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Given that it is important for me to maintain a healthy weight, and understanding how calories ultimately impact body weight, why don’t I count calories? The reason is simply that since I started consuming a healthy low carb diet, the pounds have never come back. I have had no reason to count calories.
Since I started limiting sweet and starchy carbs over 20 years ago, I no longer have cravings. My appetite is under control, and I eat until I am pleasantly full. Eating a diet rich in healthy protein, fats, and vegetables, I am not lacking nutrients, and I have adequate energy to handle the tasks of the day. I do not have an urge to overeat. I look forward to, and enjoy, the quantity of each meal and snack. Out of curiosity, I recently computed my daily total of calories, fat, carbs, fiber, and protein. I was interested to discover how my numbers compare with recommended caloric guidelines for my weight and height. Could I be eating fewer calories than what is advised? Perhaps I have been eating more than the calories that correspond with my height and weight bracket? It would not seem to matter much either way. But, I was curious. According to WEBMD, for my age at 5 foot 4 inches, my recommended calorie intake should be 1600 to 1800 calories. I spent a good part of a day calculating my totals in order to compare them to this recommendation. Not surprisingly, I discovered that I am naturally eating within this recommended framework. It is then no wonder that I am able to maintain my weight of 118 lbs. (Note: I take a 50 minute beach walk 5 to 7 days per week which, I believe, helps me to maintain at this level. I would likely gain 4 or 5 pounds if I did not walk.) Over the past two decades, I have not counted calories. I pay attention to carbs, more than any other factor. I try to stay under 10 net carbs per meal to not wake the sleeping giant, insulin. This ogre is waiting to grab the sugars and starches I consume, converting them to glucose, and storing a good portion of them in my shrunken fat cells. (It is my understanding that the number of fat cells, once created, are with us for life.) I also take fats and protein into consideration as I plan meals. I make sure that I have ample fat needed by my body for fuel. On a low carb diet, fat will not make me fat. If insulin is not released (signaled by carbs), the body cannot store fat. I also need enough protein, but not too much. Once the body utilizes the protein it needs, it actually turns the remainder into glucose to be stored as fat! I calculated that on any given night, I consume… - 1800 to 1900 calories -165 grams of fat - 30 grams of net carbs (carbs minus fiber) – (a few nights a week - closer to 50 g of net carbs) - 77 to 80 grams of protein A few nights a week, I am able to splurge with my no-sugar-added blueberry sundae or some mixed nuts. These few deviations keep me happy and satisfied. Curiously, they do not end up on my hips. I have seen a few articles recommending occasional controlled carb uploading. It may be beneficial if done in moderation. I will be doing a bit of research on this in the near future. Here is an article with caloric guidelines: https://www.webmd.com/diet/features/estimated-calorie-requirement For curiosity’s sake, here is a site to quickly calculate one’s own caloric needs. But, I would not count calories on a daily basis. It would be impossible to accurately keep track of this total daily for the rest of my life. Additionally, the carb cravings which arise from eating breads, sweets, and other high carb foods would quickly derail any serious intentions. https://www.verywellfit.com/how-many-calories-to-lose-weight-3495659 A ketogenic diet allows me to eat plenty of food. I am happy, satisfied, and confident in my plan. Here are the basics of a typical ketogenic diet: For a 2,000 calorie diet, this would translate to... - 165 grams of fat - 40 grams of carbohydrates - 75 grams of protein Here is an excellent article explaining the ketogenic diet. https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/ketogenic-diet/
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I have always loved candy, cakes, pasta, and breads of all kinds. One might ask why someone so fond of carbohydrates would choose a plan to limit them forever. For me, it is a matter of the quality of life. I will explain, here, how I came to realize that excess sugars and starches were harming me.
