The Relationship of Stress to Hypoglycemia and Alcoholism with Diets 089368600X

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132 SUGAR In the previous discussion, we have already shown that ingestion of highly concentrated carbohydrates such as sugar may result in chaos in the metabolic processes of the hypoglycemic person. Bear in mind that if the blood sugar level is to become balanced, all forms of processed and refined carbohydrates and sugars in the diet must be eliminated or drastically reduced. By-pass those sugar-laden, devitalized foods such as: white bread pastries candies and gum cola drinks

jams, jellies and syrups cocoa and chocolate sweetened fruits and juices processed cereals

Instead, enjoy the delicious difference and nutritional value in: fresh fruits and vegetables and their juices small amounts of honey, molasses and date sugar for sweetening whole grain cereals and breads Pure white sugar causes the most extreme fluctuation of glucose levels in the blood. We must be aware and take the time to check the labels of foods to make sure we are not unknowingly taking in sugar. Many foods such as canned soups, juices, ketchup, “enriched” breads, commercial cereals, and various other products contain high amounts of “hidden” sugar. It makes little difference whether it is referred to as “raw, brown dextrose”, etc. It is still sugar and should be

avoided. The following table is included to point out the tremen¬ dously high sugar content of the most “innocent looking” foods:

133 SUGAR CONTENT OF POPULAR FOODS

Food

Amount in grams

Chewing gum Hershey Bar Chocolate cake w/icing Doughnut, plain Brownies Custard Ice cream Apple pie Pumpkin pie Honey Jam Jelly Cocoa Coca cola Peaches in syrup Apricots, dried Dates, dried Figs, dried Prunes Raisins

60 100 40 20

20 20 20 180 10 30 30 30 30 30

Serving Size

Sugar equivalent in teaspoons

1 stick small bar

1/3 7

1/12 cake 1-3" diam. 2 x 2 x 3/4" 1/2 cup 1/8 quart 1/6 pie 1/6 pie 1 tablespoon 1 tablespoon 1 tablespoon 1 cup 6 oz. 2 halves 4-6 halves 3-4 1 1/2-2 small 3-4 medium 1/4 cup

15 6 3 4 5-6 12 10 3 3 2 1/2 4 4 1/3 3 1/2 4 4 1/2 4 4 4

134 TOBACCO We are all well aware of the health hazards commonly attributed to the smoking of tobacco. Thousands of studies and articles have been written in recent years relating the effects of smoking to such diseases as heart attacks, cancer, arteriosclerosis, hyper-tension, emphysema, impaired vision, nervous disorders and damaged ganglia, and various cir¬ culatory problems. Most smokers, however, seem to totally disregard these warnings, and continue their habit. They are hooked on the “hit” they get from cigarettes. That initial “lift” that smokers crave in cigarettes results from a combination of two phenomena related to nicotine absorption: nerve shock and a brief and temporary rise in blood sugar. Nicotine is one substance which has been found to stimulate adrenal function and cause the release of glucose into the blood. When a cigarette is smoked, blood sugar rises for a few minutes, only to fall again. The smoker re-experiences that hollow lack under the diaphragm that signals the need for another cigarette, and the “yo-yo syndrome” of high-low blood sugar is continued. The result is that repeated calls upon the liver’s supply of glycogen cause it to be depleted. When this happens, blood sugar levels drop to a point below the fasting state, and hypoglycemia occurs. Tobacco depresses the appetite and deadens the taste buds. After chain-smoking several ciga¬ rettes, many persons get so much reaction that they become headachy, dizzy, irritable, and sometimes even faint. The February 1954 issue of “The Practitioner” cites case histories of 38 hypoglycemic patients. Of these 36 were smokers who were ordered by their doctors to stop the habit. In one month, their symptoms had disappeared. In every case, 30 days after they threw away their last cigarettes, they no longer had hypoglycemia. Sounds incredible, doesn’t it? Although we, the authors do not necessarily believe that simply stopping smoking will automatically normalize blood sugar levels, we would certainly agree that tobacco is one of the chief villains perpetuating imbalance. Persons who are unwilling to quit smoking altogether surely need to at least attempt to minimize their effects by

135 increasing their intake of vitamins C, A, and E and by getting plenty of daily fresh air and exercise.

