The LuxMob Info Tags

Instinct: The Power to Resolve or Avoid

Pressures of obtaining and protecting their food and the threat of wild animal attacks frequently worried our earliest ancestors. Fearing dangerous animals and strangers, they had to either fight or run when confronted. Today, we have complex webs of fears that unlikely they encountered. We usually don’t have to fear wild animal attacks, or fight or run; yet, we still maintain this fight or flight instinct.

Now, when we come face to face with adversity, we use this instinct as a power within us to either resolve or avoid unpleasant situations. If we run from them, we build up pressures that are difficult to release while creating tension and fear within us.

When we stand our ground and confront adversity, we may experience being overwhelmed, but our convictions strengthen us. Fear maintains its hold over us only if we give up. Courage strengthens us and dissolves tensions produced by fear.

When Fear Becomes Overwhelming

Fear preys upon uncertainty. It weakens our determination if we allow our doubts and confusion to surface to the forefront of our minds. Every time we give in to our fears, we lose strength and confidence.

Some people have so little confidence that they compensate for it by never leaving their homes. They may know that their fears and phobias are not rational, yet there is a panic and shaking from within themselves that nothing or no one seems to be able to help.

When fear becomes overwhelming and normal functioning is impossible, drugs or institutionalization is the usual course of help. However, are drugs and institutionalization necessary? Is this the best care available to the person afflicted with panic attacks? Perhaps not.

Nutritional Link to Fear

What appears to be a psychological problem may sometimes be a nutritional imbalance.

Eating refined products that contain artificial additives, preservatives, coloring agents and bleaching agents along with smoking, alcohol, coffee and drug abuse create havoc with the psyche. Toxic substances contribute to symptoms of anxiety, panic attacks, fear, and phobias.

Continued fear and resultant stress on the body can lead to a depletion of the adrenal glands. Stress, by far is the biggest factor of adrenal depletion. A body under severe stress continues to provide adrenaline in response to reflex reactions. Under prolonged, severe, stress, various upsets to the body occur. Adrenal depletion also leads to depletion in immunity to disease.

What to Do?

By cleansing the internal body of toxins through using botanical supplementation and whole food nutrition, the body has the opportunity to heal itself of anxiety related symptoms. By consulting this Food Advisory Chart, you can better determine what may be toxifying your body as well as nutritionally sound substitutions for those food products.

A calm mind helps to maintain a calm body and alleviates stress. It puts us in touch with spirit. Place high regard on pursuits that provide you with calmness and clarity. These pursuits may be in the form of meditation, prayer, exercise, walking in your neighborhood or in nature if possible as well as many other calming activities.

Above all, have no fear. Fear interferes with everything you can do to help yourself to be free from fear.

© 1997-2005 by Mary L. Rodio, Ph.D.

Formulator of Dentizyme and other natural remedies, Dr. Rodio is an Ethnobotanical Research Scientist and the Director of Natura Health Services, Inc. in Scottsdale, Arizona. She researches how plants, foods, and customs influence the health of cultures around the world - socially, emotionally, and physically.

You can access the Natura website at http://www.NaturaRx.com or call 480 451-0168.

Can you imagine that calcium supplements can do a lot for our health? Well some people choose not to believe this fact, but it can be beneficial to you. The calcium supplements don’t only help in giving strong teeth and bones. Ever heard of coral calcium? Me neither, but apparently it can help quite a bit in preventing many diseases like osteoporosis. Of course be careful not to exceed the recommended dosage as to much of something can be very harmful. That is the main thing when taking supplements, be sure to take the recommended dosage I can’t say that enough.

You have many different choices when you take the calcium supplement. Before there we did not have the luxury of all of these choices. The supplements come in sachets, as powder, as liquid aside from your traditional capsules and pills. That fact can cater to those who have their particular preferences, so there’s no excuse here! There is something for everyone.

Though, you will get more of the benefits if you consume the supplement in liquid form. Of course like any other supplement. So think about that before you decide what form of the supplement to get. Still powders, sachets of tea and capsules are more convenient in our daily life’s to take. You will still get some of the benefits of the coral calcium supplement either way. But if you have the time and want to take the liquid form go ahead; it would be even better for you.