With each passing year, I was progressively more aggravated as I entered my walk-in closet which was crammed with clothes ranging in size from 6 to 14. I tried not to think about how much money I had wasted on all of these outfits, most of which no longer fit me. Shopping for clothing was both frustrating and time consuming as I searched for apparel that I could accept. But more importantly, I was “fed” up with the brain fog, lack of energy, and a body that was getting more and more resistant to any attempt to shed pounds. I was never hitting a plateau. In 2001, I resolved to stop “dieting”. As mentioned in my original post about my reasons for starting this blog, I realized that for me, there was no short-term program that would prevent the pounds from creeping back. I needed a life-style plan, something I could adhere to consistently for the rest of my life. I began to pray that the Lord would help me to find a sensible and effective approach that I could follow for the remainder of my days. It was then that I became interested in carbohydrate restriction. Given that sugars and starches are addictive, my first step was to drastically reduce them. I realized that if I did not control the carbs, they would continue to control me. As I read more and more about the damaging impact on my body from sugars and starches, I began to understand that I was in an abusive relationship with certain carbohydrates. I firmly resolved, then and there, to walk away from the offenders. I need to mention that I do value carbohydrates. In fact, a large portion of my diet consists of carbs in the form of vegetables, mostly non-starchy varieties. But, foods such as bread, pasta, flour, potatoes, corn, and sugar had to be eliminated. Here is my simplistic understanding of the role sugar and starch. Both sugar and starch covert to glucose in the body. Glucose’s main function is to provide the body with energy. Once glucose is in the bloodstream, the body releases insulin to process it and remove the excess glucose from the blood. Some of the glucose is burned for energy. What remains is stored in cells, mostly as fat. Here is an article explaining the role of glucose. https://www.webmd.com/diabetes/glucose-diabetes#:~:text=Glucose%20comes%20from%20the%20Greek,cells%20for%20energy%20and%20storage. With a diet heavily laden with carbs, more and more insulin needs to be released. At some point, the cells stop listening to the insulin. This is called insulin resistance. It is at this point that sugar builds up in the bloodstream causing type-two diabetes. Damage to the heart, the vascular system, vision, and kidneys become ever-present concerns. Type-two diabetes is not the only problem with a high sugar, high starch diet. Here are some of the other concerns I have with glucose and related related refererences: High carb diets lead to obesity. https://health.clevelandclinic.org/why-a-high-carb-diet-is-sabotaging-your-health/ Proper low carb diets can help in the prevention of heart disease. https://www.hsph.harvard.edu/nutritionsource/carbohydrates/low-carbohydrate-diets/ It has been discovered that glucose feeds cancer. For an excellent explanation, please click on the following website: https://bccancerfoundation.com/blog/june-29-2018/dr-krystal-following-diet-can-dramatically-reduce-your-cancer-risk Excess sugar can damage the brain. https://www.texasinstituteforneurologicaldisorders.com/uncategorized/effects-high-sugar-diet-brain/ https://www.vnsnychoice.org/the-link-between-carbohydrates-insulin-and-alzheimers/ Ketones are a source of fuel produced from fat, rather than from glucose, providing excellent fuel for the brain. Here are two articles explaining the role of ketones: https://www.healthline.com/nutrition/what-is-ketosis https://www.dietdoctor.com/low-carb/mental-health-sugar-brain Sugars and starches are damaging to cells. https://www.primalbody-primalmind.com/top-9-steps-balance-blood-sugar/ As mentioned earlier, glucose is addictive. There used to be a famous Lay’s potato chip ad with the slogan, “Bet you can’t eat one!” This is true of most carbohydrates. After taking a few bites, cravings for more follow. https://www.cnet.com/health/are-you-addicted-to-sugar-how-to-beat-sugar-addiction/ Healthline offers 15 easy ways to reduce your intake of carbohydrates. https://www.healthline.com/nutrition/15-ways-to-eat-less-carbs A Basic low sugar/low starch diet that you can print is available on-line from Jennifer C. Debruler, M.D. https://www.advocatehealth.com/assets/documents/obesity/obesity-debruler-pdf.pdf I believe the benefits associated with following a sensible low carb diet, in preventing issues related to obesity, type-two diabetes, dementia, heart disease, stroke, and cancer, will positively impact the quality of my life. Quality sleep is vital. Five stages of sleep have been identified, ranging from light to deep to REM (the dream stage). Each one plays an important role in both health and productivity. Within a 7 to 9 hour window, deep sleep impacts memory, mood, concentration, healing, metabolism, the immune response, brain detoxification, and so much more. The following article provides excellent information about sleep.
