Forward / Mission

Our desire in writing this book is to not only to give you a blueprint of an eating method capable of inducing weight loss, but to also describe how and why the body works the way it does, what foods it needs to accomplish certain wellness goals, which foods harm the body, and which foods are good for our continued health and well being. We wish to suggest an eating plan that will bring about many healthful changes to one’s entire bodily system and allow one, as an indication of a successful prescription, to accomplish their desired weight loss goals, lower cholesterol, and help to stabilize sugar levels, in a very satisfying manner.

With the inclusion of i26 "Fit" one will also experience a fully functional immune system and receive a myriad of extraordinary health benefits, by allowing the body to do what it does best:

Let us begin with the premise that every diet can produce weight loss: It then follows, that all diets are valid, all diets can work, exercise can work, starvation can work, and the idea that our bodies are a delicate balance of the calories that we burn vs. the calories that we consume is indeed true.

If any diet can work, it seems reasonable to assume that one’s diet of choice should be the one that allows you to eat enough food to avoid hunger, be easy to follow, be healthy, and accomplish your weight loss goals.

I have a picture in my mind, of a teepee of logs, hard wood stacked up and ready to burn.

Instead of lighting these logs and producing a strong, hot fire I envision someone continually throwing little scraps of paper onto the base of the assembly, which burn but only give off a little light, a little heat, and by refusing to ignite the basic core, only a little strength.

Still, the person is happy, thinking that he or she has produced a “real fire”, however with just a little more planning and a bit more work they could have ignited those logs and their entire house would be heated, the whole room would be lit, and he or she would be able to utilize that tremendous fire for a vast multitude of purposes, some of which can hardly be envisioned.

We can accomplish so much more by not having to continually fuel our little fire with scraps, constantly worrying that it will go out, continually feeling that there must be something missing, but having no idea what it is.

This is exactly what we do when we eat sugar and to an equal extent carbohydrates, which turn to sugar when digested. High sugar consumption plays much responsibility in diabetes, heart disease, tooth decay, obesity, and many other debilitating diseases.

Imagine (the first step in creating a new and different reality) no harmful excess fat in our arteries or veins, no more arteriosclerosis, no more hardening of the arteries, no more plack, no more high blood pressure, a better heart, better organ function, no more gout, no more bad circulation, a renewed stamina, better mental clarity and emotional stability, no more sugar induced “peaks and valleys”, a more manageable hunger (less cravings), and no more bad cholesterol.

We can empower our body to burn cholesterol by depriving it of sugar and restricting carbohydrates. After the blood is purified, the body would then be forced to go into our storage supply (our fat deposits) for energy and we would then start to burn off excess fat, which is of course what we intended to do in the first place.

It has been shown that lypolisis (fat burning) will occur with in 2 to 3 days of sugar deprivation and carbohydrate restriction. Keytone Strips, when placed in the urinary stream, will turn varying shades of purple, indicating the level of fat melting that is being achieved. By eliminating all sugars and restricting the amount of carbohydrates consumed to about 20 grams per day, lypolisis (fat melting) will occur: One should lose approximately 10 pounds within the first 2 weeks and then conservatively 10 pounds per month, which would equate to fifty or sixty pounds in 5 or 6 months and 100 to 120 pounds per year.

This weight reduction program "A Second Opinion" is easy and satisfying, because one never has to be hungry:

There are literally no restrictions on the quantity of meat, fish, chicken, eggs, and cheese that may be consumed on this program and very few restrictions on vegetables.

HOW MUCH WEIGHT DO YOU WANT TO LOSE?

HOW GOOD DO YOU WANT TO FEEL?

Originally, I referred to this diet as the “Wellness Diet” but as time has passed and I have experienced the subtitles and the unique implications of the program it has become obvious that it is far more than just a diet.

It has, for me, precipitated dramatic lifestyle changes, and induced major attitude adjustments.

My hopes are that “A Second Opinion” will, as has been the case with many others, help you to achieve your weight loss and wellness goals:

Chapter 1 A Second Opinion

We have been misled:

Whether it be out of medical and nutritional ignorance, corporate influence and greed, or a combination of both we have been lied to;

By following traditional dietary recommendations, we have been subjected to a poor health status, and a greatly reduced quality of life.

I wish to submit, for your approval, not a diet but a wellness alternative, "A Second Opinion":

A program that has for me, precipitated dramatic lifestyle changes, and induced major attitude adjustments.

Might I share?

Ten years ago I was given a picture that had been taken of me. I realized that I had put on a couple of extra pounds but I had convinced myself that “I carried them well”. Somehow when I looked in the mirror I saw someone other than myself staring back. That picture however, made me realize the truth; that I was indeed very overweight, and that I did not carry those extra pounds well.

I began cutting back on food portions, skipping meals, exercising, and many of the other things that one normally does, when attempting to lose weight. The combination of all of my attempts yielded very poor results

One day, I was made aware of a remarkably unbelievable diet:

One in which I never had to be hungry, could eat almost all of my favorite entrees, had no restrictions on the amount of permissible foods to be eaten, and offered many health benefits in addition to those normally associated with weight loss.

I started this diet, following its precepts to the letter: Eating greater amounts of food, never allowing myself to be hungry, and snacking just to snack. Within six months I had lost sixty pounds, and felt very good throughout the entire process. I had a greater amount of energy, more emotional stability, I experience a significant drop in cholesterol, and better health.

It seems that I am carbohydrate intolerant, which means that my body burns smaller amounts of sugars and carbohydrates than do those of some others (it is also quite possible that I am just not physically active enough to burn off all those sugars). Excess amounts of sugars and carbohydrates store themselves as fat, (reserve fuel used to produce energy when needed).

I remedied my situation by adjusting the intake of the offending foods, enabling my body to use my stored reserves (fat) for energy, and I accomplished this without jeopardizing my health…To the contrary, my health and stamina improved.

Ten years later, I am on a modified version of this diet. I am adding enough additional carbohydrates to stabilize my weight, which is great ‘cause I enjoy breads, pasta, potatoes, and rice and eat them occasionally, but what I have really added to my diet is fruits (which on the original diet had too much sugar) and starchy and sweet vegetables (like acorn squash, lima beans, and corn). The reality is however, that sugars and refined carbohydrates have little or no nutritional value and are neither essential to, or good for ones health or survival.

I have established a “cut off point”, and do not allow myself to gain any more than ten pounds, before going back on the original diet. For example, one holiday season I could not bare the thought of not enjoying all of the tantalizing candies and baked goods that were available, so I threw caution to the wind and celebrated for a month. To my dismay, although expected, I put on an extra 10 pounds. I immediately went back on the original diet and within a month I had lost all of the extra weight.

This "Second Opinion" should be adopted by anyone desiring a healthier dietary regime. The ability to satisfy one’s hunger, while controlling one’s weight, is reason enough to try this diet. However when one realizes the additional implications to this extremely healthy program, one may decide to not just “go on a diet”, but to consider it to be a prudent lifestyle decision.

I invite you to further inspect "A Second Opinion”. To consider the implications of the diet and to possibly, “give it a try”. My hopes and prayers are that it might afford you greater health and a renewed zest for life.

The primary reason for involving oneself in this program should be the desire for a better, healthier, happier, and more productive life.

The weight loss will surely occur, but this should be seen as a secondary consideration, the least important result of the diet:

A visual conformation that the "Our Second Opinion" is working.

Chapter 2

Food Pyramid

Every five years, The USDA (United States Department of Agriculture) and DHHS (Department of Health and Human Services) release dietary guidelines that provide nutritional advice to Americans. These guidelines are meant to serve as the basis for the familiar "Food Guide Pyramid" (see figure below) that categorizes foods and suggests the number of servings people should eat from each food group.

The pyramid shape indicates the proportions that various food groups should contribute to daily consumption. For example, food groups at the wide base of the pyramid are to be eaten in greater quantity than food groups that appear toward the narrower top.

As one can see, the “favored” group (the base of the pyramid) is comprised of grains and baked goods (fillers).

Over the past two decades, dietary recommendations have emphasized the growing importance of consuming 6 to 11 servings of carbohydrates per day. As greater and greater amounts of high caloric, low nutritional foods (breads, pastas, potatoes, cereals, and rice) have been recommended to be ingested, the instances of obesity, diabetes, cardiac disease, general malaise, and poor heath conditions increase. Even the most traditional health care providers feel that the current guidelines promote an over-consumption of carbohydrates.

Dr. Atkins' original diet, first proposed in the late sixties, eliminated the consumption of sugar, and carbohydrates were restricted to a maximum of 20 grams per day (a baked potato without the skin is approximately 34 grams and a sweet potato is about 44). Needless to say, his recommendations were met with great opposition and critics.

(I strongly suggest a review of his publications and official website ( www.atkins.com )

His proposals set the Medical, Educational, and Nutritional establishment “on their ears”, not to mention the social and financial implications involved in suggesting that a diet based on refined carbohydrates and high sugar foods was an imperfect model that contributed to a myriad of catastrophic diseases:

The repercussions involved in turning the “Food Pyramid” upside down are immense; suggesting that a revision of the “Standard American Diet” be made; recommending that meats, eggs, chicken, seafood, and cheese should be the staples of the American Diet (with the encouragement of eating limitless amounts of most vegetables), rather than following the currently recommended diet of sugars, grains and cereals, is “earth shattering”.

Imagine the enormous profits that would be lost if people decreased their consumption of breads, cereals, potatoes, corn, starchy vegetables, sugars, and deserts.

(More than half of your grocery store is filled with these empty calorie, low nutritional foods)

Further proof that one can, very easily be, over-weight and undernourished.

Chapter 3 Chapter 3

Nutrition, the RDA, and Obesity

The recommended daily allowance for vitamins is that which the government considers are our minimum daily needs. It is based on the average amount of vitamins present in individuals not showing any overt signs of vitamin deficiency. This is the criterion on which our nutritional needs are ascertained, an “average of the average”, with no other medical or therapeutic considerations.

To say that we, in North America, are vitamin deficient is an understatement. One might safely assume that 99% of all Americans are deficient in one or more vitamins, as evidenced by the growing number of disease states in which people are afflicted. As we attempt to survive and thrive, burdened with poor diets, high in calories and low in nutrients, consisting of so much “junk food” providing a gross amount of empty calories, our health is understandably suffering.

It has been recently reported that this has been the first year in history that the proposed life expectancy for future generations is less than that of the present.

This is greatly due to the incidence of childhood obesity, which has reached epidemic levels in the United States and throughout the world. Experts estimate that one in every five children between the ages of 6 and 17 are overweight. Millions of these children face a higher risk, much earlier in life, of developing obesity-related disorders, such as diabetes and heart disease.

It is estimated that 15% of children are overweight and another 15% are at risk of becoming overweight, and that two thirds of these overweight kids will become overweight adults.

The prevalence of overweight among children aged 6 to 11 has more than doubled in the past 20 years going from 7% in 1980 to 18.8% in 2004. The rate among adolescents aged 12 to 19 more than tripled, increasing from 5% to 17.1%. It is estimated 61% of overweight young people have at least one additional risk factor for heart disease, such as high cholesterol or high blood pressure. In addition, children who are overweight are at greater risk for bone and joint problems, sleep apnea, and social and psychological problems such as stigmatization and poor self-esteem. Overweight young people are more likely than children of normal weight to become overweight or obese adults, and therefore more at risk for associated adult health problems, including heart disease, type 2 diabetes, stroke, several types of cancer, and osteoarthritis.

It is this author’s contention that it is impossible to eat enough food to provide oneself with the optimal amount of fortifying vitamins and necessary minerals to prevent disease and promote good health and longevity.

In a Senate document, written in 1937, it was stated that “sufficient amounts of minerals were no longer found to be present in the soil, and therefore adequate amounts of minerals could no longer be expected to be found in our food"

{ This was in 1937, do you think that our soils have become any richer? }

Plants cannot produce minerals, they must absorb them from the earth, which has become mineral poor due to modern farming practices, in which the soil is depleted and not replenished.

Whether one is on a diet or not one must support one’s nutritional requirements with the addition of dietary supplements. “The body needs what the body needs” and although we may be able to fool ourselves into believing that we are getting all of the nutrients that our body’s demand, without suplimentation this is almost impossible to achieve, and disease will occur.

We would like to again, recommend "i26Fit " as a viable daily one or two meal replacement, snack shake, or exercise recovery drink. Fit contains 20 grams of very high quality protein, 5 grams of fiber, two net grams of carbohydrates, less than one gram of sugar, about 1/3 of the daily allowances of most vitamins and minerals, and of course a serving of i26 pure Hyper-Immune egg powder aid in balancing one's immune system and to assist in promoting one's health and well-being. The introduction of i26 and i26 Fit are very much encouraged in the Second Opinion Diet/ lifestyle alternative plan and as further encouragement to assess the value of these products Legacy for Life offers it's 90 Day, Satisfaction Guarantee.

Chapter 4

Sugars

Sugar, (the word stems from the Sanskrit, sharkara) consists of a class of edible crystalline substances. The average American consumes an astounding 2-3 pounds of sugar each week (100 to 150 pounds per year), which is not surprising considering that highly refined sugars in the forms of sucrose (table sugar), dextrose (high-fructose corn syrup), lactose (milk sugar), and fructose (levulose, or fruit sugar), are being processed into many foods such as breakfast cereal, mayonnaise, peanut butter, ketchup, spaghetti sauce, candy-bars, soft drinks, chips, snacks, fruit-juice, soups, ice-cream, jams, jellies, yogurt, many breads, and the list goes on (what we don’t subject our bodies to).

In the last 20 years, we have increased sugar consumption in the United States from 26 pounds to 135 lbs. of sugar per person per year. At the turn of the 20th century (1900), the average consumption was only about 3 pounds per person, per year. Cardiovascular disease and cancer was virtually unknown in the early 1900's.

One of sugar's major drawbacks is that it raises the insulin level, which inhibits the release of growth hormones, which in turn depresses the immune system.

An influx of sugar into the bloodstream upsets the body's blood-sugar balance, triggering the release of insulin, which the body uses to keep blood sugar at a constant and safe level. Insulin also promotes the storage of fat, so that when you eat sweets high in sugar, you're making way for rapid weight gain and elevated triglyceride levels, both of which have been linked to cardiovascular disease.

Reading the ingredience label on processed foods can help to identify added sugars.

Names for added sugars on food labels include:

Ø Brown sugar

Ø Corn sweetener

Ø Corn syrup

Ø Dextrose

Ø Fructose

Ø Fruit juice concentrates

Ø Glucose

Ø High-fructose corn syrup

Ø Honey

Ø Invert sugar

Ø Lactose

Ø Maltose

Ø Malt syrup

Ø Molasses

Ø Raw sugar

Ø Sucrose

Ø Sugar

Ø Syrup

Sugar and refined carbohydrates are undeniably linked to diabetes. Researchers around the world have come to the conclusion that the consumption of refined sugar is detrimental to the health of people without diabetes and disastrous for those with it. Furthermore, excess sugar in the blood can cause the onset of type 2 diabetes.

In addition to throwing off the body's homeostasis, excess sugar may result in a number of other significant consequences.

The following is a listing of some of sugar's metabolic consequence:

Ø Sugar can suppress your immune system and impair your defenses against infectious disease.

Ø Sugar upsets the mineral relationships in your body: causes chromium and copper deficiencies and interferes with absorption of calcium and magnesium.

Ø Sugar can cause can cause a rapid rise of adrenaline, hyperactivity, anxiety, difficulty concentrating, and crankiness in children.

Ø Sugar can produce a significant rise in total cholesterol, triglycerides and bad cholesterol and a decrease in good cholesterol.

Ø Sugar causes a loss of tissue elasticity and function.

Ø Sugar feeds cancer cells and has been connected with the development of cancer of the breast, ovaries, prostate, rectum, pancreas, biliary tract, lung, gallbladder and stomach.

Ø Sugar can increase fasting levels of glucose and can cause reactive hypoglycemia.

