Breaking My Addiction - Diet Soda Sucks!!!!

It seriously sucks….the life right out of us!  I say that as I’m sitting here watching people mindlessly consume enough of the stuff to create can pyramids or possibly fund their children’s education with the returnable can credit.  The companies that make this stuff are experts in the art of branding.  Not only is the sweet taste a draw but these cans and bottles are fun and very cool to look at!  After all, we can find our names on some of them!  All colorful and enticing! But, instead I’ll take another swig of my green smoothie (which is actually super tasty) and keep typing about how diet soda sucks even though I want one, right now!

The truth is that I’m on week three of no diet soda and I’m starting to forget that I really loved it.  The cravings have diminished and it is just a fleeting thought at this point.  I tried quitting some time ago but failed.  Not epically but I did fall off the wagon a few times.  I have been attempting to wean off from it for a while because I believe it is possibly one of the biggest health sabotagers out there and we consume it by the gallons here in the United States.  I find that if I drink one diet soda, I’m probably going to add a few more before the day is over.  It’s so weird! It’s like a bag of potato chips. I cannot drink just one.  If I get a fountain pop, I’ll only get one in a day or maybe a week but it is the 64 oz. big daddy.  I cringe at the thought of how many individual sodas are actually in that one 64 oz. cup.  And for those of us that keep diet soda in the fridge, there are a lot of kids out there drinking this stuff because it’s there and available.  They don’t even give it a second thought.  Grab and go!  I’m thinking this is a really bad idea!!!!!  Actually, I believe all soda is bad for you but diet is the worst.  My son has not had a soda in five years.  He is 18 so he has gone the majority of his teenager’s years soda-free all because his football coach told him in 8^th grade it was bad and they should not drink it.  So he hasn’t.  Wish I was smarter than an 8^th grader!!!!

There is mountains of research being done about diet soda and it appears to be a very controversial subject with organizations stepping up to the plate and stating what they believe to be true while others, some very reputable, that do not want to touch the subject with a ten foot pole until there is hard and fast scientific evidence that it is detrimental to our health.  This means it is up to each of us to make our own decisions as to if we should drink or not drink.  I am going out on a limb here and giving you my full personal opinion and some opinions of sources listed below.  You can make your own decision on whether you choose to partake or not.  So let’s take a look at what is be discussed as potential hazards. 

First and foremost, you are swallowing a beverage that contains absolutely no nutritional value BUT may contain sucralose (600 times sweeter than sugar), acesulfame K (up to 200 times sweeter than sugar and may cause tumors and brain damage) or aspartame(200 times sweeter than sugar), caffeine, phosphoric acid (enamel destroying and calcium depleting), preservatives and artificial colorings such as potassium benzoate (mold prevention for longer shelf life), and up to nine artificial colors (caramel color is a carcinogen).   

Research indicates diet soda:

Dehydrates Us –

Soda has caffeine which is a diuretic.  Diet soda contains sodium which makes us thirsty.  So we are drinking a nutritionally void beverage that dehydrates us and makes us thirstier than we were before drinking anything at all.  Have you noticed this?  I have! I’m so thirsty after drinking a diet pop!

Dental Health –

Here is something CRAZY???? Health.com reported that according to a study published in the journal General Dentistry, the level of tooth erosion in mouths of cocaine-users, methamphetamine-users and habitual diet-soda drinkers is the same!!!! The cause is the citric acid in the soda.  It weakens and destroys enamel over time.  Now, of course we have all heard the commercials where lemon or citrus based fruits can do this too.  However we don’t tend to consume those healthy fruits in the quantities that we consume soda so the results from them are not as severe AND those fruits provide a benefit to our bodies in other ways so in moderation they are acceptable.

Migraine Headaches –

Artificial sweeteners such as aspartame alter brain chemicals, nerve signals and are thought to be a major contributor to migraine headaches.  Anecdotal evidence is showing a decrease in migraines when people stop consuming artificial sweeteners. 

Fat Storage and/or Weight Gain or Plateau –

Diet soda is believed to have a negative impact on the hormone system and with wacky hormones comes extra weight gain and storage that is near impossible to lose.  I know! I’m in this cycle as I type.  It also may have an impact on the friendly gut bacteria due to the highly acidic makeup.  Another thought is that it fools the brain and gut into a hyper-sensitive sweet mode where it basically turns on the craving receptors and confuses the appetite-regulating hormone leptin after consuming one soda.  The rest of the day, we are jonesing for more sweetness.  I’m actually hungrier after drinking a diet soda than if I were to skip it and consume nothing at all.

