If I collected a dime for each time Ive seen or heard the word carbohydrate – or picked up a book on the subject, for that matter – Id be a wealthy woman. And of course weve all heard the buzzwords simple carb; complex carb; high carb; low carb; no carb. But do we really know what a carbohydrate is? And are carbs really as bad and fattening as were told they are?

In this article, Ill make my best attempt to unveil the mystery of the carbohydrate – and why its gotten such a bad rap. After all, its the molecule both scientists and nutritionists know is the main source of the bodys energy.

Basic Chemistry
First the boring stuff. The basic chemistry of a carbohydrate. Ill keep it brief Carbohydrates contain a carbon atom attached to water molecules. This is important because its the structure and size of a carbohydrate which influences the speed by which its converted into glucose sugar and then into energy.

Why Are Carbs Useful?
Before we take a look at the different sizes of carbohydrates, lets look at why they are useful to us. Aside from supplying the bodys energy, carbs are also useful for the proper functioning of internal organs, as well as proper function of the muscles and nervous system. The most exciting feature of a carbohydrate, in this writers opinion, however, is its ability to aid in protein and fat metabolism. So as it turns out, when used wisely, carbohydrates are actually useful in burning fat.

The Three Principal Carbs Found In Foods
Next lets take a look at the three basic carbohydrates found in foods Still boring but stay with me. They are simple sugars, starches and fiber.

Simple Sugars come in two varieties. The monosaccharide meaning one sugar are quickly digested and almost immediately utilized by the body due to their simple structure think fruits, fruit juices and honey.

The second, disaccharides, act in almost the same way and are one molecule larger. The disaccharides, however, tend to be more of the refined sugars are very sweet to taste think white sugar, candy etc.

The second basic type of carbs are the starches or what we would consider complex carbs the polysaccharides foods such as potatoes, wheat, rice, corn. These carbs are slow to break down and take some time to be converted into energy.

Finally, theres the fibers think bran. Fibers dont have a lot of energetic value, however, they do lend some support to the body. Because they dont add much sugar to the system, they make it further through the pipeline to help with intestinal function and elimination. Moreover, they reduce cholesterol and slow fat absorption.

Why Size Matters
The theory behind a low carbohydrate diets is, when the body consumes too many carbohydrates the excess will become stored by the body as fat. This is true.

When the body ingests a carbohydrate, it aims to convert it to glucose as soon as it can, so that it can be utilized by the body. If there is some excess, no problem, it will get stored as glycogen in the limited space of the muscles. The trouble arises, when the stores exceeded capacity the remaining molecules are stored as fat in fat cells that can infinitely expand horrors!.

Yet, what if there was a way to outsmart this system by using the different sizes of carbohydrate molecules to your advantage? What if you could keep the body burning carbs at a steady rate according to the speed of your metabolism and your activity level?

Enter the glycemic index. The glycemic index is a scale which tells you on a food-by-food basis the rate at which a carbohydrate is converted into glucose. The scale is calibrated by glucose itself which is rated at 100. The higher the number the faster the conversion.

First used by diabetics to prevent flux in blood sugar, the glycemic index GI has become a popular way to get all the benefits of carbohydrates without the threat of fat storage.

Heres what the scale looks like
Low GI 55 or less
Medium GI 56 – 69
High GI 70 or more

To see a chart with samples of some favorite foods visit

How Is The GI Helpful?
If weight loss or weight maintenance is your goal isnt it everyones?, creating a diet around lower GI foods will decrease peaks in glucose levels. Its as simple as that. You can implement this eating pattern by scanning the low glycemic foods and aiming to consume a serving at each meal, this will also help you avoid both the highs and lows of the refined sugar rush.

Higher glycemic foods can be useful, too, and are considered the recovery foods. Medium and high GI foods should be consumed for up to two hours after exercise to recover lost carbohydrates and maintain steady blood-sugar levels.

Because metabolism varies from person to person, it would be well worth your time and effort to continue a personal study of the glycemic index. Enjoy your carbs by checking in on your favorite foods and decide when its best to consume them.

