Vitamin D From the Sun

So let's talk about vitamin D3. There is a lot of information going around about vitamin's D's capacity to prevent cancer, heart disease, and other persistant diseases. So, what can we learn about this important vitamin? Nutitionist are well aware of the important role vitamin D3 plays in maintaining calcium levels in the body and building strong healthy bones. This is why our bodies are at risk for osteoporosis when our levels of this crucial vitamin are too low. Low levels also cause muscle weakness, which can make us more prone to injury with falls.

Over the past few decades, scientist have uncovered new important information on the various other roles Vit D3 plays within our amazing bodies. The body uses Vit D3 to regulate many critical cellular functions. A deficiency could thus lead to several problems, such as a weakened immume system, and an increase in the risk of many types of cancers. When our immune system is out of whack, we risk our bodies turning on themselves to create a plethora of autoimmune deseases such as diabetes, and multiple scerosis. Scientific studies suggest that a Vit D3 deficiency may also be leading to heart disease.

When vitamin D3 blood levels were were checked in healthy men, and then were followed for ten years, those men who ended up with low levels were twice as likely to suffer a heart attack as the men who had adequate amounts of D3 in their systems. This wonderful vitamin has also shown evidence of controlling blood pressure and preventing artery damage.

An increasing body of human metabolic studies, epidemiologic investigations, and animal studies support an important role of vitamin D that goes far beyond bone health. Vitamin D's complex role is currently the focus of intense scientific scrutiny, and more definitive answers should become available over time. It would be tough to get enough Vit D3 through diet alone, and because most people do not get enough exposure to natural sunlight (exposure to sunlight produces Vit D in our skin), supplementation may be a very good idea. It could be that most people would benefit from taking a Vit D3 supplement.

Those groups of people particularly prone to deficiency would be, the elderly, people with dark skin, obese individuals, and anyone who makes it a habit to avoid the sunlight. Also people who live in more northern latitudes such as, Oregon, Washington, Maine, etc..can only make Vit D from March to September, the supplies they might have stored up from summertime will only last a few months. Most of these people are becoming deficient by Winter.

So how much of this vitamin would be a good idea to add to our health regimine? Supplements of at least 1,000 to 2,000 IU per day may be called for. It is so important to find a Vit D3, rather than a Vit D2 supplement, since D3 is three to four times more available and more potent than D2. As always, you need to check with you health care provider to determine the best strength for you personally.

What food sources contain Vit D3?

Food International Units(IU) per serving Pure Cod liver oil, 1 Tablespoon (Note: most refined cod liver oils today have the vitamin D removed! Check your label to be certain.) 1,360

Salmon, cooked, 3½ ounces 360

Mackerel, cooked, 3½ ounces 345

Tuna fish, canned in oil, 3 ounces 200

Sardines, canned in oil, drained, 1¾ ounces 250

Milk, nonfat, reduced fat, and whole, vitamin D fortified, 1 cup 90

Ready-to-eat cereals fortified with 10% of the DV for vitamin D, ¾ cup to 1 cup servings (servings vary according to the brand) 40

Egg, 1 whole (vitamin D is found in egg yolk) 20

Liver, beef, cooked, 3½ ounces ( wouldn't be worth it to me, but you might like it)

15 Cheese, Swiss, 1 ounce 12

Remember to eat right, exercise, and go out and love someone! Namaste, Kathy

Pumpkin Seeds Rich in Magnesium

Are you low on magnesium? How important is the mineral to the human body?

(NaturalNews) The latest government study shows a staggering 68% of Americans do not consume the recommended daily intake of magnesium. Even more frightening are data from this study showing that 19% of Americans do not consume even half of the government's recommended daily intake of magnesium.(1) This article is an excerpt from the book "Transdermal Magnesium Therapy" by Mark Sircus AC., OMD.

'Studies show that as many as half of all Americans do not consume enough magnesium. Magnesium deficits have been tied to allergies, asthma, attention deficit disorder, anxiety, heart disease, muscle cramps and other conditions.'(2) - Massachusetts Institute of Technology

Your body needs magnesium in order to perform an incredible variety of functions, from energy, enzyme, and hormone production, to bone, muscle, and neurological health. When magnesium is in the body in balanced, sufficient supply, a wonderful thing happens: health. Most people don’t know what health feels like, so they tend to cope with disease.

