What Do Your Bloodtest Results Mean?

            Your doctor wants to run some blood tests.  So you go to the lab hungry and a technician jabs you with a needle drawing out enough blood to fill a vial or two.  Then you’re bandaged and move on to get some food.

            The results come back.  Your doctor says, “Everything looks just fine”.  With such a quick, flippant response you wonder “How does he know I’m just fine?” 

The next time you have blood tests run, ask your doctor to show you your bloodwork results and explain it to you.  If he doesn’t have time, maybe his nurse can help.  If not, then the following information may give you some understanding of what your blood test means.  Then you can return to your doctor’s office being informed and prepared to ask specific questions about your health.

****************

Glucose is the main source of energy for all living organisms.  A level greater than 105 after fasting 12 hours suggests a diabetic tendency.  This test can predict diabetes ten years or more before onset of the disease.  Levels greater than 120 indicate diabetes.

Sodium is important in the salt and water balance in your body.  A low level tells us that you’re drinking too much water.  Heart failure or kidney failure could also be a concern with low levels. Low levels could also be caused by sodium loss in diarrhea or vomiting.  A high level of sodium indicates you’re either taking in too much salt or you’re not drinking enough water.

Potassium and Magnesium are found primarily inside cells. Low levels indicate severe diarrhea, alcoholism, or excessive use of water pills.  Very low levels of magnesium in the blood cause muscles to tremble.  Muscle cells consist of magnesium and calcium and your heart is the most important muscle you have.  Take care of it. Low potassium levels can also cause muscle weakness and heart problems.

Chloride is an electrolyte controlled by the kidneys and is sometimes affected by diet. It’s involved in maintaining acid-base balance of your body and helps regulate blood volume and artery pressure. Elevated levels of chloride are related to acidosis as well as too much water crossing cell membranes.

BUN (Blood Urea Nitrogen) is a waste product from protein breakdown in the liver.

Increased levels indicate excessive protein intake, kidney damage, certain drugs, low intake of fluids, intestinal bleeding, exercise, heart failure or decreased digestive enzyme production by the pancreas. Decreased levels show inadequate protein intake, malabsorption, or liver damage.

Creatinine is also a protein breakdown product and is a reflection of body muscle mass.  Low levels reveal inadequate protein intake, liver disease, kidney damage or pregnancy. Elevated levels are generally reflective of kidney damage.  If that’s your situation, you and your doctor need to monitor your creatinine levels very carefully.

Uric Acid is the end product of purine metabolism.  High levels of uric acid are seen in gout, infections, high protein diets, consumption of high fructose corn syrup, and kidney disease.   Low levels may indicate protein deficiency, liver damage or an overly acid kidney.

Phosphate is closely associated with calcium in bone development. Most phosphate is found in your bones.  Phosphate levels in the blood are important for muscle and nerve function.  Very low levels are associated with starvation or malnutrition which leads to muscle weakness.  High levels in the blood indicate kidney disease.  

Calcium is the most abundant mineral in your body and is involved in bone metabolism, protein absorption, fat transfer, muscular contraction, transmission of nerve impulses, blood clotting, and heart function.  It’s important!  Calcium is highly sensitive to magnesium, iron, and phosphorous. It’s necessary in orchestrating hormonal activity, vitamin D levels, CO2 levels and many drugs.   Diet (or the presence of calcium in the diet) has much to do with “calcium balance” – how much calcium you take in and how much you lose from your body.  Efficient assimilation of calcium by your body is essential to your long-term health.

Albumin is the most abundant protein in the blood and is produced in the liver.  It offers antioxidant protection for your tissues from free radicals and binds waste products, toxins and dangerous drugs that are damaging to the body.  Albumin also plays a role in controlling the precise amount of water in tissue and serves to transport vitamins, minerals and hormones.  The higher the number, the better, with the highest being 5.5.

Alkaline Phosphatase is an enzyme found in all body tissue with the most important sites being bone, liver, bile ducts and the gut.  A high level indicates bone, liver or bile duct disease. Certain drugs may also elevate levels.  Growing children (because they’re growing) normally have higher levels than adults.  Low levels are indicative of low functioning adrenal glands, protein deficiency, malnutrition or, more commonly, a zinc deficiency.

