OK. So…have you ever heard the term “beating a dead horse”? Well, if
this horse was dead….I would quit beating it…but, it is alive and well
and kicking… (everyone’s butts!)
Wanna know what is probably kicking your own butt and sabotaging your every
effort to improve your health?
Wanna know what is destroying your body’s efforts to get lean, strong, fast,
fit, powerful, injury free, disease free, full of energy, vibrant and pretty
much totally awesome and what you really can be??
SUGAR! I KNOW! Stupid, lame SUGAR!
It is in everything, it is everywhere and it seems to be a permanent
challenge for just about everyone.
I think we are all pretty much addicted to this substance (can you go for
even three days without the stuff? Really?)
So….let’s talk about how to overcome this challenge by examining it from a
little different angle.
I have been studying this topic and how it impacts an extremely important
organ in our body:
Our LIVER.
So…first we are gonna learn just a little bit about the liver and why it
is SO important. Then we will learn why sugar negatively affects our
liver’s ability to manage our health, and THEN we will come up with some
suggestions on how to overcome this sugar challenge!
Here is the deal:
Your liver is the largest solid organ in your body, performs over 500
functions and is known as the laboratory of the human body. The liver is
tied to all bodily processes because it is responsible for filtration of all
incoming foods and fluids. The body relies upon the liver to remove toxins
so that nutrients supplied to the body are pure and capable of providing
nourishment. Many scientists believe the liver is connected to pretty much
every disease or dysfunction that is happening inside the body.
The following are just a few of the important functions the LIVER does for
our bodies:

1. Metabolizes proteins, fats, and carbohydrates, thus providing energy
and nutrients
2. Stores vitamins, minerals, and sugars
3. Filters the blood and helps remove harmful chemicals and bacteria
4. Creates bile which breaks down fats
5. Helps to assimilate and store fat soluble vitamins (A, E, D, K)
6. Stores extra blood that can be quickly released when needed
7. Breaks down ammonia (and other toxins) created in the colon by
bacteria; thus preventing death
8. Helps to maintain blood pressure
9. Constructs cholesterol and estrogen, reconstructs hormones
10. *Converts the thyroid hormone thyroxine (T4) into it’s more active
form triiodothyronine (T3). Inadequate conversion may lead to
hypothyroidism, chronic fatigue, weight gain, poor memory and other
debilitating conditions.*
11. The liver is the key regulator of blood sugar between meals due to
its manufacture, storage, and release of glycogen, the starch form of
glucose. When blood sugar is low, a healthy liver converts stored glycogen
into glucose, releasing it into the bloodstream to raise blood sugar levels.
When blood sugar is high, a healthy liver will convert the excess into
stored glycogen or fat.
12. Chief regulator of protein metabolism. The liver converts different
amino acids into each other as needed.
13. Main poison-detoxifying organ in the body. The liver must break down
every substance toxic to the body including metabolic wastes, insecticide
and pesticide residues, drugs, alcohol, etc. Failure of this function will
usually cause death in 12 to 24 hours.
14. The liver is vital to a host of other metabolic functions, but this
brief overview should serve to illustrate the crucial role the liver plays
in maintaining our good health and just how important it is to take care of
this vital organ!

*SUGAR DESTROYS THE LIVER! *(for more info on this go to: this link)
Here is why:
Glucose is the form of energy you were designed to run on. Every cell in
your body, every bacterium?and in fact, every living thing on the Earth?uses
glucose for energy.
The problem is….we aren’t eating glucose (which is what our liver is more
capable of metabolizing).
We are consuming the bulk of our massive sugar intake in the form of
fructose, high fructose corn syrup (which is an unhealthy mix of fructose
and glucose) and other various sweeteners that are extremely difficult and
toxic for our liver to break down.

When we consume fructose, 100 percent of it goes directly to the liver to be
metabolized.
This is why it is a hepatotoxin — it overloads the liver.

Two studies were done using medical students, both looking at biological
responses to fructose loading. In the first, the med students were given
either a large glucose load or a large fructose load. In the students given
fructose, almost 30 percent of the calories ended up as fat. In the students
given glucose, almost none ended up as fat.
In the second study, medical students were given a high-fructose diet for 6
days. In just that short time, their insulin resistance and triglycerides
doubled!
The point to take away is: consuming fructose is just the same as consuming
fat. Fructose is not really a carbohydrate — a high fructose diet is a HIGH
FAT diet. A high-fat diet that creates a vicious cycle of consumption that
won’t turn itself off.
In addition, your liver is affected by the fructose in just the same way as
it responds to ethanol (alcohol). So, the load placed on your liver by
excessive sugar intake is just as harmful as if you were drinking alcohol
(and that much sugar is equal to a lot of alcohol, huh!)

*SUGAR ADDICTION:*
The average American consumes an astounding 2-3 pounds of sugar each week or
approximetly 135 POUNDS of sugar every year!
This is not surprising considering that highly refined sugars in the forms
of sucrose (table sugar), dextrose (corn sugar), and high-fructose corn
syrup are being processed into so many foods such as bread, breakfast
cereal, mayonnaise, peanut butter, ketchup, spaghetti sauce, and a plethora
of microwave meals. Plus, don’t forget the SODA and our own self induced
sugar coma’s that come in the form of our own self created sugar
masterpieces!
So, here’s the deal:
You eat as a result of the activation of the “reward pathway” of your brain.