It’s great that scientist and manufactures have come up with better ways for us to stay healthy and making sure we get the right nutrients that we need. So take advantage of this, it can improve you health and prevent diseases at the same time. What’s so bad about that?

Myra Johnson is a successful freelance author that writes regularly for www.elliptical-trainers-review.com/ . Her articles have also been featured on related sites such as www.supplementsguide.info/ and www.supplementssforme.info/

Glyconutrients are part of the carbohydrate family. They are a collection of 8 saccharides. These are important factors in the body’s ability to fight infections and heal itself.

There are 8 necessary saccharides needed by our bodies

• Mannose
 • Glucose
 • Galactose
 • Xylose
 • Fucose (not fructose)
 • N-acetylglucosamine
 • N-acetylneuramic acid
 • N-acetylgalactosamine

These elements form the building blocks for glycoforms. Which serve as coverings for the body’s cells. Each has specific benefits for your health.

Mannose: is the main saccharide and the others are attached to it. Mannose plays a major role in building cells, and cell interaction. Other benefits include helping the body heal itself and improving the immune system. Mannose is a major factor in manufacturing cytokines. Cytokines are used by the body’s immune system to fight infections. The Mannose phytochemical can be found in the Aloe Vera plant’s inner leaf gel.

Glucose: is the most commonly known of the group. Table sugar is made up of this and other saccharides. Glucose is found in sugar products such as candy bars cake and ice cream. Elements are found in vegetables as well. Glucose can be absorbed directly into the blood stream and for this reason is widely used for a quick absorbing strong form of fast acting energy. Excessive amounts of glucose can lead to health problems such as obesity.

Galactose: Is usually found in combination with glucose in a saccharide known as lactose which is a disaccharide found in milk and other dairy products. It is also used in the body’s healing processes. It also decreases inflammation.

Xylose: is a carbohydrate with antibacterial and antifungal properties. Some manufacturers use it instead of sucrose and corn sweeteners in toothpaste and chewing gum because it does not harm your teeth.

Fucose: is found in human breast milk and some types of mushrooms. Research has shown fucose to be helpful in brain development and memory. It also helps the immune system

N-acetylglucosamine: also helps the immune system. It produces Glucosamine, used in cartilage. It helps to repair, and reduce inflammation in cartilage and also helps the digestive tract. This is also found in human breast milk.

N-acetylneuramic acid: is used in the learning process and brain development. It helps with many blood functions and improves the immune system. The levels of this saccharide decrease, as we get older. It is found in breast milk.

N-acetylgalactosamine: is another ingredient in breast milk. Research is still being done on this saccharide. It has been shown to help with cell interaction and communication

These Glyconutrients are found in some fruits and vegetables. Unfortunately due to soil depletions and processing of foods these vital nutrients (except glucose) are no longer prevalent in foods as they once were. This has resulted in shortage in the body of these saccharides and has led to the deterioration of our health. We must become aware of these vital elements and ensure that we are getting enough of them in our diets to ensure our good health.

Minerals are sometimes overlooked as essential elements for our body. Zinc is vital to both humans and animals. It is found in all the cells in our body.

Zinc has a lot of functions. Here are some functions of zinc…

It stimulates the chemicals that promote biochemical processes in the body.

It helps in the maintenance of a healthy immune system.

It is required for wound healing or in healing injuries

It is important in maintaining your healthy sense of smell, sight and taste

It is required for proper DNA synthesis

It aids in optimal growth and development especially during pregnancy, childhood and adolescence.

It supports sperm development in men and is required for ovulation and fertilization in women.

It is needed in synthesizing protein and metabolism of fatty acids

It contributes to the body’s protection against free radicals

Zinc was found to be very helpful in the following conditions:

Childhood intelligence deficiency

Acne (Zinc controls bacteria and is vital for normal production of oil in the body.)

Infertility (for male)

Contact Dermatitis

Common Cold (Zinc lozenges help shorten the length of having a cold. Zinc lozenges or zinc spray can be used to prevent a cold.)

Down’s Syndrome

Wilson’s disease (This is through interfering the body’s use of mineral copper. Zinc blocks copper absorption.)