Ø Sugar can weaken eyesight.

Ø Sugar can cause many problems with the gastrointestinal tract including: an acidic digestive tract, indigestion, malabsorption in patients with functional bowel disease, increased risk of Crohn's disease, and ulcerative colitis.

Ø Sugar can cause premature aging.

Ø Sugar can lead to alcoholism.

Ø Sugar can cause your saliva to become acidic, tooth decay, and periodontal disease.

Ø Sugar contributes to obesity.

Ø Sugar can cause autoimmune diseases such as: arthritis, asthma, and multiple sclerosis.

Ø Sugar greatly assists the uncontrolled growth of Candida Albicans (yeast infections)

Ø Sugar can cause gallstones.

Ø Sugar can cause appendicitis.

Ø Sugar can cause hemorrhoids.

Ø Sugar can cause varicose veins.

Ø Sugar can elevate glucose and insulin responses in oral contraceptive users.

Ø Sugar can contribute to osteoporosis.

Ø Sugar can cause a decrease in your insulin sensitivity thereby causing an abnormally high insulin levels and eventually diabetes.

Ø Sugar can lower your Vitamin E levels.

Ø Sugar can increase your systolic blood pressure.

Ø Sugar can cause drowsiness and decreased activity in children.

Ø High sugar intake increases advanced glycation end products (AGEs)(Sugar molecules attaching to and thereby damaging proteins in the body).

Ø Sugar can interfere with your absorption of protein.

Ø Sugar causes food allergies.

Ø Sugar can cause toxemia during pregnancy.

Ø Sugar can contribute to eczema in children.

Ø Sugar can cause atherosclerosis and cardiovascular disease.

Ø Sugar can impair the structure of your DNA.

Ø Sugar can change the structure of protein and cause a permanent alteration of the way the proteins act in your body.

Ø Sugar can make your skin age by changing the structure of collagen.

Ø Sugar can cause cataracts and nearsightedness.

Ø Sugar can cause emphysema.

Ø High sugar intake can impair the physiological homeostasis of many systems in your body.

Ø Sugar lowers the ability of enzymes to function.

Ø Sugar intake is higher in people with Parkinson's disease.

Ø Sugar can increase the size of your liver by making your liver cells divide and it can increase the amount of liver fat.

Ø Sugar can increase kidney size and produce pathological changes in the kidney such as the formation of kidney stones.

Ø Sugar can damage your pancreas.

Ø Sugar can increase your body's fluid retention.

Ø Sugar is enemy #1 of your bowel movement.

Ø Sugar can compromise the lining of your capillaries.

Ø Sugar can make your tendons more brittle.

Ø Sugar can cause headaches, including migraines.

Ø Sugar can reduce the learning capacity, adversely affect school children's grades and cause learning disorders.

Ø Sugar can cause an increase in delta, alpha, and theta brain waves, which can alter your mind's ability to think clearly.

Ø Sugar can cause depression.

Ø Sugar can increase your risk of gout.

Ø Sugar can increase your risk of Alzheimer's disease.

Ø Sugar can cause hormonal imbalances such as: increasing estrogen in men, exacerbating PMS, and decreasing growth hormone.

Ø Sugar can lead to dizziness.

Ø Diets high in sugar will increase free radicals and oxidative stress.

Ø High sucrose diets of subjects with peripheral vascular disease significantly increases platelet adhesion.

Ø High sugar consumption of pregnant adolescents can lead to substantial decrease in gestation duration and is associated with a two-fold increased risk for delivering a "small-for-gestational-age" (SGA) infant.

Ø Sugar is an addictive substance.

Ø Sugar can be intoxicating, similar to alcohol.

Ø Sugar given to premature babies can affect the amount of carbon dioxide they produce.

Ø Decrease in sugar intake can increase emotional stability^.

Ø Your body changes sugar into 2 to 5 times more fat in the bloodstream than it does starch.

Ø The rapid absorption of sugar promotes excessive food intake in obese subjects.

Ø Sugar can worsen the symptoms of children with attention deficit hyperactivity disorder (ADHD).

Ø Sugar adversely affects urinary electrolyte composition.

Ø Sugar can slow down the ability of your adrenal glands to function.¹⁰¹

Ø Sugar has the potential of inducing abnormal metabolic processes in a normal healthy individual and to promote chronic degenerative diseases.¹⁰²

Ø I.V.s (intravenous feedings) of sugar water can cut off oxygen to your brain.¹⁰³

Ø Sugar increases your risk of polio.¹⁰⁴

Ø High sugar intake can cause epileptic seizures.¹⁰⁵

Ø Sugar causes high blood pressure in obese people.¹⁰⁶

Ø In intensive care units: Limiting sugar saves lives.¹⁰⁷

Ø Sugar may induce cell death.¹⁰⁸

Ø In juvenile rehabilitation camps, when children were put on a low sugar diet, there was a 44 percent drop in antisocial behavior.

Ø Sugar dehydrates newborns.

Ø Sugar can cause gum disease.

Eating the right foods can improve mental health; mood swings, panic attacks, anxiety and depression. When one cuts out excess sugars and limits carbohydrate intake to 20 grams per day, and forces the body to burn it’s reserve stores of fat, the real, strong levels of the body’s energy begin to come into play and one’s stamina and mental stability improves.

Sugar highs and lows/ peaks and valleys are done away with and the body begins to work more efficiently; thought processes are enhanced and the immune system, healing, and heart functions improve.

The use of sugar substitutes is very much encouraged on your “Prescription for Wellness” program and add much enjoyment to an otherwise sugarless diet. Remember iced and hot tea, coffee, "diet" sodas, and any other sugarless beverages may be consumed with no restriction.

The elimination of sugars will indeed improve ones health, and mental attitude. As an extra bonus, we will become happier and prouder of ourselves, because we were able to accomplish that which we originally set out to do, Lose Weight.

My hopes and prayers are that this new diet, this lifestyle change, this wellness program, this “Second Opinion”, will afford to all: A better and longer life, a stronger and more positive mental attitude, more stamina and perseverance, less depression, and an ever increasing zest for life.

Chapter 5 Carbohydrates

Carbohydrates are also known as saccharides, which in Greek derivation means, “sugar”. These sugars are responsible for producing energy in our bodies, however if this energy is not used immediately the excess must be stored within a fat cell, because an over abundance of sugar in our blood becomes a toxic poison. The simplest form of carbohydrates are known as monosaccharides, which can be found in hone (glucose), milk (galactose), and in fruits (fructose).

During digestion, all carbohydrates are broken down in the intestines, into their simplest form, sugar which then enters the blood. As blood sugar levels rise, the body's normal response is to increase levels of the hormone insulin in the bloodstream. Insulin, which is released by the pancreas, helps the body's cells use this sugar for energy, or store it (as fat) for later use. This, in turn, helps bring blood sugar levels down to normal levels.

The “Typical American Diet” is comprised of 300 to 400 grams of carbohydrates; this equates to 1200 to 1600 calories and is a whole days worth of calories, with no nutritional value. One, not even desiring to lose weight, should consume no more than 50 to 100 grams of carbohydrates per day and the dietary basis for the “A Second Opinion” calls for zero sugars and a maximum of 20 grams of carbohydrates per day.

The Prescription for Wellness is especially well suited for diabetics and persons with chronic respiratory problems.

Carbon Dioxide is the cellular byproduct of metabolism. Persons with Chronic Obstructive Pulmonary Disease (COPD) tend to retain excessive amounts of Carbon Dioxide in the blood (PCO2) due to their inability to expel sufficient amounts through respiration. This causes an imbalance in the acid/ base homeostasis, making the blood overly acidic.

Of all of the foods that we consume, the burning of carbohydrates produce the highest level of carbon dioxide which only intensifies blood acidity (most bacteria thrive in an acidic environment).

Carbohydrates and the Glycemic Index

Diets filled with high-glycemic-index foods, which cause quick and strong increases in blood sugar levels, have been linked to an increased risk for both diabetes and heart disease. A number of factors determine a food's glycemic index. One of the most important is how highly processed it’s carbohydrates are. In highly processed carbohydrates, the outer bran and inner germ layer are removed from the original kernel of grain, which causes bigger spikes in blood sugar levels than would occur with less-processed grains. Whole-grain foods tend to have a lower glycemic index than their more highly processed counterparts. For example, white rice, which is highly processed, has a higher glycemic index than brown rice, which is less highly processed. (See Fiber for more information on whole-grain foods, Chapter 10)

A number of other factors influence how quickly the carbohydrates in food raise blood sugar levels, including:

Fiber content.

Fiber helps shield the carbohydrates in food from immediate digestion, so the sugars in fiber-rich foods tend to be absorbed into the bloodstream more slowly.

Ripeness. A ripe fruit or vegetable has a higher sugar content than one that is still green and, therefore, has a higher glycemic index.
Type of starch. The type of starch granules in a food influences how fast the carbohydrates are digested and absorbed into the bloodstream. The starch in potatoes, for example, is digested and absorbed into the bloodstream relatively quickly.
Fat content and acid content. The higher a food's fat content or acid content, the slower its carbohydrates are converted to sugar and absorbed into the bloodstream.
Physical form. Finely ground flour has a higher glycemic index than more coarsely ground flour.

Some foods that contain complex carbohydrates, such as potatoes, quickly raise blood sugar levels, while some foods that contain simple carbohydrates, such as whole fruit, raise blood sugar levels more slowly

Remember however, a gram of carbohydrates is a gram of carbohydrates.

Carbohydrates and the Glycemic Index

High-glycemic Low-glycemic

Potatoes
Bananas
White bread
White rice
French fries
Refined breakfast cereals
White spaghetti
Soft drinks
Sugar

Most Legumes
Whole fruits
Whole Wheat, Oats, Bran
Brown rice
Bulgar, Barley
Whole grain breakfast cereals
Couscous

Although the fine points of the glycemic index may seem complicated, the underlying message is fairly simple: whenever possible, you should replace highly processed grains, cereals, and sugars with minimally processed whole-grain products. And potatoes--once on the complex-carbohydrate, preferred list--should only be eaten occasionally because of their high glycemic index.

High Carbohydrate/Very Low-Fat Diets

For years, you've probably heard the advice to cut back on the total amount of fat you eat and to consume more complex carbohydrates. And thousands of "low-fat" alternatives now crowd the supermarket shelves. It's easy to fall into the "low-fat trap." Because fat, gram-for-gram, has more than twice as many calories as either protein or carbohydrates, it seems logical that choosing low-fat products would help with weight loss. However, all too often the low-fat products on supermarket shelves are packed with sugar to make up for the taste that's lost when fat is removed.

While people think that a low-fat alternative will hasten weight loss, it often has just as many calories as the full-fat version--and may even have more. In addition, many people mistakenly think that because a food is low in fat, they can eat as much of it as they want without gaining weight. But as far as the body is concerned, one calorie is the same as another, no matter where they came from.

Aside from weight loss, the popularity of low-fat food has broader implications for health. Many people are increasing the amount of carbohydrates in their diets, particularly in the form of sugars, and as we know from the discussion of the glycemic index, doing so may lead to increases in heart disease and diabetes.

Researchers have calculated that replacing a given number of calories from polyunsaturated fat with an equivalent number from carbohydrates increased the risk for heart disease by over 50 percent. And other studies have found that a low-fat, high-carbohydrate diet, particularly one high in sugars, can worsen blood cholesterol and triglycerides levels, both of which are risk factors for heart disease.

Carbohydrate Counting: As Easy As 1 - 2 - 3

There are several different ways people with diabetes can manage their food intake to keep their blood sugars as close to normal as possible. One such method is carbohydrate counting. Carbohydrate counting is a method of calculating the grams of carbohydrate you eat at meals and snacks. The reason you focus on counting grams of carbohydrate is because carbohydrates tend to have the greatest effect on your blood sugar.

When you understand how to count grams of carbohydrates, you can have a wider choice of foods in your meal plan. It is easier to fit in combination foods such as soups and frozen dinners because you look at the grams of carbohydrate listed on the package, rather than trying to calculate how that particular food fits into the more traditional exchange meal plan. Also, some people find they can control their blood sugars more precisely.

Carbohydrate counting can be used by anyone with diabetes - not just people taking insulin. This method can assure that the right amount of carbohydrate is eaten at each meal and snack. Now that foods are more clearly labeled, it is easy to find the carbohydrate content of packaged foods.

This method is also useful for people who are using more aggressive methods of adjusting insulin to control their diabetes. The amount of meal and snack carbohydrate is adjusted based on the pre-meal blood sugar reading. Depending on the reading, more or less carbohydrate may be eaten. Likewise, insulin may be adjusted based on what the person wants to eat.

Step 2: Know your Carbohydrates

Most of the carbohydrates we eat come from three food groups: starch, fruit and milk. Vegetables also contain some carbohydrates, but foods in the meat and fat groups contain very little carbohydrates. This list shows the average amount of carbohydrates in each food group per serving:

	Carbohydrate Grams		Carbohydrate Grams
Starch	15	Vegetable	5
Fruit	15	Meat	0
Milk	12	Fat	0

To make things easy, many people begin carbohydrate counting by rounding the carbohydrate values of milk up to 15. In other words, one serving of starch, fruit or milk all contains 15 grams of carbohydrates or one carbohydrate serving. Three servings of vegetable also contain 15 grams. One or two servings of vegetables do not need to be counted (exept they be filled with starch, or sugar). Each meal and snack will contain a total number of grams of carbohydrates.

Which will have the greater effect on blood sugar?

____ 1 tsp sugar or ____ 1/2 cup potatoes

The potatoes will contribute about 15 grams of carbohydrates, while a level teaspoon of sugar will only give 4 grams of carbohydrates. Therefore, the potatoes will have about three times the effect on blood sugar as compared to the table sugar.

Food	Amount		Carbohydrate Grams
1% fat milk	1 cup		12
Bran Chex	2/3 cup		23
Frosted Flakes	3/4 cup		26
Raisin Bran	3/4 cup		28
Bread/toast	1 slice		15
Sugar. White table	1 teaspoon		4
Pancakes - 4 inches	2		15
Low-fat granola	1/2 cup		30
Yogurt, fruited	1 cup		40
Yogurt, fruit with NutraSweet fruit juice	1 cup		19
Fruit juice	1/2 cup		15
Banana	1/2		15
Pancake syrup	2 tablespoons		30
Light pancake sugar free syrup	2 tablespoons		4
Sample Breakfast
Food		Carbohydrate Grams
Fruit yogurt (with NutraSweet)		19
Cinnamon-sugar toast - 1 slice with 1 teaspoon sugar and one teaspoon margarine		19
Milk, 1/2 cup		6
Carbohydrate total =		44

A slice of white cake with chocolate icing (1/12 of a cake or 80 gram weight) will give you about 300 calories, 45 grams of carbohydrates and 12 grams of fat. That is three starch servings and over 2 fat servings.

I am not a great believer in the consumption of alcohol, however there are zero carbohydrates in distilled spirits:

So drinks such as brandy, cognac, whiskey, scotch, bourbon, rum, gin, vodka, vermouth, aquavit (snaps), and the like can be consumed (straight or with a none sugar mix) with no restriction (although moderation is certainly encouraged)

The Carbohydrate gram count on other alcohols are as follows:

Carbs in Beer (12 oz. Serving)

Regular Beer: 13 grams
Light Beer: 4.5 grams
Ale: 7 grams
Stout: 20 grams

Carbs in Malt Liquor (8.5 oz. Serving)

Malt Liquor: 8 grams

Carbs in Table Wine (5 oz. Serving)

Dry White (e.g. Sauvignon Blanc, Chardonnay): 3 grams
Off Dry (e.g. Reisling, Chenin Blanc): 5 grams
Muscat: 8 grams
Dry Red (e.g. Syrah, Pinot Noir, Cabernet Sauvignon): 4 grams
Red Bordeaux: 4.5 grams
Red Burgundy: 5.5 grams
Red Zinfindel: 4 grams

Carbs in Champagne or Sparkling Wine (5 oz. serving)

Dry Champagne or Sparkling Wine (e.g. Extra Brut, Brut): 4.5 grams
Sweet Champagne or Sparkling Wine (e.g. Asti Spumante): 10 grams

Carbs in Dessert Wines

Dry Sherry: 12 grams (fortified, 3.5 oz. serving)
Port: 14 grams (fortified, 3.5 oz. serving)
Sweet Late Harvest Wine: 20 grams (unfortified, with 13% alcohol by volume minimum, a standard drink is close to 5 oz.)

