In today’s episode, Dr. Lisa and Dr. Toni discuss their Best and Worst of 2020 and talk about their intentions for this year. This episode is not about resolutions!

Dr. Toni’s Best of 2020: 

* Staying hydrated by drinking lemon water every morning for increased energy and delaying breaking overnight fast* Walking outside daily for physical and mental health* Doing something about her hot flashes - improvement with nutrients and herbs, even when indulged in alcohol over the holidays! See Episode 32 for more details* Tackling mental health in the face of pandemic, loss and grief with nutrition, herbs, connection and gratitude* Taking a pre-holiday break from sugar and alcohol

Dr. Lisa’s Best of 2020:

* Started Cognitive Behavioural Therapy for Insomnia (CBT-I) for improved sleep* Practiced daily gratitude and bullet-journalling* Started time-restricted eating (aka "Intermittent fasting")* Modified her work environment for the better: near a window, using a light box, using standing desk* Took a break from alcohol for a few months in the fall, then really limited over the holidays and found other ways to relax, including yoga, Insight Timer, walking, reading* Asked herself “why” she was having alcohol and did I need more?

Dr. Toni’s Worst of 2020:

* Sleep issues due to pandemic, Frankie’s broken sleep and poor sleep hygiene* Lack of daily practice for meditation, quiet reflection, gratitude* Too much mindless screen and online time

Dr. Lisa’s Worst of 2020:

* Indulging too much: baking a lot with her son, Stuart* Addiction to SmartSweets - bought and ate way too much* Not asking for help sooner while trying to do too much on her own with her business (she now has a virtual assistant!)* Putting alone "couple time" on the back burner after starting off well so well with that at the beginning of the pandemic

Dr. Toni’s Intentions for 2021:

* Daily pelvic health practice* Switching up meditation and incorporating HypnoMothering practices* Shutting off screens earlier and reading books before bed* Scheduling fun and partner dates* Looking at new systems for planning

Dr. Lisa’s Intentions for 2021:

* Gretchen Rubin's Read21in21 challenge: reading for at least 21 minutes per day in 2021* 3 minute cold shower daily* More time for fun and play

Word for 2021:

* Dr. Toni: Nurture * Dr. Lisa: Wonder/Light 

What do you want in 2021? Consider creating something like Gretchen Rubin's 21 for 2021 List

Today’s Mama Must Haves:

Dr. Toni is currently obsessed with the series Bridgerton on Netflix (produced by Shonda Rhimes of Grey’s Anatomy fame), not only for how it provides a lovely escape from current events, but for its look at expectations around marriage, gender roles, class and race. Think Pride & Prejudice with sex! It has inspired her to get back to using her local public library to read the novels by Janet Quinn. While waiting, she’s re-reading Pride & Prejudice. 

Dr. Lisa loves the Insight Timer LIVE events, providing extra options for breathing, meditation and yoga classes with the added bonus of connection and feedback. 

Dr. Lisa chose to re-release this episode since the new year is a time when many people embark on a detox or a healthier start. In this episode, Dr. Lisa talks with Certified Holistic Nutritionist (and best-selling author!) Joy McCarthy about: which foods to eat to support detox; how to "green" your body care products; ways to amp up your salads with powerhouse foods; and how to sneak more vegetables into your child's diet.

Joy McCarthy is the bestselling author of: Joyous Health, The Joyous Cookbook and Joyous Detox, which was a World Gourmand Cookbook Award recipient. She is also the co-host of the Joyous Health Podcast.

In this episode, we cover:

* How a food-based 10-day detox can be the easiest way to get started* The benefits of focusing on what you can eat instead of what you can’t eat* Sources of different chemicals that you may be exposed to throughout the day (and it may shock you!)* The benefits of doing a beauty detox, starting with the products that spend a lot of time on your skin, like your moisturizer and foundation* Why you should look up the ingredients of your personal care products on the Think Dirty App and Skin Deep Database * How to tell if the food you’re eating is putting a burden on your liver* The benefits of choosing organic food whenever possible, especially when it comes to the "Dirty Dozen" * Why you need more variety and colour on your plate (and why you should be eating kale and arugula!)* How lemon, apple cider vinegar and fermented foods can help your gut to support you body’s detoxification process* What Joy puts in her salad and how she gets her daughter to eat salads* How to fit more veggies in your life and make kid-friendly foods

How to detox on a daily basis:

* Avoid: additives, preservatives, processed foods, sugar* Eat more: vegetables and other plants, especially cruciferous vegetables, citrus, herbs and spices like fennel, cilantro, parsley, mint, turmeric, ginger, garlic

Some delicious Joyous Health Detox Supporting Recipes you can try:

Nourishing Turmeric Golden Soup

Creamy and Dreamy Colourful Kale Salad

Golden Smoothie

Digestive Soothing Green Smoothie

Cauliflower Hummus

Lazy Lady Turmeric Latte

You can find Joy

Dr. Toni chose this episode to re-release since we could all use some support during the holidays and the pandemic. Dr. Toni talks with youth and family psychologist and author Tasha Belix about how to support your kids through these challenging times and have tough conversations about mental health, the pandemic, suicide, violence and racism.  We will be back the first week of January 2021 with new episodes. Happy Holidays, everyone!

Tasha is the mom of 3 girls and a registered psychologist with over 20 years of advanced training in affective neuroscience, trauma-informed care, eye movement desensitization and reprocessing (EMDR) and emotion-focused family therapy. She is also the co-host of Raising Strong Kids Through Divorce podcast, author of What Do You Do With A Feeling? and founder of B'tween Girls program that builds essential relationship skills, confidence and emotional regulation in girls grade 4-9 through skills based therapy. She has spoken at Lionheart Foundation for girls with anxiety-based issues and Fast and Female Summit for young girls in sports. 

In this episode, we cover:

* The different coping mechanisms that both you and your kids might automatically adopt when the structure around your life changes* How stressful, challenging times can affect your kids’ behaviour including things like sleep and toilet training* The importance of normalizing and speaking about how you feel all emotions including grief, sadness and anger* How always pushing happiness and striving for high level performance on your kids has a cost * Which hard questions you can ask your kids to learn more about their inner world, giving them an opportunity to share any pain that they are feeling* How having a conversation about suicidal thoughts will not plant a seed in your kid if it’s not already there* The first place you can go when you are concerned about your kids’ mental health (hint: it’s your family doctor)* Tasha’s mental health recipe for everyone each day to take care of your:* Head - mindful activity like playing in a sandbox, sitting on your yoga mat, writing a poem, listening to music, looking out at nature* Heart - connecting to another human being in real life with eye contact and voice (not texting!), even if it’s only with the barista at Starbucks* Body - moving to sweat and release your stress hormone cortisol and feel good endorphins* How to know if you and your kids are super-feelers* The importance of moving your feelings through your body and looking for silver linings to step through depression and feel more happy* Using the pandemic as an opportunity to have conversations with your kids (with curiosity and love) around what they know, think and feel about what is going on in the world around the pandemic, racism and police brutality, as well as what it may feel like to be “the other”

Resources:

Tasha Belix to connect with Tasha and find more resources for your kids’ mental health

In today’s episode, Dr. Lisa and Dr. Toni talk about what to do if your yoga pants are getting snugg and you have a "spare tire" around your waist. With the pandemic in full swing and the holidays coming, we share our tips and tricks on how to acheive and maintain a healthy weight.

Have you been:

* Snacking on sweets or junk food?* Indulging in more alcohol?* Relying on leggings or stretchy pants?* Having more mood swings and energy dips?

Tips for shifting your metabolism, eating habits and weight:

* Mindful eating:* Chew slowly and pay attention to what’s happening in your body* Eat without distractions, ideally with other people in your household* Put down your fork in between bites* Taste and enjoy what you are eating* Eat until you are 80% full* Prevent overeating and eat less calories* Avoid drinking your calories* Eliminate or reduce extra drinks like egg nog, hot chocolate, Starbucks* No BLTs: bites, licks, tastes, sips* Limit snacks and avoid grazing while you’re at home* Eating frequently can raise your blood sugar and insulin too frequently* Aim for 3 meals with at least 3 hour window between your meals* Avoid low fat foods* Try intermittent fasting or time restricted eating* Be ok with being hungry* Start with 12 hour fast overnight and consider increasing to 14-16 hours* Avoid if pregnant, breastfeeding or have low adrenal function* Reduce your sugar and simple carb intake* Or can you start with total elimination of sugar?* Ask yourself if you are really hungry* Are you bored? Sad? Happy? * Had a hard day? * Want to reward yourself?* Avoid nighttime eating* Avoid watching TV to prevent mindless eating* Brush teeth and floss* Drink tea instead (though not too much to prevent interrupted sleep)* Support sleep and sleep hygiene