Scientist have discovered that it’s impossible to eat our way into magnesium sufficiency. It’s fairly common knowledge that crops are being grown in magnesium depleted soil, but the ramifications are rarely considered. Also not considered are the ramifications of the synthetic hormones, pesticides, and toxins that are routinely used, either in the growth or processing of our foods, or simple environmental exposure. However, the ramifications can be readily understood when we look at our health today.

Viewing magnesium (along with other trace minerals) as food for the body, lessens the likelihood of seeing it as a remedy or panacea when a diseased condition abates after intake. The condition abates, not because magnesium was a remedy to be put back into the medicine cabinet until the condition returns, but because you gave the body food that it expressed a need for, which you satisfied. Most nutritionist recommend around 400 mg of mangnesium every day.

Another way to ensure you are adding magnesium to your diet is to eat foods rich in seeds. Kathy's Krackers are abounding in magnisium rich seeds! So eat, enjoy, and add flavor and health to your diet.

Remember to eat right, exercise, and love others! Namaste! Kathy
 

Chia Seeds

Remember those little novelty items called Chia Pets™, clay animals with sprouted Chia seeds covering their bodies. Scientist are now discovering the tremendous nutritional value and medicinal properties of these little seeds. This tiny little seed was used as a staple food by the Indians of the south west and Mexico for centuries. The Indian would refer to the seeds as their running food. The ancient Aztecs recorded this seed as their endurance food.  It was said the Aztec warriors subsisted on the Chia seed during the conquests.  When going on a 24hr. forced march, the Indians would only have to eat such a small amount of seeds, usually only a teaspoon full. Indians running form the Colorado River to the California coast to trade turquoise for seashells would only bring the Chia seed for their nourishment.

Chia seeds have a strong gel forming action. When you mix a teaspoon full of seeds in a glass of water and wait a half an hour, when you come back, the glass will be full of gel.. This gel-forming reaction is due to the soluble fiber in the Chia. Research believe this same gel-forming phenomenon takes place in the stomach when food containing these gummy fibers, known as mucilages, are eaten. The gel that is formed in the stomach creates a physical barrier between carbohydrates and the digestive enzymes that break them down, thus slowing the conversion of carbohydrates into sugar.

In addition to the obvious benefits for diabetics, this slowing in the conversion of carbohydrates into sugar offers the ability for creating endurance. Carbohydrates are the fuel for energy in our bodies. Prolonging their conversion into sugar stabilizes metabolic changes, diminishing the surges of highs and lows creating a longer duration in their fueling effects.

To read more about the benifits of Chia Seeds go to:webcache.googleusercontent.com/search

Estrogen Molecule

Can the male body have too much estrogen? Yes! You see, right inside your fat cells, lives an enzyme called aromatase. The main duty of this substance is to take the testosterone that is in your blood stream and turn it into estrogen. When a male begins to put on weight in all the incorrect places, suffers from prostate enlargement, has mood swings, experiences testicle shrinkage, loses his sex drive, and developes breasts...There is a problem! Men, just because you are aging doesn't mean you should turn into a sixty year old woman! If this is happening to you, you are producing way too much estrogen! This is not how man was supposed to end up! Unfortunately, many men in this time in history eat too much estrogenic foods, live a sedentary life, and do not protect themselves from esposure to many chemicals. So what do chemicals have to do with estrogen? Xenoestrogens are foreign estrogens. They are estrogen mimickers that effect the estrogen in our bodies and can alter hormone activity. Growing evidence implicates xenoestrogens in a wide range of human and wildlife health problems.

There are some 70,000 registered chemicals having hormonal effects, in addition to being toxic and carcinogenic. The synergistic effects of exposure are well documented, but largely unknown. These substances can increase the estrogen load in the body over time and are difficult to detoxify through the liver.

Here are some syptoms to look for if you suspect too much estrogen in your body.

* Weak Erections

* Testicular Atrophy

* Low Libido

* Enlarged breasts

* Pear shaped body

* Loss of muscle mass

* Enlarged & Painful Nipples

Excessive estrogen also causes numerous health problems in men..