Carbs in Liqueurs (2.5 oz. serving)

Amaretto: 42 grams
Bailey's Irish Cream: 18 grams
B & B Benedictine: 13 grams
Campari: 20 grams
Coffee Liqueur (e.g. Kahlua): 40 grams
Cointreau: 25 grams
Creme de Cacao: 37 grams
Creme de Cassis: 28 grams
Creme de Menthe: 35 grams
Grand Marnier: 17 grams
Kirsch: 15 grams
Ouzo: 27 grams
Sambuca: 28 grams
Triple Sec: 27 grams

Carbs in Brandy / 80 proof Gin, Vodka, Whiskey etc. (1.5 oz serving)

All distilled spirits contain zero carbohydrate grams.

Controlling all carbohydrates

It is important to realize that sugar is not the only carbohydrate that you have to "control." The body will convert all carbohydrates to glucose - so eating extra servings of rice, pasta, bread, fruit or other carbohydrates foods will make the blood sugar rise. Just because something doesn't have sugar in it doesn't mean you can eat as much as you want. Remember your “Second Opinion” calls for the ingestion of zero sugar and no more than 20 grams of carbohydrates.

Chapter 6

Diabetes:

Diabetes is all about sugar; the sugar in our bodies known as blood sugar or blood glucose. Every cell in our bodies must have a constant source of glucose in order to fuel metabolism. Our cells use glucose to power processes such as growth and repair. When we eat a meal the digestive system converts much of our food into glucose, which is released into the bloodstream. The hormone insulin, which is secreted by the pancreas gland, moves glucose from the blood and funnels it into the cells so it can be used as fuel. If the cells are unable to get adequate amounts of glucose, they can literally starve to death. As they do, tissues and organs begin to degenerate.

v 16 million Americans have type 2 diabetes (6% of the population):

v 26.9% of the people over age 65 have diabetes:

v 13 million have "pre-diabetes":

v 1 in 3 people with diabetes don't know they have it:

v In children and teens, more than one-third of the new diabetes cases, are of the type 2 variety:

v The total cost of diabetes, in U.S. alone, is $98 billion

Data from the 2011 National Diabetes Fact Sheet

Total prevalence of diabetes

Total: 25.8 million children and adults in the United States—8.3% of the population—have diabetes.

Diagnosed: 18.8 million people

Undiagnosed: 7.0 million people

Pre-diabetes: 79 million people*

New Cases: 1.9 million new cases of diabetes are diagnosed in people aged 20 years and older in 2010.

Under 20 years of age

215,000, or 0.26% of all people in this age group have diabetes
About 1 in every 400 children and adolescents has type 1 diabetes

Age 20 years or older

25.6 million, or 11.3% of all people in this age group have diabetes

Age 65 years or older

10.9 million, or 26.9% of all people in this age group have diabetes

Men

13.0 million, or 11.8% of all men aged 20 years or older have diabetes

Women

12.6 million, or 10.8% of all women aged 20 years or older have diabetes

Race and ethnic differences in prevalence of diagnosed diabetes

After adjusting for population age differences, 2007-2009 national survey data for people diagnosed with diabetes, aged 20 years or older include the following prevalence by race/ethnicity:

7.1% of non-Hispanic whites
8.4% of Asian Americans
12.6% of non-Hispanic blacks
11.8% of Hispanics

Among Hispanics rates were:

7.6% for Cubans
13.3% for Mexican Americans
13.8% for Puerto Ricans.

Morbidity and Mortality

In 2007, diabetes was listed as the underlying cause on 71,382 death certificates and was listed as a contributing factor on an additional 160,022 death certificates. This means that diabetes contributed to a total of 231,404 deaths.

Diabetes is the leading cause of blindness and kidney failure among adults. It causes mild to severe nerve damage that, coupled with diabetes-related circulation problems, often leads to the loss of a foot or leg. Diabetes significantly increases the risk of heart disease. And it's the sixth leading cause of death in the U.S., directly causing 70,000 deaths each year and contributing to tens of thousands more.

Type 1 diabetes, once called juvenile-onset or insulin-dependent diabetes occurs when the immune system attacks and permanently disables the insulin-making cells in the pancreas. It affects about one million Americans.

The other form of diabetes, type 2 diabetes, tends to creep up on people, taking years to develop into full-blown diabetes. It begins when muscle and other cells stop responding to insulin's open-up-for-glucose signal. The body responds by making more and more insulin, essentially trying to ram blood sugar into cells. Eventually, the insulin-making cells get exhausted and begin to fail. If the spread of type 2 diabetes continues at its present rate, the number of people affected in the United States will increase from about 14 million in 1995 to 22 million in 2025. Worldwide, the number of adults with diabetes will rise from 135 million in 1995 to 300 million in the year 2025.

In addition to the 16 million adults with type 2 diabetes, another 13 million have "pre-diabetes." This early warning sign is characterized by high blood sugar levels on a glucose tolerance test or a fasting glucose test. Whether pre-diabetes expands into full-blown type 2 diabetes is largely up to the individual. Information from several clinical trials strongly support the idea that type 2 diabetes is preventable. Excess weight is the single most important cause of type 2 diabetes. Being overweight increases the chances of developing type 2 diabetes seven-fold. Being obese makes you 20 to 40 times more likely to develop diabetes than someone with a healthy weight. Losing 7-10% of your current weight can cut in half your chances of developing type 2 diabetes.

Data from the 2011 National Diabetes Fact Sheet

Complications of Diabetes

Heart disease and stroke

In 2004, heart disease was noted on 68% of diabetes-related death certificates among people aged 65 years or older.
In 2004, stroke was noted on 16% of diabetes-related death certificates among people aged 65 years or older.
Adults with diabetes have heart disease death rates about 2 to 4 times higher than adults without diabetes.
The risk for stroke is 2 to 4 times higher among people with diabetes.

High blood pressure

In 2005-2008, of adults aged 20 years or older with self-reported diabetes, 67% had blood pressure greater than or equal to 140/90 mmHg or used prescription medications for hypertension.

Blindness

Diabetes is the leading cause of new cases of blindness among adults aged 20–74 years.
In 2005-2008, 4.2 million (28.5%) people with diabetes aged 40 years or older had diabetic retinopathy, and of these, almost 0.7 million (4.4% of those with diabetes) had advanced diabetic retinopathy that could lead to severe vision loss.

Kidney disease

Diabetes is the leading cause of kidney failure, accounting for 44% of new cases in 2008.
In 2008, 48,374 people with diabetes began treatment for end-stage kidney disease in the United States.
In 2008, a total of 202,290 people with end-stage kidney disease due to diabetes were living on chronic dialysis or with a kidney transplant in the United States.

Nervous system disease (Neuropathy)

About 60% to 70% of people with diabetes have mild to severe forms of nervous system damage.

Amputation

More than 60% of non-traumatic lower-limb amputations occur in people with diabetes.
In 2006, about 65,700 non-traumatic lower-limb amputations were performed in people with diabetes.

Cost of Diabetes

$174 billion: Total costs of diagnosed diabetes in the United States in 2007
$116 billion for direct medical costs
$58 billion for indirect costs (disability, work loss, premature mortality)

After adjusting for population age and sex differences, average medical expenditures among people with diagnosed diabetes were 2.3 times higher than what expenditures would be in the absence of diabetes.

Factoring in the additional costs of undiagnosed diabetes, pre-diabetes, and gestational diabetes brings the total cost of diabetes in the United States in 2007 to $218 billion.

$18 billion for people with undiagnosed diabetes
$25 billion for American adults with pre-diabetes
$623 million for gestational diabetes

As any diabetic knows it is very dangerous when your “sugar gets too high”. One can think of sugar as a necessary poison in our blood. Our cells depend on a single simple sugar, glucose, for most of their energy needs. That's why the body has intricate mechanisms in place to make sure glucose levels in the bloodstream don't go too low or soar too high. Dangerously high sugar levels force the body to, with the help of insulin, take the glucose from the blood and store it in a protective way (as fat) to be used for energy at a later time.

When you eat, most digestible carbohydrates are converted into glucose and rapidly absorbed into the bloodstream. Any rise in blood sugar signals the pancreas to make and release insulin. This hormone instructs cells to sponge up glucose. Without it, glucose floats around the bloodstream, unable to slip inside the cells that need it.

Diabetes occurs when the body can't make enough insulin or can't properly use the insulin it makes. If one consumes too much sugar and/or carbohydrates the body may be unable to produce enough insulin to correct excessive glucose levels and additional insulin supplementation will need to be initiated.

A low-carbohydrate, zero sugar diet provides the nutrients that people need without the excess carbohydrates that cause high blood sugar levels, that require high levels of insulin. Excessively high serum insulin levels are toxic to the body and carry a number of effects that reduce longevity.

Chapter 7

Vitamins:

Vitamins are nutrients you must get from food because your body can't make them from scratch.

Nutrition textbooks dryly define vitamins as organic compounds that the body needs in small quantities for normal functioning.13 compounds have been classified as vitamins.

There are two types of vitamins: fat soluble and water-soluble.

Fat-soluble vitamins (A, D, E, and K) tend to accumulate in the body. They are stored in the fat tissues of your body and in your liver. When needed special carriers in your body transport them to the desired sites.

Water-soluble vitamins are different; the body does not store water-soluble vitamins. Vitamin C and the eight B vitamins-biotin, folate, niacin, pantothenic acid, riboflavin, thiamin, vitamin B6, and vitamin B12-dissolve in water, so excess amounts are excreted (they travel through one’s bloodstream and if not used are excreted thru the urine). Constant replenishment of water-soluble vitamins is imperative.

I do not believe that one can consume enough food, on a daily basis, to supply the body with the daily requirements of vitamins, and minerals needed to achieve optimal health. The idea of optimal health varies greatly from average or mediocre, which implies the average heart attack rate, the average amount of disease, the average cancer rate, and the average death rate. One should begin vitamin supplementation whether he or she is going to begin a diet or not.

It is well documented, and my contention that man’s genetic potential for longevity is between 120 to 140 years of age. This of course, can only be accomplished by providing the body with all that it requires, by not depriving it of the vitamins and minerals that it demands. I am convinced that our bodies were created to function as a well tuned, constantly correcting, and continually healing miracle of nature.

The "letter" vitamins sometimes go by different names.

These include:

Vitamin A = retinol, retinaldehyde, retinoic acid
Vitamin B1 = thiamin
Vitamin B2 = riboflavin
Vitamin B6 = pyridoxine, pyridoxal, pyridoxamine
Vitamin B12 = cobalamin
Vitamin C = ascorbic acid
Vitamin D = calciferol
Vitamin E = tocopherol, tocotrienol
Vitamin K = phylloquinone

The following is a listing of vitamins, offering a description of their importance, deficiency symptoms, a brief discussion of benefits, optimum intake suggestions, and rich-food sources:

Vitamin A:

(Beta Carotene, retinol, retinaldehyde, retinoic acid):

IMPORTANCE:

Necessary for growth & repair of body tissues; helps maintain smooth, soft disease-free skin; helps protect the mucous membranes of the mouth, nose, throat & lungs, thereby reducing susceptibility to infections; protects against air pollutants; counteracts night-blindness & weak eyesight; aids in bone and teeth formation. Current medical research shows that foods rich in Beta Carotene will help reduce the risk of lung cancer & certain oral cancers. Unlike Vitamin A from fish liver oil, Beta Carotene is non-toxic.

DEFICIENCY SYMPTOMS:

May result in night blindness; increased susceptibility to infections; rough, dry, scaly skin; loss of smell & appetite; frequents fatigue; lack of tearing; defective teeth & gums' retarded growth.

Vitamin A:

This vitamin plays a large part in eyesight. Vitamin A helps you see in color, too, from the brightest yellow to the darkest purple. Vitamin A however does much more than help you see in the dark. It stimulates the production and activity of white blood cells, takes part in remodeling bone, helps maintain the health of endothelial cells (those lining the body's interior surfaces), and regulates cell growth and division. In addition, it helps one grow properly and aids in healthy skin.

Optimal Intake:

The current recommended intake of vitamin A is 5,000 IU for men and 4,000 IU for women. Many breakfast cereals, juices, dairy products, and other foods are fortified with vitamin A. Many fruits and vegetables, and some supplements, also contain beta-carotene and other vitamin A precursors, which the body can turn into vitamin A. Intake of up to 10,000 IU, twice the current recommended daily level, is thought to be safe.

Tolerable Upper Level of Intake (UL) for Preformed Vitamin A (Retinol)
Age Group	UL in mcg/day (IU/day)
Infants 0-12 months	600 (2,000 IU)
Children 1-3 years	600 (2,000 IU)
Children 4-8 years	900 (3,000 IU)
Children 9-13 years	1,700 (5,667 IU)
Adolescents 14-18 years	2,800 (9,333 IU)
Adults 19 years and older	3,000 (10,000 IU)

Some adverse signs and symptoms have been seen in certain individuals with amounts as low as 50,000 IU per day for a period of 18 to 24 months.Conversely, there are many practitioners who have utilized vitamin A for teenage acne with levels of 300,000 to 500,000 IU per day for up to five months with no side effects

The safest way to take increased amounts of Vitamin A is to take no more than 10,000 IU of vitamin A and supplement with Beta Carotene (which the body converts to Vitamin A and is completely safe and healthful at any doseage):

Foods that are rich in vitamin A are as follows:

Milk fortified with vitamin A
Liver
Orange fruits and vegetables (cantaloupe, carrots, & sweet potatoes)
Dark green leafy vegetables (kale, collards, spinach)

B Vitamins and Heart Disease

There's more than one B vitamin: B1, B2, B6, B12, niacin, folic acid, biotin, and pantothenic acid.

The B vitamins are important in metabolic activity; they help make energy and set it free when your body needs it. This group of vitamins is also involved in making red blood cells, which carry oxygen throughout your body. Every part of your body needs oxygen to work properly, so these B vitamins have a really important job.

Foods that are rich in vitamin B are as follows:

Whole grains, such as wheat and oats
Fish and seafood
Poultry and meats
Eggs
Dairy products, like milk and yogurt
Leafy green vegetables

Folic acid, vitamin B6, and vitamin B12 play key roles in recycling homocysteine into methionine, one of the 20 or so building blocks from which the body builds new proteins. Without enough folic acid, vitamin B6, and vitamin B12, this recycling process becomes inefficient and homocysteine levels increase. High levels of homocysteine are associated with increased risks of heart disease and stroke. Increasing the intake of folic acid, vitamin B6, and vitamin B12 decreases homocysteine levels

VITAMIN B-1 (Thiamin)

IMPORTANCE:

Plays a key role in the body's metabolic cycle for generating energy; aids in the digestion of carbohydrates; essential for the normal functioning of the nervous system, muscles & heart; stabilizes the appetite; promotes growth & good muscle tone.

DEFICIENCY SYMPTOMS:

May lead to the loss of appetite; weakness & feeling tired; paralysis & nervous irritability; insomnia; loss of weight; vague aches & pains; mental depression & constipation; heart & gastrointestinal problems.

VITAMIN B-2 (Riboflavin):

Necessary for carbohydrate, fat & protein metabolism; aids in the formation of antibodies and red blood cells; maintains cell respiration; necessary for the maintenance of good vision, skin, nails & hair; alleviates eye fatigue; promotes general health.