Night blindness

Wound healing

In addition to these, zinc aids in the prevention of prostate enlargement and reduction of the size of an enlarged prostate. Zinc is significant in several aspects of metabolism of hormones.

Zinc deficiencies are not as common in developed countries than in third world countries. People with Down’s syndrome, malabsorption syndromes and liver cirrhosis are more or less prone to zinc deficiencies no matter what country they are in.

In addition to these other risk factors include alcoholism, insufficient caloric intake and digestive diseases. Alcoholism decreases the units of zinc absorbed by the body and increases zinc loss in the urine.

Furthermore, vegetarians need to be more cautious because zinc absorption from plants is generally lower.

Zinc deficiency often occurs when there is inadequate intake or malabsorption, when there is an increase in zinc body requirement or when there is increased zinc losses from the body.

There is also maternal zinc deficiency. This can lead to slowed fetal growth. Breast milk does not provide enough zinc for infants 7 months and older. Breastfeeding also drain the mother’s zinc reserves. Thus, foods that are good sources of zinc should be included in her diet.

Deficiency manifests in several ways. These include diarrhea, hair loss, growth retardation, impotence and delayed sexual maturation, and eye and skin lesions.

Impaired wound healing, weight loss and mental lethargy can also be associated with zinc deficiency. However, these symptoms are also too general and too common for other medical conditions. Thus, it is best that you consult your doctor.

Zinc deficiency leads to a compromised immune system. This is because zinc is needed in T-lymphocyte development and activation.

Of course, too much of something is also bad for your health. Too much zinc supplementation can lead to zinc toxicity. This can lead to altered iron function, reduced immune function, low copper status and reduced levels of good cholesterol.

Proper diet and exercise are foundations of good health and nutrition. A multivitamin can mean just plus points to your diet or be as important as eating right. Remember to read labels to know the content and quality of what you are taking. Consult your doctor for the most suitable supplements for you.

Bovine Colostrum is the form of “milk” taken from dairy cows, within 24 hours of giving birth to a calf. The liquid is known for its high protein immunoglobulin and antibody contents, and numerous immune and growth factors that can be highly beneficial to humans.

Although many animals have some sort of colostrum, a lot of scientific research conducted in the last decade has shown that the combination of immune and growth factors in bovine colostrum are almost identical to those in human colostrum. Research has also shown that the substance of bovine colostrum is not species specific, and can work effectively to benefit humans as well as other mammals.

Colostrum is highly beneficial to humans because of the fact that once puberty has passed, out bodies gradually produce less and less of the important immune and growth factors that help us heal damaged body tissue, and fight off dangerous diseases. It is due in part to the loss of these essential immune components, our bodies age and eventually die. Colostrum is the only completely natural source of these vital components, and has demonstrated the ability to kill viruses and bacteria, stimulate tissue repair (especially that of the bowel lining), stimulate fat utilization for fuel, optimize cellular reproduction, and ultimately slow down the aging process.

Taking Colostrum is especially important for those persons who were not breast fed at birth. Those of us who were formula fed, and missed out on the natural benefits of breast-feeding may have immune and digestive systems that are somewhat compromised. Colostrum can help in restoring these systems to optimal functioning levels, no matter how old we are.

Jeremy Maddock is the webmaster of Immune Wellness, your source for high quality information about Colostrum and other health products.

Supplementation is no longer an option if your objective is a healthier life. Many health advisors try to tell their clients that they only need a “well balanced” diet to meet these recommendations. However if you do some careful thinking you will find the task very difficult. Taking care of ourselves has become even more important especially if you consider what we have done to the health of the planet and out bodies. We continuously intake less and less healthy foods with more and more chemicals that can only do damage to an already overwhelmed system. Our bodies can only take so much before something gives and unfortunately we are only getting worst. Taking supplements are not the answer in and of itself but it is an important step forward.

WHY SUPPLEMENT?

1. In the early 1900’s, all produce (100%) was organic. Rutgers University has published several papers comparing the nutrient density of organic produce and commercially grown produce. Organic always wins.