Including,

* Hormonal cancers

* Coronary atherosclerosis

* Stroke

* Lethal blood clots

* Peripheral artery disease

* Heart Attack

So now, what can you do about it? You need get back into harmony with nature. What does that mean? It means you need to cosume testosterone promoting foods, reduce your chemical exposure, and start exercising to get rid of the aromatase soaked fat cells! Do not eat carbs and fats together! Reduce you over all sugar load to your diet. You need to eat enough proteins, fats, and vegetables. Stay away from soy products, meat that has been raised with added hormones, and milk with added hormones.

Some supplements that may help to reduce estrogens, and strengthen testosterone production in the body are:

Maca

Eleuthero ( Siberian Ginseng )

Nettle

Vitamin E

Zinc

A good multiple vitamin for men

Always check with your doctor before taking any herbs or vitamins to see if the interact with any medication.

Have a great day and remember to eat right, exercise, and love others! Namaste, Kathy

Leonardo deVinci's Vitruvian Man

Exercise improves the caliber of our lives.

Exercise reduces stress, and improves brain function, in fact it improves memory and learning. Researches found a greater amount of neurons in the hypothalamus nucleus (involved in memory) of the exercising individuals than of the sedentary ones. Just walking 45 minutes daily thrice a week improves mental capacities, like planning and coordination.

Exercise also helps us to have a feeling of enjoyment; it raises the level of certain hormones, like endorphins, which acts like natural analgesics. Participating in exercise increases self-esteem, decreases anxiety and increases the capacity of facing stress.

Special help for males

Researchers have found that regular exercise helps to prevent impotence in men, even if they have waited until they are 50 years old. It is never to late, as it improves circulation (erection is an issue of blood circulation) and makes the endocrine system release dopamine and serotonin. Moreover, men with a regular and consistent exercise program overcome the average time of an intercourse duration.Being active will also increase the release of testosterone, the male sexual hormone, from the testicles. This hormone has another advantage as it boosts the number of immune white cells and red cells in the blood, preventing infections.

Helps to prevent disease

Whether you realize it or not, our bodies crave exercise. We were meant to move! Regular exercise is necessary for physical fitness and good health. It reduces the risk of heart disease, cancer, high blood pressure, diabetes and other diseases. It can improve your appearance and delay the aging process.

Bones also benefit from this in adulthood, regular exercise impedes the loss of bony mass. It also keeps the structure and function of our joints. They get more lubricated, flexible and less prone to degenerating diseases such as arthritis (rheumatism), even in old age.

If you would like to bring down your risk of colon cancer by 20% to 40% Keep Moving! Tumors are favored by two hormones: insulin and estrogen. Exercising decreases the levels of these hormones. In the case of colon cancer, toxins remain less in contact with the colon due to the increase in intestinal movement.

The benefit to heart health has been well established. People on the move are less exposed to cardiovascular diseases.Exercise increases the good cholesterol, it decreases hypertension, and helps to control type II diabetes. The heart becomes stronger meaning it will take less effort in accomplishing the same amount of work. Not to mention the increased lung capacity of that individual.

Enhances our overall appereance, strength and flexability

Exercise will improve your appearance and delay the aging process. Exercising with weights and other forms of resistance training develops your muscles, bones and ligaments for increased strength and endurance. Your posture can be improved, and your muscles become more firm and toned. You not only feel better, but you look better, too! There is something wonderful about a toned human body. Strong biceps, and chest psychologically help women to feel safe and protected. A toned female stikes something in male that signal she is good candidate for reproduction. Now, that does not mean we are consciously thinking of these things. It seems to be in many cases how we are programmed.

Exercises such as Yoga, and just stretching in general are also important for good posture. They keep your body limber so that you can bend, reach and twist. Improving your flexibility through exercise reduces the chance of injury and improves balance and coordination. If you have stiff, tense areas, such as the upper back or neck, performing specific stretches can help "loosen" those muscles, helping you feel more relaxed.

Now here is the one benefit most people go for. Exercise is also a key to weight control because it burns calories. If you burn off more calories than you take in, you lose weight. It's as simple as that. Yes, we will loose weight if we exercise and take in the correct fuel into our bodies, but isn't it wonderful to know of the many other advantages to staying healthy and fit?

