Low Carb Diet - Why Maltitol Is Not Your Friend

If you're diabetic or on a low carb diet and you have a sweet tooth, you'll hear the siren call of sugar-free treats. Sugar-Free Reese's Cups. Sugar-Free Hershey Bars. They taste amazing! However, you should consider avoiding temptations that are sweetened with maltitol. Here's a look at what maltitol is and why it might not be your dietary friend.

What Maltitol Is

Maltitol is a sugar alcohol. It tastes a lot like table sugar (sucrose), looks similar, and works much the same in recipes. It's a carbohydrate, but you can't metabolize it completely . It's added to foods to make them sugar-free in the belief the maltitol won't have the same effect on blood sugar you'd get from eating the real deal. Maybe for some people, this is true. For many, maltitol is just an expensive version of sugar.

Maltitol, Carbs, and Your Glycemic Index

Sugar-free candies sweetened with maltitol warn right on the packaging they are not low calorie foods. While you get only 2-3 calories per gram of maltitol, versus 4 calories per gram of sugar, maltitol isn't as sweet as sugar, so more is needed to get the same effect. Basically, this means you get the same calories per level of sweetness whether you use sucrose or maltitol. This would be fine, since calories aren't the concern, except many people's bodies recognize maltitol as a carbohydrate. Its glycemic index is 52, which approaches sugar's glycemic index of 60. If you're diabetic, it will spike your blood sugar. If you're on a low carb diet, it could knock you out of ketosis, stall weight loss, and lead to subsequent carb cravings.

Maltitol's Other Effect

Maltitol also causes digestive problems for many people. If the potential effect on your blood sugar doesn't scare you away, you might want to skip this ingredient to avoid the gas, cramps, and possibility of diarrhea. There are other sweeteners out there with fewer side effects and great taste that are less likely to mess up your diet. Choose one of them or at least exercise caution if you go for the maltitol treats. Limit yourself to one or two candies until you know what to expect.

Top 5 Reasons You're Not Losing Weight on a Low Carb Diet

It's extremely discouraging to get stuck on a weight loss plateau. I'm sure this is true on any diet, but it seems especially cruel when you're on a low carb diet, such as Atkins induction or another ketogenic diet, because you're probably staying away from high carb foods you love and miss. Yes, pizza, I'm thinking of you.

I've been there -- I know. I was stuck for 5 weeks, during which time I increased activity, cut back on calories... nothing worked for me. So I did my research and uncovered hidden blocks to my weight loss. I'm past the plateau and I'm hoping you will be too. No matter how strictly you've been following a low carb diet, there are factors that can make you maintain (or even gain) weight. Here's a look at what they are and how to beat them:

1. You're Eating Hidden Carbs
   
   It's not that labels lie, but they don't tell the whole truth. That little packet of sweetener you add to everything? Each one is probably 1-2 grams of carbs, which add up over the course of a day. Solution? Switch to the liquid sweetener, which is truly 0 carbs (or close enough).
   
   Another sneaky source of carbs is medication. If you take anything at all, over the counter or prescription, assume it contains carbs. Usually this is the binder portion of the inactive ingredient list. Solution? Google how many carbs are in your drug and add the count to your daily carb total.
   
   Keep in mind, zero calories does not equal zero carbs. This was one of my downfalls, right here: I'd drink a zero calorie sports drink to get my electrolytes, thinking I was good. Nope.... 2 grams of carb per serving or 4 per bottle. Solution? Check the carb counts. Limit consumption.
   
   Finally, realize there are different types of carbohydrates. You might be able to eat sugar alcohols with no concern except the side effects and calories, or you might suffer a weight loss plateau from eating them. If you're not losing weight, cut out carbs you think are "safe" and see what happens.

2. You're Eating Too Many Calories
   
   No matter what diet you're on, you lose weight when the calories used exceed the calories eaten. Did you think you could eat all you wanted, as long as you kept under your carb count, and still lose weight? That works for many people, but not everyone. The reason people lose weight on low carb eating all they want is because the protein and fat help you feel satiated, so you automatically eat fewer calories. So, automatic portion control does not work for everyone because being hungry is not the only reason people eat! If you're stuck on a weight loss plateau, try counting and cutting calories.
   
