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Hidden Sources of Sugar in Common Foods


Written by Dr. Welsh, Published on 07 August 2014

Hidden Sources of Sugar

As our knowledge of nutritional science continues to grow, it is becoming increasingly clear how devastating the excess consumption of sugar is for our health. It causes us to gain weight, it causes spikes in blood sugar, and it increases the body's resistance to insulin, just to name a few of the issues caused by our national love affair with sugar.

Now, as we become armed with this knowledge, many of us are choosing to take control of our health and our diet, to live a better life by controlling our consumption of sugar. This can be incredibly difficult, however, because we are surrounded by so many concentrated sources of sugar that we aren't even aware of!

The goal of this article is to help you control your consumption of sugar by informing you of a variety of foods which many people don't realize are loaded with sugar.

Pasta Sauces Sometimes Worse than Drinking Soda

Most of us remember when we were children, and spaghetti was a staple of the average American diet. Pasta sauce does provide the nutrient equivalent of multiple servings of vegetables, but it also contains a tremendous amount of sugar. In fact, most of these sauces contain between six and twelve grams of sugar for each serving. Each serving is only a half a cup, and most people end up having even more.

Twelve grams of sugar is like eating two chocolate chip cookies!

Based on current research, it is recommended that men have 150 calories from sugar at most, and only 100 for women. That means that most pasta sauces have way too much sugar for you to keep your consumption down to acceptable levels without diligence. White sauces are even worse than red sauces, because they contain high levels of fat in addition to calories from sugar. We recommend shopping around for pastas that are specially made for aware consumers, or to make your own sauce at home!

Granola Bars Often as Bad as Candy Bars

Many people think of granola bars as the ideal healthy snack. Unfortunately, most of the granola bars that you buy at the store are loaded with sugar and other ingredients designed to make you crave them. Many of them are even covered in chocolate or yogurt.

It's important to recognize that many of the granola bars sold at supermarkets are nothing more than candy bars given a new name to appeal to more health conscious consumers. Granola is still a fantastic snack, but we recommend buying loose granola, which often comes in cereal boxes, and snacking on it that way. You can cut your sugar consumption from your snack significantly by switching to regular granola (8-12 grams of sugar per ounce vs. 5 grams of sugar per ounce).

Yogurt Can Be a Deceiving Health Food

Like granola bars, yogurt is another food which is often advertised as a health food when it is manufactured like a desert. Among dairy products, Yogurt is among the most concentrated sources of protein and calcium per serving, but it is often heavily sweetened to appeal to the consumer while also meeting their latent desire to improve their eating habits.

An eight ounce cup of Low-Fat Yogurt can contain more than thirty grams of sugar...Fully 1/3 of the sugar a woman needs in a single day! That's like eating eight ounces of ice cream! Of course, Greek Yogurt and similar forms of yogurt aren't inundated with sugar in the same way, and there are plenty of types of yogurt on the market which are low-sugar or naturally flavored which can fulfill your desire for a high-protein snack without loading you up with unhealthy sugar. Another option is to buy plain yogurt and add your own healthy fruits to naturally sweeten your snack!


Packaged Flavored Oatmeal Much Unhealthier than Plain Oatmeal

Oatmeal is an awesome way to get a lot of fiber along with some complex carbs, but the prepackaged flavored oatmeal that you buy at the store is almost like eating a bowl of sugary cereal. One serving of instant oatmeal contains as much as fifteen grams of sugar, whereas low-sugar packages still contain five or six grams of sugar.

Oatmeal is quick enough to make on its own. Plain oatmeal takes just a couple of minutes and is way healthier than flavored oatmeal. Try adding cinnamon and chopped up banana to meet your breakfast needs more completely without resorting to processed sugar. Plain oatmeal has less than a single gram of sugar.

Be Careful with Salad Dressing

Most people think about fat when they think about salad dressing, but these products are also often a major source of sugar. Catalina, French, and sweet vinaigrettes are the worst offenders, with as much as seven grams of sugar in just two ounces of dressing.