Have a wonderful day! Remember..eat right, exercise, and go do something nice for someone.

Namaste, Kathy

Alkaline Foods

What are we talking about when we talk about eating a pH balanced diet?
pH is a measure of the acidity or alkalinity of a solution. It is measured on a scale of 0 to 14—the lower the pH the more acidic the solution, the higher the pH the more alkaline the solution.

The human body functions best with a pH of around 7.4 - 7.5. When healthy, the pH of blood is 7.4, the pH of the spinal fluid will also be 7.4, and so will the pH of our saliva be a 7.4. An excellent way of testing the pH in the body, is to get a test kit for saliva. You can purchase a role of test strips for under $12.00. They can be found on line, health food stores, and in a pharmacy.

It is important to understand that we are not talking about stomach acid or the pH of the stomach. We are talking about the pH of the body's fluids and tissues which is an entirely different matter. The body needs both types of foods. However alkaline forming food should predominate over acid forming ones. Everyone is different, but for most, the ideal diet is 75 percent alkalizing and 25 percent acidifying foods by volume.

When the body becomes overly acidic, this creates a dangerous condition that weakens all body systems. Unfortunately, this is a very common problem today. An overly acidic body creates the perfect environment for diseases to take hold in the body. Cancer, for one, loves an acidic environment.A normal pH environment allows the body to function normally to resist disease. To meet energy demands, a healthy body has a nice supply of alkaline reserves, or electrolytes. When the system comes under stress from too much acid, and the body uses its reserves of alkaline to the point of depletion, this leaves the system in a very weakened condition.

This condition forces the body to borrow minerals-including calcium, sodium, potassium and magnesium-from vital organs and bones to buffer the acid and safely remove it from the body. Because of this strain, the body can suffer severe and prolonged damage due to high acidity, a condition that may go undetected for years.

Acid forming foods rob your body of critical electrolytes (We rob our bodies of calcium, magnesium, sodium, potassium, when we consume acid forming foods. These nutrients are critical for neutralizing acids. Only fresh fruits and vegetables are alkaline producing to help your body maintain a healthy pH balance.

Studies have consistently shown that heavy consumers of soft drinks (with or without sugar) lose huge amounts of calcium, magnesium, and other trace minerals into their urine. It can 25 glasses of spring water to undo the damage of one can of soda! The more mineral loss, the greater the risk for osteoporosis, osteoarthritis, hypothyroidism, coronary artery disease, high blood pressure, and a long list of degenerative diseases.

So how does this work in the body? When the foods we eat are digested our bodies break them down into either an acid or an alkaline end-product. This product is called "ash". This ash is what is left over in the body after food is broken down. Foods that produce an alkaline ash are called "alkaline forming food" whereas those producing acid ash are called "acid-forming" foods.

Now don't be fooled. A food's acid or alkaline-forming tendency in the body has nothing to do with the actual pH of the food itself. Let's take for example the humble lemons, limes and grapefruits. If you test them before ingesting, they would be considered acid. But once they are digested in the body, they actually have an alkalizing effect and are extremely good for us! They have very little sugar. And they contain an abundance of oxygen. Lemons are said to be the richest source of minerals and vitamins of any food or foods known to man.

So now, what is the solution to this problem? Well, we need to do what countless nutritionists are always telling us: eat more fruits and vegetables, and more seeds like, sunflower, flax, and pumpkin.

So what symptoms should you be looking for if you suspect your pH might be off balance? That really depends on how far your internal pH has shifted toward acidity. There are certain symptoms of acid imbalance that will show up in the body. If you have three or more of these symptoms, nutritionist suggest that you eat 80% of your foods from the alkaline-forming group. The other 20% should be high protein items and other acid-forming foods.