Where To Get This Information?
You can get the skinny on the glycemic indexes of all your favorite carbohydrate foods. Check out the searchable data base at www.glycemicindex.com

In closing, heres a few guidelines to help you put your carbs to good use

Aim to eat several small meals during the day. Choose one serving of carbs for each, preferably low GI.

When in doubt choose carbohydrates that are naturally occurring such as vegetables and fruits.

Minimize refined sugars whenever possible.

When consuming breads aim for wheat instead of white.

Try to substitute white potatoes with sweet and substitute brown rice for white.

My Top-Ten List of Why Some People are Hostile to Natural Medicine

Laziness

In this quick-fix, instant-gratification society some people are too lazy and too spoiled to do the actual work required to be healthy. Its so much easier and so tempting to simply pop some pills hoping that that will somehow deliver health.

Drug Addiction

Between Coffee, Chocolate, Green Tea, Black Tea, Cola Drinks, Yerba Mate, Cigarettes and Alcohol, some people dont go a day without some sort of stimulant drug or alcohol. For the people already addicted to these legal drugs embracing prescription or over-the-counter drugs is the natural choice.

Racism

Herbal Medicine and most of the holistic health modalities whether it is yoga, acupuncture, tai-chi, qi-gong, meditation, etc. were developed by the non-White, Non-European peoples of this world. Some people hostile to natural medicine are simply hiding a racist attitude that if something isnt validated by a white man in a white labcoat then somehow its isnt valid. I would much rather trust in the integrity of a Akan, Ibo, Mayan, Aborigine, Cree or Tibetian Bush DoctorTraditional Healer than I would any scientist or drug company. Ironically the same scientists and drug companies that discredit the knowledge of the indigenous peoples of the world are the same ones dispatching ethnobotanists to every remote corner of the world to learn the secrets of Bush Doctors so they can patent them.

Sheep-ism

Some people are sheep and usually will only follow and seldom lead. They are not independent thinkers, and havent spent the time and energy needed to challenge the information being spoon-fed to them by the corporate media and the scientific community. This society is very affluent and if you dont ask too many questions or make any trouble there are vast rewards available to you.

Unfortunately holistic health isnt one of them. For holistic health you need to listen to you body instead of authority figures. You need to connect to nature and to some sort of spiritual core. You need to be the leader of your own life.

Snake-Oil Salesmen

As written in my article The Natural Health Products Hustle, there are too many snake oil salesmen in the natural health products market making false claims and dubious products. For anyone with a natural tendency to be skeptical of natural healing this provides all the excuse they need to be hostile.

Godlessness

Some people just dont believe. Some people dont believe in respecting nature, in respecting their bodies, in experiencing the connectedness between all things. For unbelievers such as these they will have a challenging time suspending their negativity and disbelief towards holistic healing and thus may never benefit from it fully.

The Anti-Christ Factor

Some people do believe. What they choose to believe in are the Gods of Science and Industry. They believe in the rape and pillaging of the environment, in factory farming, in genetically modifying food, in pesticides and chemical fertilizers. Their belief system compels them to see all things natural as heresy.

Stubbornness

Like George Bush with his Iraq War and Napoleon in his Russian Campaign, some people are too stubborn to admit when theyve made a mistake or are on the wrong side of an issue. Forsaking Natural Medicine for synthetic factory medicine was a mistake and is a mistake. There is a place in healing for high tech equipment and synthetic drugs. In my opinion those options are for emergency situations or in situations where natural therapy has failed. They just have everything ass-backwards. Natural medicine is the real medicine and Allopathic Medicine should be used as Alternative Medicine and treated with the degree of skepticism currently reserved for Natural Medicine by the mainstream.

Fear

Some people are afraid of nature. They are afraid of anything untamed by man. If it isnt slickly packaged, sterile, and dead, they are afraid. If it doesnt come with the seal of approval of the government or the scientific community they are also afraid. Their fear keeps them dis-empowered.

Factory People Need Factory Medicine?

If you have lost your individuality and become a mass-produced factory person, eating mass-produced factory food, having mass-produced factory thoughts, then perhaps only mass-produced factory medicine will resonate with you. Perhaps its wrong to even try to convince you to eat organically or to heal yourself holistically. Maybe you have evolved into some kind of Darwinian nightmare that can only live on synthetic pleasures.