* Shut off screens at least 1 hour before bed * Research shows impact of blue light for 3 hours* Use low level of light in evening* Try blue light blockers * Consider red light night lights* Have a hot bath or shower before bed* Sleep in a cool room to prevent overheating (see Episode 32 on Hot Flashes for more info and tips)

Strategies to reduce stress hormones:

* Journaling, meditation or just sit quietly, even if it’s only for 2 minutes* Move your body with low intensity activity* Yoga, tai chi, qi gong, walking, hiking, running, dancing, sports* Watch for increased appetite due to increased exercise (don’t overdo it!)* Consider supplementing with adaptogenic and relaxing herbs like skullcap, shatavari, holy basil, lavender, L-theanine

Support your thyroid health:

* Impacted by stress* Check with blood work - full thyroid panel (TSH, free T4, free T3), in addition to blood sugar testing* Listen to Episode 42 to learn more about thyroid issues and what to do about them.

Pick one strategy to start with and add on as you can. 

Do the best you can right now!

Today’s Mama Must Have:

Dr. Toni is craving more connection with family and is feeling so grateful for her cousins setting up her grandma with an iPad and email address so they can FaceTime. Holidays are going to be different this year, but technology can help.

Dr. Lisa loves her coconut tortilla recipe for a sugar free snack with coconut or peanut butter. 

Thank you for joining us today! 

In today’s episode, Dr. Lisa dives deep with Master Results Coach, Larisa Makuch, about stepping back and looking at how you show up in your life. They discuss actionable ways to live an intentional and joyful life, even during the pandemic. Listen in to: discover ways to foster a positive mindset and gratitude; learn how to be responsive and not reactionary to situations that arise (and to your kids!) and simple ways to live a purpose-filled life.

As a sought-after speaker, educator and author with decades of experience, Larisa is an energetic up level specialist who helps women make an impact in their world and create a powerful, purposeful plan to get there. In addition to being a Masters Results Coach, Larisa holds designations as a Master of Time Line Therapy, a Trainer of Neuro-Linguistic Programming, and the head of the Neuro-Linguistic Programming Institute.

In this conversation, we cover:

* The importance of focusing on what’s good, even if it’s just starting with one small moment after you’ve started your day on the wrong foot* What it means to develop your mindset* How you can be more responsive instead of reactionary in challenging situations with your kids at home* What you can do to live a purpose-filled and joyful life as a busy mom* The importance of finding time to being in quiet by yourself, even if it’s only for 5 minutes, to develop a positive mindset and increase your energy

Get Larisa's FREE Gratitude Guide: 16 Ways To Amplify Your Gratitude Practice (and feel successful doing it)

You can get in touch with Larisa on Instagram, by visiting her website and/or joining her Unleash Your Opulence Facebook Group.

Today’s Tip:

Larisa found this fun and healthy holiday snack that your kids will love: Banana Snowman Pops Recipe 

Today’s Mama Must Have:

Larisa loves her Muse Headband for her daily meditation practice.

Dr. Lisa is grateful for her husband Pete who has been managing the household during her busy season.

Thank you for joining us today! 

Connect with us at our website www.perimenopausalmamas.com, on Facebook and on Instagram. We’d love you to subscribe, leave us a review and a 5-star rating if you enjoyed this episode.

Please tell your perimenopausal mama friends about us, too!

Stay safe and healthy everyone!

In today’s episode, Dr. Lisa and Dr. Toni are answering listener questions on how to: get a good night's sleep in perimenopause; reduce irritability (and stop snapping at your partner or kids!); deal with headaches/migraines; manage reflux and bloating (from overindulging) and help your little ones sleep better.

What can you do to get a better sleep, especially if you’re experiencing hot flashes and night sweats?

* Pay attention to triggers eg. alcohol intake, eating too close to bedtime, certain foods like garlic and spicy foods* Support your liver function with antioxidants* Cruciferous veggies like cauliflower, broccoli, cabbage, kale* Supplements like N-acetyl cysteine, green tea extract, alpha lipoic acid, resveratrol* Support proper hormone balance and estrogen detoxification* Foods providing phytoestrogens and fibre like ground flaxseed* Herbs like black cohosh, maca, vitex* Bio-identical progesterone cream* Staying cool at night* Cool room* Little or no pajamas* Cooling weighted blanket like Zonli* L-glycine amino acid supplementation * For more info, see Episode 32

What can you do to manage mood swings and irritability, especially with extra stress, uncertainty and changes around the pandemic?