* weight gain
* nonspecific aches and pains, especially in the bones and joints
* acid reflux or heartburn
* poor digestion, irritable bowel, intestinal cramping
* fatigue, feeling of being “run down”
* muscle weakness and loss of muscle
* urinary tract problems
* receding gums
* kidney stones
* bone loss
* skin problems

Here are some guidelines for eating a more alkaline diet. Eat whole foods. Add more seeds and raw foods to your daily eating plan. Include more alkalizing beverages such as spring water, ginger tea, and or green teas. Stop eating processed and artificial foods, caffeine, white sugar, and white flour are eliminated, when possible, but don’t be afraid to use real butter and full-fat milk, and you may dress salads or cook with high-quality fats such as cold-pressed virgin olive oil, coconut oil, and avocado oil. Another wonderful idea is to add more of Kathy's Krackers to you diet. My crackers are rich in flax, sesame, sunflower and pumpkin seeds! Plus, you get the added bonus of how wonderful they taste! Not only that, but it is easy to grab a bag and go shopping, hiking, take the kids to the park, etc... Now that is good fast food!

Here is a site where they have a wonderful chart of the good alkaline foods to add to your healthy diet.

www.energiseforlife.com/list_of_alkaline_foods.php

Have great day, and remember to eat right, exercise, and do something nice for someone else!

Namaste, Kathy

Coconut

We need fat! There I said it! Fat! Fat! Fat! It is not evil! It is essential to our health!

The Benefits of Saturated Fats

The much-maligned saturated fats—which Americans are trying to avoid—are not the cause of our modern diseases. In fact, they play many important roles in the body chemistry:

* Saturated fatty acids constitute at least 50% of the cell membranes. They are what gives our cells necessary stiffness and integrity.
* They play a vital role in the health of our bones. For calcium to be effectively incorporated into the skeletal structure, at least 50% of the dietary fats should be saturated.
* They lower Lp(a), a substance in the blood that indicates proneness to heart disease. They protect the liver from alcohol and other toxins, such as Tylenol.
* They enhance the immune system.
* They are needed for the proper utilization of essential fatty acids.
Elongated omega-3 fatty acids are better retained in the tissues when the diet is rich in saturated fats.
* Saturated 18-carbon stearic acid and 16-carbon palmitic acid are the preferred foods for the heart, which is why the fat around the heart muscle is highly saturated. The heart draws on this reserve of fat in times of stress.
* Short- and medium-chain saturated fatty acids have important antimicrobial properties. They protect us against harmful microorganisms in the digestive tract.

Let's talk about a wonderful fat that is 92% saturated. Coconut oil. MMMmmmmm.

For example, coconut oil has been found to help normalize blood lipids and protect against damage to the liver by alcohol and other toxins, can play a role in preventing kidney and gall bladder diseases, and is associated with improved blood sugar and insulin control and therefore the prevention and management of diabetes. In addition, coconut oil has antiviral, antibacterial and anti-fungal properties. On a more superficial level, meanwhile, coconut oil is thought to help strengthen mineral absorption, which is important for healthy teeth and bones, and can also help improve the condition and appearance of the scalp, hair and skin when ingested or topically applied.These benefits of coconut oil can be attributed to the presence of lauric acid, capric acid and caprylic acid, and its properties such as antimicrobial, antioxidant, antifungal, antibacterial, soothing, etc.

How is Lauric Acid Used by our body?
The human body converts lauric acid into monolaurin which is claimed to help in dealing with viruses and bacteria causing diseases such as herpes, influenza, cytomegalovirus, and even HIV. It helps in fighting harmful bacteria such as listeria monocytogenes and heliobacter pylori, and harmful protozoa such as giardia lamblia. As a result of these various health benefits of coconut oil, though its exact mechanism of action was unknown, it has been extensively used in Ayurveda, the traditional Indian medicinal system.

Let's talk about some more benefits of this wonderful saturated fat...
Hair Care: Coconut oil is one of the best natural nutrition for hair. It helps in healthy growth of hair providing them a shiny complexion.

Skin Care: Coconut oil is excellent massage oil for the skin as well. It acts as an effective moisturizer on all types of skins including dry skin.

Premature Aging: Coconut oil helps in preventing premature aging and degenerative diseases due to its antioxidant properties.

Heart Disease: Coconut oil is beneficial for the heart. It contains about 50% lauric acid, which helps in preventing various heart problems including high cholesterol levels and high blood pressure.