When using dressings, think of them as a means by which to add a source of healthy fat to your meal, and don't go overboard. There are a number of awesome dressings that are low in sugar while also adding a lot to the flavor and texture profile of your salad, such as oil and vinegar.

Breakfast Cereals Often Infused with Excess Sugar

Most people are aware of the unhealthy cereal brands that are targeted to children, but many of the cereals marketed as healthy foods are also quite loaded with sugar as well. Many bran, corn, and oat cereals have ten, twenty, or even more grams of sugar per cup.

Never trust the advertising when it comes to breakfast cereals, always look at the spine of the box and check the sugar content, as well as the general nutrition content! Good breakfast cereals should be fortified and full of fiber and complex carbs.

Energy Drinks Frequently Loaded with Sugar

Energy drinks are often marketed as metabolism boosters that give you a shot in the arm when you need it most, but many rely on a heavy dose of sugar to provide the brunt of their energy. There are a number of energy drinks on the market that have as much as 25 grams of sugar in a small can.

If you are interested in the healthier ingredients contained within energy drinks, think about buying B-Complex or Vitamin C supplements from the grocery store and combine them with a nice, tall glass of water to simultaneously rehydrate you and supply you with healthy nutritional supplementation. Supplements containing Taurine or Guarine may also be an option, but do your research.

Packaged Fruits Contain Much More Sugar than Fresh Fruit

One of the biggest culprits for excess sugar is canned fruit. The so-called light syrup commonly advertised on the can isn't so light, and drastically increases the sugar content per serving. In fact, just draining the syrup from the can can decrease the sugar content by more than half.

Rather than turn to canned fruits, buy them fresh at the store, and eat them before they go bad. Also, it's important to note that frozen fruits have a higher nutrition content than even their fresh counterparts, as frozen fruits are usually frozen immediately after they are harvested, whereas fresh fruit loses some of its nutrition content during transport and delivery. Both are still quality sources of dense nutrition, however.

Cole Slaw is a Poor Alternative to Salad

It almost seems like a little salad, doesn't it? This side, which is commonly one of the healthier-sounding sides at many restaurants, is usually also loaded with sugar, as well as fat. This is true for coleslaw from fast food restaurants as well as that which is sold at supermarkets and served at most eating establishments. Generally, cole slaw contains around fifteen grams of sugar.

Before going to a restaurant, consider looking up their sides on the web in order to see if their cole slaw meets the grade. If you are a big fan of cole slaw, start making your own batches, designed to meet your personal needs.

Many Teas Loaded with Sugar

In the recent past, people consumed lots and lots of juice, without thinking about the tremendous amount of sugar that is contained in many popular fruit juices. As consumers have become more aware, many have changed to specialty teas. Unfortunately, many of these forms of tea are just as bad, or worse. For example, Sweetened tea with lemon can contain more than thirty grams of sugar per 16 ounce bottle, even more than some fruit juices, including apple juice.

Teas are a fantastic way to infuse your diet with flavonoids and other healthy ingredients, but go for unsweetened tea or lightly sweetened tea, or better yet, make your own and control the content! Also consider sweetening your tea with Stevia, a natural no-calorie sweetener that is far better for you than artificial sweeteners.

High Sugar Volume in Dried Fruit

Dried fruit is often a solid choice for an on-the-go snack, but it's important to recognize that dried fruit has a high concentration of sugar. The dehydration process actually means that there is more sugar per ounce in the product, meaning that you have to be much more conscientious, and because of the reduced water content, will perhaps not be filled up as easily. For example, half an ounce of raisins contains ten more grams of sugar than eight ounces of grapes.

Sugar Content in Ketchup

Ketchup is a heavily sweetened and processed product by the ounce, but luckily, most people don't drown their food in ketchup. A single tablespoon of ketchup contains around four grams of sugar. If you have your sugar under control, this isn't an issue, but if you are looking to reduce your sugar consumption by any means necessary, turn to other condiments such as mustard, which contains less than a quarter of the sugar contained in ketchup.

