North Shore Children & Families
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In Good Health
Sweet Nothings by Andrea Cohen, M.Ed. A common adage among food activists states: “Just because it’s edible, doesn’t mean it’s food”. This pithy saying is never more accurate than in the dialogue concerning refined sugar. By now, most of us have heard the news that sugar is a growing concern in the standard American diet. We have read about the medical links to obesity and diabetes, not to mention possible links to hyperactivity, anxiety and depression. So why is sugar so menacing and how do you know if your children and families are getting too much? The vast majority of the refined sugars in the United States food supply come from high fructose corn syrup, sugar cane and sugar beets. The refining process strips away all enzymes, vitamins, minerals and fiber – leaving nothing but flavor, empty calories and a substance with a powerful impact on your body’s health and wellbeing. When you eat foods made up of carbohydrates (sugars and starches), your body responds with a rise in blood sugar and your pancreas is alerted to release more insulin. If your body is working in balance and you eat a small amount of sugar, the rise in your blood sugar and the amount of insulin released are in healthy relation. If not, a large insulin response can make your blood sugar level drop too low or too quickly. At first, it’s terrific – these
shifts in blood sugar can make you feel energetic, stimulated and happy! Soon, however, your levels plunge and you will feel tired, overwhelmed and irritable. Continued on page 16
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North Shore Children & Families
Sweet Nothings Continued from page 15
If we know and understand this chemistry in our own adult bodies, it is no wonder that children often have volatile relationships with sugar and sweets. Some children seem more prone to “sugar highs” and “sugar lows” than others. Because we all have different nutrition needs and responses, it can be challenging to know how much is too much when it comes to sugar intake (unless or course you have a sugar free household). Start by simply watching your kids. Take notice of their relationship with sugar. Are they begging you for sugary sweets? Waking up in the morning gripped with the need for high sugar breakfast cereals or toaster treats? Mood swings, attention struggles, extreme sensitivity and defensiveness can all be indicative of excess sugar consumption. Many nutritionists believe that children with diabetes, obesity, attention deficit disorder or oppositional defiance disorder may show a heightened sensitivity to the affects of sugar. The U.S. candy industry brings in $32 billion annually and soda – liquid candy! – nets $115 billion. If your child drinks one can of soda, she is ingesting between 8-10 teaspoons of sugar. Refined sugar has now crept into many savory foods as well. Don’t be surprised to find some incarnation of sugar in pizza sauce, salad dressing, soup or bread. Celebrated professor of nutrition, scientist and author, Marion Nestle, prompts us to go easy on ourselves when it comes to our collective sweet tooth. In her comprehensive food guide, What to Eat, Nestle explains, “Humans are born with a predilection for sweetness to stimulate sucking reflexes. Breast milk is sweet because it contains lactose, a double sugar of glucose and Galactose. So it is normal to
like sweet foods” (p. 332). Other researchers speculate that early humans coveted sweet flavors because they were high energy foods and were rarely associated with poisons. Wherever our love for sugar comes from, the yearning for sweets is commonly amplified during holiday celebrations and special occasions. Sugar sneaks into our diets and our bodies take notice. Here are a few things you can do today to explore the question of how much is too much for you and your children: • Enjoy a breakfast high in protein and whole grains • Exercise releases endorphins that can help ease sugar cravings • Young children should not go more than 3 hours without eating • Don’t worry about eliminating sugar, just start by becoming aware! Reference Nestle, M. (2006). What to eat. North Point Press. Andrea Cohen, M.Ed., is a local food psychology coach. Visit her website at www.fullcirclefoodcoaching.com.
Pediatric Neuropsychology Service Neuropsychological, Psychological and Educational Evaluations Children and teens ages 6-19 and young adults to age 25 70 Washington Street, Salem, MA
Contact Dr. Joseph Begany at 781-249-2901 / pedineuro1@gmail.com www.pedi-neuropsych.com Typical referral concerns include: • Attention problems (ADD / ADHD); problems with motivation, organization, learning and memory; psychiatric issues; social development difficulties; problems with academic achievement & learning disabilities; behavioral and emotional problems. • Autism Spectrum Disorders: Asperger’s Disorder; Non-Verbal Learning Disability (NLD, NVLD); Language Disorders. • Problems related to head injury, lead poisoning and other toxin exposure; behavior and psychiatric problems related to legal problems and court involvement. Accepted Insurance: Blue Cross Blue Shield; Out-of-Network reimbursement for most other insurance plans; Reimbursement also possible through Committee for Public Counsel Services (CPCS)