https://www.healthline.com/health/how-much-deep-sleep-do-you-need Through research, it has been discovered that during sleep, cerebrospinal fluid washes in and out of the brain, clearing away brain waste. Some of this debris would otherwise accumulate in the brain, forming toxic protein plaques leading to memory loss and cognitive impairment. This article explains the process. https://www.medicalnewstoday.com/articles/326896 If you are not having trouble sleeping, you might skip this article. But, if you are looking for ideas, read on… I normally sleep between six and seven hours per night. When, I sleep less than six hours, my memory and ability to think are directly impacted. I am sharpest when I am able to get seven full hours of sleep. Achieving adequate and deep sleep has been a challenge for me for many years. My goal has been to improve my sleep in both duration and quality without turning to medications. The internet is filled with recommendations for achieving a good night’s sleep, beginning with finding a comfortable mattress and pillow. (I am still searching for an ideal pillow.) But, I am avoiding these two areas since I do not wish to endorse any products. However, I have implemented a number of interesting strategies that seem to work for me. Perhaps, a few of them might be worth trying if you are not satisfied with your sleep. - Use ear plugs. I use ear plugs every night. I am a light sleeper, and foam plugs prevent me from waking up when my husband lightly snores. If inserted properly, ear plugs are considered safe to use at night. This article sheds more light on the use of ear plugs for sleep. https://www.medicalnewstoday.com/articles/325284 -Maintain a dark room with no light. An individual’s sleep-wake cycle is strongly dependent on circadian rhythms. Exposure to light at bedtime disrupts these rhythms, blocking the production of melatonin that is needed for sleep. Even when the eyes are closed, light filters through translucent eyelids, impacting circadian rhythms. Being highly light-sensitive, I cannot sleep if there is any light within my visual field. I have found a number of strategies to effectively block out the light. The single most important light-blocking action for me was to invest in high quality floor length 100 percent black-out draperies, curtains, or liners. I tried both blackout shades and blinds. But, they failed to stop the sunrays from seeping through the sides of the window. “Room darkening” draperies did not help me at all. Fashionable “tab top” draperies were also useless due to light beaming through the slats. I have found that to be effective, the black-out draperies should be hung close to the ceiling and the floor. They also need to extend at least one foot wider than the width of the window on each side. If I had very tall ceilings, I would build a tight cornice above the curtain panels. I have made so many mistakes in this area over the years in feeble attempts to be fashionable. Now, I just settle for something that does not look ridiculous. I turn hallway lights off at bedtime so that light does not enter through gaps under the door. I turn off all electronics in the room, including the television and cable box which have annoying blue and red lights. (We rarely ever watch television in our room, and never in the evening.) Thankfully, our smoke alarm is very near the tall ceiling, and it has a nearly invisible white light. (Our previous home had a smoke alarm with a neon green light that shined directly across from me, constantly waking me up through the night. We were never completely successful in blocking the bright beam emitting from it. If I am not in my own bedroom, I can sleep successfully with a sleep mask. The following article gives suggestions for sleeping in a dark room. https://www.sleepfoundation.org/bedroom-environment/making-your-room-dark -Go to bed at about the same time every night. - Avoid caffeine after noon. - Try to avoid snacking or drinking within three hours of bedtime. - Limit water consumption right before bedtime, and use the bathroom just before getting into bed. - Determine the best timing for medications and supplements that might interfere with the quantity and quality of sleep. - Read the Bible or a devotional at bedtime. - Count your blessings. - Avoid stressful television programs, including the news right before bed. - Work on a Sudoku (or other) puzzle until falling asleep each night. - Unplug or remove most electronic digital devices from the bedroom because they are known to arouse the nervous system. - Use a box fan. The white noise from the fan is helpful. (I also use a fan since we conserve energy in Florida by keeping the thermostat set no lower than 70 degrees F at night. Although a setting of 65 degrees F is recommended for sleeping. The following article has more information on the importance of modifying the room temperature for sleep. https://www.healthline.com/health/sleep/best-temperature-to-sleep - Sleep with a large, firm king-size pillow under your knees to keep your spine in alignment. - Wear cotton socks to bed. - Use 100 percent cotton sheets and a light blanket. - Try sleeping with your stocking feet exposed, outside the covers. My husband, Joe, thinks this suggestion is ridiculous. But, a sleep specialist recommended this, and it does seem to work for me. - Use a 33 inch long wedge pillow (shorter ones will hurt your back). I started using a long wedge pillow a few weeks ago. I am no longer waking up in the night, gasping for breath. Several helpful sleep strategies are explained in the following article. https://www.verywellhealth.com/why-do-you-wake-up-at-the-same-time-every-night-4137952 Here are my thoughts on sleeping pills. I have never taken sleeping pills. From what I have read, those who use them develop a tolerance and must continue to increase the dose to maintain the same effect. Eventually, the users may be unable to sleep without them. Sleeping pills may be helpful if used for just a short time to reset one's sleep cycle. This brief article may be helpful if you are considering a short term sleep aid. https://myhealth.alberta.ca/Health/pages/conditions.aspx?hwid=za1120 As you can see, given the outrageous number of modifications I have made in attempting to get a good night’s sleep, I consider this area of prime importance. If you are having trouble achieving quality deep sleep, I hope the information in this blog will be of some help. Direct sunlight is an extraordinarily valuable gift from the Lord, supporting both mental and physical health. Exposure to the sun is linked to impressive physical benefits in the areas of sleep, immunity, depression, bone strength, cancer prevention, and more.