* Get stuff out of your head* Talking to friends, family or professional counselor * Journaling, such as gratitude journal or bullet journaling - see Episode 11 * Get the best sleep possible* Address your liver function and hormone balance if mood swings and emotions are flaring a week or so before your period* Get out of the house and take time for yourself* Consider adaptogenic herbs to increase your resilience and reduce the physical and emotional impact of stress, such as ashwagandha, rhodiola, siberian ginseng/eleuthro, holy basil, schisandra, shatavari

What can I do about my frequent headaches and migraines?

* For more info, see Episode 20 * Consider increasing your magnesium intake - it’s an essential mineral and natural muscle relaxant* Assessing and avoiding food sensitivities to reduce pro-inflammatory and histamine responses - common ones are gluten and dairy!* Get some body work to reduce muscle tension and support proper structural alignment such as massage, acupuncture, chiropractic, osteopathic* Watch your posture, especially if you’re working at a desk for long periods of time* Stay hydrated!

What can I do about my heavy periods?

* Get your ferritin iron storage levels checked and consider iron supplementation if you have low or low normal iron levels* Get your thyroid hormones tested - full thyroid panel of TSH, free T4 and free T3 - and consider thyroid support if you have low or low normal thyroid function* Get your estrogen levels tested to see if you have estrogen dominance contributing to heavy periods* Astringent herbs like yarrow* For more info, see Episodes 21, Episode 22,

In this episode, Dr. Toni is talking with certified professional recovery coach and intervention specialist Kristin Moore about how substance use disorder, also commonly referred to as addiction, can impact a lot of women and their families, especially in the current pandemic. What is defined as a mild substance abuse disorder may surprise you!

Kristin founded the company Shift Recovery Solutions to support professionals, executives, business owners, their families and colleagues to address substance dependency issues and disrupt the fear, stigma and myths around addiction that exist today.

“Addiction is not a spectator sport”

In this episode, we cover:

* How substance use disorder is a mental health issue and how language is important to shift the stigma and shame around addiction* The medical definition of substance use disorder * A primary chronic disease of the brain around reward, motivation, memory and related circuitry with aspects of biology, psychology, social and spiritual inputs* Characterized by continually pursuing reward and/or relief by a substance or behaviour, including shopping, video gaming, etc.* Prone to cycles of remission and relapse with morbidity and mortality involved* Two-fold aspect of mental obsession and physical response, almost like an allergy* The three legs that are often needed in place for you to develop substance use disorder:* genetic or hereditary link* experience of trauma* environmental or social support of unhealthy behaviours eg. drinking culture for university or college students, wine drinking in mommy groups* The key indicators to look for when asking yourself if you or someone you know may have a substance use disorder:* Hazardous use - dangerous for yourself or others eg. driving under the influence* Social or interpersonal problems related to use eg. conflicts* Neglect of major roles and responsibilities at home or work* Withdrawal symptoms when you stop using* Tolerance built up so you need more for the same effect experienced in the past* Larger amounts used for a longer period of time for the same effect experienced in the past* Spend a lot of time using* Start having physical or psychological problems related to your use such as:* Liver damage* Lung cancer* Depression* Anxiety* You start to skip or give up on your usual activities* Craving or mental obsession * 2 or more of above in 12 month period fits a diagnosis of substance use disorder* 2-3 = mild* 4-5 = moderate* 6 or more = severe* How denial around substance use can have you continue the progression of the disorder* How alcohol use makes up a large portion of substance abuse* Canadian drinking guidelines: 10 drinks per week for women, with no more than 3 drinks at one sitting* UBC study links alcohol use in breast cancer; 50% of women are still drinking alcohol within the Canadian drinking guidelines* How substance use can shift from pleasure to coping* Resources online include:* She Recovers https://sherecovers.org/* Thinking About Drinking https://www.tiredofthinkingaboutdrinking.com/* Drink: The Intimate Relationship Between Women and Alcohol http://www.anndowsettjohnston.com/books.html* How Recovery Coaching can support the creation of goals around sobriety and a holistic approach tailored to each individual, as well as filling the huge gap that can occur before and after professional medical treatment* How you can support someone else who is dealing with substance dependency* Starting with communication and discussing facts * “This is what I’m seeing”* “This is what I’m concerned about”* “This is what I hope”* Understand co-dependency, enabling, healthy boundaries* Al-Anon https://al-anon.

In this episode, Dr. Lisa and Dr. Toni discuss: the reasons why women take the birth control pill; some potential negative side effects and nutrient depletions to be aware of and look out for; post birth control syndrome and what may happen after you stop taking it; other forms of contraception; and what to do to help minimize any side effects if you are taking the pill.