   You may consider cutting carbs rather than calories. If you're eating 100 grams of carbs per day, cut back. Try 50. Are you at 50 grams? Try 20 grams and see if you start losing weight.

3. You're Too Stressed
   
   Hormones control how your body stores and burns fat. Cortisol, in particular, may be working against you if you're stressed, telling your body it needs to keep its fat to protect you from some impending doom. Solution? This is a tough one, because it's hard to beat stress. Exercise, but not to excess. Set a bed time, turn out all the lights, and try to get quality sleep. Make sure you're getting plenty of water. Try yoga or meditation.
   
   
4. You're Actually Losing Weight But Don't Know It
   
   When you seek to lose weight, chances are what you really want is to lose fat. The scale won't necessarily tell you when that happens because it can't tell water and protein and fat apart. So, if your clothes fit better or you're stronger, chances are the scale hasn't registered a net loss because you've gained muscle. Even if you didn't lose fat (though you probably did), muscle burns more calories than other tissue, so it will help you with your weight loss goals.
   
   Another reason you might not see weight loss, even though you're burning fat, is that you're not drinking enough water or your eating too much salt. If you're holding water, your weight may appear higher than it really is. Really, with a low carb diet, a bigger concern is losing electrolytes with water (e.g., magnesium, potassium). Keep hydrated and watch your electrolyte balance.

5. You've Got an Underlying Medical Condition
   
   You know how you always hear you're supposed to consult a doctor before beginning a weight loss program? It's good advice because basic blood tests can identify fundamental road blocks on the path to weight loss. If there's anything out of whack with your liver or thyroid, weight loss may prove more challenging than anticipated. Ladies, not that it's a "condition", but if you've entered menopause, the hormone shifts and reduced calorie requirement may also make weight loss harder than it used to be. Solution to these issues? Work together with your medical professional, not off by yourself.

Breaking My Weight Loss Plateau

If you've maintained weight for a few days or a week, don't freak out. Chances are it's just a natural fluctuation in the amount of water you're holding and you'll be back on track in a few days. If you've gone weeks or months at the same weight, don't give up and cheat. Try to find the underlying cause. Keep in mind, as you zero in on your goal weight, it gets harder and harder to lose additional weight. You'll need to be patient.

For me, the solution was finding and eliminating hidden carbs. I'm sure stress was a contributing factor too, although I can't say I've tackled that one. I was actually eating more calories when the weight loss started back up again. As it turns out, eating too little might have contributed to the plateau. When you cut calories dramatically for an extended period of time, you're body starts to conserve its stores. No, I was not starving myself, but I was working out. If your situation is similar, try adding a bit more protein to your diet and see what happens.

Good luck and let me know if any of these tips help you!

Classic Herbal Aftershave

Here's an easy-to-make herbal aftershave with a classic spicy scent.

Tools

• measuring cups/spoons
  
• small jar with tight-fitting lid
  
• small strainer or coffee filter
  
• bottle for finished product
  

Ingredients

• 1/2 cup vodka
  
• 2 tablespoons rum (may substitute witch hazel)
  
• 1 small cinnamon stick
  
• 2 dried bay leaves
  
• 1/4 teaspoon whole allspice
  
• zest from one small orange
  
• drop or two grapefuit or cypress essential oil (optional)
  

Directions

• Simply mix the ingredients together.
  
• Pour the liquid into a jar and seal it.
  
• Leave the jar in a cool, dark place for 2 weeks.
  
• Strain the liquid and pour it into a clean bottle.
  
• To use: Splash a small amount onto the face following shaving.
  

Free Natural Beauty & Health Projects

As I mentioned in my last post, I started adding groups of tutorials over at Squidoo. I like the pages there because I can list several related recipes or instructions on one page so you can scan for the information you need. Here's a look at what I have so far:

Lip Gloss Recipes

How to Make Perfume

Make Your Own Shampoo

Make Your Own Conditioner

Head Lice Treatments that Really Work

Make Your Own Toothpaste

Bach Flower Remedies

Portuguese Man of War Sting First Aid

Lip Gloss Recipes (and Diaper Ointment)

When I wrote for All Info About, I had a long list of natural lip balm, lip stain, and lip gloss recipes. As much as I love Blogger, it's not the greatest venue for posting recipes, so I started a page over at Squidoo that lists different types of lip gloss recipes. The recipe for a general lip gloss is good for more than your lips though. When my oldest son was born, that balm was a lifesaver as a diaper ointment. It protected his bottom and was (apparently) soothing when he did get a rash. When you think about it, a product that protects and soothes chapped lips is good for other sensitive skin, too.

