Guilty After Eating Foods High in Sugar?

Written By: Maria Espejo-Serrano; SLU Dietetic Intern

 Guilty After Eating Foods High in Sugar?

We’ve all accidentally had more sugary sweets than we’ve intended to eat or had an extra serving of ice cream or cake slice. Whatever it may be, you may have been accompanied by feeling energetic to tired, nauseous, a headache or just an icky (guilty) feeling. It is important to remember eating sugar should not make you feel guilty–it is not a moral failure. If you deprive or restrict sugar it can usually result in cravings or guilt. If you mark a food as “off limits” it can cause your brain to want it even more. According to WebMD, eating sugar gives your brain a big surge of the feel-good chemical called dopamine. This goes without saying having too much sugar can lead to a sugar high surge that eventually leads to a sugar crush. What happens is once your blood sugar surges to respond to the influx of sugar and your metabolism burns through it, your system crashes and you end up feeling groggy and slow. Overly highs and lows after eating sugar can be a sign of sugar sensitivity (mention this to your doctor if it occurs often). 

How can you overcome these feelings?

Katie Hake, a Registered Dietitian and Fitness Professional, states “By opening your mind to realize you have permission to eat whatever you’d want will ultimately lift the burden of guilt from you.” It is important to listen and feel what your body needs–practice mindful eating. This means have your donut, have your extra serving of cake or ice cream, but make sure you savor it or if your body feels full, stop eating and save it for later. Keep in mind your body needs adequate amounts of sugar. For example, without sugar, you wouldn’t have adequate energy for the cells in your body to use. Make sure you note the difference between sugar found naturally in a food product and added sugars. For example, an apple naturally contains about 18 g of sugar, but a caramel apple contains about 28 g of sugar (depending on the type of caramel and how much is put on the apple). Added sugars contain no nutritional value. The American Heart Association recommends limiting the amount of added sugar of no more than 100 calories per day. This is about 6 teaspoons for women and no more than 9 teaspoons for men. 

References

Added sugars. www.heart.org. (2022, July 22). Retrieved January 10, 2023, from https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sugar/added-sugars

Hake, K. (2021, May 14). Guilt after eating sweets? read this. Katie Hake Health & Fitness, LLC. Retrieved January 10, 2023, from https://www.katiehake.com/blog/sugar%20guilt#:~:text=By%20opening%20your%20mind%20to,Have%20compassion.

Holesh, J. E., Aslam, S., & Martin, A. (2022, July 25). Physiology, carbohydrates - statpearls - NCBI bookshelf. NIH: National Library of Medicine. Retrieved January 7, 2023, from https://www.ncbi.nlm.nih.gov/books/NBK459280/

      Sproutedroutes. (2021, February 9). Ate too much sugar? here's what RDS say to do next.     

            mindbodygreen. Retrieved       January 7, 2023, from

To Breastfeed or Not To Breastfeed

 Written by: Jane Daum; SLU Dietetic Intern

*disclaimer: I will be including chestfeeding when discussing breastfeeding and breastfeeding mother/mothers refers to a lactating women or person*

            If you have received any type of education about pregnancy and/or postpartum, it is likely that you have heard the term “breast is best” and to put it simply, feeding your baby with the milk your body made is a pretty special thing. While breastfeeding seems like a thing that should be human nature, it can actually be quite challenging and confusing but hopefully this blog will help clear up any misconceptions you might have about breastfeeding!

            Breast milk is a perfectly crafted beverage made specifically for a growing infant and if possible, babies should be exclusively breastfeed for the first six months of life, a fact that the CDC, AAP, and WHO all agree on. Now, within the United States there is a large percentage of mothers who believe they actually cannot breastfeed but in fact, it is very rare a maternal contraindication would cause a mother not be able to breastfeed their baby. So, if you’re ready, let's bust some myths!

        1) If a breastfeeding mother consumes alcohol, they should pump and dump….. If drinking in moderation, pumping and dumping might not be necessary. Four hours after consuming 1-2 standard drinks, the alcohol will be flushed out of your system and not present within the breast milk, making it safe for your baby. To reduce wasting the milk your body worked so hard to make and you took the time and effort to pump, try to plan your drinks around your baby's feeding schedule. Feeding your baby and then enjoying wine with friends, your baby will be content until its next feed and no milk will be tossed down the drain!

