drop in blood sugar. The brain senses this deficiency in blood sugar and sends out emergency signals, urging the body to hunt for food, and the most desirable food during that time is simple sugar, since it can be rapidly absorbed and enter the bloodstream. The vicious cycle continues – consumption of sugar causes sugar craving, which causes overconsumption of sugar, and more sugar craving. So, how do we break this vicious cycle?

There are several strategies that aim to balance blood sugar and decrease sugar craving, as described below:

1) Substitution – yes, we need to eventually quit eating so much sugar. To satisfy cravings in the initial phase of a diet modification, however, I would often recommend Stevia, a plant with very sweet leaves. The trick is, these leaves contain plant sugar that cannot, and will not be absorbed by human body. Therefore, eating it will not affect your blood sugar. What a perfect cheat in nature! Side note: a small amount is sufficient; putting too much will create a bitter taste.

2) Gymnema Sylverstre – this is an herb based in India, called “sugar destroyer” by locals. One research study involved chewing the leaves of Gymnema, and eating sweets afterwards.Amazingly, the subjects could not taste the sweetness, and even had an aversion to sweets.Later studies also demonstrated the potential of Gymnema in balancing blood sugar, thus minimizing cravings. This is my Ace and patient-favorite in craving control.

3) Chromium and Zinc – chromium is a mineral touted as one of the most essential elements of glucose tolerance factor, a complex that maintains the shape of insulin molecules, enabling insulin to effectively transport blood glucose. Zinc is a versatile mineral with many roles in the body. Its role in sugar metabolism is increasing the sensitivity/ response of insulin to blood sugar, making transport of blood sugar more efficient.

4) Vitamin B Complex – To effectively metabolize sugar to be used as energy, vitamin B complex plays an important role in the metabolic pathways breaking down sugar into energy. With the excess sugar intake in our modern society, Vitamin B can deplete quickly, and supplementing with Vitamin B complex can be helpful in sugar metabolism.

5) Gradualism – Be aware of your sugar intake by taking a diet diary, and make goals to reduce or replace sugar. For example, if you find out that you drink 4 cans of soda this week, make a goal to reduce that to 3 cans next week. Trying to quit cold turkey won’t work.

6) Beware of foods other than sugar that raise blood sugar too quickly – Carbohydrates, like pasta, bread, and white potato, can cause blood sugar spikes as well, triggering sugar cravings. Choosing foods that contain a lower glycemic index (a number assigned to each food based on the speed of the food being converted to blood sugar, compared to sugar or white bread, which is assigned with the number 100. The higher the number, the more easily it causes blood sugar spikes) is critical. If the majority of our diets contain foods with low glycemic index, such as vegetables, sugar cravings will disappear. The glycemic index chart can be found on the internet. Or, shoot me an e-mail and I will send you one.

Just by implementing some or most of the strategies indicated here, you are almost guaranteed a safe and effective path to eliminating sugar cravings and creating a healthier you! I wish you success.

Filed Under: Blog Post, Nutrition, Self Care, Uncategorized Tagged With: Eliminate sugar, Sugar Cravings

Secrets to Enhancing Bone Health- Part 4 of 4

February 23, 2010 by Dr Trent Peng

bonesOk, now let’s collect all the necessary ingredients to “make a cake” (bad analogy):

1) A good calcium source: Calcium lactate, calcium citrate, calcium citrate malate
2) Vitamin D in the form of:

  • Cod Liver oil, or
  • Sunlight, or
  • parathyroid gland PMG extract. (Parathyroid glands are two little glands beside the thyroid which is responsible in secreting parathyroid hormone, the hormone that regulates calcium absorption. Its role is similar to vitamin D).

3) Essential Fatty Acids to ensure that calcium is delivered to bones – a good combination will be:

  • Fish oil
  • Flax seed oil
  • Black currant seed oil for a good mix of Omega 3 and 6.

4) Sources of Magnesium – dark leafy greens (chlorophyll, the plant chemical responsible for the green color of the plants, contains magnesium at its center), whole grains, nuts and seeds. Or, consider magensium supplements.

5) Sources of Phosphorus – meats and poultry, eggs, seafood, dairy, nuts and seeds, etc.

6) Proper acid environment – Betaine HCL or Apple cider vinegar.

—————–
What I typically recommend to patients (Standard Process whole-food supplements):

1) Calcifood wafers or powder (which contains raw bone concentrate, as discussed in part 1)
2) Cal-Ma Plus (Calcium & Magnesium in the proper ratio plus Parathyroid glandular PMG extract, which acts like Vitamin D).
3) Cataplex F (contains all essential fatty acids)
4) Zypan (Betaine HCL which ensures proper digestion and acidic gut environment); or 1 tbsp Apple Cider Vinegar with meals.

Of course, bone density should be checked annually to find progress. In some patients a blood mineral test might be necessary to check for the ratio between Calcium, Magnesium, and Phosphorus.

That concludes the discussion on Bone health. If you have questions feel free to contact me (comments, facebook, e-mail).

