Bad Sugar, Good Sugar, Healthier Ways to Feeling Better

Image on left, goes with this discussion.  Natural verses unnatural.  Yummy sugar is found in fruits and veggies.  It provides us all sorts of good nutrition including natural sugar, fiber, enzymes, vitamins, and minerals.  Too many times do we reach for the chocolate bar- while just one small square of a Hersey bar contains bad sugar, wax, chemicals, and some antioxidants.  Candy and junk food in general pretty much is absorbed directly on our tongue straight into the blood stream, while fruit and veggies go through the entire digestive process ending up depositing nutrients along the way--mostly in our colon- where the best nutrients are then absorbed. 

When we eat candy and junk food we end up on this roller coaster for blood sugar (highlighted in red).  This creates very high levels responses of: anxiety, depression, dizzy, headaches/migraines, tingly feeling, allergies get worse, spacey, ADD, ADHD, panic attacks, etc.  When we are coming down from the sugar (sometime identified as 'food coma') we experience the following: fear, confusion, tiredness, cravings, suicidal thoughts, hungry, phobias, clamy skin, nightmares, heart palpitations, etc.  Not to mention being on this roller coaster puts us in high risk for diabetes and the inability to lose weight.

Essentially what is happening when we eat bad foods (high in sugar, fat, salt, etc) our cells crave begin to crave these things all the time, but at higher levels- as if we are building up a tolerance.  Each cell has this spot, almost like a door where insulin naturally enters, but when we bombard our system with sugar constantly, the door can't open because of the sugar levels, so when the sugar levels drop this creates more insulin to rush in, but then at this point there is not enough sugar so levels drop making the body crave more sugar.  This also throws the adrenal glands off-- stress also contributes to this. 

5 things people are going to crave going through this cycle

1. Sugar

2. Simple Carbs

3. Caffine

4. Nicotine

5. Alcohol

6. Drugs

To quite all this and to get back on the good foods will take 3 weeks without cheating.  The key is fruit- fiber helps slow down sugar. Best things to do:

1. Raw Protein

2. Fiber

3. Excersise

4. Vitamins and Minerals

5. Enzymes

* All these should be in the most natural/ raw form as possible.

Consumer Checklist for High Quality Vitamin Supplements

 You have to be very careful with supplements these days.  Here are a couple tips.  For me I use one which is quality tested by third party and has been published in numerous peer reviewed medical and nutrition journals worldwide.  Not to mention it is all natural and made from raw materials.

*Do you have a way to tell if the supplement (vitamin) that you’re using is being absorbed & assimilated? 

The place to begin is to see if your supplement dissolves when placed in water within 30 minutes
or less.  That is the same standard the pharmaceutical industry uses for tablets. Otherwise it goes in one end and out the other. That is just the very beginning. 

The second and most critical question is...  

• Are the supplements you are taking being absorbed and assimilated into the
bloodstream where they are available to the cells?   Always ask the company for peer reviewed research on their products.  The key word here is peer reviewed.  That means it is unbiased, legitimate research vs. advertising research where you pay someone to publish your research in what looks like a legitimate journal. 

• Is there balance in the formulation?
Balance is critical to a well-formulated supplement.  Many nutrients do not work effectively unless
in a certain balance.  . 
For example  The B vitamin Biotin is extremely expensive.  It should offer at least 100 % of the daily
value.  Most vitamins will show none at all or less than 100% That is a sign to you of a poorly formulated vitamin, so read your labels. 

• Is the amount on the label the amount in each tablet? 
A common problem in the food supplement industry is quality control.  It is not uncommon for the
amount in each individual tablet in a bottle of supplements to vary dramatically.  .

• Is the manufacturer using a “cooling” system to preserve nutrients?

When supplements are manufactured at a low temperature, all the vitamins, minerals, enzymes, phytonutrients are not lost in the process. Without the enzymes, the body cannot utilize or absorb
the nutrients effectively.  It is common for companies to use too much heat and pressure in making their tablets, which destroys the enzymes.  