Christopher Scipio

Ginseng is yet another addition to the category of Hot supplement topics. Of course – if there is a naturally occurring substance that helps to stimulate mental and physical energy, decrease incidence of cancer and ward off colds and flu – I certainly want answers! Although I’m still left a bit confused about all the different varieties – Siberian ginseng appears to be a popular, commercially available and beneficial form.

The Claims

DecreasePrevent Stress and Stress Related Illness
Created from the root of the Eleutherococcus senticosus plant native to Siberia, Siberian ginseng has been used as an energy tonic by the Chinese for over 5,000 years. This is exciting news as it appears that ginseng improves both mental alertness and attention to detail. It has been noted in many studies to improve endurance and increase overall energy in many athletes. For me, this begs the question “Could ginseng be a natural solution to ADD?” It does appear so. And where stress is concerned – in documented patient studies, rates of stress were lower in individuals who supplemented. Ginseng has shown promise in both the relief of stress and decreased incidence of stress related diseases, such as arteriosclerosis, by improving circulation and normalizing blood pressure.

Relief of Menopause Discomforts

Siberian ginseng – in many of the articles and studies I found – works to stabilize hormone levels to decrease or relieve the discomforts of menopause, i.e. emotional instability and hot flashes. Also ginseng is used in much the same way to stimulate the endocrine gland and also assimilate vitamins and minerals.

Increase Male and Female Fertility

In females – many of the studies suggest – ginseng supports uterine function. This will strengthen the female uterus and aim to make it more fertile. In males, ginseng acts in much the same way by stimulating testosterone levels.

Treatment of Cold and Flu

In many cases, Siberian ginseng has helped to stimulate the immune system to both decrease the symptoms of cold and flu and support the body by warding off infection of cold and flu, entirely.

Other Noted Pathologies Relieved by Siberian Ginseng

Decreased symptoms of Alzheimer’s
Decreased symptoms of rheumatoid arthritis
Decreased symptoms of chronic fatigue syndrome and fibromyalgia
Decreased symptoms of multiple sclerosis
Decrease in general fatigue associated with PMS

The Bad News

As customary, I always want to know “what’s the bad news?” First, my usual disclaimer Always check with your doctor before beginning any supplementation – in this case especially. Ginseng, it’s known, could mimic a period in menopausal women. Also check with your doctor about any drug interactions. Other bad news – there has been mild diarrhea in rare cases associated with Siberian ginseng supplementation and – oddly enough – it should be avoided if you have high blood pressure, are menstruating or are pregnant. Otherwise Siberian ginseng appears to be very safe at recommended doses. With high doses, insomnia, nervousness, irritability and anxiety have been reported.

How To

In everything I’ve read, the information was consistent Take ginseng on an empty stomach, before breakfast or 1 hour prior to meals. To decrease risk of insomnia, avoid taking ginseng close to bedtime. Also consistent Make sure you obtain your Siberian ginseng from a reputable source. Other tips Be sure the ginseng is “standardized” and contains at least 0.9 of it’s active ingredient “eleutherosides.”

When supplementing Siberian ginseng – according to my favorite source, Dr. Earl Mindell see sources below take 2-3 caps of 100-200mg daily as a preventative. There are many recommendations for different ailments – including rotating different varieties of ginseng. If you have a pathology you think may be helped by ginseng – discuss with your doctor how to treat it accordingly. It is also known that the body likes a breather from ginseng – therefore, according to all sourced noted, be sure to take two weeks off every three months.

In addition to WebMD – my favorite resources and research sources for this article Include

Balch, Phyllis A., CNC. Prescriptions for Nutritional Healing. New York Penguin Putnam, 2004.
Khalsa, Dharma Singh, M.D. Food As Medicine. New York Simon & Schuster, 2003.
Mindell, Earl, R.P.h., Ph.D. The Vitamin Bible. New York Warner Books, 2004.
Mindell, Earl, R.P.h., Ph.D. Prescription Alternatives. New York McGraw-Hill, 2003.