SGTP & SGOT (Transaminases) are enzymes found primarily in the liver.  Too much alcohol, certain drugs, liver disease and bile duct disease can elevate levels.  Hepatitis will also raise enzyme these levels. Low levels of SGPT and SGOT may indicate deficiency of vitamin B6.

GGTP (Gamma-Glutamyltranserase) is an enzyme involved in the transport of amino acids into the cells as well as glutathione metabolism.   Low levels of GGTP – may indicate a magnesium deficiency.   This enzyme is found in the liver and levels rise with alcohol use, liver disease, or excess magnesium.  Decreased levels are found in hypothyroidism and more commonly in decreased magnesium levels.

LDH (Lactate Dehydrogenase) is an enzyme found in all tissues of the body. A high level may result from a number of different diseases.  Slightly elevated levels are common and usually don’t indicate disease. Most common sources of LDH are found in the heart, liver, muscles, and red blood cells. 

Total Protein is a measure of the amount of protein in your blood.  Low or high total protein does not indicate a specific disease, but some additional tests may be required to determine if there is a problem.

Iron is necessary to make hemoglobin and to help transport oxygen to the muscles.  If your results show low iron, all cells (particularly muscles in adults and brain cells in children) don’t function as they should.  If you test low in iron, consider a Ferritin test, especially if you’re a menstruating female.

Triglycerides are fats used as fuel by the body and as an energy source for metabolism.  Increased levels show you may be taking in too many carbohydrates.  Decreased levels indicate possibly hyperthyroidism, malnutrition and malabsorption. Triglyceride levels fluctuate daily.

Cholesterol is a group of fats vital to cell membranes, nerve fibers and bile salts.  Cholesterol is also a necessary precursor for sex hormones.  High levels indicate a diet high in carbohydrates and sugars.  Low levels reveal a lowfat diet, malabsorption, or carbohydrate sensitivity.  Cholesterol consists of LDL (the “bad” cholesterol) and HDL (the “good” cholesterol).  LDL carries cholesterol for cell building needs, yet leaves behind any excess on artery walls and in tissues.  HDL helps prevent narrowing of the artery walls by removing excess cholesterol and transports it to the liver for excretion.  Low HDL percentage frequently indicates diets high in refined carbohydrates and/or carbohydrate sensitivity.

CO2 (Carbon Dioxide) is related to the respiratory exchange of carbon dioxide in the lungs and serves as part of the body’s buffering system.  When used with other electrolytes, CO2 levels indicate pH or acid/alkaline balance in tissues.  This is one of the most important tests we measure.  Most people are too acidic in their bodies creating an environment for bacterial proliferation or cancer cell development.  A balanced pH helps our bodies remain healthy.

WBC ( White blood count) is a measure of the total number of white blood cells in a given volume of blood.  White blood cells kill bacteria and this test serves as a measure of your body’s response to infection.

Hemoglobin provides the main transport of oxygen and carbon dioxide in the blood.  It is composed of “globin”, a group of amino acids forming a protein, and a “heme” which contains iron.  This value is an important determinant of anemia or possible overhydration when levels are decreased.  Elevated levels point to possible dehydration.

MCV measures the average size of red blood cells and their volume.  Decreased levels indicate iron deficiency anemia or rheumatoid arthritis while increased levels reveal a possible B12/folate deficiency anemia.

Not All Values are the Same

            You’ve seen your blood test results, but not every value listed within range of normal values is necessarily your “normal”.  Sometimes your numbers can reflect a little on the high side and still appear normal.  Conversely, they could appear low yet be within normal range.  That’s when you start researching and asking questions, especially if you’re dealing with a situation that doesn’t improve over time with treatment.  Now you’re able to make wise decisions as you understand more about the mysteries of your body and the tests necessary to measure its efficiency.