        2) I cannot breastfeed if I have *insert medical condition*….. Unless diagnosis includes human T-cell lymphotropic virus, untreated brucellosis, ebola , HIV or if your baby has galactosemia, breastfeeding is possible. It is a common belief that if a mother has hepatitis C or herpes they cannot breastfeed but actually if symptoms are managed, breastfeeding is a safe option. In relation to Hepatitis C, management includes checking to ensure the nipple is not cracked, if the nipple is cracked do not feed on that nipple and check to see if the other is usable. Similarly, if there is a herpes flare on the nipple do not feed from that nipple and check the other one. Mothers who are malnourished can also breastfeed but milk supply might be affected. Always consult your doctor about concerns relating to breastfeeding and medical conditions.

        3) Breastfeeding will come naturally to your baby but it will always hurt you in the beginning…. Not always. Breastfeeding will be a learning experience for both you and your baby so do not get discouraged if feeds aren’t going well. In these cases, ask your doctor about seeing a lactation consultant and what they can do to help. Also ask your gynecologist or lactation consultant about safe products that will aid in side effects that occur while breastfeeding.

        4) “Once I hit 6 months I should stop breastfeeding”..... Breastfeed can be continued up to 2 years and is recommended. After the 6 month mark, instead of taking away breast milk add in complementary foods to support your baby's growth and nutrition needs.

        5) Formula feeding your baby makes you a bad parent…. Absolutely not. If a mother has the ability to breastfeed or pump, it is recommended that breastmilk is given but every person’s body is different and sometimes breastfeeding is not the correct option for a mother and baby. Breastfeeding can lead to painful complications like mastitis, workplaces/communities might not be accepting of pumping or public feedings and proper resources may not be available.

Breast milk is an amazing thing that when given to babies can help build their immune systems, expose them to common allergens, give them all the macros and micro nutrients they need and even help their sleep cycle but getting the breastmilk is not a simple task. Which is unfortunate because breast milk also has health benefits for mom like decreasing risk for ovarian and breast cancer. So during the birth to feeding process though, it is very important that all mothers feel supported, respected and safe. This can be done by asking what they would like to be referred to as (for example, mommy or birthing parent), if they feel comfortable having their chest exposed and asking about your concerns/feeding plan. Once the birthing parent feels comfortable and supported, discussing the importance of breastfeeding and encouraging them to put their bodies through the breastfeeding process will be more effective.

At the end of the day though, the most important thing is having a fed baby, whether they are fed by breast milk or formula. If you’re a parent and your baby is full of calories, you’re doing a pretty great job.

The Effects on Sleep Deprivation

 Written by: Kelly Douglass; SLU Dietetic Intern

        Adequate sleep is an essential component of health that is often sacrificed in the name of productivity. We commonly use willpower to help us overcome the side-effects of sleep deprivation in the short-term. But few people realize that long-term sleep deprivation has effects on the body that go beyond fatigue and loss of focus. Rather, it can lead to systemic physiological changes that affect our immune system, appetite, and overall risk for developing various diseases. Let’s dive deeper into why.

       1. Decreased Immunity

        The immune system is a cooperative symphony of cells, tissues, organs, and proteins that work together to help the body fight infections and other diseases. Research shows that the immune system response is greatly affected by the time of day. This indicates that circadian rhythm plays a key role in the functioning of our immune system.

        Sleep deprivation negatively alters our circadian rhythm. This affects processes of the immune response that include leukocyte mobilization and trafficking, chemotaxis, cytokine release, and T cell differentiation (Haspel). In simpler terms, the immune response is less effective in an environment of sleep deprivation. This phenomenon was observed in another study where 153 subjects were split into groups based on their reported sleep quality (time in bed vs. actual time asleep) and duration over 14 consecutive days. The groups were then equally exposed to rhinovirus (a.k.a the common cold) via droplets directly administered to their nostrils. The results of the study showed that those with <7 hours sleep had a 2.94 times greater likelihood of developing a cold than those with ≥ 8 hours of sleep. Those who scored < 92% for sleep quality had a 5.50 times greater likelihood of developing a cold than those with a sleep quality score of ≥ 98%. Therefore, sleep quality and sleep duration directly influences our resistance to illness (Cohen).