Weight lossif we could just find the right diet we would achieve our goals, right? The sad truth is that weight loss diets, for the most part, dont work and are becoming a thing of the past. Research shows that 85-95 of dieters regain any weight theyve lost within 3-5 years. Most diets simply dictate what to eat and how much, and usually dont teach us to make better food choices once we go off. When we go back to our old habits the weight comes back and we end up in a constant battle to get the weight down again.

When you quit diets and instead change to eating nutrient rich foods and enjoy fun foods in moderation, weight loss can be the natural result. Other well-known benefits include increased energy, vitality and freedom from disease. Additionally, if you stay active and eat in moderation you dont have to give up the foods you enjoy. Yes, that means you can enjoy cake, cookies, and other treats and still lose weight when you learn how to balance them appropriately in your diet. So the BIG question is Why dont more of us choose a health-promoting lifestyle vs. the diet djour in our world today?

Part of the reason is that we are conditioned in the diet mentality that the answer lies in a secret formula that will only work if we follow it rigidly. Lets face it, we like the bells and whistles. Instead of following another weight loss diet we should pay attention to those people who have lost weight and kept it off. What did they do?

People who have successfully achieved their ideal weight and better health without dieting report the following success strategies

They made a commitment to changing habits long-term vs. just losing weight
They became educated about sound nutrition principles
They learned to cope with emotions and stress without food
They consciously eat when their hungry and stop when their full
They shift the focus from looking good to honoring their health and well-being
They learn to adjust portions or food intake to match activity level
They dont sabotage themselves, when they blow it
They seek ongoing support as needed to stay motivated

Making positive change is possible with the right commitment, education, and support. Rather than spending precious energy and time going on a diet, make a different choice. Choose high-level health so you can lose weight once and keep it off for a lifetime.

Need to lose weight? Dreading the thought of another diet program? You dont have to follow diets to lose weight. There are many people discovering this for themselves and they are the ones who are finding long term weight loss apposed to short term fixes. The key to weight loss is finding the right balance of what you eat, what you think, and what activity you do. It is not about following a perfect plan. It is impossible to be perfect every day! Finding the right balance helps you to decrease your calorie intake, increase your metabolism and keeps the self-sabotage at bay. Here are 8 steps to bring more balance into all corners of your life so you too can find weight loss success.

1. Eat more frequently during the day-
Skipping meals or waiting too long between meals can have a negative impact on your metabolism and results in overeating later in the day. Its best to have 3 small meals and 1-2 snacks throughout the day. You will feel more satisfied and eat less. Plan to have a snack or meal every 4-5 hours.

2. Watch portion sizes-
Appropriate portion sizes are still quite misunderstood. Most Americans are eating 2-3 times the recommended portion sizes. Limit your grains, cereals, pastas, and rice to – 1 cup serving sizes. Keep meat, poultry and fish to 4-ounce portion sizes. Restaurants are notorious for giving extremely large servings of food. Keep this in mind when eating out. Eat half of the food on your plate or take the rest home for lunch the next day. Studies show that when people are given large portion sizes, they eat up to 56 more calories without realizing it. To add insult to injury, our portion sizes are larger than they have ever been. Start to become more aware of the portions you are served wherever you are.

3. Eat the right fats-
Yes some fat is important. Omega 3 fatty acids are an important strategy for weight loss success and yet most Americans are not eating enough of these healthy fats. Some reports show these fatty acids may be helpful in increasing your metabolism. They are also shown to be a wonderful mood supporter and people report significantly less food cravings and triggers to eat when they incorporate omega 3 fatty acids on a daily basis. This is especially important for any emotional eaters out there. Omega 3s are found in fatty fish such as salmon, mackerel, cod; they are also found in canola oil, walnuts, and ground flax seeds.

4. Increase fruits and vegetables-
Fruits and vegetables are not only packed with important vitamins, minerals, and antioxidants, they are also loaded in fiber and low in calories. Include 5-8 fruits and vegetables every day. This is one of the most important diet changes you can make. When you fill your plate up with fruits and vegetables you eat less of the higher calorie foods. For example, lets take a sample steak dinner.