• Are sugars, artificial colorings or sweeteners used?
 It is common for vitamins to have artificial coloring and sweeteners in them.  Read the labels to
determine their presence.

• Are the supplements you are using safe and do you trust the company to have your
best interest in mind over profit?  
While no vitamins are FDA approved, a few have received awards/ recognition from the FDA.  Also check the reviews on the vitamin for side effects and guarantee before purchasing.

• Is there a full money back guarantee?

How Stress Destroys your Health

We know stress can cause a variety of problems anything from acne, type 2 diabetes, ulcers, anxiety, digestive problems, lower immune system, and cellular aging.  While these are only some of the effects of stress other more serious conditions include stress on the heart and nervous systems.  Stress can affect virtually any part of the body and produce physical, mental and  emotional symptoms including allergies, dizziness, headache, heart palpitations, environmental sensitivity, impaired coordination, impaired immunity and weight gain.

Skin
Many people believe that stress may aggravate acne, but a recent study stated that this information is anecdotal. These researchers wanted to study the relationship between acne and stress. A group of 22 college students volunteered for this study and all participants had acne. Students stress levels and severity of acne were measured during examination and non-examination periods. The results of this study found that acne sufferers may endure worsening of acne during stressful periods. The researchers also concluded that, “emotional stress from external sources may have a significant influence on acne.

Anxiety and Insomnia
The vast majority of insomnia, anxiety and minor depression are brought on by sugar, alcohol, coffee and food allergies. Sugar, coffee and tea (with caffeine) put excessive wear and tear on the adrenal glands. Anti-anxiety drugs simply mask the symptoms of anxiety. In addition, most of these drugs have serious side effects, including increased anxiety! A natural therapeutic approach to acute or chronic anxiety is more likely to provide long-term relief than prescription drugs. Natural approach to insomnia and anxiety are the following:
* Avoid excessive sugar, alcohol, tea and coffee (with caffeine). Drink non- stimulating herbal teas   
   such as Chamomile tea, caffeine free. 
• Recognize your food allergy and eliminate them from your diet. 
• Avoid taking OTC painkillers, cold and allergy medicines which contain caffeine and ephedrine causing insomnia (e.g. anacin, excedrin, midol, sudafed etc). 
• Exercise: It is one of the best sleep aids around. Exercise literally changes your brain chemistry. Do an aerobic exercise during the day like brisk walking five to six times a week for 30 to 60 minutes each time. If necessary, take Melatonin lozenge 20-30 min before bedtime. It is a natural hormone which gives us the signal to sleep. It is also very useful for banishing jet lag. Magnesium is a known
muscle and nerve relaxant. Reduce muscle tension with 500-1000 mg of Magnesium daily.

Type 2 Diabetes
When blood sugar regulation is impaired, despite the availability of insulin, type 2 diabetes is suspected. Type 2 diabetes is characterized by elevated blood sugar and impaired insulin response. It is a non-ketotic form of diabetes. People with type 2 are not dependent on insulin to survive. The pathophysiology of type 2 diabetes is not fully understood. Three physiological abnormalities typically occur in type 2: insulin resistance, increased glucose production in the liver (hepatic gluconeogenesis), and poor beta cell function. These can occur individually or in combination.  The long-term complications associated with diabetes are serious, often life threatening, and
diagnosed in the late stages of the disease. These complications are due to continuous hyperglycemia from poor glucose control. Many of these chronic complications can be traced to changes in blood vessels that cause a decreased blood flow. These changes include coronary heart disease and peripheral vascular disease, retinopathy, nephropathy, and neuropathy. 