But, the sun also has a dark side. This post will highlight the benefits, the recommended practices, the dangers, and the steps I am taking to avoid problems with sun exposure. The most widely recognized value of the sun relates to Vitamin D. The body has the ability to produce this vitamin from moderate sun exposure to skin. Depending on skin tone and absorption rate, some sites suggest that as little as 5 to 30 minutes of sun exposure to the uncovered arms and legs (without sunscreen) two or three times per week can produce an adequate amount of Vitamin D. Timing is also important. It is recommended that the sun bath occur between the hours of 10 am and 3 pm. This article gives practical information about Vitamin D and sun exposure. https://www.healthline.com/health/vitamin-d-and-joint-pain To reap the benefits, attention must also be paid to location and season. Regions between 37 degrees north and 37 degrees south latitude have access to UVB rays all year. However, areas north of this in the US, and south of this in other countries, must rely on food sources and supplements during late fall and winter months for optimal Vitamin D. Some sites note that there are other factors affecting the availability of Vitamin D. Whens sun tan lotion of SPF 8 or higher, is used, Vitamin D cannot be produced. Vitamin D is only available on clear days with no haze blocking the sun. Finally, if a person’s shadow is longer than him/her , Vitamin D is unavailable. The following articles explains how low levels of vitamin d are associated with cognitive decline, cardiovascular disease, diabetes, cancer, depression, osteoporosis, and hypertension. Vitamin D is also needed for building strong bones and teeth. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4399494/ https://www.health.harvard.edu/staying-healthy/time-for-more-vitamin-d#:~:text=Except%20during%20the%20summer%20months,risk%20for%20vitamin%20D%20deficiency. The sun is considered the best source of Vitamin D. But, even for those living in the sun-belt, Vitamin D from both food and supplements may be needed by certain groups. For example, it has been shown (as explained in the article above), that the elderly have decreased ability to synthesize Vitamin D from the sun. Also, it should be noted that supplemental Vitamin D is a fat-soluble vitamin and must be consumed with fat to be absorbed. A separate blog post will highlight foods that are rich in Vitamin D. Vitamin D is not the only benefit of the sun’s rays. Exposure to sunlight also aids in sleep. 10 to 30 minutes of daily morning sunlight, throughout the year in all latitudes, impacts each person’s circadian rhythms. Exposure to the morning sun assists the body in producing melatonin at night, signaling the body to sleep. The benefits of sleep are discussed in a separate blog post. Exposure to natural sunlight also assists the body in producing endorphins, leading to feelings of well-being and warding off seasonal affective disorder. This form of depression impacts a significant number of people during winter months. The following article explains seasonal affective disorder. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2686645/ Compelling long term studies demonstrate the vast disparity between breast cancer rates in northern states, compared with states receiving more direct sun light all year. The map below shows the breast cancer numbers per 100,000 people in the United States. This is stunning evidence supporting the importance of sunlight’s Vitamin D production in limiting breast cancer. https://www.ncbi.nlm.nih.gov/core/lw/2.0/html/tileshop_pmc/tileshop_pmc_inline.html?title=Click%20on%20image%20to%20zoom&p=PMC3&id=2290997_ehp0116-a00160f3.jpg Research is demonstrating that there is a higher risk of death corresponding to higher latitudes from not only breast cancer, but ovarian, colon, prostrate, pancreatic, lymphoma, and others, compared with lethality from these forms of cancer from lower latitude states. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2290997/ Finally, the sun is being shown to strengthen immunity to disease by boosting the infection-fighting T cells of the immune system. https://www.belmarrahealth.com/sunlight-may-boost-immune-systems-t-cells/#:~:text=Natural%20sunlight%20exposure%20is%20associated%20with%20various%20health,researchers%20uncovered%20how%20sunlight%20can%20boost%20their%20activity. This article suggests 7 health benefits of sunlight: https://selecthealth.org/blog/2020/07/7-health-benefits-of-sunlight As noted earlier, there is, ironically, a “dark side” to the sun. Over-exposure to the sun’s rays can lead to skin cancer, aging skin, and damage to unprotected eyes. Because of these very real dangers, it is essential to limit unprotected sun