DEFICIENCY SYMPTOMS:

May result in itching and burning eyes; cracks and sores in the mouth & lips; bloodshot eyes; purplish tongue; dermatitis; retarded growth; digestive disturbances; trembling; sluggishness; oily skin.

Vitamin B-3 (NIACINAMIDE/Niacin)

IMPORTANCE:

Improves circulation and reduces the cholesterol level in the blood; maintains the nervous system; helps metabolize protein, sugar & fat; reduces high blood pressure; increases energy through proper utilization of food; prevents pellagra; helps maintain a healthy skin, tongue & digestive system.

DEFICIENCY SYMPTOMS:

May result in pellagra, gastrointestinal disturbance, nervousness, headaches, fatigue, mental depression, vague aches & pains, irritability, loss of appetite, insomnia, skin disorders, muscular weakness, indigestion, bad breathe, canker sores.

Vitamin B6:

(pyridoxine, pyridoxal, pyridoxamine)

IMPORTANCE:

Necessary for the synthesis & breakdown of amino acids, the building blocks of protein; aids in fat and carbohydrate metabolism, the formation of antibodies; maintains the central nervous system, aids in the removal of excess fluid of premenstrual women, promotes healthy skin, reduces muscle spasms, leg cramps, hand numbness, nausea & stiffness of hands, helps maintain a proper balance of sodium & phosphorous in the body.

DEFICIENCY SYMPTOMS:

May result in nervousness, insomnia, skin eruptions, loss of muscular control, anemia, mouth disorders, muscular weakness, dermatitis, arm & leg cramps, loss of hair, slow learning, and water retention.

Vitamin B6:

A healthy diet should include 1.3 to 1.7 milligrams of vitamin B6. Higher doses have been tested as a treatment for conditions ranging from premenstrual syndrome to attention deficit disorder and carpal tunnel syndrome.

VITAMIN B-12 (Cobalamin)

IMPORTANCE:

Helps in the formation & regeneration of red blood cells, thus helping prevent anemia; necessary for carbohydrate, fat & protein metabolism; maintains a healthy nervous system; promotes growth in children; increases energy; needed for Calcium absorption.

DEFICIENCY SYMPTOMS:

May lead to pernicious anemia, poor appetite, and growth failure in children, tiredness, brain damage, nervousness, neuritis, and degeneration of spinal cord, depression, lack of balance.

Vitamin B12 Recommendations:

The current recommended intake for vitamin B12 is 6 micrograms per day. Barely 100 years ago, a lack of vitamin B12 was the cause of a common and deadly disease called pernicious anemia. Its symptoms include memory loss, disorientation, hallucinations, and tingling in the arms and legs. Although full-blown pernicious anemia is less common today, it is still often diagnosed in older people who have difficulty absorbing vitamin B12 from food. It's also possible that some people diagnosed with dementia or Alzheimer's disease are actually suffering from the more reversible vitamin B12 deficiency

PANTOTHENIC ACID

IMPORTANCE:

Participates in the release of energy from carbohydrates, fats & protein, aids in the utilization of vitamins; improves the body's resistance to stress; helps in cell building & the development of the central nervous system; helps the adrenal glands, fights infections by building antibodies

DEFICIENCY SYMPTOMS:

May lead to painful & burning feet, skin abnormalities, retarded growth, dizzy spells, digestive disturbances, vomiting, restlessness, stomach stress, muscle cramps

BIOTIN:

IMPORTANCE:

Aids in the utilization of protein, folic acid, Pantothenic acid, and Vitamin B-12, promotes healthy hair. Biotin is a B vitamin that's needed for the formation of fatty acids and glucose, which are essential for the production of energy. It also helps with the metabolism of carbohydrates, fats and proteins.

DEFICIENCY SYMPTOMS:

May lead to extreme exhaustion, drowsiness, muscle pain, and loss of appetite, depression, and grayish skin color, skin rash, hair loss, high cholesterol and heart problems.

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FOLIC ACID:

IMPORTANCE:

Folate helps produce and maintain new cells. This is especially important during periods of rapid cell division and growth such as infancy and pregnancy. Folate is needed to make DNA and RNA, the building blocks of cells. It also helps prevent changes to DNA that may lead to cancer . Both adults and children need folate to make normal red blood cells and prevent anemia. Folate is also essential for the metabolism of homocysteine, and helps maintain normal levels of this amino acid. Necessary for DNA & RNA synthesis, which is essential for the growth and reproduction of all body cells; essential to the formation of red blood cells by its action on the bone marrow; aids in amino acid metabolism.

DEFICIENCY SYMPTOMS:

May result in gastrointestinal disorders, anemia, Vitamin B-12 deficiency, and pre-mature gray hair.

Folic Acid and Cancer

In addition to recycling homocysteine, folate plays a key role in building DNA, the complex compound that forms our genetic blueprint. Observational studies show that people who get higher than average amounts of folic acid from their diets or supplements have lower risks of colon cancer and breast cancer. This could be especially important for those who drink alcohol, since alcohol blocks the absorption of folic acid and inactivates circulating folate. A high intake of folic acid blunts the increased risk of breast cancer seen among women who have more than one alcoholic drink a day.

Optimal Intake:

The current recommended intake for folic acid is 400 micrograms per day. There are many excellent sources of folic acid, including prepared breakfast cereals, beans, and fortified grains.

One of the advances that changed the way we look at vitamins is the discovery that too little folic acid, one of the eight B vitamins, is linked to birth defects such as spina bifida and anencephaly. Getting too little folic acid increases a woman's chances of having a baby with spina bifida or anencephaly and enough folic acid could prevent these birth defects.

Enough folic acid, at least 400 micrograms a day, isn't always easy to get from food. That's why women of childbearing age are urged to take extra folic acid. It's also why the US Food and Drug Administration now requires that folic acid be added to most enriched breads, flour, cornmeal, pastas, rice, and other grain products, along with the iron and other micronutrients that have been added for years. Folic acid and two other B vitamins may also help to fight heart disease and some types of cancer.

Recommended Dietary Allowance for Folate in Dietary Folate Equivalents (DFE)
Life Stage	Age	Males (mcg/day)	Females (mcg/day)
Infants	0-6 months	65 (AI)	65 (AI)
Infants	7-12 months	80 (AI)	80 (AI)
Children	1-3 years	150	150
Children	4-8 years	200	200
Children	9-13 years	300	300
Adolescents	14-18 years	400	400
Adults	19 years and older	400	400
Pregnancy	all ages	-	600
Breast-feeding	all ages	-	500

Ingestion of over 1,000 mcg is discouraged:

Tolerable Upper Intake Level (UL) for Folic Acid
Age Group	UL (mcg/day)
Infants 0-12 months	Not possible to establish*
Children 1-3 years	300
Children 4-8 years	400
Children 9-13 years	600
Adolescents 14-18 years	800
Adults 19 years and older	1,000

INOSITOL:

IMPORTANCE:

Necessary for the formation of lecithin; aids in the breakdown of fats; helps reduce blood cholesterol; helps prevent thinning hair.

DEFICIENCY SYMPTOMS:

May result in high blood cholesterol, constipation, eczema, and hair loss.

CHOLINE:

IMPORTANCE:

Very important in controlling fat & cholesterol buildup in the body, prevents fat from accumulating in the liver, facilitates the movement of fats in the cells, helps regulate the kidneys, liver & gallbladder, important for nerve transmission (precursor molecule for the neurotransmitter acetylcholine), helps improve memory, and is important in the structure of cell membranes. Because of rapid development in fetuses and infants, we have a great need for choline in our early lives. Human milk has high levels of choline.

Food Sources

Beef liver - pan-fried - 100 grams (about 3.5 oz) - 418 mg
Whole large egg - 112 mg choline
Beef (ground) 80% lean/20% fat - 3.5 oz patty - 81 mg
Cauliflower - 3/4 C cooked (1" pieces) - 62 mg
Navy beans - 1/2 C cooked - 48 mg
Tofu - 100 grams (about 3.5 oz) - 28 mg
Almonds - sliced - 1/2 cup - 26 mg
Peanut butter - 2 T - 20

DEFICIENCY SYMPTOMS:

May result in cirrhosis and fatty degeneration of the liver, hardening of the arteries, heart problems, and high blood pressure, hemorrhaging kidneys.

Recommended Choline Intakes (AI=Adequate Intake)

Age		Daily AI
Infants	0-6 mos	125 mg.
	7-12 mos	150 mg
Children	1-3 yrs	200 mg
	4-8 yrs	250 mg
Boys	9-13 yrs	375 mg
	14-18 yrs	550 mg
Girls	9-13 yrs	375 mg
	14-18 yrs	440 mg
Men		550 mg
Women		425 mg
	Pregnant	450 mg
	Lactating	550 mg

The Tolerable Upper Intake level for adults has been set at 3.5 grams (3500 mg) per day. Above this, adverse effects can include low blood pressure, diarrhea, and fishy body odor.

PABA (Para Amino Benzoic Acid)

IMPORTANCE:

Aids healthy bacteria in producing folic acid; aids in the formation of red blood cells; contains sun screening properties; aids in the assimilation of Pantothenic acid; returns hair to its natural color.

DEFICIENCY SYMPTOMS:

May cause extreme fatigue, eczema, irritability, depressions, nervousness, constipation, headaches, digestive disorders, and hair turning prematurely gray.

VITAMIN C (Ascorbic Acid)

Vitamin C, also known as ascorbic acid, is a water-soluble vitamin. Unlike most mammals and other animals, humans do not have the ability to make their own vitamin C. Therefore, we must obtain vitamin C through our diet:

Vitamin C is also a highly effective antioxidant. Even in small amounts vitamin C can protect indispensable molecules in the body, such as proteins, lipids (fats), carbohydrates, and nucleic acids (DNA and RNA), from damage by free radicals and reactive oxygen species that can be generated during normal metabolism as well as through exposure to toxins and pollutants (e.g., cigarette smoke). Vitamin C may also be able to regenerate other antioxidants such as vitamin E. One recent study of cigarette smokers found that vitamin C regenerated vitamin E from its oxidized form.

IMPORTANCE:

Essential for healthy teeth, gums & bones; helps heal wounds, scar tissue, & fractures, prevents scurvy, builds resistance to infection, aids in the prevention & treatment of the common cold, gives strength to blood vessels, aids in the absorption of iron. It is required for the synthesis of collagen, the intercellular "cement" which holds tissues together. It is also one of the major antioxidant nutrients. It prevents the conversion of nitrates (from tobacco smoke, smog, bacon, lunch meats, & some vegetables) into cancer-causing substances. According to Dr. Linus Pauling, the foremost authority on Vitamin C, Vitamin C will decrease the risk of getting certain cancers by 75%.

Vitamin C also plays an important role in the synthesis of the neurotransmitter, norepinephrine. Neurotransmitters are critical to brain function and are known to affect mood. In addition, vitamin C is required for the synthesis of carnitine, a small molecule that is essential for the transport of fat into cellular organelles called mitochondria, where the fat is converted to energy. Research also suggests that vitamin C is involved in the metabolism of cholesterol to bile acids, which may have implications for blood cholesterol levels and the incidence of gallstones.

DEFICIENCY SYMPTOMS:

May lead to soft & bleeding gums, swollen or painful joints, slow-healing wounds & fractures, bruising, nosebleeds, tooth decay, loss of appetite, muscular weakness, skin hemorrhages, capillary weakness, anemia, impaired digestion.

Vitamin C has been in the public eye for a long time. Even before its discovery in 1932, nutrition experts recognized that something in citrus fruits could prevent scurvy, a disease that killed as many as 2 million sailors between 1500 and 1800. Vitamin C plays a major role in controlling infections. Nobel laureate Linus Pauling promoted daily megadoses of vitamin C (the amount in 12 to 24 oranges) as a way to prevent colds and protect the body from other chronic diseases; it is also a powerful antioxidant that can neutralize harmful free radicals, and it helps make collagen, a tissue needed for healthy bones, teeth, gums, and blood vessels.

Optimal Intake:

The current recommended dietary intake for vitamin C is 90 mg for men and 75 mg for women (add an extra 35 mg for smokers). As the evidence continues to unfold, 200 to 300 mg of vitamin C a day appears to be a good target.

In the U.S., the recommended dietary allowance (RDA) for vitamin C was revised in 2000 upward from the previous recommendation of 60 mg daily for men and women. The RDA continues to be based primarily on the prevention of deficiency disease, rather than the prevention of chronic disease and the promotion of optimum health. The recommended intake for smokers is 35 mg/day higher than for nonsmokers, because smokers are under increased oxidative stress from the toxins in cigarette smoke and generally have lower blood levels of vitamin.

Recommended Dietary Allowance (RDA) for Vitamin C
Life Stage	Age	Males (mg/day)	Females (mg/day)
Infants	0-6 months	40 (AI)	40 (AI)
Infants	7-12 months	50 (AI)	50 (AI)
Children	1-3 years	15	15
Children	4-8 years	25	25
Children	9-13 years	45	45
Adolescents	14-18 years	75	65
Adults	19 years and older	90	75
Smokers	19 years and older	125	110
Pregnancy	18 years and younger	-	80
Pregnancy	19 years and older	-	85
Breast-feeding	18 years and younger	-	115
Breast-feeding	19 years and older	-	120

Linus Pauling purported massive doses, of up to 10,000 mg to be taken to alleviate severe disease states and 2 to 3,000 mg. as a maintenance dose.

Foods rich in vitamin C are as follows:

Citrus fruits, like oranges
Cantaloupe
Strawberries
Tomatoes
Broccoli
Cabbage
Kiwi fruit
Sweet red peppers

Vitamin D (Calciferol):

IMPORTANCE:

Improves absorption and utilization of Calcium and Phosphorous; required for bone and teeth formation; maintains a stable nervous system and normal heart action.

DEFICIENCY SYMPTOMS:

May lead to rickets, tooth decay, softening of bones, improper healing of fractures, lack of vigor, muscular weakness, and inadequate absorption of calcium, retention of phosphorous in the kidneys.

If you live north of the line connecting San Francisco to Philadelphia, odds are you don't get enough vitamin D. The same holds true if you don't, or can't, get outside for at least a 15-minute daily walk in the sun.

Vitamin D helps ensure that the body absorbs and retains calcium and phosphorus, both critical for building bone. Laboratory studies also show that vitamin D keeps cancer cells from growing and dividing.

Some preliminary studies indicate that insufficient intake of vitamin D is associated with an increased risk of fractures, and that vitamin D supplementation may prevent them. Other early studies suggest an association between low vitamin D intake and increased risks of prostate, breast, colon, and other cancers.

Optimal Intake:

The current recommended intake of vitamin D is 5 micrograms up to age 50, 10 micrograms between the ages of 51 and 70, and 15 micrograms after age 70. Very few foods naturally contain vitamin D. Good sources include dairy products and breakfast cereals (which are fortified with vitamin D), and fatty fish such as salmon and tuna. For most people, the best way to get the recommended daily intake is by taking a multivitamin.

Because man can synthesize vitamin D in the skin with a little sun exposure, normal, healthy patients need not consume any more than 400 IU per day in supplemental form.

Which foods are rich in vitamin D?

Milk fortified with vitamin D
Fish
Egg yolks
Liver
Fortified cereal

Vitamin E (Tocopherol, Tocotrienol):

IMPORTANCE:

Major anti-oxidant nutrient; retards cellular aging due to oxidation; supplies oxygen to the blood which is then carried to the heart and other organs; thus alleviating fatigue; aids in bringing nourishment to cells; strengthens the capillary walls & prevents the red blood cells from destructive poisons; prevents & dissolves blood clots; has also been used by doctors in helping prevent sterility, muscular dystrophy, calcium deposits in blood walls and heart conditions. Everybody needs E. This hard-working vitamin maintains a lot of your body's tissues, like the ones in your eyes, skin, and liver. It protects your lungs from becoming damaged by polluted air. And it is important for the formation of red blood cells. Promising observational studies, suggest that a 20% to 40% reduction in coronary heart disease risk among individuals can be achieved with vitamin E supplements (usually containing 400 to 800 IU) for at least two years.