Why you might be on or thinking about starting the Pill:

* To prevent pregnancy* To treat acne* To reduce symptoms around period like:* Heavy bleeding* Cramping* Irregular periods

How does the Pill work?

The synthetic estrogen (ethinyl estradiol) and progesterone (progestin) in the Pill suppresses your natural cycle of ovulation, menstruation and hormonal fluctuation. The use of placebo pills for the last 5 days or so of your period (or stopping the Pill briefly) leads to a breakthrough bleed, not a true menstrual period.

The downsides of the Pill include:

* Increased risk of clots, leading to deep vein thrombosis (DVT) or pulmonary embolism* Each year, 1 in 1000 women taking birth control pills will develop a clot* The risk of developing a clot increases significantly with a history of thrombosis or clotting disorder like thrombophilia* Shuts down your natural hormone rhythm* You could lose the experience of times in month when you are more creative, want to exercise more, are more social* Choosing a mate on the Pill vs. off the Pill* Would you still be attracted to them if you stop or start the pill?* Acts only as a band-aid solution to mask your natural hormonal imbalances* Your problem can still be there, or even be worse than before you started the Pill * Nutrient depletions* Vitamin B2: deficiency can cause you to experience fatigue, dermatitis, headaches, migraines, indigestion, eye irritation, sensitivity to light* Vitamin B6: deficiency can cause you to experience fatigue, carpal tunnel, irritability, depression and confusion, weakened immune function, dermatitis with cheilosis (scaling on the lips and cracks at the corners of your mouth) and glossitis (swollen tongue)* Vitamin B12: deficiency can cause you to experience fatigue, weakness, constipation, loss of appetite, weight loss, numbness and tingling in your hands and feet, difficulty maintaining balance, depression, confusion, dementia, poor memory, soreness of your mouth or tongue* Vitamin C: deficiency can cause you to experience fatigue, poor wound healing, depression, iron deficiency, asthma, increased cancer risk* Folic acid: deficiency can cause you to experience brain fog, heart disease, poor appetite, shortness of breath, tongue inflammation* Magnesium: deficiency can cause you to experience muscle pain, hypertension, migraines, headaches, personality changes, PMS, constipation, insomnia, irritability, osteoporosis* Zinc: deficiency can cause you to experience poor wound healing, lower immunity, hair loss, diarrhea, white spots on your fingernails* Tyrosine: deficiency can cause you to experience low body temperature, hypothyroidism, dry hair, weight gain, flu-like symptoms, fatigue, depression* Low libido* Mood changes and depression* A research study from Denmark looked at women aged 15 to 34 between 2000 and 2013 found that all forms of hormonal contraception (including the Pill) were associated with an increased risk of developing depression* Higher risks of depression were associated with synthetic progesterone only forms, including the IUD

You need to consider an alternative to the Pill if you:

* Are older than 35 years of age and smoke* Have poorly controlled blood pressure* Have migraines with aura* Have a history of deep vein thrombosis or pulmonary embolism* Have a history of stroke or heart disease* Have a history of breast cancer* Have diabetes-rela...

In today’s episode, Dr. Lisa and Dr. Toni are talking about how to be proactive to manage winter blues and seasonal affective disorder (SAD).

SAD occurs four times more often in women than in men, with the age of onset often happening sometime between 18 and 30 years of age. 

Where you live can make a big difference. You are most susceptible if you live farthest from the equator in northern latitudes. For example, in the United States, 1% of those who live in Florida and up to 9% of people who live in Alaska experience SAD. In Canada, 15% of the population experience winter blues and 2 to 6% experience SAD. 

Symptoms of winter blues and SAD center on sad mood and low energy. 

You might:

* feel sad, irritable, and may cry frequently* feel tired and lethargic* have difficulty concentrating* sleep more than normal* lack energy* decrease your activity level* withdraw from social situations* crave carbohydrates and sugars* tend to gain weight due to overeating

How you might experience symptoms of seasonal pattern disorders can vary in severity. You  may experience a milder form of SAD known as S-SAD or the winter blues. However, others can be severely incapacitated, unable to function and thoughts of suicide may be present.

SAD can be linked with other health issues like depression, other mood disorders, addiction and hypothyroidism.

Given that SAD is a disorder women often experience and one that is triggered by limited exposure to sunlight, nurses and other health professionals who do shift work may be at particular risk

How do you know if you have SAD or the winter blues?