New Tests on the Market

            In the weeks to come, I’ll try to introduce you to some of the new tests available to you and what the test results can mean. All of this is to help you be wise in your personal health maintenance as well for you to take care of your family needs better. To get the right answers, you have to know the right questions. I hope I can help you formulate those questions so you’re better informed in this age of “Disease Management”.

            Stay well…

Vitamin A – An All-Purpose Vitamin

                Vitamin A – No, we’re not writing out the alphabet with this series. It’s just that clever scientists determined a simple system for identifying the various vitamins necessary for life functions, so the alphabet approach seemed useful.

                The first vitamin I’d like to introduce you to is Vitamin A. Retinol (preformed vitamin A) is fat soluble while beta carotene (provitamin A) is water soluble and therefore, non-toxic—it doesn’t accumulate in the body, but is excreted when it’s not needed.

Foods Containing Vitamin A

                Where can you find vitamin A besides in pill-form?  It’s found in apricots, asparagus, beetgreens, broccoli, butter, butternut squash, cantaloupe, carrots, cheese, dandelion greens, eggs, fish, fish liver oil, green & yellow fruits and vegetables, green olives, liver, mango, milk products, papaya, parsley, prunes, red pepper, snap beans, spirulina, spinach, sweet potatoes. As a matter of fact, one cup of raw carrots provides 10,000 IU of vitamin A, while one cup of cooked spinach is loaded with 14,000 IU. So eating some of these foods can give you the nutrients you need, provided the food you’re eating actually possesses those nutrients in the first place. That’s another story for another time.

Anti-Vitamins

                Some factors in our lives, though, are “anti-vitamins”—they keep us from reaping the benefits of vitamins and work against us. For example the following can inhibit vitamin A utilization in our bodies: alcohol, coffee, cold weather, cortisone, diabetes, vitamin D and zinc deficiencies, too much iron, infections, laxatives, liver disease, mineral oil, nitrates, strenuous physical activity within four hours of consumption of vitamin A, sugar and tobacco.

Minerals That Work with Vitamin A

                Believe it or not, some other nutrients are beneficial in working with vitamin A such as B complex, choline, vitamin C (helps prevent toxic effects of vitamin A), vitamins D, E, F, as well as the minerals calcium, phosphorous, and zinc.

Why Is Vitamin A So Good For You?

                Your body needs vitamin A for healthy bones, eyes, hair, immune system function, skin, soft tissue and teeth. It works as an antioxidant on the cellular level and is necessary for the repair of body tissues and maintenance—so you can more readily resist infection. Vitamin A is a nutrient for the cornea of your eyes, permeability of membranes, RNA synthesis, sex hormone synthesis (fertility/impotence), thyroid and adrenal gland stimulation, visual purple production which is necessary for night vision. That’s why your mother always told you to eat your carrots.

Signs of Vitamin A Deficiency

                If you suffer from acne, allergies that won’t go away, appetite loss, blemishes, colds, dry hair, eye sties, fatigue, insomnia, itching/burning eyes, loss of smell,  night blindness, rough dry skin, sinus trouble, soft tooth enamel, and are increasingly susceptible to infection—you’re probably deficient in vitamin A.

Using Vitamin A Therapeutically

                Therapeutic applications of vitamin A include treating alcoholism, relief from arthritis, asthma, bronchitis, as well as cancer prevention, and managing high cholesterol numbers. Also when a cold strikes or conjunctivitis flares up, vitamin A may help. Cystitis, diabetes, eczema, gallstones, glaucoma, heart diseases as well as hepatitis, infections of all sorts and communicable diseases are relieved when a vitamin A regimen is started. Migraine headaches may become less frequent also as well as nephritis (kidney ailment), psoriasis, sinusitis, tinnitus, tooth and gum disorders and ulcers are all manageable with vitamin A supplementation.

Vitamin A Toxicity

As an oil-soluble vitamin, the toxicity symptoms of vitamin A are ankle swelling, appetite and weight loss, dry scaly lips, dry shedding skin, fatigue, hair loss, nausea, throbbing headaches, and vomiting. So if you’re experiencing any of these symptoms and have been on a vitamin A regimen over 50,000 IU per day, stop the dosage and give your body a break. Your liver has to process that vitamin A and it can’t if you continue dosing in such high amounts. Also, if you notice the palms of your hands turning orange, you probably have too much beta carotene in your diet. Cut back on the carrots until your skin returns to normal.