Decreased kidney function –

The National Kidney Foundation states drinking two or more diet sodas a day drops the Glomerular Filtration Rate (GLR) which is a kidney function indicator.  In women that drink diet soda, the GLR decreases three times as fast.  This same connection was not found in regular soda drinkers.  This is serious business because kidney disease is a huge problem in the U.S.  It’s bad, bad news when they start to fail.

Weakening of the bones –

Phosphoric acid leaches calcium from bones and decreases bone mineral density.  Add in the caffeine that causes reduced calcium absorption and we see an increasing risk of fractures particularly in the hip. 

 Type 2 Diabetes –

A University of Minnesota study indicates that drinking one soda a day was associated with a 36% increased risk of metabolic syndrome that put people at risk for heart disease, stroke and diabetes.  The American Diabetes Association specifically states, “Although these observational data cannot establish causality, consumption of diet soda at least daily was associated with significantly greater risks of select incident metabolic syndrome components and type 2 diabetes.”

Tipsy/Drunk Faster –

Now don’t use this as an excuse to drink diet soda!!!!!  According to a study from Northern Kentucky University, participants who consumed cocktails mixed with diet drinks had a higher breath alcohol concertation that those that blended with a sugary beverage.  Researchers believe the bloodstream absorbs artificial sweetener more quickly than sugar.  And here I thought I was doing myself a favor drinking my vodka with diet.  Oops!  I believe there are some diet programs that encourage alcohol with diet soda to keep the calories down.  Yikes!!!!!

Allergic Reactions –

People can be allergic to the chemicals in diet soda.  I was told not to drink it because people react negatively to the potassium benzoate.  In fact, my allergist stated that many people are not actually allergic to the chemical but it produces an allergic reaction “sometimes” in people and other times it does not.  This has happened to me on a few occasions.  Obviously, it is a drop in my histamine bucket.  It can also cause respiratory and gastrointestinal problems.

There are all kinds of speculation out there regarding diet soda causing MS, lupus, cancer, liver damage, acting as a neurotoxin, depression, heart disease, etc.  Whether these claims are true or not, I think it is time to take notice.  So, I believe it is time for my love affair with diet soda to come to an end.  We must part ways! Travel different roads! Find new lovers for we shall no longer be together!  Goodbye diet soda! May your dirty truths be exposed and may our world becomes wiser and put down the can! 

Random Resources

8 Things That Happen When You Finally Stop Drinking Diet Soda June 5, 2015 Jordan Davidson http://www.prevention.com/health/effects-diet-soda

Study Suggests Diet Soda May Lead To Belly Fat. Critics Aren't So Sure.  March 17, 2015 Alice G. Walton http://www.forbes.com/sites/alicegwalton/2015/03/17/is-there-really-a-link-between-diet-soda-and-belly-fat/ 

Diet Soda – How Healthy Is It? https://www.womentowomen.com/healthy-weight/diet-soda/ http://www.health.com/health/gallery/0,,20739512_last,00.html

10 Reasons to Give up Diet Soda http://www.mirror.co.uk/news/technology-science/technology/what-diet-coke-your-body-6191713

This is what Diet Coke does to your body in just one hour August 2015 Jasper Hamill

Diet Soda Intake and Risk of Incident Metabolic Syndrome and Type 2 Diabetes in the Multi-Ethnic Study of Atherosclerosis (MESA) http://care.diabetesjournals.org/content/32/4/688.full ^* Jennifer A. Nettleton, PHD1, Pamela L. Lutsey, PHD2, Youfa Wang, MD, PHD3, João A. Lima, PHD4, Erin D. Michos, MD4 and David R. Jacobs, Jr., PHD2,5

Say No To That Diet Soda - National Kidney Foundation https://www.kidney.org/

The Nutrition of Diet Soda http://www.fitday.com/fitness-articles/nutrition/healthy-eating/the-nutrition-of-diet-soda.html

Oreo and Carrots!!!

Oreo and Carrots!!!!

Look around, all around! We were gifted and blessed with an abundance of colorful food to nourish and feed our very complex, delicate life-balancing body!  Fruits and veggies please!!!!

The more of these flavorful gifts I eat, the more of them I crave.  My sweet tooth for baked goods and chocolate has all but disappeared.  In fact, due to mast cell reactions to chocolate, I have not had even a bite in over five years.  And, I don’t miss it!  I’ve almost forgotten what it tastes like.  I don’t believe it will be big deal if I never have another bite.  Ever!