Filed Under: Blog Post, Bone Health, Self Care, Uncategorized Tagged With: Bone Health

Secrets to Enhancing Bone Health- Part 3 of 4

February 17, 2010 by Dr Trent Peng

fracture

(Fractured Femur)

Hi all,

I was on vacation last weekend hence the delay. In this part 3 of the blog we’ll look at mineral balance and optimal environment for bone health.

In part two, I mentioned essential fatty acids, an important element in transporting calcium into tissues, including bones. Magnesium is also noted as a significant helper for calcium absorption. What I did not mention is phosphorus, which is crucial because of its balancing action with calcium. Phosphorus is the 2nd most abundant mineral in the body, just behind calcium. 85% of phosphorus is found in the bones, indicating its usefulness as a partner for calcium utilization. However, a proper balance between phosphorus and calcium must be achieved to assure optimal bone health.

When we look at a blood test, we often pay too much attention to quantity, but not balance between each element. You can have a normal blood test with an imbalanced mineral ratio, so bone density continues to drop with a good blood test. The ideal ratio of calcium versus phosphorus in the blood is 10:4. Disruption of this ratio can have tremendous ill-effects on the body.

For example, when there is insufficient phosphorus (ie. 10:1 calcium to phosphorus ratio), calcium has to be dumped into tissues to restore the ratio, causing bone spurs and tartars on the teeth. Arthritics often will have this pattern.

On the othe hand, when there is too much phosphorus (ie. 10:7 calcium to phosphorus ratio), calcium has to be ‘borrowed’ from the bone, causing osteoporosis. Next time you get a blood test, ask for a copy so you can see if you have a potential calcium/phosphorus imbalance.

Nowadays, the #1 source for excessive phosphorus intake is soft drinks. So when you give your child Coke, you are giving them loads of sugar plus phosphoric acid, predisposing them to diabetes and ostoporosis. Think about that.

Finally, the ideal environment for calcium absorption in the gut is Acidic. People with an alkaline gut is looking for dysbiosis (bad bacteria in the gut) and decreased ability to absorb calcium. So obviously, TUMS is not your best source of calcium. To ensure best absorption, I either have my patients take Calcium Lactate from Standard Process, which is made in an acidic medium, or make sure they regularly take Apple Cider Vinegar or Zypan (betaine HCL, Standard Process).

In our next and final part, I will sum up a good protocol for optimal bone health!

Filed Under: Blog Post, Bone Health, Nutrition, Uncategorized

Secrets to Enhancing Bone Health- Part 2 of 4

February 5, 2010 by Dr Trent Peng

Dear All,
Spine2Today (part 2), we are going to look at the synergism that assist in the absorption of calcium into bones. Yes, calcium is a must. And yes, Vitamin D is important. What does Vitamin D do?
It helps bring calcium from the gut, where it is absorbed, to the blood. MDs typically recommend the Calcium/Vitamin D combo because research studies showed increased Calcium content in the blood with Vitamin D. However, 
that is just half the story. Calcium needs to get into the tissues from the blood, otherwise it’s just a pretty blood test. In order to bring calcium into the tissues, Vitamin F is needed.

Vitamin ‘F’? Are you insane? We have Vitamin A, B, C, D, E…and K. That’s it!

There was vitamin ‘F’ in the past (why do you think they go with the alphabetical order and suddenly decides to jump to K?), only now, it has a different name. Think of ‘F’at. Vitamin F = Polyunsaturated fatty acids, aka linolenic and linoleic acid (academic names), or aka Omega 6 and Omega 3 fats. Yes, good fats! With regular ingestion of your omega 3 and 6 fats, or using products such as Cataplex F from Standard Process, which contains all polyunsaturated fatty acids, can aid in the transport of calcium into tissues. A good sign of a calcium/’Vitamin F’ deficiency is,after shower, your skin gets dry and itchy. That means calcium is not transported into the tissues.

Other than polyunsaturated fatty acids, we also need Magnesium. Magnesium is a versatile macro-mineral that serves many functions in the body. It serves as a chemical gatekeeper at the cellular level, allowing calcium to enter into bone. Phosphorus is another important chemical partner of calcium. We will talk more about these mineral in our next segment, when we investigate the ratios and proper environment for calcium absorption.

 

Filed Under: Blog Post, Bone Health, Nutrition, Uncategorized

Secrets to Enhancing Bone Health- Part 1 of 4

February 3, 2010 by Dr Trent Peng

Recently, I have a few patients that asked about nutritional support for osteoporosis/osteopenia. Osteoporosis indicates loss of bone density below the normal range, usually based on bone density scan, and osteoporotics are more susceptible to fracture. Osteopenia is osteoporosis-lite, showing early signs of bone density deficiency that can lead to osteoporosis.

One patient has been religiously taking Fosamax, Calcium, and Vitamin D, as well as dark leafy greens (which, as I pointed out in the Kale article, contain abundant calcium that can be easily absorbed). After two years of effort, however, bone density continues to decline. This can be frustrating as the regimen she was on seems ‘perfect’. She came to me for advice.