 Quality Counts

A word to the wise: Don’t try to cut corners when it comes to vitamin/mineral supplementation. There are some great companies out there putting out quality products, but then you have the cheaper versions. Settle only for quality because your health is at stake. You either pay now or you pay later.

               

MSG: An Insidious Major Threat to Your Health

            Are headaches getting the best of you? Do you consistently fight overweight tendencies? Are you often tired? Are you disorientated with thoughts muddling through your head? Has depression gotten its grip on you and it seems to tenaciously hang on?   These are all signs of the adverse effects linked to regular consumption of MSG. Now what in the world is that all about? Well, let me tell you.        

MSG (monosodium glutamate), or free glutamic acid, is a flavor-enhancer used in thousands of foods that we regularly eat, especially processed foods or foods found in restaurants. No, it’s not just Chinese restaurants either. You’ll find free glutamic acid in some Starbuck’s coffees and natural flavorings as well as Accent, 'Aginomoto,' 'Natural Meat Tenderizer’. MSG is not just a seasoning—it’s a flavor-enhancer. It tricks the tongue into thinking the food you’re eating is fresher tasting and better smelling. Even the tin-flavor from canned foods  is covered up thanks to MSG. Additionally, free glutamic acid can be found in canned soups, crackers, meats, salad dressings, frozen dinners, school cafeterias, baby food and infant formula.

Check out your favorite fast-food restaurants like Burger King, McDonald's, Wendy's, Taco Bell, every restaurant -- even the sit down eateries like TGIF, Chili's, Denny's and Applebee's --   and you’ll discover they use MSG in abundance.  Kentucky Fried Chicken is the WORST offender: MSG is in every chicken dish, salad dressing and gravy.  Now we know their secret ingredient is MSG.

            This is an insidious major threat to the health of individuals while it’s a boon to the food industry. So buyer beware.

            In 1969, the Chinese Restaurant Syndrome was written up in medical literature and that’s ten years after the FDA labeled MSG safe. But it’s a known toxic amino acid—an excitotoxin (neurotoxin) which means it overexcites cells to the point of damage or death. Excitotoxins cause brain damage by degree and therefore, trigger, or worsen, learning disabilities, Alzheimer’s disease, Parkinson’s disease, Lou Gehrig’s disease (ALS), etc. (Dr. Russell Blaylock, board-certified neurosurgeon and author of “Excitotoxins: The Taste that Kills”).

                Today the FDA calls the Chinese Restaurant Syndrome by another name:  “MSG Symptom Complex”. They see “short-term reactions” to MSG—nothing too debilitating to get all worked up about, so they report. Some of those reactions (read “symptoms”) alluded to by the FDA include: numbness, burning sensation, tingling, facial pressure or tightness, chest pain or difficulty breathing, headache, nausea, rapid heartbeat, drowsiness, and weakness.

            As you notice, MSG toxicity can run through the body with a myriad of symptoms.

History of MSG

            In 1903, an enterprising Japanese gentleman, Kikunae Ikeda, invented glutamic acid. Before this the Japanese simply used seaweed in their foods and this clever individual isolated the flavor-enhancement component of the seaweed (umami) which was glutamic acid. MSG possesses very little taste by itself, yet when it’s put into food, it makes the food smell and taste fresher; therefore it’s more appetizing. The Japanese loved it; now so do we in Fast-Food America.

The Problem with MSG

            The problem is when free glutamic acid is consumed, the same neurotransmitters in the brain, nervous system, eyes, pancreas and other organs use this substance to initiate certain processes in the body (MSGTruth.org, “What Exactly is MSG?”)

            The FDA states: “Studies have shown that the body uses glutamate, an amino acid, as a nerve impulse transmitter in the brain and that there are glutamate-responsive tissues in other parts of the body, as well.