       2. Appetite Dysregulation

        Sleep has a direct impact on our hormone levels. Two of those hormones being leptin and ghrelin. These hormones are responsible for regulating our appetite because ghrelin increases hunger and leptin decreases hunger. Research has shown that those with shorter sleep have reduced leptin and elevated ghrelin levels. One study found that habitual sleep around 5 hours per night produced 15.5% lower leptin and 14.9% higher ghrelin than for those getting around 8 hours of habitual sleep. These changes in our hormone levels increase appetite and are associated with having a higher BMI. Therefore, it is important to get enough sleep to keep our appetite’s hunger and fullness cues accurate, helping us to more easily maintain a healthy weight (Taheri).

       3. Increased Risk of Disease

        Chronic sleep deprivation has systemic consequences on our physiology. One major result is an increase in inflammation. This is reflected in having higher circulating cytokines, interleukin-6, C-reactive protein which is a marker of inflammation that is commonly elevated in people at risk for heart disease and diabetes. We also know that stress hormones, like cortisol, rise during sleep deprivation which contribute to higher inflammation as well. This higher inflammation is linked to a greater risk of developing cardio­vascular disease, high blood pressure, and diabetes. We can also deduce that sleep deprivation increases the risk of obesity from what we have already described about its link to increased appetite via leptin and ghrelin dysregulation (Harvard Health).

        So how do we ensure we get enough sleep to protect our day to day sanity and our overall long-term health? From the experience of a graduate student, I can say that it is most important to remember that rest is not the same as distraction. Rest is productive! Without it, we can not function at our best. Next, I would be honest with myself about how much sleep I really need to feel good and plan for it. Some people feel great on 6-7 hours of sleep and others need 8-10 hours. For example, I am someone who needs at least 8-9 hours of sleep to feel good in the morning and, during times of extreme stress, I may need more. One person’s needs are not more or less justified than another’s. Finally, I would eliminate bright light and technology at least 1 hour before bedtime to help the mind wind down since we know that bright blue light from our phones decreases melatonin production. Try these tips for yourself and rest assured that you are helping your health in more ways than one when you prioritize your sleep.

3 Reasons Why You Should Eat Before Your Morning Coffee

 Written by: Catherine Cline; SLU Dietetic Intern

            A popular piece of advice being passed around on social media right now is to stop drinking coffee in the morning on an empty stomach. It seems logical, but why exactly are so many dietitians and other care professionals suggesting this? I’ve researched the reason behind this advice so you don’t have to. Here are the main 3 responses your body has after a cup of joe before breakfast.

            1. Caffeine increases stress hormones

When you drink coffee, the caffeine causes a spike in cortisol levels. Prolonged high levels of cortisol can negatively affect your immune system and central nervous system responses. You may be thinking, “Well I’ve been drinking coffee for so long I don’t feel the caffeine anymore!” Thankfully, one recent study found interesting results for all those high-tolerance coffee drinkers out there. In a randomized, placebo-controlled, double-blind 4-week crossover trial, the researchers studied the effects of zero, moderate (3 cups), and high caffeine (6 cups) intake in young, healthy men and women. They wanted to see if those who had been consuming coffee daily had less reaction to those who consumed low amounts. They found that cortisol still spiked after consumption, even in those that were consuming caffeine daily. With these high cortisol levels, your body’s ability to regulate blood sugar is affected, which brings us to our next point.

            2. Blood Sugar Spikes

Blood sugar control is often overlooked as an important part of eating. If your blood sugar spikes and drops inconsistently, you’ll likely be more easily fatigued, struggle with irregular sleep patterns, and have mood imbalances, among other problems. Everyone can massively benefit from properly maintaining blood sugar, especially in the morning. One recent study looked at the effects of drinking coffee before a glucose drink compared to a group that only consumed the glucose drink in the morning. While the blood sugar control remained consistent for the control group, those who drank coffee on an empty stomach experienced a 50% increase in blood glucose response. This can negatively affect blood glucose control for the rest of the day. Eating breakfast with or before coffee, or just eating a meal higher in protein and fat can help mitigate any blood sugar fluctuations.

            3. Caffeine is an appetite suppressant

The third and final concern is that coffee can suppress your appetite. Drinking coffee on an empty stomach can result in the caffeine being absorbed more quickly. With the caffeine being absorbed more quickly, you may forget to even eat at all! Many people may have their morning coffee and then “not feel hungry” and skip breakfast. Not only are your cortisol levels higher now, but you’re less able to tune in to your body’s true appetite due to the fast absorption of caffeine acting on your body.

