Laura’s Take: Spiritual Health and Addiction

Carey already did an amazing job defining addiction in the very first blog post called “If you are addicted to it, then it is an addiction.”

Like she said, addiction is unique to the individual. Addiction hides behind many masks. It is something that we may or may not be aware of, if we are; we are most likely ashamed of it. We may feel the need to hide it from those who we care about most or we care about what others think about us. Its repetitive behavior, it robs our time by way of our thoughts, actions and moods. Withdrawal symptoms are inevitable, and we may even miss the behavior like an old friend.

For all of us who have overcome a bad habit, know the difficulty it can be with it returning, and returning with a vengeance. For me it was my depression and weight. After I got married, which was a positive stress, the change from being single to a couple, and a mother of two was an upheaval to the structure that kept me on the right path. That structure was perfected as a single person, but the terrain changed. Like spiritual paralyses I had to relearn the things that kept me strong in the past.

A message by Victor D. Cave had a profound influence on me years ago when I was battling depression. Called: "Parables of Jesus: The Parable of the Empty House", Ensign, Mar. 2003, 45–47

You might wonder what one of Jesus Christ parables would have to do with addiction. Whether or not you believe in God or the Devil, there IS opposition in all things; Light/Darkness, Good/Bad, etc.

In this message he quotes Spencer W. Kimball

“The devil knows where to tempt, where to put in his telling blows. He finds the vulnerable spot. Where one was weak before, he will be most easily tempted again.

“In abandoning sin one cannot merely wish for better conditions. He must make them. … He must eliminate anything which would stir the old memories.

“Does this mean that the man who has quit smoking or drinking or had sex pollutions finds life empty for a time? The things which engaged him and caught his fancy and occupied his thoughts are gone, and better substitutions have not yet filled the void. This is Satan’s opportunity. The man makes a start but may find the loss of the yesterday’s habits so great that he is enticed to return to his evil ways, and his lot thus becomes infinitely worsened. …

“Many who have discontinued bad habits have found that substitution is part of the answer, and have conquered a bad habit by replacing it with a good or harmless one.” (The Miracle of Forgiveness (1969), 171–73.)

“True repentance (or putting off an addiction) is not merely eliminating the negative but replacing it with positive attitudes and actions.”

The parable of the Empty House is found in the New Testament, Matt. 12:22-37 and also can be found in that article in more clarity. To be honest I didn’t understand it reading it through the first time. It took several times and allot of prayer and study. I felt it held answers for me so I was driven to understand it. It had such a profound effect on me that several years later I did a sort of a diptych of the parable.

The second painting was to symbolically show a “full” house. We are vessels that must be full at all times. We choose what to fill our vessels with.

So what can we replace our bad habits with?

It will be different for everyone, just like our weaknesses and addictions are varied. Our strengths are varied too. We can’t afford to be idle. That is when we can be caught off guard. For me filling me life with more prayer, fasting, scripture study, service, yoga, meditation, work, painting along with other hobbies etc., helped me a great deal. Avoiding people or places that would potentially bring me down, like an alcoholic would avoid a bar, I had to avoid certain things that would trigger my eating or depression.





If you look within yourself, you can find many wholesome things to replace the time spent being less edified. It is good to have a plan so you can fall back on it during weak moments. I can confirm that it does get easier as we persist. Because that which we persist in doing becomes easier, not because the nature of the thing has changed, but because our ability to do it has increased. (Ralph Waldo Emerson) And with God’s help, anything is possible.

The Sugarless Manifesto

Well, it's been far too long since I participated on this blog.  Life has finally mellowed just a touch and i wanted to take a moment to concentrate on what I've learned about letting go of "sugar". 

When it comes right down to it, could you walk away from sugary treats forever?  I have the hardest time saying yes to this question.  Throughout my life I've attached so much importance to the existence of sweets.  Fun, comfort, group enjoyment, family togetherness.  For me the most subtly sinister attachment has been a feeling of deservedness.  For example, if I can't have new clothes or don't have enough money for the new 'thing' then by heck I'm at least going to get something I want.  And that something would end up sweet and gooey and fatty.

Letting go of eating sweets has been so much more than just not eating sweets. It's meant facing life's challenges without a buffer.  And you know what?  It's not nearly as hard as I thought it would be.

So what are the initial steps necessary to begin the transformation?  Everyone is different.  My husband and I each used a different approach but 1 thing remained the same.  We both made a manifesto.  A list of guidelines, helps, goals and plans.  After all, if you fail to plan, you will fail to succeed.  I relied heavily on my manifesto during the first 2 weeks of 'sweet abstinence'.  If I got the shakes or cravings (and I did)  I would read it out loud several times and things would get easier.  Several months have passed and my manifesto still hangs in the kitchen, mighty as ever.