            Abnormal function of glutamate receptors has been linked with certain neurological diseases, such as Alzheimer’s disease and Huntington’s chorea. Injections of glutamate in laboratory animals have resulted in damage to nerve cells in the brain.” (http://www.foodsafety.gov~lrd/msg.html, U.S. Food and Drug Administration “FDA and Monosodium Glutamate (MSG)” August 31, 1995).

            Within the heart’s electrical conduction system and the heart muscle itself, numerous glutamate receptors exist. Too much glutamate in the form of free glutamic acid can eventually damage the heart. Dr. Blaylock says:

“When an excess of food-borne excitotoxins, such as MSG, hydrolyzed protein soy protein isolate and concentrate, natural flavoring, sodium caseinate and aspartate from aspartame, are consumed, these glutamate receptors are over-stimulated, producing cardiac arrhythmias. 

“When magnesium stores are low, as we see in athletes, the glutamate receptors are so sensitive that even low levels of these excitotoxins can result in cardiac arrhythmias and death.”  (eMediaWire “Athlete Alert: Renowned Neurosurgeon Identifies Aspartame & MSG in Sudden Cardiac Death” April 15, 2005; http://www.emediawire.com/releases/2005/4/emw225071.htm)

Addictive Effects of MSG

            Some indications that MSG is affecting your body’s chemistry might be: obesity, eye damage, headaches, fatigue, disorientation, depression and asthma.  John Erb, research assistant at the University of Waterloo in Ontario , Canada, said in his book "The Slow Poisoning of America " that MSG is added to food for the addictive effect it has on the human body. The more you eat MSG-laced foods, the more you want to eat it. And the more you eat it, the greater your risk of obesity. It has definite marketing advantages to keep you coming back for more, so financially it’s a winning strategy in a hungry market.

Is MSG in Your Food?

            So you’re about to eat a scrumptious meal, but how do you know if what you’re about to place into your mouth is free from MSG? Well, it’s increasingly difficult to be sure because even “clean” labels hide MSG as an ingredient. Names are used that don’t connect your mind with MSG.  Manufacturer’s don’t have to label ingredients containing free glutamic acid, although that is the main component of MSG (78% free glutamic acid and 21% sodium with up to 1% contaminant). (Price-Pottenger Nutrition Foundation, Samuels, Jack “MSG Dangers and Deceptions”http://www.ppnf.org/catalog/ppnf/Articles/MSG.htm)

MSG and Children

            Children are most at risk from MSG toxicity. The blood-brain barrier keeps toxins from entering the brain and in the brains of underdeveloped children, MSG toxicity is a greater threat to their development.

            Additionally, MSG penetrates the placental barrier which affects the unborn child, so care should be exercised when Mom is eating out.

            Most major brands of infant formulas contain some processed free glutamic acid which is a form of MSG. Be informed and be aware. Plan accordingly and enjoy healthy children.

 A Tip for an MSG-Free Diet

            Processed food contains MSG (or one of its pseudo-ingredients). If you’re able to prepare whole and fresh foods in your own kitchen for the most part you can avoid this toxin. I say that because when you’re informed about your nutritional choices, you’ll do the right thing for yourself and your family.

            If you’re eating out, ask your server which menu items are MSG-free and ask for no MSG to be added to your meal. Granted you’re taking chances here, but if you only eat out occasionally, you should have few problems. If this is a lifestyle issue for you, then it’s probably best to modify your lifestyle and develop a strategy to prepare your meals in the comfort of your kitchen.

            The internet is teeming with ideas and resources for those who choose to go MSG-free. Food can taste remarkable when our palates are re-educated for wholesome foods that are nutrient-dense. In the long run, you’ll feel better and so will your family.

Some Fat Chance – Part 3

     This is the last in the series about nurturing our children in a fat culture.  I hope some of this helps although I'm a humble vessel of accumulated information offering what I can at this time.  As time moves on, I'll post more details in certain areas to help you along.  Questions and comments are most welcomed.  Love to hear from you all.