A good example (actually, not so good) for calcium absorption is CAKE. While flour and sugar are probably the most important ingredients for making cake, you do need other ingredients like eggs and baking powder, in the right ratio, and the proper environment (temperature) to bake a cake. It is the same for calcium to deposit into bones. You’ll need:

1) Calcium that is easily absorbed (bio-available)0904-calcium-supplements2) Other ingredients that help deposit calcium into bones
3) Proper ratio of ingredients
4) Proper environment in the gut to allow absorption

I’ll address 2), 3), and 4) on subsequent blogs. Let’s talk about calcium absorption. When we look at the thousands of calcium supplements, the first thing we pay attention to on the label is the amount. The one that contains 1,000,000,000 mg in one pill wins. Actually, we need to focus on the QUALITY first. Minerals like calcium needs to be chemically bound to other substances to form salts, so it can be made in pill form. Once ingested, calcium separates from the bound substance (a process called ionization) in order to be absorbed in elemental form. How easily it is ionized determines its absorb-ability. So, most cheap calcium supplements you see in Walmart, or even the dollar stores (!!!), contain Calcium Carbonate. It takes 12 exhausting biochemical reactions in the body to turn calcium carbonate into elemental calcium. You’re probably better off chewing limestone. Calcium lactate is probably the closest to the ionized form, taking 2 biochemical steps before it is absorbed. Citrate is another good choice, but not as good as lactate. So the word behind calcium is one factor to pay attention to!

We will address the synergists of Calcium in my next post.

Filed Under: Blog Post, Bone Health, Nutrition, Uncategorized

The Often Forgotten Super-Antioxidant in the Supermarket… Kale!

January 25, 2010 by Dr Trent Peng

With the recent focus on Natural health, organic foods and the rise of Organic markets, you would think that there will be diversity in the fresh produce section. My recent trip to Sprouts, however, revealed a limited selection of vegetables. Now, if you go to a Chinese supermarket, you’d find a whole wall of the place dedicated to vegetables. Of course, with the Chinese supermarket you would never know where these things come from, so the best bet for food diversity is still undoubtedly Whole Foods.


Anyways, back to the topic. In the limited selection available in Sprouts, I did notice a variety of veggies in the Brassica family. The Brassica (or Cruciferous) family of vegetables contains phytochemicals that possess antioxidant properties. The most famous in the family being Broccoli, with its cancer-fighting power thoroughly researched. However, for the sake of diversity, the fresh produce I picked up that day was not Broccoli. It was a lesser-known cousin, but filled with nutrients distinct from those in broccoli. Let me explain:

Kale


When was the last time you cooked this?? Kale contains a broad spectrum of nutrients, including Vitamin C, K, B6, and minerals such as calcium, copper, and potassium, which is known to combat hypothyroidism and muscle cramps. One research article indicates better absorption of calcium from kale than from dairy products! (Of course, what I mean is not it contains more calcium per gram, it is just more easily absorbed). Notice its slightly rough appearance; it contains abundant dietary fiber. All Brassica veggies contain sulfur, which aids in the liver detox mechanism, enabling smooth processing and removal of toxins. Of course, it is an antioxidant like broccoli, so it prevents unstable chemicals called free radicals to wreak havoc in cells and DNA, preventing cancer.

What sets Kale apart from its cousins is its rich content of Lutein, a kind of carotenoids (carotenoids are a class of plant pigments that also include beta-carotene, a precursor of Vitamin A). Lutein is mostly found in the retina of the eyes, and has been implicated in research studies in preventing/helping macular degeneration. Macular Degeneration (MD) is a condition that involves degeneration of the macula, a central spot of visual perception in the eye. With macular degeneration, central vision is gradually lost, while peripheral vision is still intact. Lutein is the antioxidant that blocks free radical damage to the tiny vessels in the eye, thus preventing MD.

Kale contains 22,000 micrograms/100 grams of Lutein; brocolli comes second, with 2,000. The stats clearly shows who’s the boss when it comes to eye health, and should be a staple in the diet for people with risk factors of MD (smoking, aging, hypertension). Please do not overlook this valuable veggie next time you go grocery shopping, and be sure to get the pill form (ie. Cruciferous Complete from Standard Process) if you are a picky-eater. Sauteing or stir-frying kale with garlic, salt, and red wine vinegar is a good way to cook it, just look up ‘kale recipe’ on Google. Until next time!

Filed Under: Blog Post, Bone Health, Nutrition, Uncategorized

Welcome To Health!

December 8, 2009 by Dr Trent Peng

This is a blog website dedicated to like-minded individuals, whose goal is to achieve health and vitality naturally, so life is full of abundance and joy. We understand that health is a process, a continuum, and through wholesome, healthy eating, and a balanced lifestyle, human potential can be best realized. To help achieve that goal, this site will regularly present:


1) Up-to-date Health News and Tips 
2) Information on Nutrition, Nutrients & Herbs
3) Information on Healthy Lifestyle Practices, Posture, Exercise, and anything that promotes better health

Best wishes for Optimal Living and Abundant Health!

Sincerely,

Dr. Trent Peng, DC

Pflugerville Wellness Center Logo

Filed Under: Blog Post, Bone Health, Heart Health, Nutrition, Self Care, Uncategorized

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