A few studies have been conducted to investigate the relationship between stress management and diabetes. However, these studies incorporated stress interventions that were not practical. A recent study published in the journal Diabetes Care, examined the role that stress management training has on glucose metabolism in patients with type 2 diabetes. For 1 year, this study followed 108 patients suffering from type 2 diabetes. At regular periods during the year, blood glucose levels were tested and the patients were asked to respond to questionnaires regarding stress, anxiety, and psychological health. The patients involved were randomized into 2 groups both of which received diabetes education. One group was offered instruction in stress management while the control
group was not. A significant reduction in glucose levels was seen in the diabetic group who received the stress management training although patients who demonstrated unusually high levels of anxiety did not benefit from the training. The authors concluded that, "… a cost-effective, group stress management program in a "real-world" setting can result in clinically significant benefits for patients with type 2 diabetes.

Cellular Aging
Increasing scientific evidence suggests that prolonged psychological stress takes its toll on the body, but the exact mechanisms by which stress influences disease processes have remained elusive. Now, scientists report that psychological stress may exact its toll, at least in part, by affecting molecules believed to play a key role in cellular aging and, possibly, disease development.  In the study, published in the November 30 issue of Proceedings of the National Academy of Sciences, the University of California - San Francisco-led team determined that chronic stress, and the perception of life stress, each had a significant impact on three biological factors -- the length of telomeres, the activity of telomerase, and levels of oxidative stress -- in immune system cells known as peripheral blood mononucleocytes, in healthy premenopausal women.

Telomeres are DNA-protein complexes that cap the ends of chromosomes and promote genetic stability. Each time a cell divides, a portion of telomeric DNA dwindles away, and after many rounds of cell division, so much telomeric DNA has diminished that the aged cell stops dividing. Thus, telomeres play a critical role in determining the number of times a cell divides, its health, and its life span. These factors, in turn, affect the health of the tissues that cells form. Telomerase is an enzyme that replenishes a portion of telomeres with each round of cell division, and protects telomeres. Oxidative stress, which causes DNA damage, has been shown to hasten the shortening of telomeres in cell culture.  The results of the study -- which involved 58 women, ages 20-50, all of whom were biological mothers either of a chronically ill child (39 women, so-called "caregivers") or a healthy child (19 women, or "controls") -- were dramatic.  As expected, most women who cared for a chronically ill child reported that they were more stressed than women in the control group, though, as a group, their biological markers were not different from those of the controls. However, in one of the study's key findings, the duration of caregiving -- after controlling for the age of the women -- proved critical: The more years of care giving, the shorter the length of the telomeres, the lower the telomerase activity, and the greater the oxidative stress.

How do I over come stress?
Ashwagandha (Withania somnifera)
The herb is botanically more closely related to potatoes or tomatoes, but because of its
similar uses it is often called "Indian ginseng."  This "adaptogen" has been used in Ayurvedic medicine for thousands of years. It is a tonic herb traditionally believed capable of strengthening the body, but it is milder and less stimulating than ginseng.  Recent studies show ashwaganda to be immuno modulating and to aid in cases of anxiety and other psychological complaints. (3)
Beta-sitosterol
One of the indicators of stress is elevated cortisol levels. Beta-sitosterol, is a natural plant sterol helps reduce cortisol levels.  In a recent study with marathon runners in South Africa, runners receiving the "active" capsules had significantly decreased cortisol levels, less of an inflammatory response, and were less immune suppressed during the post-marathon recovery period.  Another study found that beta-sitosterol added to the diet decreased total cholesterol absorption by 43 per cent among a sample of nine adults (4).
L-theanine:
The amino acid, L-theanine is found almost solely in tea plants (Camellia sinensis). L-theanine acts antagonistically against the effects of caffeine, and it demonstrates relaxation effects without promoting drowsiness.

There are very few products out there with this combination.  The one I use works pretty well.

Whole Food vs. Raw Material Vitamins

This is often a difficult issue because of the conventional perception that whole food supplements can be made from fresh fruits and vegetables and somehow dried and compressed into a tablet. Unfortunately, this is not possible or realistic. A supplement condensed or compressed from a whole food would actually contain little nutrient value, and would require taking an inordinately large number of servings or tablets to get even one serving with adequate nutritional value. Take spinach, for example. If we consider a reasonable serving size for spinach to be one cup of cooked spinach, the spinach in that serving would weigh about 180 grams. Dried and made into a powder, it would weigh about 30 grams. Since a normal-sized tablet holds about a half gram of powder, at best, to get the equivalent of a cup of cooked spinach, you would need to consume a minimum of 60 tablets. And that’s for the nutrients in spinach, alone.