CAFFEINE Another substance shown to have a marked effect on blood sugar levels is caffeine. A number of foods and medicines common in the American diet contain significant amounts of this drug: coffee, tea, cocoa, cola beverages, anacin, APC, BC Powder, Caffergot, Coricidin, Excedrin, Empirin Compound, Florinol, 4-Way Cold Tablets and Darvon. Americans alone consume one-third of the total coffee of the world. In her book, Nutrition for Health, Dr. Alice Chase states that one cup of coffee contains about 2-5 grains of caffeine. She notes that 2-10 grains caused excited reactions of the vascular and nervous system and heart palpitations during research experiments on six persons, (pg. 232) Coffee and tea are both high in tannic acid, and have been known to cause indigestion due to the high precipitation of pepsin which occurs when they are drunk. Dr. Chase states that tea destroys the action of saliva and prevents proper digestion of carbohydrates in the stomach. Caffeine stimulates adrenal function, and thereby spurs the release of glycogen from the liver. Continued use creates adrenal exhaustion and lowered blood sugar levels. All items containing caffeine should be avoided by hypoglycemics who are serious about regaining normal sugar metabolism. The effects of coffee on an empty stomach are much more extreme than if it is taken following a meal or generously diluted with milk. The same is true for tea, cocoa, and cola beverages as well. Persons who do drink these beverages would do well to at least buffer their upsetting effects in these ways. There are many alternative foods and beverages which may be chosen that do not contain caffeine. Herbal teas and roasted cereal beverages should be substituted for coffee and teas. Try carob and honey mixed with milk instead of cocoa. Fresh fruit and vegetable juices make a good change from sugary, caffeine-rich cola drinks. Since calcium is known to

136 have a relaxing effect on the nerves, try a glass of milk and a couple of calcium tablets instead of aspirin or other drugs for relief of aches, pains, and sleeplessness. There are many persons who doggedly maintain that they’d “rather fight than switch”. As long as they maintain these habits, they had better be prepared to do just that. Remember, the artificial stimulation of drugs such as caffeine, nicotine, and alcohol are transitory. The vitality, energy and sense of well-being of a normal healthy body are yours for life. There are definite steps which may be taken through diet to help restore the natural state of balance in the body. The following section on diet planning offers some suggestions.

DIET SUGGESTIONS Nutritional diet planning is not at all as complicated as most people believe. The first step in choice of diet is to become clear on our goals. Our main objective is to improve the general health and well-being of the individual’s total body and mind systems. If we see the body as a living organism designed to function best in a state of balance, we realize that crash diets and rigid regimes are not the ultimate answer. Nature works very slowly. It takes some time for the body to manifest the symptoms of imbalance that we refer to as disease. In the same manner, regaining the natural balance and harmony of health takes time too. We can be guided by one general principle: Given time and the necessary raw materials, the human body can regenerate itself. We must begin to let the natural wisdom of the organism guide us in planning the recovery program. What we call “illness” is merely a warning that the system is out of balance. For instance, a headache or a rash is not a problem in itself. It is merely the body’s manifestation to us that an imbalance exists. If we use drugs to dull the pain orto stop the symptoms, we may get temporary relief from discomfort, but we have done nothing to correct the under¬ lying condition of imbalance. We can begin by choosing natural foods in preference to

137 highly processed varieties. These contain the original balance of vitamins, minerals, and building materials that nature intended. They are free of “empty calories” that tax the system and fail to supply these needed nutrients. It often takes a good deal of re-education to begin to choose wisely. It also requires time, energy and dedication to select and prepare the kinds of meals that will rebuild the mind and body. Again,, it is a question of priorities in life whether health and well-being are supported or neglected by each individual. It all ultimately comes down to each person accepting responsibility for his own existence. Each of us is constantly at the point of choice each moment in either creating or destroying the life energy of our bodies. When we really see that no other person can make that choice for us, and when we happily assume the responsibility for maintain¬ ing our own well-being, we are on the path. Take a good “look” at your body. Some of the following questions might guide you in getting in touch with yourself. 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12. 13. 14. 15. 16. 17. 18. 19. 20.