DEFICIENCY SYMPTOMS:

May lead to a rupture of red blood cells, loss of reproductive powers, lack of sexual vitality, abnormal fat deposits in muscles, degenerative changes in the heart and other muscles; dry skin.

Optimal Intake:

The recommended daily intake of vitamin E from food now stands at 15 milligrams from food. That's the equivalent of 22 IU from natural-source vitamin E or 33 IUs of the synthetic form. Evidence from observational studies suggests that at least 400 to 800 IU of vitamin E per day are needed for optimal health. Since standard multivitamins usually contain around 30 IU, a separate vitamin E supplement is needed to achieve this level.

In a few susceptible individuals, ingestion of over 1,000 IU of vitamin E per day may cause immune suppression.In levels below 1,000 IU, vitamin E is known to enhance the immune system.

A safe dose and the one most often recommended for optimal health benefits is 800 IU per day:

Which foods are rich in vitamin E?

Whole grains, such as wheat and oats
Wheat germ
Leafy green vegetables
Sardines
Egg yolks
Nuts and seeds

Vitamin K (Phylloquinone):

Vitamin K is the clot master!
Vitamin K helps make six of the 13 proteins needed for blood clotting. Its role in maintaining the clotting cascade is so important that people who take anticoagulants such as warfarin (Coumadin) must be careful to keep their vitamin K intake stable.

Lately, researchers have demonstrated that vitamin K is also involved in building bone. Low levels of circulating vitamin K have been linked with low bone density, and supplementation with vitamin K shows improvements in biochemical measures of bone health. Women who get at least 110 micrograms of vitamin K a day are 30% less likely to break a hip as women who get less than that. Eating a serving of lettuce or other green leafy vegetable a day cut the risk of hip fracture in half when compared with eating one serving a week. Data shows an association between high vitamin K intake and reduced risk of hip fracture.

Optimal Intake:

The recommended daily intake for vitamin K is 80 micrograms for men and 65 for women. Because this vitamin is found in so many foods, especially green leafy vegetables and commonly used cooking oils, most adults get enough of it. According to a 1996 survey, though, a substantial number of Americans, particularly children and young adults, aren't getting the vitamin K they need.

Which foods are rich in vitamin K?

Leafy green vegetables
Dairy products, like milk and yogurt
Broccoli
Soybean oil

Antioxidants

Our cells must constantly contend with nasty substances called free radicals. They can damage DNA, the inside or artery walls, and proteins in the eye--just about any substance or tissue imaginable. Some are made inside the body, inevitable byproducts of turning food into energy. Others come from the air we breathe and the food we eat.

We aren't defenseless against free radicals. We extract free-radical fighters, called antioxidants, from food. Fruits, vegetables, and other plant-based foods deliver dozens, if not hundreds, of antioxidants. The most common are vitamin C, vitamin E, beta-carotene and related carotenoids. Food also supplies minerals such as selenium and manganese, which are needed by enzymes that destroy free radicals.

During the 1990s, the term antioxidants became a huge nutritional “buzz word”. They were promoted as wonder agents that could prevent heart disease, cancer, cataracts, memory loss, and a host of other conditions.
Ongoing trials of other antioxidants, such as lutein and zeaxanthin for macular degeneration and lycopene for prostate cancer, are underway.

While most people get enough vitamins to avoid the classic deficiency diseases, relatively few get enough of five key vitamins that may be important in preventing several chronic diseases.

These include:

Folic acid
Vitamin B6
Vitamin B12
Vitamin D
Vitamin E

Other Common Antioxidants

Some common phytochemicals

Flavonoids / polyphenols
- soy
- red wine
- purple grapes or Concord grapes
- pomegranate
- cranberries
- tea
Lycopene
- Tomato and tomato products
- pink grapefruit
- watermelon
Lutein
- dark green vegetables such as kale, broccoli, kiwi, brusselsprouts and spinach
Lignan
- flax seed
- oatmeal
- barley
- rye

Vitamin-like Antioxidants:

Coenzyme Q10 (CoQ10)
Glutathione

Antioxidant enzymes made by the body:

superoxide dismutase (SOD)
catalase
glutathione peroxidase

Chapter 8

Minerals

Minerals are something that you find in the earth, but small amounts of some minerals are also in foods (red meat is a good source of iron, etc). Like vitamins, minerals help your body to grow, develop, function properly, and stay healthy. The body uses minerals to perform many different functions: building strong bones, transmitting nerve impulses, making certain hormones, and in maintaining a normal heartbeat.

There are two kinds of minerals: macro minerals (large) and trace minerals (small). The macro mineral group is made up of calcium, phosphorus, magnesium, sodium, potassium, chloride, and sulfur. Our bodies require larger amounts of macro minerals than they do trace minerals. Trace minerals include iron, manganese, copper, iodine, zinc, cobalt, fluoride, and selenium.

Because your body requires nearly two thirds of all the elements currently known to man in order to maintain health, keeping these minerals in balance is a complex yet incredibly vital task. The events of everyday living demand a continual ingestion of minerals.
Perhaps that is why an estimated 90% of Americans suffer a mineral deficiency or imbalance.

Unfortunately in today's world, naturally occurring, nutrient-rich foods are becoming a thing of the past. Eons of vegetation growth and aggressive modern farming techniques have brought many of the
earth's minerals to the surface where they have been
washed away to the oceans.

Chemical and electrical processes are occurring within our bodies every moment. Processes that can only function correctly if the proper balance of minerals is continually being supplied to our system. Iron for our blood, sulfur for our muscles, calcium for our bones, and an conglomeration of many other elements in balanced trace amounts to ensure the proper function of our bodies and minds.

One might wonder why minerals should be discussed in this book on diets. The answer, with the exclusion of the health benefits and enhanced metabolic function, is that of “pica” (not the print) but a situation that occurs when the body is lacking certain minerals and is not aware of what it needs, but is acutely aware that something is missing and tries to satisfy that need by uncontrollably eating. This can be demonstrated by a cow chewing on bones, a goat gnawing on a can, a horse eating a wooden fence, a pregnant woman, having minerals stripped from her by her fetus, displaying unbelievable “cravings for exotic foods”, and a person getting up in the middle of the night to get something to eat when they shouldn’t even be hungry.

The following are some minerals, their function, and some food sources:

Our bodies require larger amounts of macro minerals than they do trace minerals. Trace minerals include calcium, iron, manganese, copper, iodine, zinc, cobalt, fluoride, and selenium.

Macro Minerals:

Calcium

Calcium is the top macro mineral when it comes to your bones. This mineral helps build strong healthy bones, and teeth.

Foods rich in calcium are:

Dairy products, such as milk, cheese, and yogurt
Canned salmon and sardines with bones
Leafy green vegetables, such as broccoli
Calcium-fortified foods - from orange juice to cereals and crackers

IMPORTANCE:

Builds and maintains bones and teeth, regulates heart rhythm, eases insomnia, helps regulate the passage of nutrients in & out of the cell walls, assists in normal blood clotting, helps maintain proper nerve and muscle function, lowers blood pressure, important to normal kidney function and in current medical research reduces the incidence of colon cancer, and reduces blood cholesterol levels.

DEFICIENCY SYMPTOMS:

May result in arm and leg muscles spasms, softening of bones, back and leg cramps, brittle bones, rickets, poor growth, osteoporosis (a deterioration of the bones), tooth decay, depression.

Phosphorus:

Phosphorus is an essential mineral that is required by every cell in the body for normal function. The majority of the phosphorus in the body is found as phosphate (PO₄). Approximately 85% of the body's phosphorus is found in bone.

Function

Phosphorus is a major structural component of bone in the form of a calcium phosphate salt called hydroxyapatite. Phospholipids are major structural components of cell membranes. All energy production and storage are dependent on phosphorylated compounds, such as adenosine triphosphate (ATP) and creatine phosphate. Nucleic acids (DNA and RNA), which are responsible for the storage and transmission of genetic information, are long chains of phosphate-containing molecules. A number of enzymes, hormones, and cell-signaling molecules depend on phosphorylation for their activation. Phosphorus also helps to maintain normal acid-base balance (pH) by acting as one of the body's most important buffers. Additionally, the phosphorus-containing molecule binds to hemoglobin in red blood cells and affects oxygen delivery to the tissues of the body .

Deficiency

Inadequate phosphorus intake results in abnormally low serum phosphate levels (hypophosphatemia). The effects of hypophosphatemia may include loss of appetite, anemia, muscle weakness, bone pain, rickets (in children), osteomalacia (in adults), increased susceptibility to infection, numbness and tingling of the extremities, and difficulty walking. Severe hypophosphatemia may result in death. Because phosphorus is so widespread in food, dietary phosphorus deficiency is usually seen only in cases of near-total starvation. Other individuals at risk of hypophosphatemia include alcoholics, diabetics recovering from an episode of diabetic ketoacidosis, and starving or anorexic patients on refeeding regimens that are high in calories but too low in phosphorus.

Sodium:

Sodium is the primary electrolyte that regulates the extra cellular fluid levels in the body. Sodium is essential for hydration because this mineral pumps water into the cell. In turn, potassium pumps the by-products of cellular processes out of the cell, eventually eliminating these "wastes" from the body.

In addition to maintaining water balance, sodium is necessary for osmotic equilibrium, acid-base balance and regulation of plasma volume, nerve impulses and muscle contractions.

Potassium:

Potassium is an essential dietary mineral and electrolyte. The term electrolyte refers to a substance that dissociates into ions (charged particles) in solution, making it capable of conducting electricity. Normal body function depends on tight regulation of potassium concentrations both inside and outside of cells.

Function

Potassium is the principal positively charged ion (cation) in the fluid inside of cells, while sodium is the principal cation in the fluid outside of cells. Potassium concentrations are about 30 times higher inside than outside cells, while sodium concentrations are more than ten times lower inside than outside cells. The concentration differences between potassium and sodium across cell membranes create an electrochemical gradient known as the membrane potential. A cell's membrane potential is maintained by ion pumps in the cell membrane, especially the sodium, potassium-ATPase pumps. These pumps use ATP (energy) to pump sodium out of the cell in exchange for potassium. Their activity has been estimated to account for 20%-40% of the resting energy expenditure in a typical adult. The large proportion of energy dedicated to maintaining sodium/potassium concentration gradients emphasizes the importance of this function in sustaining life. Tight control of cell membrane potential is critical for nerve impulse transmission, muscle contraction, and heart function.

Potassium is a mineral that helps the kidneys function normally. It also plays a key role in cardiac, skeletal, and smooth muscle contraction, making it an important nutrient for normal heart, digestive, and muscular function. A diet high in potassium from fruits, vegetables, and legumes is generally recommended for optimum heart health.

Having too much potassium in the blood is called hyperkalemia and having too little in the blood is known as hypokalemia. Proper balance of potassium in the body depends on sodium. Therefore, excessive use of sodium may deplete the body's stores of potassium.

Potassium keeps your muscles and nervous system working properly. Your blood and body tissues contain water, and potassium helps to regulate the amount. Diets high in potassium can reduce the risk of hypertension and a potassium deficiency has been linked to heart disease. The 2004 guidelines of the Institute of Medicine specify an DRI of 4,000mg of potassium, though most Americans consume only half that amount per day.

Foods rich in potassium are:

Bananas
Broccoli
Tomatoes
Potatoes with skins
Leafy green vegetables, such as broccoli
Citrus fruits, like oranges
Dried fruits
Legumes, such as beans, peas, lentils, and peanuts

Magnesium:

IMPORTANCE:

Plays an important role in regulating the neuromuscular activity of the heart; maintains normal heart rhythm; necessary for proper calcium & Vitamin C metabolism; converts blood sugar into energy.

Foods rich in magnesium are:

Green vegetables such as spinach provide magnesium because the center of the chlorophyll molecule contains magnesium. Nuts, seeds, and some whole grains are also good sources of magnesium.
The magnesium content of refined foods is usually low. Water can provide magnesium, but the amount varies according to the water supply. "Hard" water contains more magnesium than "soft" water.

DEFICIENCY SYMPTOMS:

May result in calcium depletion, heart spasms, nervousness, muscular excitability, confusion, and kidney stones.

Trace Minerals:

Minerals that occur in tiny amounts or traces. They play a major role in health, since even minute portions of them can powerfully affect health. They are essential in the assimilation and utilization of vitamins and other nutrients. They aid in digestion and provide the catalyst for many hormones, enzymes and essential body functions and reactions. They also aid in replacing electrolytes lost through heavy perspiration or extended diarrhea and protects against toxic reaction and heavy metal poisoning.

Iron

Your entire body needs oxygen to stay healthy and alive. The body needs iron to transport oxygen from your lungs to the rest of your body. Iron is important in the formation of hemoglobin, which is the part of your red blood cells that carries oxygen throughout the body.

Foods rich in iron are:

Meat, especially red meat, such as beef
Tuna and salmon
Eggs
Beans
Baked potato with skins
Dried fruits, like raisins
Leafy green vegetables, such as broccoli
Whole and enriched grains, like wheat or oats

IMPORTANCE:

Its major function is to combine with protein and copper in making hemoglobin. Hemoglobin transports oxygen in the blood from the lungs to the tissues, which need oxygen to maintain basic life functions. Iron builds up the quality of the blood and increases resistance to stress and disease. It is also necessary for the formation of myoglobin, which is found only in muscle tissue. Myoglobin supplies oxygen to muscle cells for use in the chemical reaction that results in muscle contraction. Iron also prevent fatigue and promotes good skin tone.

DEFICIENCY SYMPTOMS:

May result in weakness, paleness of skin, constipation, anemia

Iodine

Iodine deficiency is the single most common cause of preventable mental retardation and brain damage in the world. It also decreases child survival, causes goiters, and impairs growth and development. Iodine deficiency in pregnant women causes miscarriages, stillbirths, and other complications. Children with IDD can grow up stunted, apathetic, mentally retarded, and incapable of normal movements, speech, or hearing. Globally, 2.2 billion people (38% of the world's population) live in areas with iodine deficiency and risk its complications.

IMPORTANCE:

Aids in the development and functioning of the thyroid gland; regulates the body's production of energy; helps burn excess fat by stimulating the rate of metabolism; mentality, speech, the condition of the hair, skin, & teeth are dependent upon a well-functioning thyroid gland.

DEFICIENCY SYMPTOMS:

May result in an enlarged thyroid gland, slow mental reaction, dry skin & hair, weight gain, loss of physical & mental vigor.

Copper

Copper is the third most abundant trace mineral in the body, and helps protect the cardiovascular, skeletal, and nervous systems. It is needed to make an enzyme that keeps your arteries from hardening and possibly rupturing, and for the production of phospholipids, which help form the myelin sheath surrounding the nerves. The body also has to have copper to produce the powerful antioxidant, Superoxide Dismutase (SOD).

Copper plays a key role in the development and maintenance of healthy skin and hair. The body needs copper to produce the skin pigment melanin, which colors the skin, hair, and eyes. When hair turns gray due to copper deficiency, taking copper supplements may reverse the process. Copper also helps regulate the function of Lysol oxidase, an enzyme needed for the creation of collagen in the bones, connective tissues, and skin.

Copper helps the body fight cardiovascular disease. It promotes low cholesterol levels, and discourages the development of atherosclerosis and aortic aneurysms by keeping collagen and elastin fibers healthy. Heart rhythm disorders (arrhythmias) and high blood pressure have been linked to an absence of copper in the diet. Copper also helps supply the heart with healthy, oxygenated blood. It works together with iron in the respiration and synthesis of hemoglobin. In fact, copper is believed to be necessary for proper storage, use, and release of the iron needed to produce hemoglobin in red blood cells. For this reason, copper is sometimes used to treat anemia.

Approximately 50 percent of the body’s total copper content is found in the bones and muscles. Copper is a common treatment for rheumatoid arthritis and osteoporosis—because it helps promote healthy collagen in the body, copper may relieve aching joints and minimize loss in mineral bone density.

