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6116 East Arbor Avenue, Building 2, Suite 108, Mesa, AZ 85206

Urologists located in Mesa, AZ

Sugar Cravings Defined

Causes of Sugar Cravings:
  • Sugar Craving Cause: You did not sleep enough

Getting enough ZzZ’s is crucial to your health AND…appetite! But especially when you are tired or running on less than 6 hours of sleep, the only way to replenish your energy and glycogen stores is to eat more sugar. Whatever form it may be, its going to be used up rather quickly and keep having you come back for more.

How to Stop the Craving:

Make sure to eat every 3-4 hours (a balanced meal with non starchy veggie, protein and a healthy fat). Also, try going to bed earlier by turning off your phone/tv, read a book, or listen to some relaxing music. Sleep is key to life!

  • Sugar Craving Cause: You have a lot of yeast and bad bacteria in your gut.

Sugar tends to be the molecule that the digestive tract seeks due to overgrowth of bacteria in your gut. Bad bacteria (versus good bacteria) can cause harm to your body because it is feeding off of processed foods such as candy, cane sugar, donuts, etc.

How to Stop the Craving:

Try taking a probiotic with at least 4-5 different strains and over 100 CFUs. Another idea would to do a natural cleanse such as Diatomaceous Earth, cell food drops or a detox tea made for the colon, liver and kidneys. This way, it will promote better bacteria after you cleanse (with the idea that you change your diet of course!)

  • Sugar Craving Cause: You ate too much starch and not enough fat and/or protein

If you tend to eat spaghetti (meat less) and a side of bread, you are sure to want a sweet afterward. All those noodles or bread with no fiber or protein is like a big bowl of sugar. Those carbs are absorbed fast and they do not keep you feeling full or satisfied. If you had protein, you would be less likely to crave sugar after than just having pasta.

How to Stop the Craving

You can have pasta in the right portion, but add protein to it. You need protein to keep you satisfied and also a healthy fat to absorb it better. Try eating veggie bowls or spaghetti squash or zoodles with turkey meatballs in place of noodles.

  • Sugar Craving Cause: You ate too much starchy carbs and not enough fat and/or protein

Was your snack a baked potato with sour cream? If you tend to eat spaghetti (meat less) and a side of bread, you are sure to want a sweet afterward. The sugar helps level off serotonin levels that are wearing off. All those noodles or bread with no fiber or protein is like a big bowl of sugar. Those carbs are absorbed fast and they do not keep you feeling full or satisfied. If you had protein, you would be less likely to crave sugar after than just having pasta.

How to Stop the Craving

You can have pasta in the right portion, but add protein to it. You need protein to keep you satisfied and also a healthy fat to absorb it better. Try eating veggie bowls or spaghetti squash or zoodles with turkey meatballs in place of noodles.

  • Sugar Craving Cause: You didn’t eat enough, or you ate had artificial sweeteners

When you don’t eat enough, your body starts looking for fuel fast and may start craving sweets. As you know, sugar gives you quick energy, even though it’s not necessarily good energy. Most people who eat sugar get a high then a crash right after.

How to Stop the Craving

You may think you should just get Splenda in your coffee instead of sugar… but you are wrong! Artificial sweeteners might momentarily satisfy a sweet kick, but they trick your body into thinking it’s getting fuel when it’s not and can even make insulin levels rise. Your body soon goes looking for more calories in the form of, you guessed it, sugar, and you’re right back where you started.

Calories are the only thing that provides real energy, so eat a balanced meal with a healthy fat (such as macadamia butter on an apple).

  • Sugar Craving Cause: HABIT

Maybe every mid day crash you have had the last 4 years, you grab a Snickers bar, a granola bar, or some sweet tarts to give you energy? That same time 3:00 PM snack everyday just turned into a bad habit.

When something becomes habit, especially when it comes to food, you have to ask yourself: Are you even aware you’re doing it? Do you really need to be doing it? When you’re really hungry and you haven’t eaten enough throughout the day, breaking a 3:00 p.m. vending machine run is going to be tough. But if you start to eat more consistently throughout the day and get in enough and the right types of calories, then your defenses are up and it’s easier to change the habit.

How to Stop the Craving

One thing I always suggest that people do to change the habit is to go for a sweet herbal tea when they have a craving. This works particularly well for my afternoon chocoholics. I don’t mean sweet like adding sugar, but rather a naturally sweet tea such as apple spice or vanilla almond that has no calories and nothing artificial in it. I’m telling you, this works.