Limiting Sugar is a Constant Battle

In this world of High Fructose Corn Syrup and sugar-infusion, it can be very difficult to contain the level of sugar in one's diet. It takes a conscious effort, because everywhere in society, there are advertisers trying to sell you products that sate your desire for flavor as well as your conscience with intentionally misleading labels.

By taking your nutrition into your own hands, it is possible to overcome these societal norms and optimize your diet for a long and healthy life without giving up the wonderful tastes and flavors that make eating such a pleasure!


How Is Sleep Apnea Diagnosed and Treated


Written by Dr. Welsh, Published on 27 July 2014

How Is Sleep Apnea Identified and How Is It Treated?

Because Sleep Apnea cannot be diagnosed in the context of a routine medical visit, it requires a certain protocol to be effectively diagnosed. An effective way to establish to one's physician that you may be suffering from sleep apnea is to keep a sleep diary for fourteen days leading up to your appointment. You can use this diary as evidence that your sleeping habits are being disrupted, which may prompt your physician to set you up with an appointment with a sleep specialist.

Also, be open with your doctor about your energy levels and how your sleeping issues impact your quality of life. It's also important to share your personal and family medical history in order to provide further evidence of your deficiency.

Sleep Apnea Physical

Further evidence of sleep apnea can be evaluated via physical examination. Your doctor can look into your throat, nose and mouth in order to identify the presence of tissue which may impede the ability to breath easily during the night. For example, many adult Sleep Apnea patients have a soft palate or uvula which is larger than normal and restricts airways during sleep.

If your physician considers you a potential sleep apnea sufferer, he or she will likely recommend that you visit a sleep specialist. There are a number of tests that can accurately diagnose sleep apnea, but these tests require you to have an opportunity to be monitored sleeping comfortably.

Polysomnogram for Sleep Apnea Diagnosis

The most frequently used test for sleep apnea is known as a Polysomnogram. This test uses various diagnostic devices in order to evaluate blood pressure, heart rate, eye movement, and brain activity during sleep. This test also measures other factors, including the rise and fall of your chest, snoring, and the rate at which air flows in and out of your nose, as well as oxygen levels in your blood stream.

As you can imagine, this test is fairly elaborate, so it generally requires that you visit a specifically designed sleep laboratory or sleep center. There is no pain involved with the procedure, and it's no different than a normal night's sleep, except of course, you will be fitted with a number of sensors attached to your finger, limbs, chest, face, and scalp.

These devices will help your sleep specialist provide you with an informed diagnosis with regard to your sleep apnea, which will help him or her provide you with the most effective form of treatment to meet your needs.

CPAP Sleep Apnea Treatment

The most effective method to treat Sleep Apnea is known as a CPAP, or Continuous Positive Airway Pressure device. This works exactly how it sounds. It enhances air flow through your nose and throat, widening your airway and helping you sleep more soundly through the night. The elaborate testing during your sleep study will help your physician properly calibrate the CPAP to meet the needs of your body at rest.

There are also tests which can be administered at your home to provide diagnostic data regarding your sleeping pattern. The most commonly used device is known as a Home-Based Portable Monitor. Of course, this device will not provide the same depth of results as a Polysomnogram, but it can provide valuable data at a cheaper cost. In particular, the home monitor measures the rise and fall of the chest, heart rate, air circulation, and blood-oxygen levels. Often, this test is used as a preliminary examination for patients, in order to see if they actually need a sleep study.

What Are Sleep Apnea Treatment Options

There are a number of options available to sleep apnea patients, dependent upon the severity and source of their apnea. These options include breathing devices, mouthpieces, changes in lifestyle, and surgery. Obstructive sleep apnea is generally not treated with medication

What Are the Goals of Sleep Apnea Treatment?