            In the end, high cortisol levels can contribute to blood sugar spikes, resulting in many consequences. Additionally, caffeine is more quickly absorbed on an empty stomach and can suppress appetite. Well-balanced meals containing fat and protein along with carbohydrate sources can help you get off the blood sugar rollercoaster of fatigue and poor mood regulation.

            Try switching it up and have coffee with or after breakfast and see how you feel. Ultimately, advice you see on social media may apply to you and may not. It’s important to look at the research to fully understand the reasoning behind the advice. Changing your coffee consumption time might be able to help you feel better throughout the day and ready to tackle whatever comes your way. Now all you have to do is try it for yourself!

Thai Curried Butternut Squash Soup Recipe

Written by Cayce Chaykowsky; SLU Dietetic Intern

         The fall weather is the perfect time to stay indoors and make some soup. Butternut squash is a staple fall ingredient. It is a very popular ingredient used for soups or roasts during this time of year. Butternut squash is a good source of potassium, Vitamin C, Vitamin A, and fiber! I always enjoy a good bowl of butternut squash soup, but I wanted to make it different this time. I thought why not add some spice! The recipe I decided on is a Thai curried butternut squash soup from Cookie & Kate. This will be my first time trying this recipe and I’m excited!

            Thai curry is a very authentic dish that is popular in Thailand. It usually consists of different pastes to add spice to the dish. The red curry paste contrasts beautifully with the sweetness from the butternut squash to provide a nice dish full of flavor. Curry spice has anti-inflammatory properties, can boost your digestive system, and can improve heart health due to improved blood vessel function and blood flow. The recipe calls for coconut milk which is a staple in Thai cuisine because it can cut the spice of a dish. The coconut milk and butternut squash add sweetness to the dish that cuts the spice of the red curry paste, creating a beautiful dish of a warm spice. The coconut milk provides a lactose free source of medium chain fatty acids, antimicrobial and antifungal properties. One serving of this soup provides 169 calories, 16g carbohydrates, 12g fat, and roughly 2g protein. The soup does have a higher saturated fat content

        .Reflecting on this experience, I enjoyed spending time cooking this dish with my friends. We all got involved with different tasks, like cutting the butternut squash and combining the spices. I love that aspect of cooking. Spending time with family and friends in the kitchen is something I have loved ever since I was a little kid. As for the flavor, the soup tasted amazing. It had the perfect amount of spice for my preference. If you try this at home, you can always add more spice. All recipes are customizable. I was so happy to try a different way of preparing one of my favorite soups during the fall season. We toasted a baguette to dip in our soup. The next time I make this dish, I would like to try adding rice and whole vegetables to add some texture to the soup. It might help make the dish more filling. I hope you will try this at home with your family!

Keto Product Tasting

 Written by Joe Clark; SLU Dietetic Intern

        As I progress further into my career path and the nutrition field, the more I gain an appreciation of the nutrition community and all the individuals that are part of it. I’ve realized a good majority of the community are so welcoming and truly want the best for the other professionals in the community and any clients/patients that are seeking out nutritional assistance. However, there are some companies/individuals that seek self-profit over the public’s wellbeing. This is more apparent in fields such as real-estate and property management where we can see individuals using the demand of shelter, a necessity to live, to gain a large profit. While nutrition doesn’t necessarily have the same problem to that extent, I have gained the opinion that some individuals have started to use the general public’s love of FAD diets as a profitable business.

        While this sounds radical initially, I would like to share my thought of reasoning. These FAD diets are notorious for catching traction on social media and spreading like wildfire. When these FAD diets become popular, it’s almost inevitable that some individuals that have “success” from using the diet and claim its magical and everyone needs to try it. This is where the problem really begins. If these individuals have a strong platform, they can project the false message that the diet alone gave them the results that they are so proud of. Individuals who are not that knowledgeable on nutrition might have the compulsion to mimic the lifestyle and diet of that the individual that had success on the FAD diet. This leads to the possibility of individuals coaching the public on a diet that might not have a lack of evidence-based studies. Another profitable business opportunity that arises are products that go hand-and-hand with these FAD diets. Some of these diets can be very restrictive and take away a lot of the tasty foods that people hate to give up. So, some individuals create products that allow individuals to still “indulge” while staying on their diet. While this just seems like a normal business scheme, it still doesn’t sit right with me due to the lack of foundation of the diets these products were created for. These products were created by these companies to profit on their target audiences’ cravings and desires that are being restricted by their diet. It hurts as an individual in the nutrition field when I know that there is so many better solutions to their target audiences’ problems, but the misinformation of social media got to them first.