******************************

A Modicum of Sodium
     Sodium (salt) is another risk factor for growing children. The taste for salt is acquired. The more salt children get, the more they crave it. What foods supply salt in their diet? 
            15% - natural sources as meat, fish, dairy, vegetables and drinking water

35% - the salt shaker when used as a condiment or cooking spice

            50% - is found in processed foods and fast foods

    How can you monitor salt intake?
           1. Take the salt shaker off the table. 
           2. Spice up food with herbs and seasonings like black pepper, garlic, tarragon and lemon juice.
           3.  Eat more fresh foods and less processed ones. 
           4.  Slow down on the fast food. 
Sugar –The Sweet Potion

     Young children like sugar more than adults do. Fruits, berries and other foods which naturally contain sugar used to meet that craving for sweetness. They also contain necessary nutrients and fiber so they provide the best choice for a sugar source. Now other foods compete with fruits and berries. Just how much sugar are kids getting in their diet today compared to years ago?
Sugar Consumption:
           1887            5 lbs of refined sugar per person per year
           Now            148 lbs of refined sugar per person per year

   That's more than 1/2 a pound and 800 calories each day. The average child consumes more than 12 ounces of sugar a day which translates into 275 pounds of sugar a year. Most of the daily calories (remember those are empty calories) for children come from sugar.
     Where does all that sugar come from? Two-thirds of the sugar consumed comes in processed foods and high fructose corn syrup is the most common form of sugar. You'll most likely find sugar in:
Coca-Cola (12 oz)                                 9 tsp sugar
Jelly beans (14)                                      9 tsp sugar

Commercial fruit pie (1)                         6 tsp sugar

Kellogg's Frosted Flakes (3/4 cup)        3 tsp sugar

     So what's so bad with all that sugar? Well, sugar can help promote childhood obesity. One teaspoon of sugar equals 16 calories. If enough teaspoons of sugar are consumed, those calories pile up. 

How to Kick the Sugar Habit
     1) Put the sugar bowl away – don't have it out for breakfast cereals.
     2) Eat more fresh fruit to satisfy that "sweet tooth". 
     3) Reduce how many soft drinks are drunk or eliminate them altogether. Use lemon and lime slices to spice up a glass of water. Diluting fruit juices with carbonated mineral water or club soda gives kids the "fizz" they like so much.
     4) Read food labels for sugar. Beware with a name ending with "-ose" and "high fructose corn syrup". They're all sugars. And watch that honey.

Make the Change for Health
     First, design a meal plan so you can cook and eat most of your meals at home. A plan helps to determine food categories your family enjoys – pasta, seafood, meat. 


Then put your plan on paper:


Day                    Type of Food


Monday                 Poultry


Tuesday                Pasta, soups, stews

Wednesday          Seafood

Thursday               Main-meal salads

Friday                    Pizza, casseroles, chili

Saturday               Restaurants, take-out

Sunday                  Meat

     With a plan in mind, you can shop and prepare the meals ahead of time. That way, meals aren't just happening to you because now you're in control. Use a crockpot in the morning and get dinner started early. Try to eat your meals together as a family so you can remain connected. 
     Use low-fat or no-fat recipes and disguise leaner foods as familiar meals – put shredded zucchini in spaghetti sauce; shred carrots and use in lasagna; soups are great for inserting all kinds of nutrient-dense foods. Also you might have to change your cooking methods. Instead of frying French fries, bake them in the oven. 
Don't force kids to always clean their plates
     Children should develop an appetite and experience what it's like to feel stuffed. Try to serve smaller portions. They can always ask for more. You as parents can control the quality and type of food your children eat, but they should have control over how much they eat.
Let the Kids in the Kitchen
     They love helping. Working with you they can help organize meals and fix them. Instead of having a plate of food dropped down in front of them day after day, their participation enables them to grow up into individuals who have learned skills for healthy eating and living.
Healthy Eating and Living
    It's up to us as parents to teach our children how to life a healthy and fit lifestyle. So get out there and enjoy your kids. Run with them; cook with them; make memories teaching them skills for healthy eating and living.
      The current Fat Culture can be replaced with the Fit Culture as our children lead the way.