  • Reduce Fatigue

  • Stop Snoring

  • Make It Easier to Breath During Sleep

Because sleep apnea is commonly associated with other conditions such as hypertension and obesity, Sleep Apnea treatment is often combined with other forms of treatment in order to relieve these other related medical conditions.

It is important to treat sleep apnea, because in doing so, you can reduce the risk of a variety of related medical conditions, especially those related to the heart and cardiovascular system, including stroke and heart attack.

The treatment that will work best for you depends both on your medical condition and your personal preferences, and your sleep specialist will help you pick the ideal treatment option to meet your needs.

For patients with mild sleep apnea, the best form of treatment may simply be a mouthpiece, combined with changes in lifestyle. On the other hand, patients that experience more severe sleep apnea will likely be most effectively treated with a CPAP or with surgery.

In some cases, your issues with daytime fatigue may come from sources other than Sleep Apnea, and if your Apnea Therapy isn't providing you the results you need, it's likely that you aren't allowing yourself adequate rest. You need seven to eight hours to become fully rested, and some patients actually need more.

If the combination of sleep and medical treatment aren't effective, you and your sleep specialist will have to explore other potential options.

Adopting Healthier Habits to Encourage Better Sleep

For patients that only have light sleep apnea, you may actually recover from your condition simply by altering your habits and lifestyle in order to improve your sleep.

  • If you suffer from a stuffy nose due to allergies or other conditions, use medications or nasal sprays to improve your condition

  • Make the effort to sleep on your side. Obstructive Sleep Apnea is most commonly an issue when a patient sleeps on his or her back. There are shirts and pillows that can inhibit back-sleeping and help alter your habits.

  • If you are overweight, make the effort to lose the weight and reach a healthier weight. Soft tissue can inhibit airways, making it harder to breath during sleep.

  • Don't take medications that cause you to become sleepy, and limit your use of alcohol, entirely if necessary. Depressants cause your airway to become more restricted because the muscles relax.

  • If you are a tobacco user, stop smoking.

  • For some patients, a simple device known as an oral appliance can mitigate the effects of sleep apnea. It can also be used for snorers.

In regard to mouthpieces, you can actually visit an orthodontist or dentist, that can built you a mouthpiece designed specifically for your mouth to increase airflow. This mouthpiece will open your mouth very slightly, preventing your tongue and your jaw from getting in the way of your breathing.

Breathing Devices for Sleep Apnea

For patients that have more troublesome sleep apnea, there are medical devices that promote airflow by actively circulating air, keeping the airway open. The most prescribed treatment for more severe sleep apnea is the CPAP. There are two types of CPAP. The most common device utilizes a mask which covers your nose and mouth, but some devices just introduce airflow through the nose. This product provides a slow and steady stream which delivers air to the throat. In doing so it makes it easier to breath.

It's important to recognize that snoring and sleep apnea are related but not identical health conditions. Just because you are no longer snoring doesn't mean that you no longer need your CPAP or have been cured of your condition. Sleep Apnea is chronic and moderate to severe sleep apnea will return if you suspend treatment.

Under most circumstances, a professional will visit your home in order to prepare the CPAP for use, dependent upon the recommendation of your physician. It's also important to recognize that your condition may change over time, and this might necessitate changing the settings on your CPAP periodically to improve air flow. Of course, this should only be done by your sleep doctor.

Some people experience side-effects as a result of using a CPAP. Most common side effects include headache, dry mouth, skin irritation, and stuffy or dry nasal passages. Also, if the CPAP isn't programmed correctly, it can lead to stomach discomfort and bloating.

For the most part, these side-effects can be easily treated, helping you to get the most out of your CPAP device. It's important to be open with your sleep doctor and the tech that comes to your home to make sure that your CPAP treatment is optimal.

For patients that experience issues with runny or dry nasal passages, there are ways to increase the moisture content of the air to improve response. Also, you may benefit from choosing a mask that fits your face more securely.