2. According to a US Department of Agriculture paper the average Calories intake in the early 1900’s was 3800 Calories but today the average intake is only 1800 Calories. Less than half - and most is not organic. So we tend to eat less than half the nutrients each and every day.

3. Risk of “free radical” damage is much higher today as the industrial world contaminates our food, water and air. We also produce free radicals during physical and psychological stress. Free radicals are biochemical units that, in excess, will destroy healthy cells unless we protect ourselves with adequate nutrition.

4. With average fat intake falling to 32% of Calories (compared to 48% in 1900), it becomes more difficult to get the essential fatty acids (EFA’s) from our diet. EFA’s are responsible for encouraging fat metabolism and the creation of some “super hormones” that lead to the production of anti-inflammatory hormones. Processed food tends to alter or eliminate the EFA’s.

5. Wide use of antibiotics has lead to the destruction of “friendly bacteria” in the intestine. Friendly bacteria, like acidophilus and bifidus play a big role in digestion and in maintaining the health of the colon.

6. A low Calorie intake is associated with a reduced fiber intake. The American Cancer Society recommends a daily fiber intake of 30 grams but average North American eats only 12 - 15 grams per day. Such a low intake increases the risk of colon cancer and other toxic side effects.

7. Most people do not consume enough complete, high quality protein, particularly at breakfast and lunch. (There is a tendency to eat more protein than can be absorbed during the evening meal). Therefore I have become a big fan of Soy Protein Isolate supplementation at breakfast, lunch, during snacks and just before exercise. A modern solution to a modern problem.

WHAT TO USE:

In my nutritional coaching practice, I divide supplementation into the following categories:

a) Nutritional Supplements - basic nutrients found in the RNI tables

b) Herbal Supplements - which are really nature’s medicine, designed to prevent and/or solve certain health problems. Few are designed for long-term consumption.

c) Fiber Supplements - fiber is indigestible but necessary for detoxification and regularity. It is not really a nutrient.

d) Protein Supplements - self-explanatory.

e) Friendly Bacteria - some now refer to these tiny organisms as “pro-biotics”.

Considering the Why Supplement list and the above categories, the following is a responsible supplement program that would benefit the heath of all people. This is basic, minimal and designed primarily for prevention of ailments and maintenance of good health.

1. High Quality Multiple Vitamin/Mineral. Should include all 8 recognized B vitamins including biotin. Balanced in proportion to the RNI. This multi should also contain high levels of Calcium and Magnesium.

2. Anti-Oxidants - Vitamin in the form of mixed carotenoids like alpha, beta and gamma carotene; Vitamin C, at least 1,000 mg in a sustained release format; Vitamin E in the mixed tocopherol format supported with selenium and grape seed extract.

3. Fiber Supplement containing a mixture of soluble and insoluble fibers.

4. Protein Supplement - preferably a Soy Protein isolate - not only to obtain extra protein but to also take advantage of the phytonutrients known as isoflavones.

5. Friendly bacteria - acidophilus and bifidus.

OTHER CONSIDERATIONS

Proper rest and exercise shouldn’t be forgotten in all this supplement talk. Other factors such as drugs, stress, smoking and alcohol can lead to a more unhealthy lifestyle. Please see your doctor and begin the rest of your life with a healthier more positive outlook on life.

Good supplements do not guarantee perfect health but they can make a difference.

1.) Why is Soy Protein so hated, and why should I choose whey instead?

Jhale: That depends on who you talk to. Some people will tell you soy protein was the greatest thing ever invented. While others will tell you it is poison. Below I have provided some info concerning the two. This information is a excerpt from the soon to be released Muscle Food

Soy Protein

Soy protein is derived from the soybean. Soy protein is used in a variety of foods such as salad dressings, soups, vegetarian foods, meat imitations, beverage powders, cheeses, coffee whiteners, frozen desserts, whipped toppings, infant formulas, bread and rolls, cereals, pasta products, oriental foods and pet foods.