In general, how does your body feel right now? How is your energy level? Is it constant or irregular? Are your eyes shiny and bright? Is your vision good? Is your skin clear? Is it unusually oily or dry? Do you bruise easily? Is your hair glossy and strong, or dry and brittle? Do you tend to get colds and infections often or infrequently? Do your gums look pink and firm? Do they bleed easily? Are your fingernails strong or brittle? Do they have ridges? Are your teeth healthy? Do you get cavities often? Do you have menstrual or prostate problems? How much sleep do you need per day? How is your digestion? Do you get gas or flatulence? Do you experience pain in the stomach area? Are your bowel movements regular? Do you urinate frequently? Do you often get headaches? Do you notice your hands and feet feeling cold? What is your general emotional temperament? Do you get moody, depressed, irritable or confused often? Make a list of any symptoms you have which cause you concern. What is your general opinion of your body and your health?

138 Once you have a fairly clear idea of your present health and the conditions you’re dealing with, you can start your meal planning. If you have a tendency toward hypoglycemia, the Fredericks Diet which is included in this volume, is an excellent plan. In any condition, be sure to keep the following points in mind: PROTEIN 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11.

Men should get at least 25 grams per meal. Women need about 20 grams per meal. Choose lean varieties and cuts of meat. Cook meats rare. Broil or bake them, don’t fry. Get a daily balance of dairy, meat, eggs and vegetable proteins. Combine incomplete proteins to make complete ones. Use 2 tablespoons of brewer’s yeast daily in fruit or milk for a good source of B vitamins. Make your own yogurt and use it daily as a good source of intestinal bacterial flora for amino-acids. Eat lightly cooked liver 1 or 2 times weekly. Drink a protein drink of milk, eggs, soy protein powder, etc. for snacks. Try sunflower seeds or almonds for “portable” snacks. CARBOHYDRATES

1. Use only whole grains or flours that are unbleached and contain no preservatives. 2. Do not use sugar. Substitute honey, molasses or date sugar for sweetening. 3. Eat only one serving of carbohydrate per meal. 4. Small red potatoes are a good natural source of starch. 5. Salads should include: romaine or red lettuce, cucumbers, celery, parsley and sprouts. These are most cleansing and full of vital minerals and vitamins. You may also include green peppers, carrots, and tomatoes to your taste. 6. Dressings should consist of pure, unprocessed vegetable oils, plus lemon juice or vinegar and spices and herbs. 7. Use fresh vegetables, not canned. Frozen varieties are more valuable than canned if fresh vegetables cannot be obtained.

139 8. Some of the most nutritional and nourishing vegetables are: zucchini squash, green beans, broccoli, vegetable greens, etc. 9. Wash all fruits and vegetables in water, but do not soak them. This will avoid loss of water soluble vitamins. 10. Lightly steam vegetables. Boiling them in water also causes vitamin loss. 11. Eat at least two salads, two servings of vegetables and two fruits daily. FATS 1. Choose natural, low-starch desserts such as: Honey-egg custard Baked apples or pears Fresh fruit, plus cheese or nuts Fruit and granola cobbler Honey cheese cake Sesame halava Fruit and yogurt sundae Frozen bananas GENERAL MEAL PLANNING 1. Select foods which provide a variety of: Texture: crispy, moist, creamy, soft, chewy. Color: use bright fruits and vegetables to complement. Shape: round, long, diced, grated, etc. 2. 3. 4. 5. 6.

Garnish foods with parsley, nuts, pimentos, etc. forappeal. Use attractive table decorations and arrangments. Serve meals in a relaxed, peaceful environment. Chew your food well and don’t rush through a meal. Be conscious of the foods you are eating and give thanks in whatever way you choose.

Use these suggestions to arrive at a diet plan that really works for you. Trust in the natural wisdom and healing powers in your own body, and develop a sensible, moderate program based on your own individual needs and preferences. Decide on and stay with a diet you can “live” with.