Some Fat Chance -- Our Kids Become What They Eat (Don’t We All?)

    We're continuing our discussion on developing a healthy lifestyle within our families. This is information kids can take away with them as they grow up and get on their own. For now, though, exercise and good food help our students think better—whether we teach them at home or send them out the door to school. Either way, our children need the best so they can perform their best and thrive. 
    The next in this series, I'll mention a little on sodium and much on sugar. Are you ready for that?

****************

The Skinny on Fat


     Fat is necessary for the absorption of vitamins A, D, E and K. That's good. Fat also supplies more than twice the energy as the same amount of protein or carbohydrate—all elements of healthy food. This is important for children, especially those under two years of age. They need higher energy from fat to meet increased growth demands.

     Fat is rich in calories and the extra calories, if not used, the body stores and 3,500 extra calories create one pound of body fat. Over a period of time, it all adds up. Watch out for fat-free foods because they don't mean "calorie-free". They supply extra, empty calories—food that is nutrient-starved, but it sure tastes good. Fat makes food taste good. That's what gravy on potatoes and meat can do. It supplies the fat in that meal and it's sumptuous.

     Since fat digests slowly, it provides a feeling of satisfaction after a meal. There is nothing wrong with dietary fat—in the proper amount. Most often, we consume too much fat—between 800 to 1000 calories (which is equal to one stick of butter) a day. The average family consumes 400 pounds of fat per year!

     Some of the fatty foods our kids eat are hamburgers, cheeseburgers, meat loaf, hot dogs, ham, processed luncheon meats, whole milk, ice cream, cheese and other whole-milk dairy products. Commercially baked goods and fried foods such as fried chicken and the favorite standby, French fries, often load up our kids with fat they don't need.

*************

     Think I'll go grab some lunch.  If you have questions and comments, talk to me. Pass the word about this blog and let others know what we're talking about.  Thanks.

Some Fat Chance

I'm going to try and post a little more often this week so I'm starting a short series on how we as homeschooling moms can promote a healthy lifestyle for our children. We're going to talk about the high fat content of our culture and its inherent danger to our families. I'd like to encourage each one of you into a more mobile lifestyle and one that's relatively free of the refined sugars and fast foods so common these days. Also the concept of exercise is waning and I'll explain that right now. So enjoy and let me know what you think. If you have questions, please ask them. If you have comments, state them.

***************************************

Today our children are at risk. Some of them are overweight. The bad news is overweight children can grow into obese adults and carry with them a higher risk for coronary disease, cancer, Type 2 diabetes, and self-image problems.

The good news is the risk is lessened with a change of behavior. It's up to parents—not the government--to provide their children with the information they need to promote a healthy lifestyle. "Ninety-nine percent of us are born healthy and are made sick as a result of personal misbehavior or environmental conditions. The ability to lengthen one's life depends first on the capacity not to shorten it." (Dr. John Knowles of the Rockefeller Foundation)

Crash diets aren't the answer. The focus must be on health--not just on losing weight. Plenty of exercise and nutritious foods all contribute to the health of our children.

Get moving

Kids have reasons for not getting up and moving their bodies. Computers, the internet, television, and video games offer them distractions. They don't play as much anymore—inside or outside—on a regular basis. Who needs to play outside when your social life is wrapped up on Facebook?

The average American child watches TV for 28 hours per week. By the time that child is a senior in high school, he has spent three years of his life watching TV. What do they have to show for it?

Did you know that 40% of boys can't touch their toes and that girls run slower than they did ten years ago? Kids have to get moving. They do that through exercise.

Exercise reduces body fat by burning calories and revs up the metabolism to keep the burn going. What can kids do for exercise? They can ride bikes, run around the yard playing tag, chase the dog, roller skate, have fun exploring with their friends. Or they can participate in community sports like soccer, baseball, basketball or any of the martial arts. Schedule those activities into their day. Parents, you can set the example for your kids by getting active too. Park the car farther away and walk. Toss a ball with your children. Get involved with a local tae-kwon-do class or coach soccer.