Original meal
8 ounce steak
Whole baked potato with fixings
cup steamed broccoli

Meal Makeover
4 ounce steak
baked potato with fixings
cup steamed broccoli
Side salad with mixed greens, tomatoes, and 1 tbsp light vinaigrette dressing

By changing the balance of this meal to include more vegetables while decreasing the steak and potato we saved approximately 350 calories. Saving 350 calories daily can result in almost a 1 pound weight loss per week. Small changes are the key.

5. Eat when youre hungry, stop when youre full-
Our bodies have an innate weight management mechanism. It performs this task by making you feel full when it is time to stop eating. Every time you eat past full you are taking in more calories than your body needs which will result in weight gain. Start to become more aware of your internal cues for hunger and satiety fullness. You will be amazed how many times you wait too long to eat and how often you eat past full and enter into stuffed. Its common for all of us to do this from time to time. However, its time to check in with yourself and see how often you are falling into these food patterns. Listen to your body, it will tell you when you are physically ready for food and when you are ready to stop.

6. Exercise regularly-
I know, this isnt anything you havent heard before but it is a crucial part of weight management. It is important to engage in regular aerobic and weight bearing activity. The aerobic exercise helps you to burn the fat and weight bearing activity increases your metabolic rate. Muscle burns up to 90 more calories than fat. The more muscle mass you have, the more calories you will burn in a day. By adding three to five pounds of muscle you could actually burn 100 – 250 additional calories a day. This combination of aerobic and weight bearing activity is what really kicks weight loss into gear.

7. Limit sugar-
Sugar becomes a major issue for many people wanting to lose weight. Not only does it add calories, it also causes insulin spikes leading you to store more calories as fat, it stimulates your appetite, and is a major food trigger for emotional eaters. However, it doesnt mean you need to go all or nothing. When people try to omit all sugar from their diet they can become obsessed about sugary foods and end up in a binge. Find the right balance for sugar. Avoid daily use of sugar and instead have some guiltless treats once in awhile. A little cake at a birthday party or some ice-cream with friends is a good way to incorporate sugar once in awhile to avoid the negative outcomes.

8. Pamper yourself regularly-
Who wants to argue with that?! The reality is many people eat for emotional reasons. Food makes us feel good on many levels. The problem occurs when eating becomes the only coping mechanism your subconscious knows of. This is why that pesky urge to emotionally eat is so strong. It is hard to reason your way out of it. For many people food is the only thing they know that makes them feel better. When you start to do other things that make you feel good on a regular basis such as taking a hot bath, going for a walk, having a hot cup of tea; then your subconscious starts to register these activities as coping mechanisms as well. Over time this will decrease the constant urge to use food. You cant expect to have a bad day, go take a bath and not have an urge to eat. It is something you need to do regularly and something you truly enjoy so your subconscious starts to recognize it as a new choice.

2005, Meri Raffetto

This week’s four tips include suggestions in each of the four elements you need to work on in order to achieve your health, fitness, wellness and weight loss goals eating right, exercise, support and accountability.

1. Good Eating Tip
Next time you order pizza for yourself or your kids ask for half the cheese. Youll barely notice any taste loss. But what you will lose is tons of calories and a whole lot of grams of saturated fats. Pizzas doesnt have to be left off weekly menu anymore.

2. Making Exercise Safe and Fun
In order to lose weight you have to become more active. Most people do anything to avoid moving their bodies. And society is an accomplice. You can pick up food, a prescription, your clothes and your kid without leaving your car. In President Bushs new Healthier US initiative

3. Maintaining Your Support System
If youre the type of person who feels guilty about things, great news. You can use that emotion to help you lose weight. Heres how. Exercise with a partner. But before you start make a pact that you will not let the other person down and you will pick them up should they start losing interest. Its much easier to let yourself down then another person. You wont do it, because youll feel guilty if you do.

4. Accountability Tools
A food diary is a great way to keep track of what you eating and when. Keep track of what you consume on an hourly basis throughout the day. If you do this for 2 weeks you will see exactly where those extra calories and thereby those extra pounds are coming from. Also, dont forget to keep track of what youre drinking.