Weight Loss: Coconut oil is very useful in reducing weight. It contains short and medium-chain fatty acids that help in taking off excessive weight. It is also easy to digest and it helps in healthy functioning of the thyroid and enzymes systems. Further, it increases the body metabolism by removing stress on pancreases, thereby burning out more energy and helping obese and overweight people reduce their weight.

Pancreatitis: Coconut oil is also believed to be useful in treating pancreatitis.

Digestion: Internal use of coconut oil occurs primarily as cooking oil. Coconut oil helps in improving the digestive system and thus prevents various stomach and digestion related problems including irritable bowel syndrome. The saturated fats present in coconut oil have anti microbial properties and help in dealing with various bacteria, fungi, parasites, etc., that cause indigestion. Coconut oil also helps in absorption of other nutrients such as vitamins, minerals and amino acids.Immunity: Coconut oil is also good for the immune system. It strengthens the immune system as it contains antimicrobial lipids, lauric acid, capric acid and caprylic acid which have antifungal, antibacterial and antiviral properties. The human body converts lauric acid into monolaurin which is claimed to help in dealing with viruses and bacteria causing diseases such as herpes, influenza, cytomegalovirus, and even HIV. It helps in fighting harmful bacteria such as listeria monocytogenes and heliobacter pylori, and harmful protozoa such as giardia lamblia.

Liver: The presence of medium chain triglycerides and fatty acids helps in preventing liver diseases as they substances are easily converted into energy when they reach the liver, thus reducing work load on the liver and also preventing accumulation of fat.

Kidney: Coconut oil helps in preventing kidney and gall bladder diseases. It also helps in dissolving kidney stones.

Diabetes: Coconut oil helps in controlling blood sugar, and improves the secretion of insulin. It also helps in effective utilization of blood glucose, thereby preventing and treating diabetes.

Bones: As mentioned earlier, coconut oil improves the ability of our body to absorb important minerals. These include calcium and magnesium which are necessary for development of bones. Thus coconut oil is very useful to women who are prone to osteoporosis after middle age.

Dental Care: Calcium is an important element present in teeth. Since coconut oil facilitates absorption of calcium by the body, it helps in getting strong teeth. Coconut oil also stops tooth decay.

HIV and Cancer: It is believed that coconut oil plays an instrumental role in reducing viral susceptibility of HIV and cancer patients.

Finally, coconut oil is often preferred by athletes and body builders and by those who are dieting. The reason behind this being that coconut oil contains lesser calories than other oils, its fat content is easily converted into energy and it does not lead to accumulation of fat in the heart and arteries. Coconut oil helps in boosting energy and endurance, and enhances the performance of athletes.

One other thing to note is that with coconut oils there are many different grades, or values of refinement. According to the Asian and Pacific Coconut Community Standards for virgin coconut oil, coconut oil can only be sold as such when it is “obtained from the fresh and mature kernel of coconut by mechanical or natural means with or without the application of heat, which does not lead to alteration of the oil.”

To read more go to:www.organicfacts.net/organic-oils/organic-coconut-oil/health-benefits-of-coconut-oil.html

www.marksdailyapple.com/coconut-oil-health-benefits/

Have a great day! Eat Healthy! Exercise! Love Others! Namaste, Kathy
 

Shredded Blood Vessel

So, what is wrong with eating too many carbs? What is a carb anyway?Carbohydrates include foods composed of starches, sugar and/or fiber. They are the most common source of energy found in food. Most carbohydrates break down into glucose (a specific type of sugar).Examples of carbohydrates are: table sugar, fruit, milk, grains and vegetables.Proteins and fats make up the other two main sources of energy. They do not break down into glucose.The average American consumes an astounding 2-3 pounds of sugar each week, which 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 of course, microwave meals.In the last 20 years, we have increased sugar consumption in the U.S. 26 pounds to 135 lbs. of sugar per person per year! Prior to the turn of this century (1887-1890), the average consumption was only 5 lbs. per person per year! Cardiovascular disease and cancer was virtually unknown in the early 1900's.