Four Steps to Manage Stress

    Once I heard a story about someone explaining stress management to an audience. He raised a glass of water and asked the group, "How heavy is this glass of water?" Answers called out ranged from 20g to 500g. The lecturer said, "The absolute weight doesn't matter. What matters is how long you try to hold it. If I hold it for a minute, that's not too hard. If I hold it for an hour, my arm is going to ache. Now, if I hold it for a day, you'll probably have to call an ambulance. Why is that?"

    Before the group could answer, he said, "In each case, the weight of the water in this glass is the same, but the longer I hold on to it, the heavier it becomes. That's how it is with managing your stress. If you continue carrying your burdens all the time, guess what? Sooner or later, the burden becomes increasingly heavy. You're gradually unable to carry on with the load."

    Putting the glass of water on the table nearby, the lecturer continued, "Your stress load has to be put down for a while. Get away from it and rest before holding it again. When you're refreshed, you can carry on with the burden."

    When you're done with a day's work, don't drag it home. Put it away. Put it down. You always have tomorrow to pick it up again. Whatever burdens you're carrying right now, set them down for a moment if you can. Don't pick them up until you're rested. Life is short. Enjoy it!

    I know you've heard to relax, but these days all those "little" stresses add up (i.e., losing your job, divorce or separation, major illness, difficulty with children –whatever their ages). Those nagging, mundane stresses that wear us down day after day add can add up to serious health issues down the road. Stress is cumulative and erodes our well-being like ocean waves lapping against a craggy coastline.

    In the 1930s, stress and health were first linked together. Those were stressful times too: A severe financial crash worldwide, people losing jobs left and right, and dictators raising up their heads ready to do battle with anyone not in compliance with their whims. Sound familiar today?

    The scientist who put a name to the struggle of all forms of life people had to deal with during that time was Hans Seyle. Seyle found the hormone cortisol, which is closely linked to the adrenal glands that are activated by "fight or flight" responses, wears on digestion, reproduction, the immune system and even physical growth. Long-term presence of high levels of cortisol has an incredibly negative effect on those functions that it can shut them down. So sustained stress causes a very real deterioration throughout your body, exposing you to everything from a cold to a cancer. Even hair loss can be due to a stress factor that's hung around too long in your life. Stress is further deadly because of the impact it has on your heart. Depression is also stressful to bear under.

So What Can You Do About Stress In Your Life?

1. Vent – Don't keep things bottled up inside because that only adds to the cumulative stress load you're already carrying. This doesn't mean you scream at everybody all the time, but when you can't handle anymore stuff, don't just nod quietly and accept the way things are going. Talk to your spouse if they've upset you. Discuss matters with an annoying co-worker and help them do their job better with reasonable suggestions so it will make your job go better. By asserting yourself and your opinion while maintaining control you vent your stress.
   
2. Shift your focus – Get a hobby or work on one you already have. Schedule time for your hobbies and interests because if you don't, they won't happen. Learn to concentrate your mind on whatever brings you the most joy—stamp collecting, exercise, dancing, photography, writing. Anything that helps you shed the stress and give your mind and body the time to recover in the process of doing something. This stops stress build-up.
   
3. Manage your time – Deadlines are stressors and loom worse over you when the time gets closer to finish whatever project you're slaving over. So learn to manage your time by breaking the project down into bite-size pieces and deal with them one at a time. Instead of your schedule managing you, you need to manage it so you can avoid being overworked which is one of the most common causes of stress you can live without.
   
4. Emote – Laugh or cry about whatever is building up inside you so you can vent it out and away. Often a great rush of good feeling (with a laugh) or a sense of relief( with a cry) follow and the stress melts and puddles at your feet. Use your emotions instead of storing them by bottling them inside which leads to more stress. Chill out…
   

Robert Frost once said that the only way out is through. So get through your stress, face your obstacles, and learn from the experience. Take each day as it comes with anticipation because "the future is uncertain…but this uncertainty is the very heart of human creativity" (Ilya Prigogine, Nobel chemist).