Remove Moles with Bloodroot

Bloodroot for Skin Conditions

Bloodroot (Sanguinaria canadensis) paste is a folk remedy used by native North Americans that has been documented as effective for removing moles, warts, and skin tags. When I say 'documented' I mean there is a lot of anecdotal evidence that the plant removes these conditions, but I didn't see peer-reviewed studies regarding the effectiveness, safety, or permanence of the treatment. That seems fairly typical for folk remedies, in part because there is no way to standardize the treatment.

The sap from the plant resembles blood. The dried root produces a paste that is gritty and reddish. Bloodroot contains a high level of chemicals called alkaloids. Examples of alkaloids you may be familiar with include caffeine from coffee and salicylic acid from willow bark (precursor of aspirin). While some alkaloids are healthful, some are extremely toxic.

Removing Moles with Bloodroot

After reading about bloodroot, I decided to try it out for myself in a very uncontrolled experiment. Basically, the treatment for moles is to cover the affected area with a damp paste or poultice of bloodroot (sometimes other ingredients are found in commercial preparations), cover the mole/wart/skin tag with a bandage, and let nature take its course. I read the speed of the treatment could be increased by exfoliating the skin with a pumice stone or by scratching it with a sterile needle.

I chose three moles, including two that were raised, and tried it out. The preparation is pretty unattractive, drying to a dark reddish brown, so if you plan to address a skin condition on your face, be aware of this. For two of the moles, I felt a mild burning sensation after applying the poultice. It wasn't unbearable or distracting. After a day, the moles had formed scabs. There was redness in the region surrounding two of the moles as well. For one test area, a scab formed over the entire area that had contacted the poultice, not just the mole.

I read some people think the treatment should be discontinued and the skin allowed to heal as soon as a scab has formed. Others recommend applying the poultice for another day or longer. Several sources say it may take up to 30 days for a mole to be removed. I took the minimalist route and discontinued applying bloodroot as soon as a scab had formed. In my case, two of the moles basically fell off after 48 hours. Both healed with a lightened area around the area where the mole had been. One mole returned, the other did not. The third mole did not form a scab after a day, and I had discontinued treatment to see how the other two would end up.

Does Bloodroot Work?

I think there is some trial-and-error involved in the bloodroot treatment, but I also think it may be a viable alternative to cryotherapy or other surgical techniques to remove a skin condition. In my opinion, it's definitely worth trying, both because it's relatively inexpensive and because you may successfully remove the condition without scarring. On the other hand, I would advise anyone considering trying bloodroot to expect burning and irritation, to realize there is a risk of infection with any treatment (surgical or non-invasive), and that scar formation is a possibility (again, with any treatment), plus there may be reactions to the substances in the plant, including an allergic reaction.

Natural High Blood Pressure Remedies

What Is Hypertension?

High blood pressure, or hypertension, is a condition in which the pressure exerted on the body's blood vessels is higher than normal. Normal blood pressure is usually accepted to be a systolic pressure below 140 mm Hg and a diastolic pressure below 90 mm Hg, depending on age (blood pressure is stated with systolic first and diastolic second, such as '120/80' is a systolic of 120 and a diastolic of 80). The systolic pressure is the force applied when the heart beats, while the diastolic pressure is the resting pressure maintained in the blood vessels between contractions of the heart.

Why Is Management Important?

High blood pressure causes exessive force to be exerted against the walls of the blood vessels. Over time, this can permanently reduce the elasticity of the vessels and make them more susceptible to atherosclerosis, or hardening of the arteries. Even over a short duration, high blood pressure increases the risk of rupturing one or more vessels, which can cause a heart attack, stroke, or kidney failure.