  • Sugar Craving Cause: You chowed down on salty foods

When you dine out or eat packaged, processed foods, your food has more sodium in it than you probably even realize. This usually remains true even when you’re eating something clean like grilled chicken and sautéed or steamed spinach from your fave “healthy” restaurant. However, they added a lot of marinade (AKA SALT!) to that food. Or maybe you just can’t put down the salt shaker…even on healthy treats like tomato slices.

How to Stop the Craving

The first step here is to be aware that this may happen to you. Then, the more you skip the chips or fries, the less you’ll want the donuts or cookies. When you eat more naturally salty foods like cheese or olives, your sweet cravings will lessen, and you’ll tend to go for naturally sweet snacks like herbal tea or fruit when that craving hits.

  • Sugar Craving Cause: You only drank a fruit smoothie this morning

Eating too much fruit without a fat or protein. Unfortunately, sugar is sugar, and fruit has a lot of it. One serving (small apple, cup of berries) is 15 grams and a whole cup of mango has 24 grams. However, there are a lot of phytonutrients in it and fiber in fruit. Nonetheless, you HAVE to limit your intake. You cannot eat as much as you want of fruit. Even fruit smoothies, without protein, will just make you crash. If you were eating cucumbers or celery endlessly, you would not crash and get more water than anything else. High sugar fruit includes grapes, watermelon, bananas, dried fruit, cherries, pomegranate, tangerines, mangos, figs, pineapple, and cantaloupe.

How to Stop the Craving:

Make a smoothie with protein powder and choose 1/2 cup blueberries (lowest in sugar). Or try mixing 1/2 clementines with cottage cheese or Icelandic plain yogurt and add chopped almonds. This way, you get a fat, and protein which will help slow the digestion of the fruit.

Urologists located in Mesa, AZ

Chicken Veggie Burgers

Chicken Vegetable Burger w/ Low Carb Bun
Chicken Vegetable Burger w/ Low Carb Bun AZ


  • 1 pound ground chicken, preferably half dark and half white meat
  • 3/4 cup coarsely grated zucchini, excess liquid squeezed out
  • 2 tablespoons grated (yellow)  onion, drained of liquid
  • 2 tablespoons no sugar added ketchup (I use Primal Kitchen or Walden Farms from Sprouts)
  • 1 large clove garlic, minced
  • 1 tablespoon chopped fresh basil
  • 1 tablespoon chopped fresh flat-leaf parsley (avoid if you have kidney stones!)
  • 1 tablespoon thinly sliced scallion, white and light green parts only
  • 1 tsp sea salt or kosher salt
  • freshly ground pepper
  • 1 tablespoon avocado oil (or organic canola oil), plus extra for coating hands
  • 4 low carb hamburger buns (Thinslimfoods.com which are low carb buns)

Toppings of your choice: sliced tomato, sliced avocado, sliced red onion, pickles, mustard, lettuce, etc

  1. Place the chicken in a large bowl. Add the zucchini, onion, ketchup, garlic, basil, parsley, scallion, 1 teaspoon salt, and ½ teaspoon pepper and mix well.
  2. Lightly coat your hands with oil and form the chicken mixture into 4 patties (they will be quite moist). Place on a platter or rimmed baking sheet and refrigerate for 15 minutes to firm up.
  3. In a nonstick griddle or large nonstick skillet over medium-high heat, heat the vegetable oil. Arrange the patties in the pan and cook until browned, 4 to 5 minutes. Flip the burgers and cook for an additional 4 to 5 minutes, until cooked through.
  4. Place the burgers on the buns and serve with your favorite toppings.
Urologists located in Mesa, AZ

Cucumber Pineapple Lime Salad

Cucumber Pineapple Lime Salad:
Cucumber Pineapple Lime Salad AZ


1 pineapple, chopped
1 cucumber, chopped
1 lime, juiced
1/4 cup fresh mint, chopped



  1. Combine pineapple and cucumber into a large bowl.
  2. Mix in fresh lime juice.
  3. Sprinkle mint over, and toss to combine.
Urologists located in Mesa, AZ

Watermelon Basil Elixir Water

Watermelon Basil Elixir
Watermelon Basil Elixir Water AZ

Makes 4 cups


  • 2 cups cubed watermelon
  • Juice and rind of ½ a lime
  • 20 basil leaves or 2 large sprigs (use variegated basil for a more beautiful elixir)
  • Himalayan salt to taste
  • 4 cups water


  1. In a quart-size jar, layer all of the ingredients starting with the watermelon, then fill the jar with water.
  2. Seal the jar and let sit in the refrigerator anywhere from 3 to 24 hours before serving.
  3. When ready to serve, pour the liquid into a glass, leaving the solid ingredients in the jar.
  4. Keep in the fridge for up to 2 days
Urologists located in Mesa, AZ

Avoid Weight Gain During the Holidays

Tips to Skip Weight Gain During the Holidays:
Weight Gain During the Holidays AZ

What causes the dreadful 5-10 lbs. that most American adults gain from October-January each and every year? The factors come down to the time of year when the sun goes down earlier, more social gatherings (which means more foods or sweet treats that are out of the norm), emotional eating (comfort foods when it is cold), increased stress and less energy, more eating out than average (especially at malls or parties), broken routines, and too many “cheat” or “allowance” meals.