Benefits: possible health benefits including cholesterol reduction and, replacement protein for lactose tolerance and to replace flour in cooking, may prevent heart problems

Disadvantages: because of phytoestrogens and their binding to estrogen receptors could possibly enhance chances of cancer, debatable whether soy should be considered a non-limiting protein

Recommendations: if you consume soy consume minimal amounts, due to lack of sound research

Sources: soybeans, soy protein concentrate, soy protein isolate, soy flour

Whey Protein
Whey is a natural byproduct of the cheese-making process (from milk). Approximately 20% of the protein found in milk is whey protein. Whey is rich in branch-chain amino acids, lactose, minerals, vitamins, and contains lactalbumin (similar to serum albumin) and traces of fat. Whey protein has been shown to increase protein synthesis. Some studies have indicated that whey contributes to immune function, and to lower serum cholesterol. Whey has also shown powerful anti-oxidant effects as it enhances Glutathione levels. Glutathione is a peptide that contains one amino acid residue each of glutamic acid, cysteine, and glycine. Glutathione occurs widely in plant and animal tissues, and plays a major role in protecting skeletal muscle and other body tissues from oxidative damage. Glutathione helps maintain compounds such as IRON in its proper oxidation state in hemoglobin. Protein sources containing high levels of cysteine (whey contains 2-2.5% cysteine) may be effective in maintaining or replenishing whole-blood glutathione.

Whey protein supplements
Whey protein isolate is the most pure and concentrated form of whey protein available. It contains 90% or more protein and very little (if any) fat and lactose. Whey protein concentrate has anywhere between 29% and 89% protein depending upon the product. As the protein level in whey protein concentrate decreases the amounts of fat and/or lactose usually increase. Another type of whey protein supplement is Whey Protein Hydrolysates, meaning the whey is predigested into peptides (small chains of amino acids). These supposedly help the protein be absorbed better.

Benefits: increased protein synthesis, enhanced immune function, antioxidant activity, fast absorption

Disadvantages: has not shown to be effective at decreasing protein degradation (could be due to fast absorption)

Recommendations: excellent to consume around workout time due to fast absorption ( studies have indicated a limited time following a workout where protein synthesis is up- regulated in comparison to other times ). Consume pre, during or immediately post workout.

I don’t think the evidence is clear concerning the benefits or non-benefits of soy. There are tons of evidence showing the benefits of Whey.

2.) What time of day should I be using Casein?

Jhale: Casein absorbs slowly and causes a more sustained elevation of blood amino acids. Aminos spike at about 1 hr and return to baseline after about 7 hours. This is one of the reasons bbers like to ingest casein before bedtime.

Casein Protein:
Casein Protein constitutes 80% of milk Protein. It is recognized for its excellent amino acid content, slow digestion, and anti-catabolic effect.

Benefits: slow to digest, clots in stomach, appears to be anti-catabolic
due to this effect. contains dairy calcium (important for bone health,
body comp effects)

Disadvantages: slow digestion can be a negative before or after training
when you are trying to get aminos into the system quickly, lactose
intolerance gives people gas (mention lactose removed milk or Lactaid
pills), some people are allergic and this can cause bloating, sodium
content can cause bloating (important pre-bodybuilding contest, making
weight)

recommendations: used at meals (can be combined with other proteins), used
at bedtime, should not be used pre/during/post workout

sources: dairy, casein concentrates

3.) Why does Casein burn slower than standard Whey?

Jhale: clots in stomach slowing down absorption

4.) Which meat source provides the best source of protein?

Jhale: If you are looking at Protein digestibility eggs, milk and cheese usually rate the highest. Most meats rank about 94% while egg, milk and cheese rate 97%. Protein digestibility refers to amount of nitrogen excreted in feces compared to amount of nitrogen ingested. A correction is made for the normal amount lost in feces. You see very little difference among values. There are various other methods used to measure protein quality as well. Methods include chemical score, biological value, protein efficiency ratio, and protein digestibility corrected amino acid score. I don’t think that there is any significant difference among the different meats assuming intake is adequate (most bbers eat well in excess of what is needed). Protein: the complete guide takes an in depth look at testing methods and their validity.

5.) Make a list of what you feel are the times of day protein needs to be ingested, and what types of protein at the times prescribed?