Causes of High Blood Pressure

In 85-90% of cases, a physician will be unable to determine an underlying cause for high blood pressure. This type of high blood pressure is termed essential hypertension or primary hypertension. In secondary hypertension, high blood pressure results from a known condition, such as kidney disease, hormonal imbalance, thyroid disease, excessive alcohol intake, or use of certain drugs including oral contraceptives, licorice, and corticosteroids. Essential hypertension probably results from a combination of factors more than from any one cause. Heredity is known to have an effect, as do diet, high cholesterol levels, stress, atherosclerosis, obesity, and diabetes. There is also some evidence that exposure to heavy metals (e.g., lead, mercury, cadmium) can promote high blood pressure.

Symptoms of High Blood Pressure

High blood pressure tends to be asymptomatic until it reaches severe levels. Some of the warning signs of excessive or prolonged hypertension are:

• dizziness
• nervousness headache
• flushed face
• fatigue
• weakness
• restlessness
• insomnia
• difficulty breathing
• nose bleed
• emotional instability
• intestinal discomfort

Ultimately, the following problems may result from hypertension:

• kidney failure
• heart attack
• stroke

Diagnosing Hypertension

Hypertension isn't diagnosed based on a single high blood pressure measurement. Instead, higher than normal blood pressure needs to be demonstrated over multiple measurements. Causes for the high measurement need to be ruled out. Urine tests, blood tests, and eye exams may be used to help identify the cause of the high blood pressure and to assess tissue damage that may have already occurred.

Natural Hypertension Treatments

• Diet

  The body requires sufficient calcium, magnesium, and potassium for blood pressure control. Also important is a balance of electrolytes, so the intake of sodium chloride in relationship to calcium, magnesium, and potassium is also important. This is why some physicians recommend limiting salt for persons with hypertension. Calcium-rich foods include milk, cheese, yogurt, fish with bones, greens (e.g., collards, kale), oysters, and molasses. Foods containing magnesium include nuts, rice, bananas, soy, potatoes, wheat germ, kidney beans, lima beans, and molasses.Potassium is found in bananas, broccoli, cantaloupe, asparagus, avocados, honeydew melon, grapefruit, nectarines, oranges, cabbage, cauliflower, squash, green peas, and potatoes. As you can see, some foods contain more than one of these essential nutrients (e.g., molasses, bananas, potatoes). Supplementation with minerals may be helpful if these elements are not obtained through the diet or if medications are used or other conditions exist which interfere with absorption of the elements.

• Exercise

  If you haven't started exercising, consult with your physician first. Exercise confers many health benefits that can aid in the management and reduction of high blood pressure. Exercise improves circulation, reduces stress, decreases the resting heart rate (a sign of good cardiac health), helps maintain elasticity of blood vessels, and lowers blood pressure.

• Watch Your Weight

  While being underweight or overweight has an association with cardiac health, the relationship between weight and blood pressure is less clear. Obesity may contribute to high blood pressure, especially in people with a genetic predisposition to hypertension.

• Don't Smoke

  If you smoke, quit. If you don't smoke, don't start. Smoking can elevate blood pressure, in addition to reducing the effectiveness of the pulmonary and circulatory systems in other ways.

• Don't Overindulge with Alcohol

  If you drink, try to limit your alcohol intake to no more than 2 beers, 2 glasses of wine, or 2 ounces of liquor daily. Moderate alcohol use has been linked in some studies to a decrease in heart disease, yet chronic moderate alcohol use is also strongly associated with an increase in blood pressure.

• Stress Management

  Numerous studies have shown that stress management helps manage blood pressure. Techniques to help manage stress include biofeedback, tai chi, yoga, meditation, qigong, relaxation exercises, breathing exercises, aromatherapy, and hypnotherapy.

• Supplemental Garlic

  Use of supplemental garlic tends to lower blood pressure ~5 to 10%. In addition, garlic can also lower cholesterol, reduce triglyceride levels, increase circulation, and inhibit clot formation. A typical dose of garlic is 900 mg of garlic powder per day, standardized to contain 1.3% alliin (12,000 mcg of alliin per day). Garlic thins the blood, so it should not be combined with prescription (e.g., warfarin, pentoxifylline) or natural (e.g., gingko, vitamin E) blood-thinners. It is usually recommended to stop taking garlic weeks prior to and following surgery.