Most patients that use CPAP find that the device improves their sleep quality and their energy levels and are satisfied with the treatment.

Sleep Apnea Surgery

In major cases of Sleep Apnea, the patient may benefit most from surgery. The form of surgery required depends on the specific cause of Obstructive Sleep Apnea. In general, the goal of Sleep Apnea Surgery is simply to open airways more securely. This can be done by removing, stiffening, or shrinking soft tissue in the throat and mouth, and can also be accomplished by adjusting the jaws to increase airflow.

Soft tissue surgery can be done either as an outpatient procedure or at a hospital. If the goal is simply to shrink soft tissue, it may simply require an injection or other form of treatment, rather than surgery. If the goal is to increase the thickness of the tissue, the surgeon may make a small incision and place a bit or sterile, hard plastic into the tissue.

If the goal of the surgery is strictly tissue removal, this form of treatment will only be provided at a hospital, and you will require anesthesia. After treatment, there is a chance that you will experience pain of the throat for seven to fourteen days. Finally, pediatric patients may benefit from tonsil removal, which is a common and standard surgery.


What is Sleep Apnea and How Does It Impact Health


Written by Dr. Welsh, Published on 27 July 2014

What Is Sleep Apnea?

Sleep Apnea is a relatively common medical condition which is characterized by shallow breathing or pauses in breathing during sleep. Different patients experience this condition for different reasons, and also to different severity. Some patients only stop breathing for a few seconds, while other may stop breathing for a few minutes, and actually shock themselves awake with a choking or snorting response which leads them to gasp for air. In extreme cases, breathing may stop thirty times in an hour, or even more.

For most patients, Sleep Apnea is a chronic condition which has a devastating effect upon sleep quality. This is because changes in breathing pattern alter sleeping patterns as well. In order to get a good night's sleep, we need to spend a certain length of time in deep sleep, and sleep apnea causes patients to experience reduced sleep quality, owing to reduced time spent in deep sleep.

Because sleep apnea inhibits sleep quality, one of the most common symptoms is daytime fatigue and exhaustion, because the body never recovers its sleep debt, no matter how long that the patient remains asleep.

Why Is Sleep Apnea Bad?

Sleep Apnea is a major problem, not only for its impact on sleep quality, but because it is one of the most commonly undiagnosed disorders, because it occurs as one sleeps, and many patients don't even realize they suffer from the condition. There is also no way to diagnose sleep apnea via blood testing, and the condition cannot be diagnosed through a normal doctor's appointment. Often, it is not the patient that recognizes his or her sleep apnea, but a sleeping partner, member of the family, or roommate.

Although Sleep Apnea has many causes, most patients with this condition suffer from obstructive sleep apnea. In the case of this obstructive sleep apnea, airways shrink or temporarily close during sleep, which leads to pauses in breathing, or breathing which is too shallow to meet the needs of the sleeping patient.

Snoring Most Common Symptom of Sleep Apnea

Because of this blockage, one of the most recognizable symptoms of sleep apnea is heavy snoring. Because the airway is partially blocked, the air reacts with flaps in the nose and throat, making the signature sound. This condition can occur to anyone, but patients that are obese or overweight are most likely to experience the condition.

A minority of sleep apnea patients suffer from central sleep apnea. This is a sleep-breathing disorder caused by miscalibrated signaling from the brain. The part of the brain which is in control of breathing malfunctions during sleep, leading to pauses in breathing. Most commonly, this condition is a symptom of other conditions, or the use of particular medications. These patients also rarely experience snoring.

What Are Common Risks Associated with Sleep Apnea?

  • Elevated Risk of Wrecks and Workplace Accidents resulting from exhaustion

  • Abnormal Heartbeat

  • Human Growth Hormone Deficiency

  • Testosterone Deficiency

  • Elevated Risk of Heart Failure and Cardiovascular Disease

  • Elevated Risk of Diabetes, Obesity, Stroke, Heart Attack, and Hypertension

  • Elevated Cortisol Level

What Are the Causes of Sleep Apnea?