Jhale: Protein (quality protein- animal or animal derived products) needs to be ingested every 3-4 hrs. Keep in mind protein does not have the same type storage site as carbohydrates (glycogen- storage form) and fat (adipose tissue, Intramuscular triglyceride- storage form). Proteins are constantly being turned over (simultaneous protein synthesis and degradation) and it is generally assumed protein losses are coming from bodily tissues. Protein is stored in bodily tissues, and in a intracellular and extra cellular amino acid pool.

Whey is suggested around workout time due to fast absorption (take advantage of up regulation of protein synthesis around workout time). Casein maybe at bed time or times when you have to go longer bouts with out food consumption. Keep in mind when consuming Casein or Whey with fat and fiber the absorption rates are changed. Could you make good muscular gains without Whey or Casein? Sure, bbers done it for years just eating whole foods. I am really not convinced there is a substantial amount of difference concerning different types of protein ingestion assuming totals are relatively equal. In my personal experiences I have not observed any significant differences concerning whey at workout and casein at bed time. Although others reports significant differences. Almost forgot one more suggestion eat protein 2hrs before workout then amino acid levels are peaking around workout time. So many ways to manipulate intake. Bottom line, by the end of the day make sure you have acquired a sufficient amount from quality sources.

Visit Coach Hale’s site at www.maxcondition.com.

When it comes to maintaining a healthy heart it’s important to have a plan - a heart healthy diet plan that is.

Following is a list of wonderful ingredients to have on hand when you’re coming up with a good heart healthy diet plan.

*brown rice

*whole wheat pasta

*bulgur

*couscous

*canned beans

*chick peas

*lentils

A heart healthy diet plan should also consist of fruit and vegetables like

*canned fruit (in light syrup or juice)

*canned vegetables to make purées

*frozen fruit

*frozen vegetables (frozen fruit juice concentrate is ideal for dressings and glazes).

Other things to include in your heart healthy diet are:

*low fat mayonnaise type dressings

*evaporated skim milk to substitute for cream

*oils - canola, sunflower, olive oil

*margarine that is low in saturated fat (soft and non-hydrogenated)

It’s also important to keep the following heart healthy cooking tips in mind.

*Allow the fat to run off your meat by grilling and barbecuing.

*Instead of frying, steam your food.

*Use broth or tomato juice to braise your meat.

*Always skim off any fat before serving homemade soups and stews. This is done by refrigerating the soup or stew overnight and then skimming before your reheat them.

*Keep deep fried foods to a minimum.

*Use non-stick frying pans and woks to eliminate the need to add oil.

*Trim all visible fat from meats as well as the skin from poultry and fish.

Sherrie Le Masurier is a freelance writer who writes extensively on nutrition, fitness and family health. For more heart healthy diet tips visit http://www.hearthealthydietideas.blogspot.com
and http://www.healthandwellnessmatters.blogspot.com - Copyright.

Though there are many different low carbohydrate diet plans, they are based on the same principles. When carbohydrates (such as starches and sugars) are consumed, the body’s blood sugar level rises. To counteract high blood sugar levels, the body releases insulin, which in turn increases fat storage and decreases the body’s ability to burn fat.

When a low carb dieter restricts carbohydrates, his or her blood sugar is only slightly raised, thus preventing excess insulin production. But many low carbohydrate dieters’ hopes are ruined by uncontrollable sweet cravings, hypoglycaemic mood swings, hunger urges and lethargy.

The truth about carbohydrate is that too much carbohydrate provides too many Calories and probably also has certain negative effects on blood glucose and insulin levels. Despite this however, the body must still have a minimum amount of carbohydrate (as glucose) to stay alive.

Although the brain and nervous system normally want the most glucose, these organs can get along without it in a pinch. But that’s not true for certain blood cells and other types of cells. They must have a steady supply of glucose, because without it they’ll quickly die.

For this reason, glucose is so important that your body will begin to make the glucose it needs for these cells out of muscle protein if it doesn’t get enough carbohydrate from food. But, although possible, this is a stressful emergency reaction (called ketosis), which also makes you miserable with hunger, cravings, and many other unpleasant sensations. Obviously, dieting would be much more successful if we could avoid all that.

When your body runs low on any nutrient it needs to stay healthy, it naturally triggers hunger to make you go get it some more of that thing. But if you habitually eat foods that have too little of whatever it’s running low on and too many Calories, you’re going to get fat from this reaction.