• Supplemental Hawthorn

  The flowers and berries of the hawthorn plant (Crataegus oxycantha) are used to reduce blood pressure, increase the strength of heart contractions, increase circulation to the heart muscle, and slow the heart rate. The herb generally supports the heart, increases intracellular vitamin C levels, and acts as a mild sedative. Therefore, hawthorn tends to be used for mild cases of hypertension. It is more commonly used to treat coronary artery disease, as it dilates the coronary vessels (those serving the heart). A typical dose of hawthorn is 100 to 300 mg three times a day of a dose standardized to contain about 2 to 3% flavonoids or 18 to 20% procyanidins. Alternatively, a tea may be made using one teaspoon of dried hawthorn herb to one cup of boiling water, administered at the rate of up to two cups per day.Several weeks or months are required for the full effects of hawthorn supplementation to become manifest.

• Supplemental Vitamin E

  Supplements of vitamin E appear to be effective in helping to manage some cases of mild hypertension. Vitamin E is an antioxidant which may reduce blood pressure by binding to nitric acid in the blood, which has the effect of dilating the blood vessels and decreasing pressure. Other antioxidants may offer similar protection, such as vitamin C. Vitamin E also protects blood vessels from oxidation and damage, so it may deter some of the negative effects of hypertension as well as help alleviate the condition.

• Supplemental Coenzyme Q10

  Coenzyme Q10, also called ubiquinone or simply Co Q10, is an antioxidant that is synthesized by the body and is obtained in the diet from fish and meat. Deficiency is believed to be associated with a problem in enzyme synthesis and not with diet. Adult levels of supplementation are often 30–90 mg per day, although most of the research on heart conditions involved 90–150 mg of CoQ10 per day. One double blind, placebo-controlled study of 59 men who were taking blood pressure medication found that 120 mg of Co Q10 taken daily for eight weeks reduced blood pressure by ~9%, as compared to placebo. A typical dose of Co Q10 is 30 to 100 mg three times a day. Coenzyme Q regularizes heart rhythm in addition to lowering blood pressure, in part by reducing blood viscosity. Co Q10 may react with or dimish the effectiveness of certain prescription medications.

• Ayurvedic Medicine

  Avurveda treats hypertension according to a person’s dosha, or constitutional type. High blood pressure is associated more with pitta and kapha types than with vata types. Ayurvedic treatments for hypertension may include use of the herbs sankhapuspi (Convolvulus pluricaulis) and ashwagandha (Withania somnifera), a diet low in salt and fat, and yoga focusing on breathing.

• Traditional Chinese Medicine

  Traditional Chinese medicine associates high blood pressure with problems in circulating the body's qi or energy. For essential hypertension, a combination of acupuncture and herbs may be recommended to balance energy flow, improve diet, and restore emotional balance. Secondary high blood pressure is believed to be due to exhaustion of energy reserves called kidney yin deficiency. The treatment regimen involves rebuilding and maintaining the body's energy. Seek the care of a physician trained in traditional Chinese medicine to explore these treatment options. Here are the ingredients for two common herbal formulas used to treat hypertension:

  Siler and Platycodon Formula (Sang-Feng-Tung-Shen-San):
  Indicated for hypertension accompanied by constipation and obesity.

  • Siler root 3.0 g
  • Talc 3.0 g
  • Skullcap root 2.0 g
  • Licorice root 2.0 g
  • Gypsum 2.0 g
  • Platycodon root (balloon flower) 2.0 g
  • Paichu (White atractylodes rhizome) 2.0 g
  • Rhubarb rhizome 1.5 g
  • Nitrous sulfate 1.5 g
  • Chinese angelica root 1.2 g
  • Ma-Huang (Ephedra) 1.2 g
  • Cnidium 1.2 g
  • Peony root 1.2 g
  • Gardenia fruit 1.2 g
  • Ginger 1.2 g
  • Field mint 1.2 g
  • Forsythia fruit 1.2 g
  • Chinchieh herb (Schizonepeta) 1.2 g

  Rehmannia Formula:
  Most commonly used for older people with hypertension, fatigue, and nephritis or kidney atrophy or nephritis.

  • Chinese foxglove (rehmmania) 8.0 g
  • Yam (dioscorea) 4.0 g
  • Cornus 4.0 g
  • Hoelen 3.0 g
  • Tree peony bark 3.0 g
  • Aconite root 1.0 g
  • Cinnamon bark 1.0 g
  The ingredients in the traditional Chinese formulations are potent and not without potentially dangerous side effects: do not use them except under the advice and care of a physician.