The million dollar question, I’ve always thought and heard others say is, “Why does everything so bad for us, taste so good?”  Really, it doesn’t!  It is hard to get out of that cycle and mindset but once you begin introducing more and more fruits and veggies into your diet AND consciously thinking about the nutritional benefits they have, the more you will enjoy them.  They actually bring more satisfaction and no guilt.  As for me, if I eat junk, I feel guilty afterward and scold myself for the empty calories I just slapped on my butt.  When eating correctly, the “bad” food begins to lose its flavor and eventually, you will begin to realize that it really doesn’t have the satisfying flavor you were looking for.  In essence, bad food is bland!  It really is!  Compare an Oreo and a Carrot. I know! You are laughing, right? Just think about it.  They are both sweet, however the Oreo will leave you with sugar coated teeth and a funk in your mouth that can only be eliminated by brushing.  If you pay attention you will notice the carrot is also sweet.  This is what I mean when I say consciously thinking about your food.  You will inevitably reach for more than just like you do the Oreo.  Why?  Because they are good and they are in front of you.  There is no denying their goodness, unless you just hate carrots!  Also, there is no beating yourself up because you just consumed 500 calories of junky emptiness.  Be advised, that not long after eating that Oreo, you will also crave more junk.  The high glycemic load the cookies have will cause a sudden crash.  You may notice fatigue and irritability.  If your hormones are a bit off, you may also notice hot flashes as the sugar quickly processes through your system.  Next, you will be hungry for more food because your nutritional value was not satisfied.  Your body knows what it needs to sustain health and it did not receive it.  This is what is meant by empty calories.  Because your body is craving nutrients, you feel the need to eat again.  When eating full calories such as found in fruits, veggies and herbs, your body recognizes nutrition received and because the glycemic index is low, digestion is slower keeping you full longer. 

From a mast cell perspective, the sweets and baked goods often fire up the body by causing unnecessary inflammation that we experience when eating gluten, dairy and sugar.  You may find that it adds to your histamine bucket.  If it’s salt your craving (my downfall), add a little Himalayan Sea Salt to your veggies because the chips you eat will most like be genetically modified second rate vegetables full of unnatural chemicals and cooked in oil that again causes inflammation in our bodies.

Swap this for that

Carrots and Hummus vs. Cookies

Grapes vs. Honey Bun

Sweet Potatoe Fries (homemade) vs. Chips

Air Popcorn vs. Chips

Kale Chips (homemade) vs. Chips

Apple vs. Chocolate

Trail mix (homemade) vs. Chocolate

Carob nibs vs. Chocolate

Melon vs. Muffin

Celery vs. Pretzels

Oatmeal and Greek Yogurt vs. Muffin

Granola (homemade) vs. Commericial Cereal

Jerky (homemade nitrate free) vs. Chips

Strawberries and Greek Yogurt

Zucchini with a dribble of Olive Oil, Himalayan Sea Salt and Feta Cheese

Bananas

Sunflower seeds

Snap peas

Low Histamine Part II

Low Histamine Part II

I decided to stay on the histamine/food relationship topic for a bit longer.  I do believe, wholeheartedly, that what we eat makes a huge difference.  Unfortunately, I’m at that “what do I eat, I think nothing” point in my life.  That’s only because I’m currently coming out of a flare and I do not want to relapse.  My food options are actually opening back up compared to where I was at two months ago but, again, I do not want to relapse.  So, the goal now is to introduce high nutrient, low histamine food into my diet.  I also believe that inflammation is a key culprit in wreaking havoc on our bodies.  If we can manage the inflammation through diet and exercise, we may not notice as much of a problem with the MCAS.

That Paleo Guy perfectly states “Histamine is a chemical which occurs naturally in certain foods. This is also one of the chemicals that is released in the body as part of an allergic reaction, causing the typical ‘itching, sneezing, wheezing, swelling’ allergy symptoms. We all have an enzyme (Diamine oxidase [DAO]) which breaks down any histamine that we absorb from a histamine-containing food, so when we eat a food which contains histamine it does not affect us. However some people have a low level of this enzyme, and when they eat too many histamine-rich foods, they may suffer ‘allergy-like’ symptoms such as headaches, rashes, itching, diarrhea and vomiting or abdominal pain. This is called histamine intolerance. Some studies have also suggested links between histamine intolerance and urticaria, asthma, eczema and anxiety and panic attacks.”