Raw Material Vitamins (whole food concentrates) on the other hand are free from pesticides, chemicals, genetically altered compounds, the good ones are made from 100% organic (better than USDA organic- which by law is only 98%), made from pure (natural as possible) materials which are quality tested through a third party and have ingredients that reflect the most recent scientific and technological advances.  Finding a really good raw material vitamin would need to have clinical testing done (when necessary) and have those studies published in a peer-reviewed scientific and medical journals, such as The New England Journal of Medicine, The Journal of the American Medical Association, The American Journal of Cardiology and others.  I personally have only found one vitamin company that meets these standards.

Flu Season Tips from Janet Witte, RN

Concerned about the Flu Season?  October 2009 Update

Here are some common sense suggestions that also includes products Healthy Generations recommends.

We’ve used this plan successfully for years to avoid getting colds and flu.   

Living pro-actively is the KEY to staying well.

1. Adequate sleep.  8-10 hours for adults is best.  The body regenerates and heals during sleep.  A good old-fashioned nap is good for everyone.  Sleep before 10PM is a deeper, more restful sleep for most individuals.  Children’s bedtime is best by 8-8:30PM.  They do their growing during sleep and need more sleep than adults.  Keep the bedroom as dark as possible.  Light interferes with restorative sleep.   

2. Routine.  Don’t underestimate the value of routine.  Constant change and disruption creates stress, and stress weakens your immune system.  Regular times for meals, bedtimes, bath time, etc., create structure that helps create a peaceful home.  Everyone thrives on the security that healthy routines provide. 

3. Plenty of healthy foods, especially fresh or frozen organic fruits and veggies.  Cut up organic fruits and veggies for snacks.  During the flu season especially, make pots of homemade vegetable or chicken soup with plenty of garlic (nature’s antibiotic), and organic chicken/beef stock if possible.  Avoid junk food--white flour, sugar, alcohol, and caffeine all weaken the immune system.  Plan ahead for simple, healthy meals.

4. Plenty of pure water.  It’s easy to become dehydrated in the winter time.  Water keeps the toxins flushed out of your system.  You need ½ ounce for every pound of body weight.  If you weigh 150 pounds, you would need about 75 oz of water a day.

Children need more water and less juice.  The #1 cause of daytime fatigue and fuzzy thinking is dehydration.  Our immune systems require us to be well-hydrated.  Bottled water is expensive; find a water purifier that does at good job for 18-32 cents a gallon.  Shaklee purifiers make pure, delicious water for just pennies a gallon.

5. Fresh air. Get outside often- enjoy the fresh air whenever you can. The EPA says the air in our homes is worse than the air outside.  Look for a purifier that decreases significantly all the known pollutants, and does it in a way that is economical (figure cost per sq. foot, and upkeep costs). 

6. Regular Exercise is important, but don’t overdo it if you’re feeling under the weather.  Too much exercise can sometimes cause stress on the body and further deplete the immune system, so to recover eat adequate protein and quality food and get rest. 

7. Regular Hand Washing & disinfecting is important to minimize transferring germs.  Keep hands away from your eyes.  Wash hands before putting anything in your mouth and after blowing your nose.  Common hand-sanitizers should be avoided, as they strip away the natural protection of the “acid mantle” of the skin, allowing germs to pass through.

We use Basic G to disinfect the laundry, bathrooms, doorknobs, phones, computer keyboards, etc.  When you clean with “G,” germs aren’t going to regrow for about 72 hours.  Germ regrowth with bleach is about one hour.  Lysol is effective against 8 of the most common pathogens, but “G” kills 32 different pathogens.  Basic G is approved for hospital use; is very concentrated and economical. 