IMPORTANCE:

Necessary for the absorption & utilization of Iron; helps oxidize Vitamin C and works with Vitamin C to form Elastin, a chief component of the Elastin muscle fibers throughout the body; aids in the formation of red blood cells; helps proper bone formation & maintenance.

DEFICIENCY SYMPTOMS:

May result in general weakness, impaired respiration, skin sores

Zinc:

IMPORTANCE:

Is an antioxidant nutrient; necessary for protein synthesis; wound healing; vital for the development of the reproductive organs, prostate functions and male hormone activity; it governs the contractility of muscles; important for blood stability; maintains the body's alkaline balance; helps in normal tissue function; aids in the digestion and metabolism of phosphorus.

Foods rich in zinc are:

Beef
Pork
Lamb
Legumes, such as beans, peas, lentils, and peanuts

DEFICIENCY SYMPTOMS:

The immune system, which is our body's system for fighting off illnesses and infections, is adversely affected by even moderate degrees of zinc deficiency. Severe zinc deficiency depresses immune function. Zinc is required for the development and activation of T-lymphocytes, a kind of white blood cell that helps fight infection. It also helps with cell growth and wound healing.

Signs of zinc deficiency include growth retardation, hair loss, diarrhea, delayed sexual maturation and impotence, eye and skin lesions, prolonged wound healing, white spots on finger nails, stretch marks, fatigue, mental lethargy and decreased alertness, susceptibility to infections, taste abnormalities, and weight loss due to a loss of appetite.

Manganese:

IMPORTANCE:

An antioxidant nutrient; important in the blood breakdown of amino acids and the production of energy; necessary for the metabolism of Vitamin B-1 & Vitamin E; Activates various enzymes which are important for proper digestion & utilization of foods; is a catalyst in the breakdown of fats & cholesterol; helps nourish the nerves and brain; necessary for normal skeletal development; maintains sex hormone production.

DEFICIENCY SYMPTOMS:

May result in paralysis, convulsions, dizziness, ataxia, loss of hearing, digestive problems, blindness and deafness in infants.

Chromium:

Chromium is an essential trace mineral that helps the body maintain normal blood sugar levels. In addition to its well-studied effects in diabetes, preliminary research has found that chromium supplementation also improves glucose tolerance in people with Turner’s syndrome—a disease linked with glucose intolerance. Chromium may also play a role in increasing HDL (“good”) cholesterol, while lowering total cholesterol levels.

Chromium works with insulin in assisting cells to take in glucose and release energy.

IMPORTANCE:

Works with insulin in the metabolism of sugar and stabilizes blood sugar levels; cleans the arteries by reducing Cholesterol & Triglyceride levels; helps transport amino acids to where the body needs them; helps control the appetite; medical research has shown that persons with low levels of Chromium in their bodies are more susceptible to having cancer and heart problems and becoming diabetic.

DEFICIENCY SYMPTOMS:

May result in glucose intolerance in diabetics; arteriosclerosis, heart disease, depressed growth, obesity, tiredness.

Selenium:

Selenium is a trace mineral that is essential to good health but required only in small amounts. Selenium is incorporated into proteins to make selenoproteins, which are important antioxidant enzymes. The antioxidant properties of selenoproteins help prevent cellular damage from free radicals. Free radicals are natural by-products of oxygen metabolism that may contribute to the development of chronic diseases such as cancer and heart disease. Other selenoproteins help regulate thyroid function and play a role in the immune system.

IMPORTANCE:

A major antioxidant nutrient protects cell membranes and prevents free radical generation thereby decreasing the risk of cancer and disease of the heart and blood vessels. Medical surveys show that increased selenium intake decreases the risk of breast, colon, lung and prostate cancer. Selenium also preserves tissue elasticity; slows down the aging and hardening of tissues through oxidation; helps in the treatment and prevention of dandruff.

DEFICIENCY SYMPTOMS:

May result in premature aging, heart disease, dandruff, and loose skin.

Chapter 9

Proper Sleep

Medical evidence suggests that fascinating links between sleep and weight exist.

Inadequate sleep:

interferes with the body's ability to metabolize carbohydrates and causes high blood levels of glucose, which leads to higher insulin levels and greater body-fat storage.
drives down leptin levels, which causes the body to crave carbohydrates.
reduces levels of growth hormone--a protein that helps regulate the body's proportions of fat and muscle.
can lead to insulin resistance and contribute to increased risk of diabetes
can increase blood pressure
can increase the risk of heart disease

Many hormones are affected by sleep.

Leptin and ghrelin work as a "checks and balance system" to control feelings of hunger and fullness.

Ghrelin, (produced in the gastrointestinal tract) stimulates appetite.

Lack of sleep causes Ghrelin levels to rise, which means your appetite is stimulated, and you desire more food.

Leptin (produced in fat cells) sends a signal to the brain that you are full.

Lack of sleep drives Leptin levels down, which means you don't feel as satisfied

Ability to Sleep

Melatonin is the all-natural nightcap.

It's secreted by the pineal gland, a pea-size structure at the center of the brain, as our eyes register the fall of darkness." At night melatonin is produced to help our bodies regulate our sleep-wake cycles. The amount of it produced by our body seems to lessen as we get older.

Scientists believe this may be why young people have less problem sleeping than older people.

"Studies suggest that... supplements can hasten sleep and ease jet lag, without the hazards or side effects of prescription sleeping pills." It may have many other uses and has been reported to make people feel better, strengthen the immune system, and reduce free radicals in the body. Current research is underway to determine it's effect as an anti-oxidant, immuno-modulator in cancer, delayed sleep-phase disorders, and jet lag. Tests are still under way so there is much to still be learned about it and its effects on the human body.

Researchers have found that Melatonin protects cells, strengthens the immune system and slows the growth of some tumors." Tests with laboratory mice suggest that Melatonin might also reduce the effects of aging . Even one milligram, the smallest commercially available dose, is at least three times higher than the normal amount in the body (3mg. is a standard dosage but higher dosages remain very safe)

Certain people should avoid the use of Melatonin

Those include women who are pregnant or nursing (since no one knows how excessive exposure to the hormone might affect a fetus or infant);
people with severe allergies or autoimmune diseases (melatonin could exacerbate such conditions by stimulating the immune system);
people with immune-system cancers such as lymphoma or leukemia (for the same reason),
healthy children (who already produce it in abundance).
Women trying to conceive should also think twice about taking the hormone, since high doses can act as a contraceptive."

In tests on both rats and mice melatonin caused a significant 20% increase in their lifespan.

If melatonin does allow you to live longer and healthier it could do so because melatonin may reduce free radical damage; stimulate an aging immune system; protect the cardiovascular system; preserve a youthful circadian rhythm; stimulate the production of growth hormone.

Taking small amounts of melatonin on a regular basis may prevent the age-related decline in testosterone levels, allowing men to be more active sexually in their later years.

Melatonin is one of the least toxic substances known.

People have taken as much as 6 grams (600 to 3000 times the normal dosage) of the substance in carefully monitored studies with no sign of toxicity.

The only consistent side effect of high doses has been drowsiness and a slower reaction time. In the most extensive clinical trial to date a high dose of 75 milligrams of melatonin per day was given to 1400 women in the Netherlands for up to four years with no ill effects.

Melatonin should only be taken at nighttime, usually about thirty minutes prior to going to bed.

If you are traveling on a long trip you may want to take a dosage prior to getting on your flight and a higher dosage pill prior to going to bed. If you commonly sleep during the night, melatonin should not normally be taken during the day - and vice versa.

Melatonin plays a distinct role in setting the body's daily clock

One of the most common and most troubling times we experience is when we or our children cannot fall asleep effectively. Autistic children appear to be especially prone to this problem, and in has been estimated that more than half exhibit some disturbance in sleep patterns. This suggests some form of deficit in the brain systems that normally promote sleep. During the past decade there has been great progress in understanding the normal brain mechanisms which sustain restful sleep. Since a great number of sleep promoting substances exist in the brain and body, any of them might be deficient in neurological condition we call autism. Here we will focus on one of the major factors, melatonin, which is presently proving to be a remarkably effective natural sleeping aid not only for restless autistic children but also their often bedraggled parents.

As many parents have already discovered, this natural sleep molecule is presently available over-the-counter at many health food stores and distributors (although the ever present danger exists that special-interests will succeed in coaxing the FDA into taking this safe and effective aid off the shelves, as has already been done for several other important supplements, most notably tryptophan). Of course, as with any powerful and effective substance, there are certain guidelines that one should follow to maximize benefits and avoid problems.

The fact that melatonin can stabilize and promote normal sleep and daily bodily rhythms is presently certain. However, it is important to learn how to use this remarkably safe and powerful substance wisely.

Within our bodies, melatonin is naturally produced within the pineal gland, a glandular organ nestled between the cerebral hemispheres. In that gland, melatonin is synthesized in two steps from the precursor neurotransmitter serotonin.

Pineal stores of melatonin are typically released into the circulation when illumination diminishes.

Melatonin does a remarkable number of beneficial tasks in the body: Not only is it a powerful inducer of sleep, but it also regulates a variety of other bodily processes ranging from brain maturation to the vigor of our immune responses.

It has been found to retard the growth of some cancers, and it can also alleviate certain forms of anxiety and depression. When given in the drinking water, it has increased life-span in various experimental animals by about 20%. It also helps control the onset of puberty during adolescence.

Melatonin exerts many beneficial effect on the brain and body, but parents should be well advised to follow certain guidelines in its use as a sleep-promoting agent:

It should be given only once a day, about half an hour before the regular sleep-time.

Supplementing with additional melatonin in the middle of the night may be effective, but can shift the biological clock in chaotic and undesirable ways.

Although melatonin is very safe a very small amount can go a long way.

Commercially available preparations usually come in 2.5 or 3 milligram (mg) tablets, and a young child should do well on a third of this amount.

Melatonin usually does not diminish in its effects even with prolonged use.
If a low dose of melatonin that has been effective for some time seems to be losing its effect one is wiser to stop giving the supplement for a while rather than increasing the dose.
Some parents seek to restore the desired effects by increasing the doses, but that only seems to intensify the tolerance process.
It is better to take a week to a month off, and then see whether sensitivity has returned.
Many autistic children that have been receiving melatonin on a regular schedule appear to exhibit benefits above and beyond the improvements in sleep.
They are more "with it" during the day.
These may be the side-benefits of the still mysterious restorative processes that sleep provides for all of us.
Additional benefits may arise from the stabilization of body rhythms that may have been out of synch before the melatonin supplementation.

Quality of sleep

Apnea literally means "cessation of breath." If you have sleep apnea, your breath can become very shallow or you may even stop breathing while you are asleep.

This state of not breathing can occur up to hundreds of times a night in some people.

More than 12 million people in the U.S. have sleep apnea.
One in 25 middle-aged men have sleep apnea.
One in 50 middle-aged women have sleep apnea.
More than half of all individuals with Sleep Apnea, are overweight.
Obstructive sleep apnea (OSA) occurs when there are repeated episodes of complete or partial blockage of the upper airway during sleep.
During a sleep apnea episode, the diaphragm and chest muscles work harder to open the obstructed airway and pull air into the lungs.
Breathing usually resumes with a loud gasp, snort, or body jerk.
These episodes can interfere with sound sleep. They can also reduce the flow of oxygen to vital organs and cause irregular heart rhythms.

Often the person with obstructive sleep apnea is not the first to recognize the signs.

OSA is often first noticed by the bed partner or a person who observes the patient at rest.

Many people who have OSA have no sleep complaints.

The most common obstructive sleep apnea symptoms include:

daytime sleepiness or fatigue
dry mouth or sore throat upon awakening
headaches in the morning
trouble concentrating, forgetfulness, depression, or irritability
night sweats
restlessness during sleep
sexual dysfunction
snoring
sudden awakenings with a sensation of gasping or choking
difficulty getting up in the mornings

Symptoms of OSA in children may not be as obvious. They include:

bedwetting
choking or drooling
excessive sweating at night
inward movement of the ribcage when inhaling
learning and behavioral disorders
poor school performance
sluggishness or sleepiness (often misinterpreted as laziness in the classroom)
snoring
teeth grinding
restlessness in bed
pauses or absence of breathing
unusual sleeping positions, such as sleeping on the hands and knees, or with the neck hyper-extended

Conservative treatments -- In mild cases of sleep apnea, conservative therapy may be all that is needed. These treatments include the following:

Overweight individuals can benefit from losing weight.
(Even a 10% weight loss can reduce the number of sleep apnea events for most patients)
Individuals with sleep apnea should avoid the use of alcohol and sleeping pills
(airways become more likely to collapse during sleep and prolong apneic periods emerge)
Some patients with mild sleep apnea, experience events only when they sleep on their backs.
(using pillows and other devices to help them sleep on their side may be helpful)
Nasal sprays to reduce snoring and improve airflow may improve breathing.
Avoiding sleep deprivation is important for all patients with sleep disorders

Mechanical therapy

Continuous positive airway pressure (CPAP) is the preferred initial treatment for most people with obstructive sleep apnea.

Air is forced (the most minimal amount to prevent upper airway collapse) through the nose, or the nose and mouth via interface (mask) during sleep.
Pressure is constant and continuous.
CPAP prevents airway closure while it is being used.
Provides a much more restful sleep.
Prevents oxygen deprivation.
Can control chronic sleep deprivation.
Enhances endurance.
Improves mood.
Apnea episodes return when CPAP is stopped or it is used improperly.
There are many types of masks available to promote compliance.
Other types of positive airway pressure devices are available for people who have difficulty tolerating CPAP.

WHY BALANCING YOUR IMMUNE SYSTEM CAN BE THE BEST STEP
YOU CAN TAKE FOR YOUR HEALTH.

i26 is a breakthrough in supporting the immune system

Your immune system is tied to every other part of your body. It is the system that protects and heals you when there is a health challenge. When your immune system is out of balance, your immune response is either insufficient to handle your health issue or it is overactive causing damage to healthy cells and tissue. If you have a specific health challenge it in some way is tied to your immune system response. Balance the immune response and you are on your way to living a healthier life. Living well means more than treating a symptom. It's solving your health issue and it all starts with your body's own immune system.

There are many supplements that indirectly support your immune system like vitamins, including antioxidants, and minerals. However there is only one patented, all natural supplement that directly partners with your immune system, going beyond nutrition to create immune system balance--and that is i26!

What is i26, Hyperimmune Egg, and how does it work?

i26 is an all natural, highly-patented ingredient that contains concentrated amounts of immune cofactors (bioactive molecules) and IgY antibodies delivered through 100% all natural egg protein.

i26 was designed to partner with the immune system to help it function properly. When your immune system is working properly your body can deal with many health issues in an efficient manner.

The immune factors in i26 help the immune system determine when to turn on, when to turn off, and how much inflammation to use to address a health challenge. i26 helps your system achieve balance. The cofactors and proteins found in i26 Hyperimmune Egg were developed specifically for human health.

An Introduction to i26

What is an immune factor?

Immune factors are bioactive molecules that signal other parts of the immune system to take action. Think of them as the traffic cops for the immune system. When your body has the right kind and enough of these cofactors it understands how and when to go into action.

i26 has earned two specific patents that prove these cofactors both up regulate (US Patent 6,420,337 Cytokine Activating cofactor) and down regulate (US Patent 7,083,809 Cytokine Inhibiting Cofactor) your immune response.

If you have an under-performing immune response and it needs to increase its levels of activity in response to a challenge, or if you have an overactive immune response and the body needs to down regulate it, decrease the level, i26 provides your body with information it needs to create a balanced immune response.

Who benefits from a balanced immune system?

Virtually everyone can benefit from a balanced immune system but some people have an immediate need to balance. People who can benefit very quickly are those who deal with auto-immune problems associated with an imbalance in their immune response.