Things to keep in mind when planning.  Balance, be realistic, avoid zealousness but accept that addiction requires more than moderation (hard line to walk), realize error will happen and foster an attitude of 'try, try again', set limits to your restrictions (birthdays Christmas, 1 exception per month).

To outline a helpful manifesto I recommend these key ideas:
1.  A goal needs a reward but also a punishment.
       For example, my reward was money - because I like money.  My punishment was disappointment and I had to start over on the time-line of my goal.

2.  My manifesto included general advice. 
       I gleaned advice from the internet, from lots of personal evaluation, from family and especially a loving and wonderful father who is also a recovered alchoholic.  After gathering as much info as possible, I took it to the Lord in prayer for guidance.

3.  A list of good ideas and good practices to learn while 'unlearning' the bad habit. 
      For example, if you are craving sweets, eat an apple.  Meditate, think positive, get out of the house, record successes and feelings.  Blogging has helped me A LOT.

It's never easy overcoming an addiction.  No matter the subject.  Just when you think you've got it beat, you experience the hiccups of life and find yourself crawling right back to those old comforts.  I've found that keeping an attitude of 'try again' has kept me in the ring with my head up and gloves on. 

     
A note on zealousness - 
I believe that zealousness when it comes to food is extremely counter productive.  The more you do without it and force yourself to avoid it the more you're going to rebound when a weak moment occurs.  It's critical to find balance between the 2 extremes of never and always.  Unfortunately with an addiction it seems that the balance has to hang on the 'never' side of things.  That's why I believe that sugar addiction cannot be overcome without integrating the heart, mind, soul and body.  Facing the things that frighten or worry us is difficult but so much better than being a slave to a mindless chemical.  In fact, that may be a discussion for another day - sugar and idolatry.  Until then, be kind to your body.

What is the pH of the food you are eating?

So what are foods that we eat that cause a more acidic environment in our body? And which foods neutralize the acid? What percentage of foods should we eat from each category?

Depending on your health, from what I have read it is best to have a 60/40 ratio of alkaline/acid foods. Those of you who are like me, who are trying to regain your health and have been suffering from symptom related problems caused by a lifetime of unhealthy eating habits should aim for 80/20.

You can find many list on the internet of which foods are alkaline or acidic. For one example you can click here)

I will list a few: Most all fruits and vegetables, most beans, spices, herbs, some nuts, some grains, some oils.

Foods that are more acidic are pretty much all animal products, ie meats, cheeses, eggs, fats, etc. most condiments, canned foods, sweets, all refined and processed foods, white flour, coffee, alcohol etc.

Now if you are like me when I first saw the list of acidic foods I thought… well what else is there to eat. I do love my veggies and fruit but how can you get enough to eat when you try to avoid those on the list?

Please don’t get discouraged. Habits take time, and it’s good to continue to educate ourselves. Take small steps each day and it’s amazing what kinds of changes you can make to your diet.

Problems that I used to suffer from severally have either disappeared completely or have improved greatly by eating this way. I am convinced that if you have a problem with insulin resistance, that you will find complete improvement by eating most of your foods from the alkaline list. You will also find weight loss to be much easier. I have lost nearly 50lbs in 5 months, with no exercise. (no exercise because of still struggling health issues) And I’m still going.

Hopefully more to come…

Is pH important?

I was introduced to pH in junior high chemistry, but I didn’t really understand the importance of how it related to my health until I read the book “How to be Well…” by Leah D. Widtsoe. I’m considering making a few post on the importance of pH in the foods that we eat and how it effects our overall health. (I will mention more about Leah Widtsoe's book later)

First what is pH?

In chemistry, pH is a measure of the acidity or basicity of an aqueous solution. Pure water is said to be neutral, with a pH close to 7.0 at 25 °C (77 °F). Solutions with a pH less than 7 are said to be acidic and solutions with a pH greater than 7 are basic or alkaline. pH measurements are important in medicine, biology, chemistry, food science, environmental science, oceanography, civil engineering and many other applications.


The pH of different cellular compartments, body fluids, and organs is usually tightly regulated in a process called acid-base homeostasis.


The pH of blood is usually slightly basic with a value of pH 7.365. This value is often referred to as physiological pH in biology and medicine. (http://en.wikipedia.org/wiki/PH)

If we aren’t careful with the balance of food that we eat, eating foods that are more acidic for example, our body has a way of balancing the pH for us. One major way our body neutralizes acid overload is to release calcium from our bones. If this environment is prolonged it can lead to osteoporosis. The body will also release other minerals like potassium and magnesium from our organs and bones too.


Because our body is about 60% fluid, it is important to help keep that fluid the right pH. If we do not it can be very taxing to our bodies, not just our bones but our organs, cells and tissues.
A high acidic environment promotes unhealthy bacteria and viruses in our digestive system and throughout our body. On the other hand those unfriendly microbes die more readily in a more alkaline environment.