exposure. Most sites recommend covering unprotected skin with sunscreen after 15 to 30 minutes of sun exposure. SPF 30 is highly recommended. Lotion should be re-applied every two hours. A wide-brimmed hat will protect the face and eyes, along with high quality sun glasses. The sun glasses should offer 99 to 100% protection from UVA and UVB rays. Here is a good article explaining the difference between Polaroid and UV protection. https://healthcare.utah.edu/healthfeed/postings/2018/07/sunglasses.protect.php The following article suggests ways to safely get sun exposure and briefly explains the dangers of overexposure. https://www.healthline.com/nutrition/vitamin-d-from-sun#dangers Since 2018, my husband and I have been taking a late-morning beach walk at least 5 days per week. We wear shorts, sleeveless tops, and high quality 100 % UV sun glasses. Joe uses SPF 30 on his entire body. I use SPF 30 on my face alone. He always wears a hat. I have recently begun to wear a light-weight wide-brimmed hat. We make it a point to get out of the sun after 50 minutes. Have you ever wondered whether or not you were wasting your time by praying to the Lord for something? Perhaps you asked Him to extend the life of a cherished friend or to help you to get a particular job. But, your friend died, and you were not selected for the position. Both of these scenarios happened to me. You may begin to question, as I did, “Why am I asking God?”
Putting the situation into perspective, consider the relationship of an earthly father and son. The pair might be at the checkout counter of the neighborhood drug store. While there, the son sees countless rows of candy, and he ultimately begs his father for a treat. His dad may refuse him. Does that stop the son from asking for the same thing the next time they are there? Does the boy now assume that his father will never grant his request? Certainly not. The denial might be based on recent advice from the boy’s dentist. But, whatever the case, the father had his reasons for not granting the request, just as our heavenly father does. Each of us should be thankful that our Lord does not give us everything we ask for. God has His reasons. Yet, it does not hurt to ask. [For spiritual well-being, please visit the separate section of this blog, Daily Devotionals.] Ask and it will be given to you; seek and you will find; knock and the door will be opened to you. For everyone who asks receives; the one who seeks finds; and to the one who knocks, the door will be opened. Which of you, if your son asks for bread, will give him a stone? Or if he asks for a fish, will give him a snake? If you, then, though you are evil, know how to give good gifts to your children, how much more will your Father in heaven give good gifts to those who ask him! -Matthew 7:7-11 NIV Find Daily Devotionals by clicking on the menu in the top right corner of the blog. What is "earthing" and why is it recommended?
Over the past few years, I have discovered the benefits of “earthing”, also known as grounding. Earthing is the process of physically connecting to the earth. The surface of the earth has a negative electric charge. When we walk barefoot on its surface (sand, soil, grass, ocean floor...), electrons flow from the earth into us. This process is believed to have health benefits related to the heart, circulation, inflammation, bone strength, and many other areas. Advocates attest to improved sleep, a reduction in stress, and less pain. Here is an article that thoroughly explains the concept of earthing and its benefits. https://earthinginstitute.net/what-is-earthing/ My husband and I retired a few years ago, and we now have the opportunity for a daily (up to an hour) beach walk along the seashore in our bare feet. As we walk, I feel the stress drain out of my body into the sand. As mentioned in another blog post, I have had osteoporosis for many years, and I am hopeful that earthing in wet sand will, along with other practices, improve or at least slow down my bone loss. Here is another articles that explains "grounding" which is another name for earthing. https://www.healthline.com/health/grounding Some sites note that a minimum of thirty minutes per day is needed to reap the benefits of earthing. Unfortunately, due to climate concerns, most people do not have the ability to spend time barefoot outdoors all year long. If I lived up north, I would consider purchasing a high quality earthing mat to reap similar benefits. Below is another site explaining the benefits of earthing: https://samudrawellness.in/why-walking-barefoot-on-the-seashore-sand-is-good-for-you/ I take vitamin K2 for two reasons. It is being shown to prevent calcium from forming plaque on arterial walls. And, it is thought to strengthen bones.