140

BASIC RICE DIET FOR HYPOGLYCEMIA, HYPERLIPEMIA, HYPERTENSION First Week:

May eat vegetable (see list) and fish only, and rice. Fish may be sauteed, boiled, broiled, baked or poached. Vegetables may be eaten raw, steamed or boiled in water with nothing added. Rice - any kind (polished, brown, minute rice, Uncle Ben’s wild, etc.) provided no sodium chloride has been added during its processing. It may be boiled, baked or steamed without salt, milk or fat of any kind. May have tea, unsweetened fruit juice, water or skimmed milk.

Second Week: Same as above but may add chicken, boiled, baked or broiled. Third Week:

Same as first but may add poultry twice a week. May now add fruit from list. Fruit All kinds. May be fresh (raw or cooked), canned in dietetic syrup.

Begin each day with this drink: One tsp. each of dry skim milk powder, protein powder (90%), primary food brewer’s yeast powder in water, unsweetened fruit juice or fluid skim milk, blended. May add vanilla or yogurt for flavoring. VEGETABLE LIST Use fresh vegetables only; none commercially canned. (Frozen vegetables permitted only if necessary, and only in cases spec¬ ified below.) They may be eaten raw, steamed or boiled in water with nothing added. Do not eat potato skins.

List A — acceptable Broccoli (fresh or frozen) Brussels sprouts (fresh or frozen) Cabbage Collards Endive, chicory, escarole Parsley (very small amounts) Parsnips Pumpkin Radishes Rutabaga Turnip greens

141 List B — lowest sodium content Asparagus (fresh or frozen) Cucumbers Eggplant Garlic Green peppers Lettu Lettuce Okra Onions Squash String beans (fresh or frozen) Tomatoes

Once a week only: (choice of one) Artichokes; Carrots; 035Cauliflower (fresh or frozen); white turnips. DO NOT EAT: Celery, Spinach, Beets; Watercress; Peas; Lima beans, etc.; Corn.

142

HIGH-PROTEIN, LOW-CARBOHYDRATE, SUGAR FREE DIET (Developed by C. J. Poulos, D.Sc., Ph.D.) FOOD AND DRINK ALLOWED

Allowable Proteins:

(high protein) eggs, lean beef, lamb, liver, fish —ocean and fresh water, chicken or turkey (avoid skins), beans — green or wax, dry beans — navy, white, red, pink, black, pinto, soy¬ beans and soybean products. (fatty protein) peanut butter (not if hydrogenated), peanuts, pecans, wal¬ nuts, almonds, pumpkin seeds, and other nuts.

Allowable Fruits:

fresh preferred (cooked or unsweet¬ ened, frozen or canned), apples, apri¬ cots, berries, cherries, fresh coconut, grapefruit, kumquats, lemons, limes, mango, papaya, peaches, pineapples, tangerines, nectarine, bananas, pears, berries, figs, plums, Mandarin oranges. (Do not add sugar to the fruit. Cream or milk may be added if desired.)

Allowable Juices:

the following if unsweetened (fresh preferred to canned): apple, grapefruit, orange, pineapple, tomato, vegetable, V-8. Knox gelatine may be added for protein.

Allowable Fats:

(in moderation) vegetable-based butter/margarine, natural vegetable oil.

Allowable Carbohydrates: starches, corn and corn meal, rice, wheat (whole or ground), rye (wholeor ground), fructose, molasses, bran in moderation.

143

Allowable Beverages: above juices,dietetic carbonated drinks except cola. Dietetic beverages must not have sugar in them, 2 or less cal¬ ories per serving and contain no caf¬ feine (i.e., Canada Dry low calories or Gott’s). Herbal teas, milk, caffeine-free coffee, sugar-free broth. ABSOLUTELY NONE OF THE FOLLOWING

Sugar:

candy, including chocolate and other sweets such as cake, chewing gum (unless sugarfree), pastries, pies, puddings, sweet custards, sweet jelly or marmalade, and ice cream.

Caffeine:

no ordinary coffee or tea (Sanka, Decaf, Taster’s Choice Decaf, herbal teas are okay). Beverages containing caffeine such as Coca Cola, Pepsi Cola, other cola drinks, Ovaltine, Postum, hot chocolate are not allowed. No ordinary carbon¬ ated drinks; no grape, prune, or other juicesthan those listed above.