There are different techniques in approaching managing the histamine however mine will start with avoiding most of the following foods listed below.  I say most because it is summer and harvest season is upon us so I may indulge out of our garden a bit.  Also, I have an aversion to eliminating foods that are really good for us and replacing them with wheat, dairy or meat.  I love all three of these food choices but by now, we all know that these foods cause inflammation.  I’ve been dabbling a bit with eating a ton of fruits and veggies in hopes of permanently moving my plate in this direction but for now it’s just baby steps!  Feel free to join me in pulling a few of the items below off your plate and see how you feel!!!!

• All seafood including shellfish or fin fish, fresh, frozen, smoked or canned
• Egg (a small quantity in a baked product such as pancakes, muffins, cakes is usually tolerated)
• Processed, smoked and fermented meats such as luncheon meat, sausage, weiner, bologna, salami, pepperoni
• Leftover meat: eat freshly cooked meat ONLY (side note from Jackie—After meat is cooked, the histamine levels increase due to microbial action as the meat sits.)
• All fermented milk products, including cheese (any milk product that is curdled rather than fermented is allowed, such as cottage cheese, ricotta cheese)
• Cheese products such as processed cheese, cheese slices, cheese spreads
  Yogurt, buttermilk, kefir
• Orange
  Grapefruit
• Lemon
• Lime
• Cherries
• Strawberries
• Raspberries
• Cranberries
• Loganberries
• Apricot
• Pineapple
• Dates
• Raisins
• Prunes
• Currants
• Relishes
• Pickles
• Spinach
• Tomatoes
• Ketchup
• Tomato sauces
• Tartrazine and other artificial food colors
• Preservatives, esp. benzoates, sulfites and BHA, BHT
• Cinnamon
• Chili powder
• Cloves
• Anise
• Nutmeg
  Curry powder
• Hot paprika (cayenne)
• Fermented soy products
• Fermented food
• Tea—herbal or regular
• Chocolate, cocoa, and cola drinks
• Alcohol
• Vinegar and foods containing vinegar such as pickles, relishes, ketchup, and prepared mustard

 

http://www.judytsafrirmd.com/histamine-intolerance-gaps-and-low-carb/#sthash.ojMjdiRD.dpuf

http://thatpaleoguy.com/2011/11/14/histamine-intolerance-update/

http://mastcelldisorders.wallack.us/yabb/YaBB.pl?num=1339170489

Low Histamine Diet

Many of us find that it does not matter if the diagnosis is Histamine Intolerance, Mast Cell Activation Syndrome, Idiopathic Anaphylaxis or Mastocytosis, we have similar symptoms and reactions.  What we have found is that maintaining a low histamine diet, along with some other lifestyle changes, reduces symptoms in many patients with these various disorders. 

Histamine Intolerance appears to be a DAO enzyme issue where these other disorders have “triggered” mast cells that dump chemicals and often the triggers are food.  Many find that a following a low histamine diet is relieving regardless of the diagnosed disorder.

It is important to understand that removing histamine from our diet is impossible because food naturally produces histamine.  It just does!  We’ve been programmed to believe that all fruits and vegetables are good for us which isn’t necessarily true.  For some of us, ingesting tomatoes or spinach is like poison.  Just because something is good for most does not mean it is good for all!  The Paleo diet seems to be a popular option because of the grain elimination.  Gluten is often a problem for a lot of us with histamine issues but it is important to understand that meat is histamine producing due to bacteria found on the decaying food which soon happens after it is cooked.  If someone does not possess enough of the DAO enzyme, they may find trouble in the metabolizing of histamine. 

Too fully understand the role of histamine, it is both good and bad.  Histamine regulates body functions by binding to the appropriate receptors however, it is also responsible for allergic reactions when it finds what it believes to be a foreign invader roaming about in the blood system.

How to Eat

Eat fresh! Eat as fresh as possible! Always!  Overripe fruits, vegetables, and meats cause histamine production.  Foods that have been sitting out after being cooked may begin producing histamine very quickly especially meat.

 Buy your produce as fresh as possible, purchasing frozen as a second option and canned as the last.  Personally, I try to buy as little in a can as possible in a can.  Canned foods are often high in the sodium, devoid of nutrients and cooked until the goodness of flavor is boiled down to a bland bite of something that resembles a vegetable.  Sometimes canned options are okay in a pinch but do not make it part of your regular meals.  Use the 90%/10% rule.