Hopefully this has peaked your interest, if any of you have specific question that you’d like me to answer, feel free to add a comment below.

Surviving the Holidays

Sugar addiction and the holidays are a terrible mix.  Not only are there extra sweets about there is also something much more enticing: memory.  I'm sure each person who grew up in a Christian home has fond memories of helping a grandma or mom in the kitchen.  Sometimes there is more to sweets than just the taste.  I have many happy memories of my grandmother making all kinds of delicious candy from divinity to fudge but what comes to mind more than eating the candy is the act of making it together.  Nothing beats that feeling of being with a loved one.  I knew I was completely loved by grandma and felt very  warm and safe and candy just happened to be there too.  There is also a feeling of excitement at being able to visit with family that are usually far away and renew friendships.  That is always associated with good food and sweets.

It's a tough choice in a way.  I know how sugar makes me feel (like I've been poisoned).  But I also want to take part in all the festivities and not be a sugar scrooge.  But I also know that an addiction is ever present and anxious to be reignited. 

When Corey and I decided to take responsibility for our sugar eating problems we also recognized the danger of zealousness.  After much discussion we came to an agreement that we would have 1 allowance per month per person, so a total of 2 allowances for a sweet per month.  We both wanted to be part of other family members birthdays and certain holiday celebrations and traditions.  So far this has been perfect for us.  It has eliminated the feeling of "can't ever have any" and replaced it with "can have, but don't need right now."  It eliminated the danger of all or nothing behavior.  

This attitude has been instrumental in disallowing sugar to rule our lives.  Why?  Because if we have more than what we are supposed to in a moth, we loose a predetermined reward.  But also because when an 'all or nothing' belief is in place there is no room for failure and when failure happens (and it always does) the belief inhibits rebound.  You know, makes it harder to try again, to do better next time. 

In a previous post, Sarah asked the question "is it ever ok?  is there any moderation to (the no) sugar thing?"  My feeling is that there has to be.  I would really like to hear Laura's take and anyone else as well.  I have never succeeded at anything that I got zealous about.  Excelled for a time, yes.  But succeeded, no.  I always succeed when I stride myself and work realistically toward something.  But you know, it's taken me 30 years to get to the point that I finally recognize how to go about this lifestyle practically.  It's a delicate balance right now.  But balance is the key.

So ultimately I think that "is it ever ok" is a personal discovery and the answer to the equation is tailor made to the individual. For me it is not ok to eat sweets more than 2 times a month or I can't control my desire for sweets very well.  The realistic limitations are actually welcome safety nets that have kept me from suffering many times.  Would I tell an alcoholic to go drink twice a month to pad his loss of alcohol?  No way.  With some addictions and some people it just doesn't work that way.  I'm always disappointed after eating a sweet.  It is never fulfilling. And truthfully sweets are loosing their charm and appeal.  Hurray for me.  But that strange problem of wanting to consume all sweets everywhere is still there, and may always be there and is especially heavy the day after an allowance.


This isn't an end all decision but rather a lifelong travel of finding inner strength and learning how to take care of myself.  All while striving to achieve balance against the adversity of an addiction.  Because balance and addiction don't compliment each other.  But I'm proud of myself for trying and I'm doing well at what I set out to accomplish and there is a lot to be said for that.

Sugar and Sex Hormones

There is a gene in our body, named SHBG, that regulates estrogen and testosterone.  This gene is closely linked to the condition of the liver.  Why does this matter?  Sugar is metabolized in the liver and when the liver is overloaded with sugar it converts the sugars into fat.  Too much fat in the system shuts of the gene SHBG, which gives direction to the sex hormones in the body.  The troubles that can follow are cardiovascular disease, type 2 diabetes, PCOS and INFERTILITY and more!  The gene is especially affected by High Fructose Corn Syrup and refined table sugar.

“This gene produces a protein that binds to the sex hormones like testosterone and estrogen and carries them into the bloodstream. Only the hormones that are free and unattached to the protein can enter cells and be active. Hence, if the SHBG gene is shut down and is not releasing any SHBG protein, then greater amounts of estrogen and testosterone are released throughout the body.”  Tamara Hardison, Too Much Sugar Affects Sex Hormones.  Full article HERE.

An increase in these hormones is particularly hard on the body.  Acne, infertility, polycystic ovaries, uterine cancer and more.

Another great article: Hormone Disorder Could Be Caused By Sugar.

But are the sex hormones all that is affected by high sugar and fat intake?  You tell me - below is a list of what hormones do.  (source: wikipedia Hormone)

• stimulation or inhibition of growth
• mood swings
• induction or suppression of apoptosis (programmed cell death)
• activation or inhibition of the immune system
• regulation of metabolism
• preparation of the body for mating, fighting, fleeing, and other activity
• preparation of the body for a new phase of life, such as puberty, parenting, and menopause
• control of the reproductive cycle
• hunger cravings

I think it's safe to say that too much sugar has a full scale effect on our health - mental, physical, emotional, and spiritual.