The reason why Sleep Apnea can't be diagnosed in a normal doctor's visit is because breathing works differently while we are awake. For example, the throat muscles remain firm, leaving the airway unimpeded from the nose and mouth to the lungs. After you fall asleep, the muscles become more relaxed, which shrinks the airway. Also, while we are awake, we can consciously regulate breathing to an extent, whereas, while we sleep, the brain self-regulates breathing.

There are a number of physiological issues that can lead to Obstructive Sleep Apnea:

  • Aging increases the risk of sleep apnea, as the subconscious brain sometimes weakens its signal to keep throat muscles tight

  • Some patients have bone structures in the neck and head which naturally restrict airways

  • Obesity can cause sleep apnea, because soft tissue puts pressure on the windpipe during sleep, leading to trouble breathing during sleep

  • Abnormally large tonsils and tongue

  • Muscles of the tongue and throat relax too much, obstructing the opening of the throat

What is the Direct Physiological Effect of Sleep Apnea?

Because sleep apnea obstructs breathing, the lungs don't absorb enough oxygen, which leads to oxygen deprivation. The reason why patients wake up abruptly is because, when oxygen levels in the blood drop below a certain concentration, it causes the brain to signal the sleeping patient to awake in order to restore oxygen flow. The body responds to this signal by suddenly tightening muscles in the mouth and throat.

Because the body isn't getting enough oxygen during sleep, this vastly increases the risk of cardiovascular issues, including arrhythmia, stroke, heart attack, and hypertension. It also triggers the release of fight-or-flight hormones such as cortisol, which can cause adrenal fatigue, as the body is producing an exceptionally high level of stress hormones. This also saps the body of resources necessary to produce sex hormones such as Testosterone and Estrogen, as well as Human Growth Hormone, which impedes health and wellness and can accelerate issues associated with aging.

Sleep Apnea also has a depressant effect upon metabolism, which causes the patient to be more likely to gain weight, and also increases the risk of diabetes. Often, patients with obesity actually suffer from the condition largely because of their underlying sleep apnea, which in turn causes sleep apnea to exacerbate.

What Individuals Are Most Likely to Experience Sleep Apnea?

  • Around 50% of patients with sleep apnea are overweight or obese

  • Both women and men experience sleep apnea, but men are at an elevated risk

  • Risk of sleep apnea increases with age

  • Heredity plays a role in sleep apnea

  • Some individuals have airway structures that naturally lead them to be predisposed to sleep apnea

  • Smokers are more likely to experience sleep apnea

What are the Symptoms of Sleep Apnea

The most noticeable symptom of sleep apnea is chronic snoring. Because airways are partially or completely blocked, this leads to loud snoring, and also may lead the patient to become shocked awake resulting from lack of oxygen.

The amplitude of snoring associated with sleep apnea is often dependent upon the manner in which the patient is laying. Generally, snoring is most obtrusive when sleeping on one's back, and is less of an issue when one sleeps on his or her side. This snoring may also not occur every night, and may be loudest with the patient is excessively fatigued and exhausted. Snoring associated with sleep apnea becomes worse over time for some patients.

Although snoring is one of the characteristic symptoms of sleep apnea, many patients suffer from the condition without experiencing sleepiness.

Another symptom of sleep apnea is daytime sleepiness. This fatigue can be so severe that it impacts one's ability to drive or work. Individuals with sleep apnea often find it very easy to fall asleep any time there is a lull in activity, without regard to how long that they slept the night before.

Other common symptoms related to sleep apnea include:

  • Sore throat upon waking

  • Dry mouth in the morning

  • Frequent need to urinate throughout the night

  • Personality issues, including mood swings, depression, and irritability

  • Issues with focus and concentration

  • AM Headaches

Pediatric sleep apnea patients often experience the following symptoms:

  • Irritability

  • Anger

  • Issues with academic performance

  • Tendency to breath through one's mouth


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