Fruits:

dried fruits, grapes, persimmons, or raisins.

Starches:

macaroni, noodles, spaghetti, or ravioli.

Alcohol:

beer, cocktails, cordials, or wines.

Medications containing caffeine such as : Anacin, APC, 222’s, A.S.A. compound, caffergot, Coricidin, Empirin Compound, Fiorinal. Plain aspirin or Bufferin is permitted. Read the label on every can of juice, fruit, vegetable, meat, and other products. Select only those containing no syrup, honey, or sugar. These can be found at the dietetic counters in all markets and health food stores. Avoid any item to which you have an individual allergy, i.e., milk for those suffering galactose intolerance; wheat, soybean, etc.

144 REFERENCES AND SUGGESTED READINGS Adams, Ruth and Murray, Frank, Megavitamin Therapy. 1973. New York: Larchmont Books. Bieler, Henry G., Food Is Your Best Medicine. 1965. New York: Random House. Bieler, Henry G., Dr. Bieler’s Natural Way to Sexual Health. 1972 New York: Bantam Publishing Company. Chase, Alice, Nutrition for Health. 1968. New York: Parker Publishing Company. Cheraskin, E. and Ringsdorf, W. M., New Hope for Incurable Diseases. 1971. New York: Exposition Press, Inc. Cheraskin, E., Psychodietetics. 1974. New York: Stein and Day. Davis, Adelle, Let’s Eat Right to Keep Fit. 1954. New York: Harcourt, Brace and Jovanovich. Davis, Adelle, Let’s Get Well. 1965. New York: Harcourt, Brace and Jovanovich. Elwood, Catharyn, Feel Like a Million. 1969. New York: DevinAdair Company. Fredericks, Carlton, Food Facts and Fallacies. 1965. New York: Julian Press, Inc. Fredericks, Carlton, Low Blood Sugar and You. 1973. New York: Constellation International. Hurdle, Frank, Low Blood Sugar. 1969. New York: Parker Publishing Company. Kirchner, H. E., Nature’s Healing Grasses. 1968. Riverside, Calif.: H. C. White Publications. Kordel, Lelord, Health Through Nutrition. 1973. New York: Manor Books, Inc. Land, Lawrence E., Food and Cooking for Health. Lappe, Frances M., Diet for a Small Planet. 1974. New York: Ballantine Books. Martin, Clement G., Low Blood Sugar. 1973. New York: Arco Publishing Company. McGrath, William R., Bio Nutronics. 1974. New York: New American Library, Inc. Nittler, Alan, A New Breed of Doctor. 1974. New York: Pyramid Books.

145 Poulos, C. Jean, ScD.; Stoddard, Donald, Ph.D., Carron, Kay,

Hypoglycemia, The Hidden Menace in Alcoholism. Nursing Care Journal, Feburary 1977. Vol. 10, No. 2, Pages 17-29. Poulos, C. Jean, A Problem Patient — The Alcoholic. The Professional Medical Assistant Journal, March-April 1971. Vol. 4, No. 2, page 20. Poulos, C. Jean, Sc.D.; Stoddard, Donald T., Ph.D., So You Want to Quit. Miller Publishing Company, Chicago, IL. $6.95. Copies available from California Institute of Alcohol Studies, P.O. Drawer 97, Capitola, CA 95010. Proudfit, Fairfax and Robinson, Corinne, Normal and Thera¬ peutic Nutrition. 1966. New York: Macmillan Company. Smithers, Christopher D., Understanding Alcoholism: The Christopher D. Smithers Report. New York: Charles Scribner & Sons. Wade, Carlson, Magic Minerals. 1972. New York: Arco Pub¬ lishing Company. Watson, G., Nutrition and Your Mind. 1972. New York: Harper and Row. Williams, Roger J., Alcohol: The Nutritional Approach. 1959. Austin: University of Texas Press. Williams, Roger J., Nutrition Against Disease. 1971. New York: Pitman Publishing Company.

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