When sugar or carbs enter our blood stream, they reak havoc! For one thing, a sugar crystal is very sharp and spikey. Now when this sharp carb goes through the little veins and arteries, it causes cuts and scratches along the way. Our bodies use cholesterol to heal wounds in the body. This is why diabetes and heart disease go hand in hand. So, now we have all these little cuts, and the body is sending cholesterol to fix the damage we have just done, and we make things worse by eating fat along with sugar! Fats and Carbs together are the deadly duo! Fat is not the culprit! Our brains, and our bodies need fat to survive! In fact you could say we need fat to thrive!

So, what else does having a high sugar count do to the body? It reaks havok on our immune system.We have known this for decades. It was only in the 1970's that researchers found out that vitamin C was needed by white blood cells so that they could phagocytize viruses and bacteria. White blood cells require a 50 times higher concentration inside the cell as outside so they have to accumulate vitamin C.
There is something called a "phagocytic index" which tells you how rapidly a particular macrophage or lymphocyte can gobble up a virus, bacteria, or cancer cell. It was in the 1970's that Linus Pauling realized that white blood cells need a high dose of vitamin C and that is when he came up with his theory that you need high doses of vitamin C to combat the common cold.
sugar and lymphocytes

We know that glucose and vitamin C have similar chemical structures, so what happens when the sugar levels go up? They compete for one another upon entering the cells. And the thing that mediates the entry of glucose into the cells is the same thing that mediates the entry of vitamin C into the cells. If there is more glucose around, there is going to be less vitamin C allowed into the cell. It doesn't take much: a blood sugar value of 120 reduces the phagocytic index by 75%. So when you eat sugar, think of your immune system slowing down to a crawl. I remember reading a dentist report on sugar and the affects on our health. They claimed that ingesting sugar caused a drop in our white blood count by 50% for the next five hours! The worst thing we can do for our loved ones is give them some high carb meal in the morning and send them out with a damaged immune system!

What can you eat for something sweet? Stevia is a wonderful all natural sweetner with 0 carbs, and can be used for almost anything. You could cut your sugar eating down to just Sundays. There are many ways to go low carb. Whole books have been written on it. You can go online and easily find low carb recipe sites, and low carb food charts.

Pay attention when you buy your food to the nutrition label. For instance, one of my apple crackers has a carb count of 12 grams. But here's the great part! Now you subtract the fiber, which my yummy crackers have a fiber count of 9 grams. That leaves you with a net count of only 3 grams of carbs! Just one white tortilla has the carb count of about 45 grams, and that is with nothing on it! Most vegetables have pretty low carb counts and pretty good fiber counts, except potatoes! Eating potatoes often is not a good idea, escpecially when you then take all those carbs and fry them in hot oil, and then a more carbs with a bun, and a shake or soft drink!

Here is a list of damages inflicted upon our bodies by too many carbs...

* Sugar can suppress the immune system.
* Sugar can upset the body's mineral balance.
* Sugar can contribute to hyperactivity, anxiety, depression, concentration difficulties, and crankiness in children.
* Sugar can produce a significant rise in triglycerides.
* Sugar can cause drowsiness and decreased activity in children.
* Sugar can reduce helpful high density cholesterol (HDLs).
* Sugar can promote an elevation of harmful cholesterol (LDLs).
* Sugar can cause hypoglycemia.
* Sugar contributes to a weakened defense against bacterial infection.
* Sugar can cause kidney damage.
* Sugar can increase the risk of coronary heart disease.
* Sugar may lead to chromium deficiency.
* Sugar can cause copper deficiency.
* Sugar interferes with absorption of calcium and magnesium.
* Sugar can increase fasting levels of blood glucose.
* Sugar can promote tooth decay.
* Sugar can produce an acidic stomach.
* Sugar can raise adrenaline levels in children.
* Sugar can lead to periodontal disease.
* Sugar can speed the aging process, causing wrinkles and grey hair.
* Sugar can increase total cholesterol.
* Sugar can contribute to weight gain and obesity. A glucose count of only 120 will signal the body to store fat!
* High intake of sugar increases the risk of Crohn's disease and ulcerative colitis.
* Sugar can contribute to diabetes.
* Sugar can contribute to osteoporosis.
* Sugar can cause a decrease in insulin sensitivity.
* Sugar leads to decreased glucose tolerance.
* Sugar can cause cardiovascular disease.
* Sugar can increase systolic blood pressure.
* Sugar causes food allergies.
* Sugar can cause free radical formation in the bloodstream.
* Sugar can cause toxemia during pregnancy.
* Sugar can contribute to eczema in children.
* Sugar can overstress the pancreas, causing damage.
* Sugar can cause atherosclerosis.
* Sugar can compromise the lining of the capillaries.
* Sugar can cause liver cells to divide, increasing the size of the liver.
* Sugar can increase the amount of fat in the liver.
* Sugar can increase kidney size and produce pathological changes in the kidney.
* Sugar can cause depression.
* Sugar can increase the body's fluid retention.
* Sugar can cause hormonal imbalance.
* Sugar can cause hypertension.
* Sugar can cause headaches, including migraines.
* Sugar can cause an increase in delta, alpha and theta brain waves, which can alter the mind's ability to think clearly.
* Sugar can increase blood platelet adhesiveness which increases risk of blood clots and strokes.
* Sugar can increase insulin responses in those consuming high-sugar diets compared to low sugar diets.
* Sugar increases bacterial fermentation in the colon.
List Source: www.nancyappleton.com