Seasonal Pattern Assessment Questionnaire was developed by South African physician Norman Rosenthal and colleagues who researched circadian rhythms, melatonin and the impact of light. You can fill out the questionnaire and discuss it with your doctor.

Causes for SAD and the winter blues can include:

* Low levels of sunshine exposure and vitamin D* Vitamin D plays a role in your ability to produce serotonin* You could be low in vitamin D due to the following causes:* Staying inside* Using sunscreen on all exposed skin when outside* Darker skin* Obesity* Poor fat absorption* Digestive issues including gallbladder and gastric bypass surgery* Kidney problems* Aging* Medications like statins, steroids, thiazide diuretics* Low serotonin* This neurotransmitter connected with mood balance can be lower if you have higher levels of SERT transport protein* SERT transport protein stays low in the summer, keeping your serotonin levels high* As sunlight decreases in the fall, your serotonin activity can also decrease* High melatonin* This hormone is produced by the pineal gland in your brain and released in response to darkness to promote sleep* You may have higher melatonin levels with shorter and darker winter days, causing sleepiness and lethargy* Circadian rhythm* Your body’s internal clock may be timed differently, making it more difficult to adjust to the seasonal changes, especially with daylight savings time changes* Your rhythm can be thrown off with less exposure to natural light during the day and high exposure to blue light and other light sources in the evening

What can you do if you have SAD or the winter blues?

Treatments can include:

* Light therapy* Sunlight - get outside for a minimum of 10 minutes daily, ideally first thing in the morning* Light boxes (also known as Bright Light Therapy or phototherapy) that have 10,

Dr. Lisa and Dr. Toni are back talking about alternate forms of sugar ("natural" and artificial). They discuss how fructose and high fructose corn syrup can lead to fatty liver and metabolic syndrome; how and why you can still gain weight from drinking diet soda, and tangible ways to decrease your sugar cravings.

Check out our previous conversation about sugar at Episode 45 

2 categories of sugar:

* Naturally occurring sugar: found in food, eg. fruit, milk* Fibre, protein and fat also found in that food will slow down release of sugar into bloodstream for better blood sugar balance* Nutrients needed to process sugar already included* Added sugar: refined sugar added to processed foods eg. pop, baked goods, yogurt, salad dressings, salsa and other sauces

What is Sugar?

* Sucrose - table sugar from sugar cane or beets* Fructose, glucose, lactose and anything ending with -ose

Other Sweeteners Include:

Honey - minimally processed natural sweetener with some health benefits, such as for coughs, sore throats, antimicrobial action

* Source of glucose and fructose* More dense than sugar with trace amounts of vitamins, minerals and antioxidants, especially if raw

Maple syrup

* Source of sucrose* Contains small amounts of minerals like zinc* Beware of maple-flavoured syrup which is not pure maple syrup!

Agave nectar or syrup - highly refined

* Source of fructose* Easily converts to fat in your liver, increasing your risk of heart disease and diabetes* Can cause you to experience gas, bloating, digestive upset

Brown rice syrup

* Source of glucose* Higher levels of arsenic in rice may contaminate the syrup

Coconut sugar

* Source of sucrose* Contains trace amounts of minerals like potassium and the prebiotic fibre inulin that feeds your microbiome

High fructose corn syrup aka glucose-fructose

* 55% fructose and 45% glucose (compared to regular sugar that is 50:50)* Higher levels of fructose can increase your chances of developing fatty liver* Can cause you to experience gas, bloating, digestive upset

Artificial sweeteners:

* Chemicals such as aspartame, sucralose, acesulfame potassium* Don’t raise your blood sugar levels, but could still lead to weight gain, insulin resistance, metabolic syndrome, diabetes and addictive behaviour* Research has shown that daily consumption of diet drinks was associated with 36% higher risk of metabolic syndrome and 67% increased risk for type 2 diabetes* Studies showed most rats who were exposed to cocaine would choose artificial sweetener saccharin over cocaine if given the choice

Stevia

* Extracted from plant* Can be 200-300 times sweeter than sugar* Research has shown possible positive impact on blood sugar and cholesterol balance, though different extracts are questionable* Likely best to use whole plant 

Sugar Alcohols

* Creates less blood sugar and insulin response than other forms of sugar* Erythritol has less impact on gut than xylitol and sorbitol* Xylitol and erythritol has to shown to prevent dental cavities, though in high amounts

Monk fruit extract (Luo Han Guo)

* Newer natural sweetener available with less impact on blood suga...