 Organic

I try and eat as organic as possible.  I believe we are our own worst enemy.  All the crap that goes on our food to protect it from pests or to help it super produce, finds its way into our bodies through both our food and water supply.  The toxins are now down to the seed level.  Think GMO!  The debate is hot and controversial and I’m on the avoidance side of the fence.  I wrote “I” because it is my opinion and we are all entitled to our own thoughts.  However, I believe the toxins we ingest change our chemical makeup and induce disease in us, our children and grandchildren.  Why are auto-immune diseases common?  Why do we all know someone with an illness such as lupus, MS, RA, EDS or some medical mystery like MCAS?  Why are cancer rates so high?  Heck, we even have cancer super centers located throughout the U.S.  If we practiced more prevention education and action, some of these centers would have to shut down due to lack of business.  Now, I don’t buy everything organic because that is very hard to do.  I cannot seem to find everything I need in one store and I’m not about to travel all over the city, however I buy as much as possible and am trying to fully move into that direction.  I also believe, for me anyways, the pesticides, GMOs, and growth promoters that are on food, contribute to my mast cell bucket filling up which then leads to my mast cells triggering. 

Fermented Foods

Fermented foods have their place but not at the beginning of the healing process.  It is no secret that there are some foods that are super gut healers and our goal is to focus on healing but we also need to remember baby steps!  My path has been elimination, low histamine, gut healing, and reintroduction.  I do not believe in completely eliminating foods or our diet will be limited, unbalanced and nutrient deficient.

 Food Breakdowns

Some doctors will swear there is not a food connection but just ask around.  Ask people how they feel after they have ingested food they know they are sensitive too or ingredients like gluten or dairy.  They argue that there is a food connection.  Personally, I believe there is without a doubt.  You will have to be your own judge as we all have different tolerances and level of tolerances.  I may be able to eat a bite of something but not a whole bowl.  Moderation and food rotation is definitely important.

 

Low Histamine Foods
Fresh meat and chicken	Most herbs	Pasteurized honey, maple syrup, corn syrup	Herbal tea
Freshly caught and gutted fish	Olive, flaxseed  and coconut oils	Icing Sugar	Pure juices of allowed fruits and vegetables
Egg yolk (egg whites may be problematic)	Unbleached flour or grain	Pure Jams, Jellies, Marmalade	Plain And Carbonated Mineral Water
Most fruits with the exception of strawberries and the ones listed in the table below.	Crackers without yeast	Baking powder/baking soda	Coffee
Fresh pasteurized milk, coconut milk, and rice milk	Lentils (red, yellow, brown)	Cream of tartar
Fresh vegetable except tomatoes, spinach, peas,  eggplant, and pumpkin	Chickpeas	Plain gelatin
Butter, cream cheese and ricotta cheese	Black beans, white beans, split peas, navy beans, and pinto beans	Homemade relishes with allowed ingredients

 

Histamine Stimulating Foods
Tomatoes	Spinach	Eggplant (aubergines)	Avocado
Pumpkin	Bananas	Papayas	Pineapple
Strawberries	Kiwi	Mango	Raspberry
Tangerines	Grapefruits	Red prunes	Spices
Shellfish	Tree nuts/peanuts	Uncooked egg whites

 

High Histamine Foods
Fermented foods such as sauerkraut, pickled anything, soy sauce, kefir, yogurt, miso, kimchi, etc.	Processed foods that come in a box	Snacks with preservatives and flavorings such as MSG (flavored potato chips/tortilla chips)	Chocolate and Cocoa/Cocoa Beans
Vinegar (pickled anything), mayonnaise, ketchup, dressings, mustard	Mushrooms Dried fruit	Fava Beans, red beans, soybeans, and green peas	Cinnamon, anise, cloves, curry powder, cumin, cayenne, nutmeg, taco or any others pre-packaged seasonings.
Cured meat (ham, salami, bacon, sausage, jerky, and deli meats)	Canned fruits and vegetables. Buy fresh or frozen.	Prepared dessert fillings/prepared icings and frostings, cake decorations, confectionery, commercial candies	Spreads with restricted ingredients
Canned and smoked fish	Prepared salads	Citrus-foods	Cola and drinks labeled “flavor” or “spice”
Mincemeat	Walnuts, cashews, peanuts	Yeast/brewer’s yeast	Alcohol and non-alcoholic beers

 

Conclusion

This post is meant as general information regarding what is considered low histamine, histamine releasing and high histamine foods.  I will provide some follow-up posts that discuss foods that are full of nutrients, anti-inflammatory and that may actually help on the healing path. 

References

http://www.diagnosisdiet.com/histamine-intolerance/

http://www.diagnosisdiet.com/histamine-intolerance/

https://www.allergyuk.org/common-food-intolerances/histamine-intolerance

http://www.mindbodygreen.com/0-11175/everything-you-need-to-know-about-histamine-intolerance.html

http://www.mastocytosis.ca/MSC%20HT%20Restricted%20Diet%20Nov2012.pdf