8.  Supplement with Pure Whole Food Concentrates.  Even the best of diets has gaps. 

We recommend “Prescription for a Healthier Life” as the foundation for any wellness plan.  These provide the best possible nutritional insurance for a healthy immune.   These supplements also has a perfect array of supplements for children, from infancy to teens. The world’s best multi for kids, and Mealshakes healthy and delicious shakes that kids love.

 Says Janet Witte, RN:  “In my experience, as previous owner of two health food stores, I realized that there is nothing like these nutritional science to help boost the immune system.  It wasn’t until I found Shaklee products that I was able to build my immune system. 

For the past 20 years we have almost never been sick. I used to take handfuls of ‘regular’ vitamins from our health food store and was sick A LOT!”    Our daily Shaklee choices consist of Shaklee “Vitalizer” vita strips, Cinch protein shake, VIVIX and Nutriferon to keep the immune system strong.

 Our Shaklee Herbal Medicine cabinet contains Performance Sports Drink powder, Defend & Resist (Echinacea and more),odor-controlled  Garlic Complex, Sustained Release Vita C, Herb-lax, Alfalfa.  These all have a specific benefit in attacking bacteria, and increasing the effectiveness of your immune system.

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9. Our “GET-WELL” Concoction that works!!  You’ll want to make sure you have the ingredients on hand.

At the first sign of a sore throat, or feeling sick, chew (or swallow) 2 or 3 Defend and Resist tablets.   Per instructions on the bottle, repeat 3 times the first day.

If you start to feel really crummy, drink this:
add Shaklee Performance in a big mug (3 to 4 tablespoons of powder)  plus 3 crushed Defend & Resist tablets; 3 crushed Garlic Complex tablets, and 3 crushed Vita C.  (use a mortar and pestle to crush the vitamins, and then add to the Performance in the mug). Add very hot, near boiling water, stir and sip.  You’ll start to feel better right away.  Keep drinking this till you are better.  Performance replaces vital electrolytes; the vitamins and herbs start to immediately sooths the respiratory tract, strengthens the immune system, and goes after the bacteria. Repeat in a few hrs.

10. Keep your bloodstream more alkaline.  Disease thrives in an acid blood stream, and many foods raise the acid level. Junk foods; sugary foods, high trans-fat foods are extremely damaging to the immune system.

Shaklee’s Alfalfa helps make the blood stream more alkaline, has detoxifying properties.

11.  De-stress your lifestyle.  It’s OK to accomplish less.  Prioritize.  What’s really important?  Do you think your family is involved in too many activities? Avoid violence--on TV, in video games, etc.  Even the “nightly news” is often too much of an assault on a healthy mind and spirit.  Who needs to know every bad thing that happened that day. Regular supplements like extra Vita C, B Complex, and Stress Relief Complex are great natural supports if you’re under a lot of stress. 

12.  Take more time for beauty, for quiet, and for music.  Simplify your life.   Meditate/pray, take a nice long bath, go for a relaxing walk, do nothing/putter, enjoy your hobby, absorb the beauty of nature, etc.  Get and give a massage at home or find a professional--there are relaxation/energy points on the bottoms of the feet and the palms of your hands.  Cultivate Gratitude.  Literally count your blessings.

13.  Surround yourself and your family with people you love. Practice forgiveness; hug your loved ones.    Do some kindness every day.  Pay it forward!

14.  Pray and trust God ~ not last, but first.

Janet L. Witte, RN, Certified Wellness Educator                                                                    

The above is not intended as a prescription, nor a promise to cure any disease.

I highly recommend products from the Shaklee Corporation. They meet my requirements for exceptional purity, potency, and performance.  The FDA regards Shaklee as the “standard” to which all vitamin companies should adhere.

I highly recommend that everyone use the foundational nutritional products, and stock their “Herbal Medicine Cabinet” with the items listed in #8 and #9