  1. Set a goaland get your mindset to what you want to achieve or avoid. In this case, your primary concern may just be to MAINTAIN your current weight rather than gaining anything. This can be beneficial to those who are most prone to gaining during the holidays or cold weather season.
    Goals may include eating 3 meals per day every 3-4 hours and not varying off of your diet besides ONE of your favorite treats (see tip 3). It may also be to exercise in the morning when the sun is up and you have more time so that you do not make excuses after work. Or be specific that you want to weigh 119 lbs by January 2, or workout 30 minutes 6 days per week.
  2. Track your food and exercise.Start a food journal and create a deficit of calories on days that you know you will be enjoying a sweet treat at a party. Note how you feel and how much you weigh everyday (whether you maintained, gained, or lost and what you felt after eating certain foods or drinking certain beverages.)
  3. Eat your favorites first!Never skip breakfast, and eat every 3-4 hours but on holiday feasts or parties, measure one small portion (about the size of a golf-ball) of your favorite holiday (not so healthy) food to taste. Limit yourself to only ONE food to try that is off of your normal regimen. Then eat normal portions for the rest of your meal.
  4. Load up on veggies FIRST, and avoid getting seconds! A salad is a good way to begin your feast and keeps you satisfied so you will not need a second plate.
  5. Get moving!Even if it is Thanksgiving, get involved in a Turkey Trot or some backyard football or even ping pong or foosball. JUST KEEP MOVING! Have a plan when you will workout, but the sooner you do it in the day, the less likely you will make an excuse to skip your workout. It is also a good idea to park far from the door when shopping, avoiding online shopping so you can be on your feet, or signing up for a 5K race with friends and family.
  6. Survey the foods that will be served!Have a game plan of what you are going to eat BEFORE you go to the party or restaurant or gathering. If they do not have any good options, bring your own healthy plate, bring a protein shake, or eat BEFOREhand. Have a salad before leaving the house to stay satiated until you get there. Making last minute decisions can cause you to eat more and foods that are not desirable for weight loss.
  7. Watch your drinks!Besides alcohol (sweet drinks like Baileys, rumchata, wine, eggnog, kahlua, cocktails), juice and hot chocolate are not favorable due to the sugar content. Skip them altogether and save 500+ calories. Or opt for an alternative such as almond milk with chocolate stevia.
  8. Give out leftovers! Or take some! If you are the host, make sure to not have “morning-after dinner” and keep all the food so that you are eating all of the same holiday food for the next week. Instead, give leftovers to your guests or donate the food to food drives or food waste organizations. If you are the guest, make sure to only make 1 plate and bring the rest home. Portion them in tupperware so that you are meal prepped for the week and do not over-eat.
  9. Chew slowly! It should NOT take less than 30-40 minutes to eat a balanced meal. Try chewing your food 20-30 times, and sip water between bites. It takes 15-20 minutes for your body to register that you are satiated (or full). If you are still hungry, wait and drink some water or chew gum. If you are still hungry after 20 minutes, go for a walk, chat with some friends, or eat more very lean protein.
  10. It is okay to say “No thanks!”Do not feel bad for always giving in, because there is no excuse for gaining weight just because you felt pressured to eat something made by someone else. Explain that you had enough or that you are watching your caloric intake. Instead of saying “I can’t”, just say “It looks delicious and lovely, but no thank you. I “do not” want or need to eat that ____(pecan pie)___etc.”
  11. Packmint or gum. Keep your breath fresh and your mouth occupied when everyone else is getting seconds or dessert. It is also helpful if you are vacationing to pack protein powder.
  12. Bring a healthy dishsuch as salad! Just in case you do not know what others are being served, know that you at least will have a healthy food choice that you and loved ones can enjoy if all else fails. Bring the dressing on the side so that everyone can adjust the amount they want on their salad.
  13. Drink 100+ ounces of waterper day! Also, try some peppermint tea to soothe you in times of stress and help with digestion. Adding mint or stevia is a great idea for a calming drink.
  14. Supplementingcan be key to avoid the winter blues and to keep electrolyte balance. If you want to burn fat,  vitamins and minerals are vital to keeping the weight off during the holidays. Make sure to get 300 mg of potassium, 5000 IU of Vitamin D, 45 mcg of Vitamin K2, and 500-900 mg of magnesium.
  15. Get some ZzZ!Sleep is so important and is needed 6-8 hours per day even when the days seem shorter. It will keep your cortisol levels down and help to think more clearly. Aim to go to bed and wake up the at the same time everyday. Do not eat or drink too closely to bed time either.
Urologists located in Mesa, AZ

