“Renew You” Challenge – If you know anything about me, you know that I like to challenge you to look at your diet—and pretty often. Why? Because being mindful of what you’re putting in your body is a powerful tool for change. 

So…what am I getting at today? Well, I’ve talked about cutting out sugar before, but this week let’s take a step back. For a couple days during the week, I want you to jot down everything you eat or drink that has sugar in it. Don’t change anything, just make note of it. Simple, right?

Then, after two or three days, take a look at the list you’ve made. Notice any patterns? Like maybe you need a chocolate fix every afternoon, or it could be that you can’t get out of the house without three scoops of sugar in your coffee every morning. Well, I won’t lie—those patterns are going to be the most difficult to break, so let’s focus on the more random sugar intakes first, since they will be the easiest to manage.

For example, maybe you had dessert at lunch one day even though you usually don’t have dessert. No problem. The next time you have the opportunity to eat dessert at lunch, you’ll realize that it’s not normal for you and it will be easier to decline. This is all part of eating mindfully. And the more you practice, the easier it becomes—I promise! And the best part is that your diet will begin to change as a result, which means a healthier body overall.

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“Renew You” Challenge – Ever have one of those “I have to have a chocolate bar NOW!” cravings that sneaks up on you when you least expect it? It’s usually when you should be doing something productive, but all you can think about is that darn chocolate bar. And pretty soon the craving gets so bad that you feel like the only way to get rid of it is to give in and eat a chocolate bar, right?

Not true! The thing about cravings, especially sugar cravings, that people tend to forget is that they’re linked to something totally controllable: blood sugar.  Essentially, when your blood sugar is too low, the body sends a message to the brain that says, “Quick! I need sugar!” and suddenly you’re fantasizing about chocolate bars. But the trick to taking control of sugar cravings is heading them off at the curve—and yes, it can be done. Just follow these three simple tips!

Rule #1: Eat a high-protein breakfast. Why? Because unlike carbs and sugar, protein will give you sustained energy so you won’t feel that mid-morning “crash”. And don’t even think of skipping breakfast—you’ll only overcompensate later.

Rule #2: Eat healthy snacks throughout the day. One of the best ways to beat those pesky cravings is to eat a healthy mid-morning and mid-afternoon snack to keep blood sugar levels stable throughout the day.

Rule #3: Blood sugar control. We can all use a little extra support now and then, so if you’re still not able to resist the call of sugar, try a natural supplement that helps curb cravings. Make sure one of the ingredients is chromium, which helps to balance blood sugar levels.

As for meals, be sure to eat plenty of fiber. Foods high in fiber help to fill you up but they don’t have a lot of calories, and they also work to slow the absorption of sugar from food, which in turn helps to regulate blood sugar. Eating at least 35 grams of fiber each day is a great place to start.

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It’s a subject you’ve heard me talk about before, but considering new research it’s definitely worth repeating. A recent CBS news segment revealed that not one but five new studies showed that using acid-blocking drugs called proton pump inhibitors (PPIs) can be potentially dangerous to your health, and that “more than half of prescriptions for these drugs are unnecessary”. Folks, this is an eye-opener if there ever was one!

Every year more than 100 million Americans are prescribed PPIs to help relieve symptoms of heartburn and acid reflux, but what many people don’t know is that these drugs often come with some pretty serious side effects—including a nearly 75 percent greater risk of developing a severe intestinal infection known as C. diff, according to new evidence. Essentially, taking PPIs upsets the healthy bacterial balance in your intestines (which is where the majority of your natural immune defenses can be found), leaving your body vulnerable to illness and infection.

Widespread PPI use has also been linked to higher rates of pneumonia, as well as esophageal candidiasis (yeast overgrowth), inflammation of the stomach lining, increased permeability of upper GI tract lining, and even osteoporosis-related bone fractures due to the fact that PPIs block calcium absorption in the body. Because long-term PPI use also leads to hypochlorhydria (low stomach acid secretion), bacterial overgrowth and acetaldehyde production, PPI users have an increased risk of developing gastric cancer. 

The good news? There are simple things we can do every day to help prevent heartburn and acid reflux without relying on harmful drugs. Diet changes like limiting our intake of caffeine, alcohol, chocolate and fatty or spicy foods can make a big difference, along with maintaining a healthy body weight, getting plenty of exercise and quitting smoking—all pretty good advice if you ask me! Natural supplements made with ingredients such as ellagic acid (from raspberries and pomegranates) can also provide soothing relief for occasional heartburn, and digestive enzymes with added HCl can help ensure complete digestion and reduce the chances of heartburn and acid reflux happening in the first place.

The bottom line is this: why take a potentially dangerous drug when smarter, safer alternatives exist? My hope is that the more people learn about PPIs and their side effects—including why they may not even need them in the first place—the more people will take steps to improve their digestive health naturally.

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