Several studies suggest that vitamin K2 prevents supplemental calcium from being deposited into arteries. The buildup of these calcium deposits leads to the development of arterial plaque. Reduction of these calcium deposits may lower the risk of heart disease. The article that follows explains the importance of Vitamin K2 in preventing arterial stiffness. https://cardiex.com/reduce-your-risk-of-arterial-stiffness/ Rather than clogging arteries, Vitamin K2 directs calcium to go, where it is intended, into bones. So, Vitamin K2 has implications, not only for heart disease, but for osteoporosis, as well. The scientific article that follows explains reasons why calcium needs to be paired with Vitamin K2 . It highlights implications for bone strength and other health concerns. https://www.ncbi.nlm.nih.gov/pmc/articles /PMC4566462/ Vitamin K is an essential nutrient. But, distinctions need to be made between the forms of Vitamin K since each one serves a different purpose. The two forms of vitamin K that have been found to be important to the human diet are K1 and K2. They are considered to aid in blood clotting, heart health, and bone health. It is believed that most people get enough vitamin K1, which is important for blood clotting, from daily food sources. I believe that I get adequate vitamin K1 through my diet by consuming foods such as green leafy vegetables, broccoli, and blueberries. In addition, at this time, I do not have issues with my blood’s ability to clot. Therefore, vitamin K1 is not a topic that I have studied. On the other hand, it is vitamin K2 that is being studied for its role in reducing arterial plaque and directing calcium into bones. This notion is significant for me since I am consuming a vast amount of supplemental calcium to assist my osteoporotic bones. If vitamin K2 can prevent this calcium from forming plaque in my arteries; then my bones, brain, and heart will surely benefit. So, for the past five years, I have been experimenting with various forms and daily amounts vitamin K2. Food sources are always superior to supplements for absorbing nutrients. But, unfortunately, getting enough vitamin K2 from food sources is not possible for most people (unless one is a fan of goose liver or natto). So, my focus has been on vitamin K2 from supplements. There are many variations of supplemental vitamin K2. But, the two forms that are advocated for their ability to direct calcium into bones instead of arteries are Vitamin K2 MK-4 and Vitamin K2 MK-7. Since I take a large dose of supplemental calcium (1,000 mg of calcium citrate daily), I understand the importance of taking Vitamin K2. The challenge for me has been to discover which of these forms is optimal. Some sites argue that Vitamin K2 M-K4 is most effective, while other sites insist that Vitamin K2 M-K7 is best. Some studies show that vitamin K2 MK-7 is well-absorbed by the body. Whereas, vitamin K2 MK-4 has poor bio-avaiability. The articles that follow address this finding. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3502319/ https://www.pharmacyinfocus.co.uk/vitamin-k2-form-matters/ https://pubmed.ncbi.nlm.nih.gov/25694037/ From early 2017 through 2018, I took 180 mcg of MK-7. At the end of 2018, my DEXA scan results showed some modest improvement for osteoporosis. But, I was having sleep issues, which I suspected were related to the form of K2. I then switched from MK-7 to Mk-4. But, a DEXA scan in 2021 showed a deterioration in my bone density. I have since gone back to the MK-7, and this time, I am not having sleep issues. It should be noted that many articles strongly recommend pairing vitamin K2 MK-7 with a meal containing a lot of dietary fat. I have always followed that recommendation. Some articles suggest that fat soluble vitamins should not be taken at the same time because they compete with each other. But, I am continuing to take my Vitamin K2 in the morning along with Vitamin D. The following links will shed more light on vitamin K2 supplementation: - Calcium supplementation without adequate vitamin K2 may be harmful. https://www.todaysdietitian.com/newarchives/060113p54.shtml - Vitamin K2 is being studied for its ability to reduce calcium deposits in the arteries. It may be a significant factor in fighting heart disease, osteoporosis, dental issues, and cancer. https://www.healthline.com/nutrition/vitamin-k2#functions - Health benefits of Vitamin K2 include implications for the brain, the heart, bones, kidneys, and cancer prevention. https://kresserinstitute.com/vitamin-k2-consuming-enough/ - Vitamins D and K have been shown to slow the calcification of arteries and aid in maintaining suppleness of blood vessels. Arterial stiffness is associated with many health disorders including heart attacks, strokes, Parkinson’s disease, cognitive decline, and type 2 diabetes. https://cardiex.com/reduce-your-risk-of-arterial-stiffness/ My concern in this area is with the damage I may have already done over thirty years while consuming 1200 - 2000 mg of unmitigated calcium carbonate daily. I wonder how much arterial plaque is now clogging my arteries. Will vitamin k2 help to reduce it, or will it just prevent more plaque from accumulating? I will be looking further into this area. Why did I start this blog? The best way for me to answer this question is to start at the beginning of my journey...