I can attest to the fact that you will feel healthier, have more energy, a clearer mind, and be a happier person all around with adopting a low fat diet. Eat healthy, Exercise, and Give Thanks! Namate, Kathy

What are adrenal glands? These are the triangular shaped glands that sit on top of your kidneys. They make and release hormones for helping you deal with stress.

When we become stressed out, our adrenals release the hormone adrenaline. The adrenaline triggers our fight or flight response, causing our heart rate to go up,  contracts blood vessels, and dilates air passage ways to speed up our ability to move quickly and get away. We experience this as feeling suddenly super-charged, ready for feats of muscular strength and/or quick thinking. Our body will quickly burn through our immediately available energy stores. This then leaves us in a state of low  blood sugar. Now our body is desperate for energy, so it now releases cortisol into the system in combination with the adrenaline to increase our blood sugar and increase the liver’s stores of glycogen in order to help our body return to it's proper balance.

So what happens if you put your body under stress often?  The amount of stress in the world we are living in now, and the diet of typical mordern person, is a set up for Adrenal Fatigue.  We have to make sure we are feeding our adrenals a healthy diet of fat, proteins, vegetables and foods with very low glycemic values.

 These are some guidlines to help our bodies keep those glands healthy...

Eat a diet rich in omega-three essential fats. Soaked or ground flax seed is a wonderful benefit.

Reduce your stress levels where ever you can.  Start a program of yoga, tai chi, or walking.

Get as much sleep as you possible can. Try to not stay up late.

Eat more good cholesterol.  Cholesterol is needed by the body to build adrenaline and cortisol. 

Eat more good saturated fats,only, now here's the key, by themselves or very low glycemic foods.Enough fat is important for stabalizing blood sugars, helping us to feel full, and keeping our moods even. All of those things are important to normal funtion of our adrenal glands.

Eat more salt. A diet that is high in potassium and low in sodium will definitely stress our adrenals.

Be careful with caffeine it can creat a false flight or fight response.

Take some adrenal glandulars, or and, some herbal adrenal support supplements.If we can do that, we stand a chance of keeping our adrenals healthy.  How do you know when to suspect Adrenal Fatigue?  Here are some symptoms below.  If you recognize yourself having  these symptoms, please go see your doctor and get a saliva test to see exactly how you are doing.

Symptoms may include:

* excessive fatigue and exhaustion
* non-refreshing sleep (you get sufficient hours of sleep, but wake fatigued)
* overwhelmed by or unable to cope with stressors
* feeling rundown or overwhelmed
* craving salty and sweet foods
* you feel most energetic in the evening
* a feeling of not being restored after a full night’s sleep or having sleep disturbances
* low stamina, slow to recover from exercise
* slow to recover from injury, illness or stress
* difficulty concentrating, brain fog
* poor digestion
* low immune function
* food or environmental allergies
* premenstrual syndrome or difficulties that develop during menopause
* consistent low blood pressure
* extreme sensitivity to cold

* weight gain 

Let's do everything we can to stay healthy in this fast paced world!

Namaste, Kathy

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