The part of your brain that responds to what you eat is the same part that
responds to nicotine, morphine, amphetamine, ethanol, sex and exercise!
Leptin and insulin are modulators of these reward responses and leptin and
insulin cause your brain to send you signals to stop eating.
Fructose undermines these normal satiety signals, increasing caloric
consumption both directly and indirectly:
Fructose does not stimulate a leptin rise, so your fullness signals are
diminished.
Glucose suppresses ghrelin (the hunger hormone?it makes you want more food),
but fructose does not.
By raising triglycerides (fats), fructose reduces the amount of leptin
crossing your blood-brain barrier.
Fructose increases insulin levels, interfering with the communication
between leptin and your hypothalamus, so your pleasure signals aren’t
extinguished. Your brain senses starvation and prompts you to eat more.
**NOTE: fruit contains fructose…but, when eaten in it’s whole form it
also contains a wonderful amount of vitamins, minerals, fiber, and other
essential nutrients. So, I am not telling you to stop eating fruit! Just
eat wisely and in moderation.
The sugar we want to QUIT eating and overcome our addiction to is the
refined crap that we are eating in the form of SODA, cookies, cakes, donuts,
pastries, ice creams, and all the other JUNK FOOD! You know exactly what I
am talking about! You know your own weakness and you know exactly where you
are sabotaging yourself!
That is the stuff that I am talking about in regards to overloading your
liver and creating a toxic environment in your body!
Think about it: if your liver is in a constantly toxic state just trying to
deal with all the poisonous sugars that are being put through it’s cleansing
systems….how in heaven’s name can your liver do much good at all for the
other 500 or so important tasks it is supposed to do to keep you healthy and
functioning?
Time to quit sabotaging yourself with all that toxic sugar! Time to clean
up your nutrition and give your liver a chance to give you a chance!

If you want to use a sweetener occasionally, this is what I recommend:

Use the herb stevia

Use organic cane sugar in moderation

Use organic raw honey in moderation

OVERCOMING YOUR SUGAR ADDICTION:
Considering the fact that this addiction is extremely damaging to our liver,
and our well-being, it is so important to break free from this dependency. I
am sure you agree when I say that this is easier said than done.

Sugar addiction is both physical and emotional which requires a combination
of physical and psychological approaches. One simple thing to remember
is…..*
The less you eat it, the less you will crave it.*

Here are some tips on making it easier to overcome the addiction:

1. First, keep this in mind: If you get withdrawal symptoms, know that
they will only last a few days and then you will feel more in balance and
more energetic than ever, mostly due to the load of work that has been taken
off of your liver. SO…HANG IN THERE!
2. Remove temptation. Keep sweeteners and sugary foods out of the house.
3. A good place to start is by simply cutting back on the amount of sugar
you use in things you eat and drink everyday such as cereal, oatmeal, or
coffee and tea.
4. Start with cutting it down to half as much and then continue from
there. Instead of adding sugar to cereal or oatmeal, try fresh fruit like
bananas or berries. This is a good option to maintain liver health. Also
try replacing sugar with spices such as cinnamon and flavored extracts such
as vanilla or almond.
5. Eat regular meals each day of healthy foods to keep your hunger
satisfied. For some people that is three meals, and for some it may be four
to six small meals; it is up to you to decide what works for your lifestyle.
6. Include plenty of liver-friendly vegetables (especially broccoli,
onions, garlic, etc.), whole grains, lean meats, and healthy fats. Healthy
fats are beneficial to your liver. They include low fat dairy products,
omega 3 foods, olive oil, and more.
7. Your goal is to support your liver in maintaining a steady blood sugar
level throughout the day to help reduce that sweet craving.
8. Eating a diet high in fiber helps reduce cravings also!
9. Once you have cleared most of the sugar from your diet your taste buds
become more sensitive; healthy foods taste better; and you feel more
satisfied when you eat.
10. Take a high-quality multivitamin and mineral supplement and an omega
3 supplement. Chromium Picolinate and L-glutamine have been shown to help
reduce cravings in some people.
11. Exercise regularly and get plenty of sleep.
12. Exercise also relieves stress and anxiety, which can sabotage your
new healthy liver habits real fast!
13. When anxiety happens try to manage the stress in other ways such as
take a walk, call a friend, read a book, meditate, or take a hot bath.
Relaxation will actually help to balance your blood sugar and reduce the
cravings!
14. Always keep a healthy snack handy, especially if you are going to be
at an event where there are going to be sweets!

CHALLENGE:
OK! Your challenge is to begin your journey to break your ADDICTION to
sugar NOW by committing to go three whole days with NO sugar!
That doesn’t mean fruit and that kind of natural, healthy whole food. I am
talking about the processed, refined junk!
Give your liver a chance and help it heal by eating your 7-9 servings of

VEGETABLES (especially broccoli, cauliflower, onions, garlic, etc.); clean
proteins, healthy fats and LOTS of water (feel free to squeeze some fresh
lemon in your water as well!)
Now, don’t get discouraged if you slip up on your quest to detox your liver
and break your addiction to sugar. It’s not about being PERFECT….it’s
about trying and then picking yourself back up and trying again when you
slip up.
This is a journey that we are all on together. Enlist the support of your
friends and family and make it about just becoming a healthier, happier and
more empowered you that is NOT controlled by a sugar fix!
I know you can do this….and I will be doing it right along with you!

Keena

Coach Keena

Keena Schaerrer
USA Triathlon Certified Coach
NASM Certified Personal Trainer
ACE Certified Personal Trainer
BS Recreation Mgmt/Health: B.Y.U.
PowerTri Contributor
keena@coachkeena.com
801-427-3808