Fortunately you can lose the weight again by simply reversing the process. To do so, you learn to eat things that have lots of what your body needs but not many Calories. When you succeed at this your body has no reason to trigger hunger and food cravings even when you’re eating very few Calories and it’s burning excess fat (stored Calories) to make up for this. 

This reaction is as true for carbohydrate as it is for each of the other nutrients. If you eat too little carbohydrate, your body will trigger hunger because it needs a minimum amount of glucose every day to supply the cells that can’t use anything else.
If you eat too much carbohydrate, you’ll get fat because too much carbohydrate has both too many Calories and the aforementioned negative effects on blood glucose and insulin levels. So how much is “enough but not too much”? That amount is probably highly variable depending on your lifestyle. A stressful “go-go” day can require a lot of carbohydrate while a relaxed day probably won’t. However, most scientists put the minimum amount of carbohydrate that most people will need in the range of 50-100 grams per day (which is 200-400 Calories from carbohydrate). This is the amount that prevents your body from starting to make glucose out of muscle protein.

Since most food labels list the amount of carbohydrate in the food you eat, tracking and controlling amounts is not difficult. Try to eat in the range of 400 Calories from carbohydrate per day. This will usually prevent the hunger and cravings that are triggered by too little glucose.

There are several other nutrients that also trigger hunger and cravings when you get too little of them - and which must therefore also be managed similarly.

Get low carb wraps recipes and find out what exactly
carbohydrate net means and how it can effect your diet.

Xylitol is a natural, low-calorie sugar substitute that has been approved and used during
the last few decades. Chemically, xylitol, is a pentitol (five carbon polyol) or as they are
alternatively called a sugar alcohol. It is produced mainly from birch and beech wood and
this is the reason that xylitol is alternatively called birch or wood sugar. Xylitol has the
same organoleptic properties as sugar, meaning that it looks and tastes like sugar, however
it has a number of advantages over sugar. One of the main advantages is that it inhibits the
creation of dental caries.

The first evidence of xylitol’s beneficial effects in preventing dental caries came from a
study conducted in Finland that was published during the seventies. After the publication
of that study, several clinical trials have been performed to evaluate the potential
beneficial effects of xylitol in dental care. Today, we have enough evidence to say with
confidence that the use of xylitol, and especially the substitution of sugar with xylitol
has beneficial effects for dental health.

The mechanisms through which, xylitol exerts these beneficial effects are both direct and
indirect. First of all xylitol is not fermentable by the bacteria that inhabit the oral
cavity, in contrast with sugar. That means that by substituting sugar with xylitol the
bacteria that are responsible for the creation of dental caries are deprived from one of
their main sources of energy.

In addition to that, one of the main reasons that the consumption of sugars and
carbohydrates cause dental problems is that they reduce the pH of the mouth causing enamel
demineralization. The consumption of xylitol on the other hand has the exact opposite
effect, it raises the pH of the mouth, protecting tooth enamel from demineralization. It
should also be noted, that since the pH of the plaque is not reduced by the consumption of
products sweetened with xylitol, remineralization is promoted.

Another important attribute of xylitol is that it has bacteriostatic effects. That means
that xylitol inhibits the growth of bacteria like mutans streptococci, that are the main
culprits for the creation of plaque and dental caries. This effect of xylitol is attributed
to the fact that when these bacteria take up xylitol it is converted to xylitol-5-phosphate
which results in the formation of intracellular vacuoles and the degradation of their cell
membranes.

Finally, a few recent studies have demonstrated that the habitual consumption of xylitol products and to be more precise habitual chewing of xylitol gum by the mother can have a
preventive effect for their children dental health. This is attributed to the fact that xylitol consumption by the mother can reduce the mother to child transmission of bacteria that are responsible for dental problems.

All the above make xylitol a very attractive sugar substitute. Especially since it’s natural
and it doesn’t have any known side effects. The most common way of consuming xylitol is by
chewing xylitol sweetened gum. However, any xylitol sweetened product will have almost the same beneficial effects.

Dimitris K. is a nutritionist with an interest in natural sweeteners and especially xylitol.