The temperature is finally warming up here along side Georgian Bay and with that comes the sights and sounds of summer, including our much loved Canadian coffee house promoting their ever popular summer favourite: the Iced Cappuccino. 

While on the best of days this misnomer of a drink is a grave insult to coffee lovers and talented baristas everywhere, it's also laden with a substance that is as addictive as cocaine and as harmful to your liver as alcohol. Yup, that would be sugar. 

Now, I'm not in the business of vilifying foods (or drinks). However, I AM in the business of educating, so that you can make an informed choice about your diet. 

Let's break this down! 

A small (380mL) Iced Capp contains 33g of sugar, equivalent to a whopping 8.25 teaspoons.

A medium  contains 47g of sugar, or almost 12 teaspoons. 

A large contains 62g of sugar, or 15.5 teaspoons (that's 1/3 of a cup!) 

FYI: the American Heart Associated recommends a maximum of 6 teaspoons per day of added sugar for women, and 9 teaspoons per day for men. A medium Iced Capp obliterates those recommendations for both men and women! 

Craving an iced capp this summer? Make your own at home (there's lots of recipes available online) or stop by your local coffee house. I guarantee that you will add much less than 8 spoonfuls of sugar into your homemade version. 

If you still want to go ahead and enjoy Tim's, choose it sparingly and brace yourself for the sugar crash! 

Happy soon-to-be summer, 

Dr. Katie Rothwell, ND 

Food allergies vs. intolerances vs. sensitivities. What’s the difference and why does it matter?

The terms food sensitivities, intolerances and allergies are often confused or (incorrectly) used interchangeably. When Naturopathic Doctors are investigating digestive concerns, we use all three of these terms to determine what might be causing your symptoms and how to best to test for and treat them... 

Head on over to the Rooted in Health Blog to read the rest of the article. 

Still got questions? Leave them in the comments section below! 

Dr. Katie Rothwell, ND 

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It's great to be able to enjoy delicious meals and desserts over the holiday season, but as January rolls around many people return to a more sustainable and balanced diet. While sugar cravings can be a regular occurrence year round, this time of year tends to be even more difficult!

There are many ways to help manage sugar cravings, including balancing blood sugar, changing eating habits, getting adequate protein in your diet, etc. But today I want to share just one very simple tool that you can use in the midst of an “I need sugar, NOW” moment.
 
                                                                                BITTERS
 
Bitters are a category of plants and herbs that have (you guessed it) a bitter taste. Vegetables like arugula, dandelion greens, artichokes, and even kale have bitter properties. Some popular herbal bitters are gentian, milk thistle, taraxacum, and angelica. I love to use bitters for their wonderful digestive effects (more on that later) but a great bonus is that they also help stop sugar cravings in their tracks. This is because after tasting bitters, the body finds sugar less appealing (an evolutionary adaptation) and cravings dissipate or are more easily managed. 

There are many bitter formulations out there, the most well known probably being angostura bitters that are typically used in cocktails or aperitifs. Swedish bitters are another brand that is commonly seen in many health food stores. I myself prefer a specific blend containing gentian (the strongest bitter herb there is) combined with a number of other supportive herbs.

​To use bitters, simply mix a few drops in water or directly on the tongue. You may notice your tongue feeling warm or tingling, or the production of saliva. This is the desired effect as bitters “ignite” our digestive processes. The amount you use depends on personal tolerance and the specific blend and brand.
 
If you don’t want to use the liquid herbal form, you can also try the following foods

• Arugula
• Endive
• Dandelion greens
• Teas made out of bitter herbs like dandelion and hops
• High quality dark chocolate (at least 70-85% cocoa)  

 
Using bitters to curb sugar cravings is merely one tool in the kit. The most important thing is to enjoy a healthy and sustainable diet with a variety of foods - including the occasional sweet treat! 

Take care and Happy New Year! 
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