Auto-immune problems can affect virtually every part of the body including respiratory, digestive, circulatory, joint, and muscular health. An imbalance in these areas can result in either an exaggerated inflammatory response caused by an overactive immune system or not enough inflammation resulting in an immune system that is unable to help the body deal with issues properly.

Everyone, healthy or otherwise, benefits when consuming i26. Everyday challenges can send your immune system into an imbalanced state.

You may think you are healthy but it does not take much to spin your immune system into an imbalanced state.
For example some challenges that can affect your immune system are:

Lack of sleep
Stressful work or home environment
The diet you consume
Poor drinking water or unhealthy foods
Extensive travel
Excessive physical exertion
Exposure to bacteria, viruses, molds, and parasites

When you become run down and or push yourself too hard, too fast, your immune system can get thrown off balance. This is a time when you are especially susceptible to health issues. Our daily lives are filled with new challenges and staying healthy starts with an optimized immune system. If your immune system is working efficiently and producing balanced inflammatory immune responses your body is better equipped to react positively.

A Legitimate - Credible and Effective medically developed supplement!

i26 Hyperimmune Egg is the only supplement known to partner DIRECTLY with your immune system to enable a balanced response.
i26 Hyperimmune Egg is the only supplement to provide a Cytokine Activating Factor US Patent 6,420,337. If you need a stronger immune response the Cytokine Activating Factor helps your immune system understand to turn up the heat.
i26 Hyperimmune Egg is the only supplement to provide a Cytokine Inhibitory Factor US Patent 7,083,809. If your immune system is too overactive and delivering too much inflammatory immune response Cytokine Inhibitory Factor helps your immune system to tone down.
i26 Hyperimmune Egg is the only natural supplement proven to help reduce joint inflammation when coupled with high grade glucosamine (FLEX) US Patent 6,706,267.
i26 Hyperimmune Egg is the only natural supplement proven to support digestive function. US Patent 6,803,035 and US Patent 5,772,999
i26 Hyperimmune Egg holds over 100 Global patents both granted and submitted.
i26 Hyperimmune Egg is featured in the main Physicians Desk Reference, the PDR. A reference traditionally reserved for pharmaceuticals. This reference is used by physicians and pharmacist.
i26 Hyperimmune Egg has no side effects
i26 Hyperimmune Egg can be taken with current medications without reservation.
i26 Hyperimmune Egg has been proven in pre clinical and clinical trials at Harvard, The United States Military, The Hospital for Special Surgery and Southern Mississippi University.
i26 Hyperimmune Egg has been proven through a double blind placebo study to Enhance Athletic Endurance by 16%
i26 Hyperimmune Egg has been proven through a double blind placebo study to Increase Muscular Strength by 3%
i26 Hyperimmune Egg has been proven through a double blind placebo study to Increase Anaerobic Power by 9%
i26 Hyperimmune Egg has been proven through a double blind placebo study to Decrease Sub-maximal Heart Rate by 9%
i26 Hyperimmune Egg has been proven through a double blind placebo study to Enhance Athletic recovery.
i26 Hyperimmune Egg holds a saGRAS designation from the FDA proving it is a safe food product for consumption without reservation.
i26 Hyperimmune Egg was proven to effectively help HIV/AIDS patients with quality of life issues like digestion, weight control and energy levels.
i26 Hyperimmune Egg was developed by a team of immunologist at DCV, a partnership of two Fortune 200 companies.
i26 Hyperimmune Egg has been granted an ABC insurance code.
i26 Hyperimmune Egg is reimbursable under a traditional FSA arrangement with the proper physician documentation.
i26 Hyperimmune Egg has been presented at medical conferences around the globe.

Dr. Greenblatt holds a dual doctorate, in microbiology and immunology from State University of New York, Downstate Medical Center, and is considered by many to be the foremost authority on polyvalent hyperimmune egg technology and its impact on the immune system. She has lectured extensively on the technology throughout the world, including the United States, Europe, Asia and Africa.

Dr. Hellen Greenblatt [Ph.D] is the Chief Science Officer of Legacy for Life, a direct sales company originally established as the marketing arm for DCV, Inc., a biotech company formed from a joint venture between DuPont and ConAgra to develop products that could benefit animal and human health.

Prior to joining Legacy for Life, Dr. Greenblatt was funded by the World Health Organization (WHO) and the National Institute of Health (NIH) for her studies on immune responses to infectious organisms. Dr. Greenblatt also received the highly competitive post-doctoral Research Council Associateship in Washington, D.C. under whose auspices she conducted studies in African sleeping sickness.

Dr. Greenblatt, or Dr. Hellen as she is affectionately known, has held research and management positions at premier scientific and medical companies. She was Vice President of Development for Clinical Sciences, Inc. (CSI) in NJ, where she developed highly specific tests [ELISAs] for detecting infection in mothers and their newborns. She is proud of the introduction of these tests into major hospitals and laboratory sites throughout the United States and around the globe.

After leaving CSI, Dr. Hellen became part of the HIV-assay development team at E. I. DuPont Nemours. In 1990 she left the group to become Founder and President of M-Cap Technologies International, a division of DuPont ConAgra Visions [a joint venture between DuPont and ConAgra]. Dr. Hellen also served as Vice President of the company when it became a separate entity [DCV Inc.] from DuPont and ConAgra. She established research programs for DCV Inc’s various science-oriented businesses, and helped design the quality assurance and quality control programs used to monitor the quality and uniformity of each batch of i26 powder and Legacy for Life's i26 COMPLETE support. Another of her primary responsibilities was the design of protocols for pre-clinical and clinical trials. Their results validated the structure and function claims made about i26.

A member of the New York Academy of Sciences, American Academy of Anti-Aging Medicine, and the American Society for Nutrition, Dr. Hellen is widely published and holds patents and applications for polyvalent hyperimmune egg, including pivotal gastrointestinal health patents.

Among a few select individuals, Dr. Hellen has been cited in many biographical references including...
Who's Who in America 62nd Edition 2008
Who's Who of American Women, 2006-2007 25th Sliver Anniversary Edition
Who’s Who in Medicine and Healthcare 2006-2007
2005 Woman of Achievement Award
International Scientist of the Year-2004
American Men and Women of Science (21st Edition) (The premier biographical reference on North American Scientists)

Dr. Hellen Greenblatt is loved the world around for helping so many people in so many ways. Her decades of research as an immunologist and microbiologist has led to breakthrough discoveries that have given thousands of people better health & wellness.

As a child of parents who immigrated to New York City after a devastating European war experience, Dr. Hellen Greenblatt's upbringing instilled two primary values and goals: getting the best education possible and helping as many people as possible.

"My childhood was spent in a tough neighborhood in Brooklyn, NY. My most persistent memory of that time is seeing some of the older neighborhood women laboriously trying to cross the street, stooped over with pain, as drivers impatiently honked their horns and sometimes shouted obscenities. I realized early on that it was not fair that so many people have to suffer so much with limited mobility and pain, and wondered what I could do about it. I decided I wanted to become a scientist and spend my life making a difference for people. I chose being a scientist because physicians help their patients mostly on a one-to-one basis, but as a scientist I felt I could possibly make discoveries that could affect millions for years to come." - Dr. Hellen Greenblatt

Dr. Hellen feels very fortunate to have realized her goal... with the development of i26®, she is definitely helping masses of people all over the world.

"For the last decade, i26® and its underlying naturally-based technology have been my focus and all-consuming passion. Although, initially I was highly skeptical of the technology (and tried to disprove its efficacy), the laboratory as well as pre-clinical and clinical trials proved without question that i26 helps the body balance and modulate immune responses. There is no question for me, and for tens of thousand of others, that daily consumption of i26 leads to dramatic quality of life changes."
- Dr. Hellen Greenblatt

"i26 is a common sense approach to maintaining and supporting one’s health. A balanced immune system is vital to maintaining optimal health. i26 lets the body do what it does best, naturally."

- Dr. Hellen Greenblatt

Outside Forces and the Immune System

Questions and Answers

What is i26?

i26 is an all-natural egg powder made from special hyperimmune eggs that deliver antibodies and complex bioactive immune factors to help your body balance its immune inflammatory responses.

I already take vitamins. Why do I need i26?

Vitamins are important for nutritional support and indirectly help the immune system. i26 Hyperimmune Egg is in a category all its own. It partners directly with the body by providing antibodies and other immune factors not found in any vitamin, mineral, or herb.

Does i26 "boost" the immune system?

No. i26 does not artificially "boost" the immune system. It helps the immune system heal and balance itself to achieve optimal performance.

What scientific detail is available for health practitioners?

The Web site HyperimmuneEgg.org provides scientific information on the hyperimmune egg ingredient. Details appear in the Physicians' Desk Reference, while other information is available as publications in peer-reviewed scientific journals.

Are there other products that balance the immune system like i26?

The short answer is a resounding "NO". There may be some products that claim to "boost" the immune system. These so-called "immune products" come from chemical extracts of white blood cells that tend to artificially "force" the body into a "boosted", inappropriate state.

This is certainly not a good option for anyone with an over active immune system that already suffers from too much inflammation, for example those with arthritis, diabetes, lupus, Crohn's bowel disease, etc.

i26 is pure egg powder and helps the body to heal itself by letting it return to it own natural balance. Also, an important point is that all the published research on i26 Hyperimmune Egg was conducted with the same exact ingredient that you and I consume each day, not some other company's laboratory product.

How does i26 compare to fruit juices or extracts from fruits and vegetables?

A wide variety of colorful phytonutrient-rich fruits and vegetables are important for our health. Whole fruits and vegetables are the best way to get these phytonutrients (and their accompanying fiber). Nutrients of all kinds, especially phytonutrients, indirectly affect immune health.

Most fruit juices and perhaps some extracts provide some amount of antioxidants. Antioxidants are important as the immune systems' "clean up crew". Their job is to clear out the dead cells and tissue left after the work of the immune response is done. This is an example of indirect (not direct as is the case with i26) support to the immune system.

How many servings of i26 are best?

The majority of individuals report that at one, but typically two servings a day of i26 Hyperimmune Egg, they experience major quality of life changes; and they use more as desired when the body is having problems balancing.

Since we are all affected differently by external and internal stressors, the exact number of servings for each individual may vary. Try two servings a day and see what works best for you. Listen to your body in terms of energy and well-being.

How do I know which form of i26 I should consume?

One serving of i26 (4.5 grams) is found in the following products:

one 1 scoop of pure i26 Powder
three 3 i26Chewables
nine 9 i26Capsules
one 1 i26COMPLETE SUPPORT shake
one 1 i26 FIT shake (two scoops of i26FIT)

What is the best way to make i26 part of my daily diet?

Before beginning i26, it is suggested that you temporarily refrain from other supplements and herbs (except for those containing only vitamins). Then, begin by consuming 1/4 of a serving every day 3-4 days. Increase to 1/2 of a serving every day for 3-4 days, then a whole serving for 3-4 days. Finally, add a second scoop of i26 and see how you are feeling.

How do hyperimmune eggs differ from regular supermarket eggs?

The hyperimmune eggs that are used to obtain pure i26 Hyperimmune Egg come from specially selected hens. These eggs contain antibodies, but they have many-fold the concentration of bioactive immune factors found in regular supermarket eggs.

Can't I just eat regular eggs and get the same benefits found in i26?

Supermarket eggs are from hens that have only been exposed to other hens, not to organisms of human interest.

Is i26 approved by the Food and Drug Administration (FDA)?

Only prescription medications can be FDA approved. Dietary supplements like vitamins and i26 are not within their approval jurisdiction. However i26 holds sa-GRAS designation and a Master Food File with the FDA. These designations are difficult to attain and few supplements have been able to qualify for sa-GRAS status (place link into sa-GRAS designation) or a Master Food File.

FDA oversight responsibility for dietary supplements.
Dietary supplements are under the "umbrella" of foods. FDA's Center for Food Safety and Applied Nutrition (CFSAN) is responsible for the agency's oversight of dietary supplements. The FDA tries to monitor the marketplace for potential illegal products (that is, products that may be unsafe, or make false or misleading claims). These efforts include inspections of dietary supplement manufacturers and distributors, the Internet, consumer and trade complaints, occasional laboratory analyses of selected products, and reported adverse events associated with the use of supplements.

Should I stop my prescription drugs when starting i26?

Absolutely not. Never change or stop your prescribed medications without first consulting your prescribing physician. Medications do not interfere with i26 or vice versa, so you can introduce i26 gradually, while still taking your medications. Your doctor can consult their PDR for detailed information on i26. The only known adverse reactions occur in individuals that suffer from severe egg allergies.

Does i26 contain any sugar, dairy products, or gluten?

i26 is a whole food product and has the exact nutritional make up of a traditional table egg. There is no sugar, whey, gluten, sugar or other food ingredients in i26.

How soon after consuming i26 will I start to "feel something"?

Typically, within 3-9 days of consuming at two servings per day of i26 Hyperimmune Egg individuals report experiencing changes in their energy levels and feeling of well-being. Each individual is different and depending on conditions resulting from an over active or under active immune system changes are felt at different intervals.

How many servings of i26 are too many?

Because i26 has the same nutritional value as a regular table egg no adverse effects will result from large-scale consumption. It was proven through a double blind, placebo-controlled study that i26 Hyperimmune Egg actually helps the body maintain healthy cholesterol levels. Some individuals who were dealing with major immune system issues have consumed as much as 30 servings a day with positive results.

How do I know if I'm taking enough servings of i26?

Typically, people feel best when they consume two servings per day. Listen to your body. Your energy levels are a window into our body. As you start to balance, your energy will increase.

When should I increase the number of i26 servings I consume?

During times of increased internal or external stress, when you feel "under the weather" or not your regular self, your immune system is working even harder. You may wish to increase the number of servings you are consuming to help return to immune homeostasis or balance.

How much i26 should I give my child?

If using pure i26 powder, start with 1/8 of a serving for several days, then 1/4. If you desire more, then gradually increase to 1/2 of a serving, 3/4 of a serving and finally a full scoop. See how your child focuses their energy to decide what amount is appropriate.

Can pregnant or nursing women consume i26?

Yes. If you can eat eggs, then you can consume i26. Many women have used i26 before, during and after their pregnancy and their babies are doing great! Of course, as with any diet changes during pregnancy, you should first consult your health professional.

Is there a loading period with i26?

Yes, but it may be different for each person. It is recommended that you consume i26 for a minimum of 30 continuous days to experience its full effects.

Will i26 increase my cholesterol levels?

The science supports the fact that for most of the population, the contribution of dietary cholesterol (what you eat) to your cholesterol levels in the blood is minimal. One would need to consume 15 servings of i26 to get the amount of cholesterol in a single supermarket egg. (Additionally, a double-blind placebo-controlled study, partially funded by the U.S. Army, Nutrition Division, reported that cholesterol levels were not raised in subjects on i26; in fact, cardiovascular health was supported.**)

What supplements can I take along with i26?

It is recommended that you start with a "clean slate." It is best not to take products like herbs, animal, or plant extracts when you are starting i26. You may incorporate them later, one at a time, when you know how much i26 makes you feel best.

Do people consuming i26 for long periods of time become tolerant or dependent?

No, you will not become tolerant or dependent. People have taken i26 Hyperimmune Egg for over 10 years and are still using the same number of servings as when they started. When you consume i26, you simply provide the body with a buffet of compounds that help support balanced immune function. These immune elements remain in the body for about 3 days.

I have diabetes. Can I still take i26 COMPLETE SUPPORT?

i26COMPLETE SUPPORT has only 8 grams of sugar per scoop, much less than a typical bowl of cereal. Many people with diabetes find that consuming i26 helps their quality of life. Just start gradually and monitor your glucose levels to make sure you are not re-balancing too rapidly.

I have a medical condition. How will i26 affect me?

i26 does not cure, treat or prevent disease. However, an optimized immune system will make a difference in your quality of life. Start gradually, consuming one scoop of i26 (4.5g) each day. Slowly increase to 3, then 4 scoops per day (more as desired) and see how you feel.