Fruit and Veggies to Grill

Odd things you can GRILL that are oh so good for Summer:

  • Pineapple

    Simply slice the pineapple into one-inch pieces and grill on high heat for three minutes on each side. Serve in a salad, on a burger, or in a sweet salsa.
  • Watermelon

    Blot them with a paper towel to remove moisture and brush with oil before grilling.
  • Green Beans

    Toss the beans with olive oil and minced garlic before putting on the grill. To turn up the heat flavor-wise, try adding dried red chili flakes.
  • Avocado

    Add grill marks; it’ll give the avocado a whole new delicious smoky flavor.
  • Romaine

    Slice the head of lettuce lengthwise to keep the leaves connected. Brush with olive, sprinkle with salt, and grill for about five minutes flipping halfway. To really make the flavors pop, drizzle with lemon juice.
  • Cauliflower

    Steam for 3 minutes, and then brush with cumin and olive oil before grilling.
  • Beets
Image result for grilled beets Slice the beets and then grill until lightly toasted
  • Grilled Tomatoes Image result for grilled tomato
  • Grilled Peaches Image result for grilled peaches This staple is great with either a tart, sorbet or ice cream.
Urologists located in Mesa, AZ

Foods to Increase Libido

Having a low sex drive or no stamina? Try out these foods for an increase! It’s strange but funny to think that foods you may love – or perhaps have never tried – can serve as silent sensual boosters!
Foods to Increase Libido- sensual boosters

A lowered libido is normal, especially in our modern-day world filled with on-the-go lifestyles. Lack of sleep, poor eating habits, not enough exercise, and technology are taking us away from the basic pleasures of human interaction and human touch. 

Here are 11 yummy and healthy aphrodisiac foods to kick-start your libido:

1. Pomegranate

Since pomegranates are filled with many seeds, they are often associated with fertility and abundance. The pomegranate also appears as a romantic symbol in sonnets and literature dating back centuries. This fruit is filled with antioxidants, which work to support blood flow to get your juices going.

2. Chili Peppers

Their exotic reputation alone is enough to stir things up. But scientifically speaking, chili peppers trigger the brain’s feel-good chemicals called endorphins, which increase heart rate and stimulate sweat – both of which mimic the essence of arousal.

3. Truffle

Pungent, expensive and earthy, this natural aphrodisiac dates back to the ancient Roman times. Thought to mimic androstenone, which works to attract the opposite sex, you can shave a little of this costly fungus atop your dinner for scrumptious and decadent food foreplay.

4. Honey

A symbol of procreation, honey contains the chemical boron, which works to regulate estrogen and testosterone levels while also providing a natural boost of energy and stamina.

5. Vanilla

The scent of this sweet pod can cause you to feel warm and fuzzy. However when ingested, it’s also a mild nerve stimulant that can enhance sexual sensation.

6. Pine Nuts

Used as an aphrodisiac as early as the Medieval times, pine nuts are loaded with zinc, which is essential for producing testosterone. You can grind them up with olive oil, basil and garlic (all three of which are known for their aphrodisiac properties as well) for a pleasurable pesto.

7. Ginger

Similar to chili peppers, ginger increases circulation and body temperature. Whether you enjoy it pickled, candied or in the raw, ginger works to increase sensitivity in your erogenous zones.

8. Dark Chocolate

Chocolate is often associated with love and sex, but dark chocolate has been shown to cause a spike in dopamine, which prompts feelings of pleasure.

9. Maca Root

This ancient herb has a centuries-long reputation for being a powerful aphrodisiac. Grown in the volcanic soils of the high Andes mountains of Peru, maca is loaded with minerals like zinc, iodine and essential fatty acids, which can balance sex hormones and improve your mood.

10. Oysters

Perhaps the most well-known aphrodisiac, oysters have a reputation for boosting fertility and feelings of love. They’re also rich in zinc, a mineral often linked to sex drive. They also contain amino acids that research has found to trigger the production of sex hormones.

11. Pineapples

Historically, pineapples have been used to cure impotence. Pineapple is known as the “libido lifter.” They contain high levels of Vitamin C and thiamine, which promote happy hormones and give a boost of energy – both of which come in handy in the bedroom. Pineapples also contain manganese, which is revered for sexual health, especially among men.