        The one FAD diet that is really thriving right now is the keto diet. While not getting too into the history of the diet and why it became so popular, I can say that I’m not the biggest fan of it. The highly restrictive diet gives the perception of high initial weight loss in the form of fat but is mostly water weight. The diet doesn’t have any significant literature for long term weight loss for the public and creates a poor relationship with food by almost eliminating carbohydrates. I don’t recommend healthy individual goes on the keto diet for weight loss and I can say that a good amount of RDs would agree with me, but this doesn’t stop companies from using the keto diet as a business opportunity through product creation.

        I wanted to go to the store and try out some of these keto products and see if there any good. I went to Walmart and bought any product that had “keto” on the front of the product. While I wanted to get 5+ items to try from, I realized quickly that these companies are really profiting off their target market group by almost doubling their non-keto competitor. So, I had to settle with only three products; Equate Fat Cups, Wonderworks Keto Friendly Cereal, and CanDo Keto Krisps. Just from these three products, I spent $24.79. To put that in perspective, that's half of my weekly grocery budget. I was hoping that with these price points, the taste of these products would be outstanding, but I shouldn’t have gotten my hopes up. As shown in my Tik Tok, the only product I thought was okay was the Wonderworks Keto Friendly cereal. The taste was okay, but I mostly was impressed that it had 17 grams of protein for that quality of taste. The Keto Krisps was okay due to the strong peanut butter taste that I love, but still manage to ruin it a little by adding an artificial tasting chocolate taste and a very crumbly and dry texture. However, the Equate fat cups managed to take the award of being the worst tasting out of the three. When I say it tasted like a sad Reese’s cup, I really mean that it tastes so artificial and fake that I can barely tell what I’m eating. It leaves a fake aftertaste in my mouth that is so bad that I wanted to eat another so I could get rid of it. After tasting just three keto products, I realized that to an individual that eats a “normalish” diet these products taste terrible, but I can understand how they would taste good if I was deprived of sweets and sugar for a period. It hurts me to really understand how much these diets are restricting some people’s food choices and some people aren’t even getting closer to their nutrition/health related goals through it. This experience made me realize that future dieticians like me need have a lot of work to do by clearing up the misinformation on FAD diets and nutrition. It might be a lot of work ahead of me, but I’m excited to see change in the future.

TikTok Video

Experience at FNCE 2022

 Written by Andrew Ceballos; SLU Dietetic Intern

        Coming up to FNCE, I had no experience going to a professional conference of any sort. Being a dietetic intern, budgeting is important in our very busy lives. Once the news spread about a really good deal on a flight to Orlando, I knew it was time to book the flight. Every intern from our class that was attending FNCE in person was on the same flight, so we had plenty of time to bond. At the boarding gate I looked around and saw multiple laptops open, headphones in, and focused faces trying to complete assignments, rotation work, or even studying for exams before we depart from Missouri to the sunshine state. 

 

        Looking through the topics and sessions for FNCE, I was surprised to find so many topics that were interesting to me. Among these were Athletes with Eating Disorders, Optimizing Sleep for Better Health, and Nutrition Counseling for Individuals with Disabilities. On Day 1, I was able to attend sessions on athletes with eating disorders, the evolution of cystic fibrosis management, plant-based nutrition and chronic disease, and intermittent fasting in athletes.  

 

        Day 2 of FNCE had another wide array of topics. The first session I attended was on inflammation and metabolic disease. Next, I had the opportunity to listen to Ginger Kerrick speak about her life and accomplished career with NASA. I also attended nutrition counseling for individuals with disabilities which was my favorite topic because of my experience working with this population. The final session I attended was on cancer and exercise. I also was able to attend the poster sessions both days and learn about what others in the profession are doing while also getting to interact with businesses about their products and companies. 

 

        Knowing myself, I never thought I would I enjoy a conference as much as I was able to enjoy FNCE. I was able to advance my knowledge in a variety of topics, some that I know better than others, and consider these when returning to my classes and dietetic internship.   

TikTok of Experience