Giving Thanks

Happy thanksgiving to you all. Today I felt like I should do a message on gratitude which is a powerful aspect of positive thinking. This might be more for me than anyone else. Sometimes I need to remind myself of the goodness of God. Maybe you are wondering what this has to do with sugar :) Well, depression can be a trigger for me to give in and have something sweet to “release” me from the pain.

Holidays can be a trigger for me to, not because there are allot of sweets, but because I miss my parents so much. This will be their 5th Thanksgiving they have been away from home. They have been in Africa serving the Lord. And they won’t be back until after they have missed their 6ths consecutive Thanksgiving (not to mention Christmas) home.

I was reminded the other night of the impact our negative thoughts can have on our brain. I may not agree 100 percent with what Dr. Amen has to say, but I feel like he can be a great resource. Follow this link for more info. This first quote is from that link.

“The thoughts that go through your mind, moment by moment, have a significant impact on how your brain works. Research by Mark George, MD and colleagues at the National Institutes of Health demonstrated that happy, hopeful thoughts had an overall calming effect on the brain, while negative thoughts inflamed brain areas often involved with depression and anxiety. Your thoughts matter.”

Dr. Amen has a clever acronym for negative thoughts, “ANTs” (or Automatic Negative Thoughts)

Quoting a paragraph from his book, “Change your brain change your life.”

Our overall mind state has a certain tone or flavor based largely on the types of thoughts we think. When the deep limbic system is overactive, it sets the mind's filter on "negative." If you could look into the thoughts of people who are depressed, you would find one dispiriting thought following another. When they look at the past, there is regret. When they look at the future there is anxiety and pessimism. In the present moment, something is most often unsatisfactory. The lens through which they see themselves, others, and the world has a dim grayness to it. They are suffering from Automatic Negative Thoughts, or ANTs. ANTs are cynical, gloomy, and complaining thoughts that just seem to keep coming all by themselves.

(to read a section from his book click this link)

Here is a summary of the “ANTs”

1. "Always" thinking: thinking in words like always, never, no one, every one, every time, everything.
2. Focusing on the negative: only seeing the bad in a situation.
3. Fortune telling: predicting the worst possible outcome to a situation.
4. Mind reading: believing that you know what another person is thinking, even though they haven't told you.
5. Thinking with your feelings: believing negative feelings without ever questioning them.
6. Guilt beatings: thinking in words like "should, must, ought or have to."
7. Labeling: attaching a negative label to yourself or to someone else.
8. Personalization: innocuous events are taken to have personal meaning.
9. Blame: blaming someone else for your own problems.

That was me, and in moments of relapse it is me again, if I am not careful or use my “ANT eaters”

Feed Your Anteater and Feel Better

Whenever you notice an ANT entering your mind, train yourself to recognize it and write it down. When you write down automatic negative thoughts (ANTs) and talk back to them, you begin to take away their power and gain control over your moods. Kill the ANTs by feeding your emotional anteater.

FEED YOUR ANTEATER AND FEEL BETTER EXERCISE is for whenever you need to be in control of your mind. It is for times when you feel anxious, nervous, depressed or frazzled. It is for times when you need to be your best.

Here are some examples of ways to kill these ANTs:

ANT / Species of ANT / Kill the ANT

You never listen to me. / 'Always Thinking' / I get frustrated when you don't listen to me, but I know you have listened to me and will again.

The boss doesn't like me. / 'Mind Reading' / I don't know that. Maybe she's just having a bad day.
Bosses are people, too.

The whole class will laugh at me. / 'Fortune Telling' / I don't know that. Maybe they'll really like my speech.

I'm stupid. / 'Labeling' / Sometimes I do things that aren't too smart, but I'm not stupid.

It's your fault we have these marital problems. / 'Blame' / I need to look at my part of the problems and look for ways I can make the situation better.

Getting back to gratitude, this talk was given at our most recent General Conference from our wonderful Prophet:

“We can lift ourselves and others as well when we refuse to remain in the realm of negative thought and cultivate within our hearts an attitude of gratitude. If ingratitude be numbered among the serious sins, then gratitude takes its place among the noblest of virtues. Someone has said that ‘gratitude is not only the greatest of virtues, but the parent of all others.’ Cicero, in A New Dictionary of Quotations on Historical Principles, sel. H. L. Mencken (1942), 491.

“When we encounter challenges and problems in our lives, it is often difficult for us to focus on our blessings. However, if we reach deep enough and look hard enough, we will be able to feel and recognize just how much we have been given.”

Lets help each other this holiday season to see how richly blessed we really are. Approaching life with an attitude of gratitude will not only bless our lives, but lift those around us.