Handout for Week January 11, 2016

Soda Addiction - Regular and Diet
( Prevention Magazine 1/2016 by Aviva Patz reference)


Drinking soda provides a caffeine high, a sweet jolt and the enjoyment of popping the can. Yes even artificial sweeteners can provide the sweet jolt. These sweeteners stimulate the production of insulin and thus lower your blood sugar and increase cravings and increase the propensity for insulin resistance. These metabolic effects lead to belly fat, weakened bones, and the metabolic syndrome ( high blood pressure, elevated glucose (regular), cravings (artifical), and elevated cholesterol )

What we need to do is "crush the can or throw away the plastic bottle" It takes  21 days to break a habit with a new one.

The steps are as follows:

1.  Why do you want it? Boredom? Energy? Substitute coffee or tea for the caffeine
2.  Replace "I can't have a soda" with " I do not drink soda"
3.   Ask friends to support you
4.   Identify the high risk times for you and avoid them or substitute something, not food
5,   Check your thyroid function and think about estrogen and progesterone levels
6.   An addiction leads to decreased dopamine, serotonin, and norepinephrine ( feel happy chemicals)
7,   Addictions can lead to insomnia , headaches, fatigue, depression
8,   Increase protein intake, do not skip meals, get sleep
9.   Use our Blue Cards to assess your weak times
10, Add vanilla extract, coconut or cinnamon to coffees to make them more tasty
11. Dash of salt to sweets enhances their sweetness - watermelon and salt most common used
12. REMEMBER one a day is most likely not bad, it is the excess or chronic use that makes the       difference


Dr B