My interest in healthy living began early in life. The year was 1969, and I was thirteen years old. Back then, I had only two areas of concern regarding health, admittedly more related to vanity than actual well-being: obesity and acne. Since there was no internet, no Google, and not even a computer, only a few methods of accessing information were available. By trial and error, I discovered that I could control the acne, for the most part, by avoiding soda pop. However, my fear of obesity remained a major concern since I had no idea of how to lose weight in a healthy way. I began saving my 25 cent allowance in order to purchase a little Dell book that surely would have a solution to this weighty issue. The tiny book was titled The Egg and Orange Diet. I was faithful to that diet for nearly a week, finally giving up when I realized that I was weak, foggy-brained, and unable to lose even a single pound. Fortunately, within a year, I was walking between three and five miles a day on high school and then college campuses. During those years, I was able to maintain a normal weight without much thought, due to the regular exercise and a young age. Obesity took a back seat to the more pressing issues of studying for exams and earning a degree. Nevertheless, with each passing year since my college days, I steadily gained weight. With a ten hour workday and three children, I had little time for exercise. Burning off the calories was not an option. I knew that I needed to look once again at the food I was consuming. I checked out diet after diet. First, I tried Weight Watchers. I was able to lose about 25 pounds, reaching my goal weight, and becoming a “life-time member”. I even became a weight-watcher clerk for a few years. But, then the weight gradually crept back up. I then tried Dr. Bruce Lowell's Fat % Finder diet. I again reached my goal. But, the diet was not sustainable for me. (1350 calories and 43 grams of fat). Next was Susan Powter’s low-fat diet/cookbook, Stop the Insanity. Over the course of a year, I made nearly every recipe in her book, (too many involving beans) to my children’s and husband’s utter despair. I did not lose any weight. I tried several other plans. Finally, I went back to Weight Watchers, and I was only able to get down to 155 pounds. But, even that was a struggle. By the year 2001, I was weighing in at 172 pounds and never plateauing. My size 14 clothes on my 5 foot 4 inch body were getting tight. I realized then that, for losing weight, diets did not work for me, nor did the various gyms that I had joined through the years. In 2001, I went to a bookstore determined to find a healthy eating life-style that I could reasonably maintain for the rest of my life. That is where I found the book, Life without Bread: How a Low-Carbohydrate Diet Can Save Your Life by Christian B. Allan and Wolfgang Lutz. Dr. Lutz was a doctor who successfully treated his obese patients in Germany by limiting their intake of carbohydrates. The book gave me a direction and ultimately changed my life. I made a quality decision to reduce my intake of carbohydrates, starting with the Atkins diet. Within six months, I was following a simpler ketogenic plan. I had lost all of my excess weight; and I had bountiful energy. I have been a size 6 for over 20 years. Once the weight situation was under control, I began to focus on other areas of my health that needed to be addressed. Hundreds of books were being published on every health issue imaginable. I started to research books and internet sources regarding brain function, mental clarity, dementia, hearing loss, eyesight, bone health, cancer-prevention, toxins, and muscle tone. I realized that the seemingly mundane decisions of everyday life had the potential to radically impact the quality of my life. I had never before dreamed that my choice of light bulbs, the use of fluoridated water, and lack of sun exposure could have such major ramifications for my well-being. I also believe that spiritual health is more important than any other area, not just impacting the finite number of years I have left on this planet, but for joy-filled eternal life. The Daily Devotional section of this blog is devoted to spiritual nourishment with a brief scripture passages and related challenges for living. Think of it as soul food. And so, I am writing this blog to share what I am learning. I have no medical degree or training. I cannot guarantee that what works for me will work for you. But, what I am hoping is that the information I am sharing will assist you on your own journey to healthy living in body, soul, and mind. |
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