Can a transplant patient take i26?

i26 is pure egg; if you can eat eggs, then you can consume i26. i26 does not "boost" immune function, but instead helps the body to optimize it. As a transplant patient, though, it is essential that you check with your doctor before adding any supplements to your diet.

Can I take enzymes while taking i26?

Taking enzymes while consuming i26 may destroy some of the larger immune components and proteins found in this ingredient. However, you can take enzymes 4-6 hours after your i26. For example, use i26 during the morning hours and if you think the enzymes are still necessary after balancing your digestive tract with i26, use enzymes at your evening meal.

I have a medical question. Can someone at Legacy for Life answer it for me?

Legacy for Life is a dietary supplement company, not a pharmaceutical company. For medical questions please consult with your health practitioner.

**Cholesterol:

The United States Military tested the equivalent of i26COMPLETE SUPPORT in the gold standard of all clinical trials, a double-blind, placebo-controlled trial. None of the subjects, nor the doctors, knew who they were taking the product with i26, or one without i26. The results of the study showed no increase in cholesterol levels. Instead, it showed their cardiovascular systems were supported. The scientific paper on this study can be found at www.HyperimmuneEgg.org In formal clinical trials, no physician has ever reported increased cholesterol levels in subjects using i26.

Testimonials

i26 gave me my life back!
During a trip to Mexico I got a severe case of food poisoning. Unfortunately for me it wrecked by entire system. I became so sick that I was flown out of the country back to Florida for treatment. The doctors were able to help me get rid of the food poisoning but I was left with severe joint and muscle pain. I was so sensitive to the touch that even laying down hurt. My life literally had gone from very active to just trying to get by. I went from doctor to doctor going through a countless number of tests but all the physicians said the same thing, they could not find anything wrong with me. Finally, one of the specialist suggested I go see a Rheumatologist. He was able to tell me that I did not have a life threatening problem but I did have a problem that he could not help with. There were no pharmaceticals available that were really effective and all came with bad side effects. I had already tried most of them and was not interested in trying them again. He suggested I go search for anything that might help.

The Call
I can remember it like it was yesterday, a friend called me and suggested I try i26, a product she had found to help with a problem she was having with her joints. Well, I had already tried everything else even going as far as laying in tubs of vinegar so I was up for anything. After only three days I was up feeling pretty well. Well enough that my husband noticed I was moving much better. He asked what was going on and I remember telling him I'm not sure, "I feel pretty good maybe its that egg stuff". That was eight years ago and I have never been without i26. My muscle pain and joint soreness has all but disappeared. I am not completely active and working full time. What I discovered later was that when I contracted food poisoning it sent my system in chaos. My immune system went into overdrive pumping out huge amounts of inflammation and in my weakened state a problem that had laid dormant was now able to surface. Once I was able to get my immune system back into balance my body was able to deal with the muscle and joint disorder I was suffering from. If more people would try to find the root of the problem and not try to manage the symptoms they would be much better off. I don't really understand how it all works but I do know that i26 gave me my life back.

- Jan M. (Florida)

1,238 days and counting
My entire family has been using i26 for over 3 years and with the exception of some light allergy problems all six of us have been well the entire time. My four children have not missed a day of school and my husband and I have not missed a day of work since we started taking i26. If we feel like we are starting to come down with something we double up on our servings and let our immune systems do the rest. I have recommended the product to many families in our community and almost all have the same experience as we do. Before i26 we would get sick in the winter and end up needing antibiotics because a cold would get out of control or something. Its nice to not have to worry about that any longer. We try to eat right and the kids are also active in sports. Other than that its i26.

- Jenny M. (Oklahoma City, OK)

I use i26 for one simple reason "IT WORKS"
I've been racing motocross since I was a kid so I have first hand experience at the toll it can take on your body as you age. My passion now is racing vintage motocross bikes like the ones I rode in the 70's. Now that I am 52 and like most of us head back to work every Monday, recovering from my weekend competition is crucial. The older bikes really deliver a pounding to my body and soreness and aches and pains are a real issue. No one wants to walk around like an old man at the office. Thank goodness I found i26! Since I started taking i26 I have not had the stiffness and sore muscles that come with racing on the weekends. My recovery without i26 would go well into mid week, not anymore. I am completely ready to go without any problems by Tuesday.

- Bret H. (Phoenix, AZ)

The older I get the more thankful I am for i26. 79 and doing fine!
My son forced me to start taking i26 and Flex and man am I glad he did. I was complaining about my knees and feet hurting so much I could not take my walks like I wanted to. I had started to put on weight and was unhappy about it. I started taking 2 scoops and 2 Flex, it took about 3 weeks before I realized I was not hurting like before. I was able to start walking my neighborhood again soon after that. The best part is I can't tell you how good it is at my age not to ache and I have not been sick at all since I started taking i26. I don't like everything my son makes me do but I sure am glad he insisted I start i26.

- Gloria M. (Marshall, TX)

That Egg Stuff
I have always been active but a little thing called Throat Cancer slowed me down. In short I started treatments but like many in my position felt very lethargic, I had some stomach issues because of the medicine but most of all I had zero energy. It took all I had to get up most days but I thought that was normal. I was able to complete treatments but was still very weak until a business colleague suggested i26. I checked with my doctor and even though he did not know about i26 he could find nothing wrong with eating what is essentially egg. We started putting small amounts in my feeding tube then gradually increasing the amount. After several days I had much, much more energy. I figured I was just getting better because it had been a week since my last treatment so I stopped taking the egg. Well, after 4 days I was back in bed and decided to start "That Egg Stuff" again. I am now a believer in i26. Within a few days I was starting to feel like myself again, walking, even skeet shooting with my sons. I will never be without it and try to tell my story to anyone who will listen.

- Quinton S. (Colorado Springs, CO)

My incredible story, my digestive issues are gone.
Over 15 years ago I couldn't absorb nutrients, I was losing weight (I went as low as 112 lbs @ 5'10"!), had severe abdominal discomfort all day long, abnormal and infrequent bowel movements, and I was tired all the time--my life was misery.

One evening I was rushed to the hospital because my colon had ruptured and a very severe infection was spreading rapidly throughout my body. There was no choice but to have emergency surgery and hopefully catch the infection before it spread further.

The surgery that followed changed my life for years, even though the colostomy was only supposed to be temporary. The doctor resectioned the colon, connecting it to my stomach wall so I had to excrete into a bag.

Now, not only did I have to deal with all of the aforementioned symptoms but also had the unpleasant task of dealing with "this bag" hanging from the outside of my stomach. When you suffer from a medical condition like this, you have to be strong enough to fight the physical symptoms but you also have to be strong mentally to fight changes in your appearance and life. Going from 140 or 145 lbs. to as low as 112 and looking like, as my Mother says now, a POW, takes a mental toughness that I never realized I had. The battle was just beginning! Physically and emotionally I was drained from the battle.

Many years passed, with little or no change and it was not easy coming to terms that the doctor said that I would have to live with this the rest of my life. Any medications I took not only had side-effects, but the more I used them the less effective they became.

My life basically consisted of going to work (if I had the energy), coming home and lying on the couch or in bed, eating very little dinner, visiting the bathroom frequently, taking medication that provided very little if any relief and going to bed. Trying to sleep through the night was impossible. I would wake up frequently because of the abdominal discomfort, attempt to go to the bathroom and either not be able to or have an abnormal movement. My sleep was interrupted all night long and I never felt rested. This continued day after day, week after week, month after month--basically, I had no life!

I had come to the realization that I would have to live with lack of quality of life and the so-called "temporary" bag. While waiting to see my doctor for an appointment, I was telling a man about my problems and he told me he had been taking this product called I26 and that it had changed his quality of life dramatically.

I was really skeptical because I had tried many supplements before, but decided to check it out and get some.

Boy was I surprised! I started using i26 Hyperimmune Egg about 9 years ago and have been on it since then. My results have been nothing short of phenomenal! My bowels are normal, I sleep through the night, I have a great appetite, and I am back to a healthy 170 lbs. After years I started exercising again, got back to my favorite game of golf and my energy levels have changed significantly.

After only four months of being on i26 Hyperimmune Egg my surgeon said I had a pink, healthy colon and I had surgery to reconnect my colon. My surgeon was pleased and advised me there is a 95% chance there would not be a recurrence of my intestinal issues.

I am convinced that being on i26 made all the difference in my body being able to balance my immune system and my digestive tract and I thank God that I met that man in the reception room.

Timeline:

Mid 1995, intestinal discomfort and poor quality of life
Nov. 1996, colon ruptured and emergency surgery with resulting colostomy bag.
Apr. 2001, started i26. This is the ONLY change in my diet.
Jun. 2001, doctor scoped colon, found pink, healthy intestine. Previous to this he would not even think about reconnecting.
Sep. 2001, colon reconnected, NO MORE BAG!!! (after five (5) years of suffering)
Dec. 2003, a healthy 170 lbs (on a 5'10" frame) and life is good!
June 2009, 175lbs and feeling very healthy. Blood work normal.

- John S. (Virginia)

No more aches and pains and plenty of energy
Some 12 years ago, I was in a bad car accident and ended up with a broken hip and back. My discomfort was significant and I eventually ended up with crutches. When I was told that I needed a hip replacement, I started on i26®, FLEX and EICO-BALANCE^™. Then, eight months ago, I broke my fibular. My surgeon was impressed with my relative lack of discomfort and how fast I healed. He compared current x-rays to my previous films and said that he no longer thought I was a candidate for hip replacement, especially since the daily aches and discomforts of my life had disappeared. I wanted a second opinion. My new physician was so impressed by the changes and in my total level of comfort that she is now suggesting i26 to her new patients. At age 75, i26 and FLEX give me energy, a better night's rest, allow me to attend to my farm animals again, and have kept me functioning even through the winter months. My quality of life has improved significantly! Thank you Legacy! I hope I shall never be without i26!"

- Eschi W. (QUICKSBURG, VA)

No more flakey embarrassing skin problems! 26 years of topical solutions and injections could not do what all natural i26 could.
I have had a skin disorder that has plagued my life for about 26 years !! I did not have the worst case ever but it definitely was awful. My scalp was so bad that I was embarrassed every time I got a hair cut and I couldn't wear black shirts because it was like a bad case of dandruff. It was on my forehead so I was forced to have bangs to hide it as best as I could. I had it really bad on my knees and various spots on my legs so I could never wear a dress or shorts. It was also on my back, torso, elbows and inside my ears. It is a very ugly disease and it really beats up your self esteem. It truly has a devastating effect on your life because it is so visible. I would take my kids to the pool and have to suffocate in a cover up while everyone else was enjoying the water in their bathing suits. My kids friends would always say "what's wrong with your knees?", or "ewww, what's on your elbows", if I tried to uncover a bit. It literally changed the way I dressed and the way I felt about myself for many years. I was skeptical about how much i26 would help because it did not advertise any help for such a problem. A friend told me about a friend of theirs that swore it took away their skin problems, so I thought I had nothing to lose. Well I did lose -- my horrible skin problems!!!!!!!!!!!!!! I am so thrilled, I feel truly like I have been born again, with someone else's great skin!! I cannot tell you how much money and time I have invested on topical prescriptions, puva light treatments, and even injections that have a list of side effects a mile long and can even cause death!!!! For over half of my life I have been fighting this horrible problem and thanks to i26, I have a normal life again! I cannot tell you how grateful I am and I am telling everyone I know about it. I am going on vacation this week and can't wait to show off my new skin!!!!! Thank you from the bottom of my soul!!!!

Kind regards,
Lisa

-Lisa V. (Maine)

I can play golf again!
"I am 75 years old and have had back problems since I was in my thirties. About 22 years ago, I had to give up playing golf due to the aches it caused. Maybe because of the lack of physical activity, I had to have a double bypass in 1998. I also started to get dizzy and had problems with my memory.

"Then, about six years ago, I began taking i26 and FLEX. Now, thanks to my body's healing abilities, the addition of i26 and FLEX, I find I'm no longer dizzy, my memory has come back, and I am playing golf on a weekly basis! Plus, all the women tell me I look 10 years younger than my chronological age.

"By the way, I just had blood work done and my physician was going down the list of results saying, 'Great, great, great' when he stopped in the middle of reading and said to me, 'You are 75 years old and you are so healthy!' It was as if he didn't understand!"

- Jerry W. (Florida)

My son no longer needs breathing treatments!
My son has had to endure more colds and ear infections in his 5 years than I have had to in my whole life. What is interesting is that he does not seem to be alone, it has become a common problem with many kids. It had resulted in many trips to the doctor, the pattern was a simple cold would turn into an infection that would lead to antibiotics and 2x per day breathing treatments. We were convinced to try i26 after a friend told us of their experience with their son. I checked out the safety of the product and if it was Ok for kids and I am glad I made the decision to try it. It made sense that if his immune system was working right he would not get as sick as often and its true. We have eliminated the need for breathing treatments ($500 per month) and he only occasionally gets a stuffy nose. He wants his Strawberry Milk (i26 Complete Support) every morning. We now have the entire family on i26 and tell every mom we run into about it.

- Nick B. (Corn,

Chapter 13

Proper Hydration

The human body is primarily made up of water (approximately 75 percent) .

Water is essential in eliminating wastes, absorbing nutrients, for cellular activity, organ function, and all of the other actions necessary for life. Without sufficient amounts of water, our bodies would be unable eliminate the environmental toxins that we are continuously exposed to. Drinking enough water is essential for preventing disease and experiencing a sense of well-being. The skin, stomach, liver, kidney, heart, and brain rely on the proper intake of water .

Heart disease, obesity, diabetes, chronic fatigue, chronic pain, headaches, high blood pressure, cancer, Alzheimer`s, and many other diseases are often preceded by many years of not consuming enough water.

Many illnesses could be significantly improved by simply providing the body with the sufficient amount of water, to eliminate toxins & wastes. When dehydrated, the body becomes seriously stressed, just as it would be if it were in a drought. This creates a fight or flight scenario, meaning that stress chemicals are released to deal with the problematic situation. When these chemicals are continually released (over a long period of time) the onset of chronic diseases are inevitable.

Approximately 2 liters of water are needed per day, for one to be properly hydrated.

When alcohol, caffeine, or carbonated drinks are consumed, as well as exposure to unnatural food, drugs, cigarettes, environmental toxins, and emotional stress, more water is required to maintain or achieve a homeostasis (perfect balance).

The beginning signs of dehydration are performance degradation, a dry sticky mouth, headaches, lethargy, tiredness, dizziness, light-headedness, thirst, decreased urine production, dark urine color and muscle weakness.

The symptoms of severe dehydration are extreme thirst, very little urine production, irritability, confusion, very dark urine (brown), decreased skin turgor (elastic ability), sunken eyes, very little to no sweating, low blood pressure, rapid heart rate, fever, delirium, and possible unconsciousness.

Benefits of Drinking Water

Pure water carries out many important functions in the body. It clears toxins from your system, reduces your appetite, regulates sodium levels, increases your metabolism, and assists in maintaining muscle tone.

If one does not drink enough water, ones kidneys cannot flush out impurities, which in turn, impacts other organs such as the liver (which is responsible for metabolizing fats).

Another challenge brought on by dehydration is fatigue.

Drinking water will help to energize you and keep you active.

The Benefits of Proper Hydration:

More energy
Improves mobility
Increased power
More endurance
Stay cooler
Feel better
More Speed
Improved recovery time
Helps to burn calories

Chapter 14

Fiber and Intestinal Flora

Fiber is the part of the food that cannot be broken down by the enzymes in the digestive tract, so fiber passes through without being absorbed. Fiber helps shield the carbohydrates in food from immediate digestion, so the sugars in fiber-rich foods tend to be absorbed into the bloodstream more slowly.

Fibers have an intestinal cleansing action, which keeps the digestive tract clean. A diet rich in fiber is protective against a wide variety of diseases, including heart disease, cancer of the colon and rectum, varicose veins, hemorrhoids, phlebitis, obesity, and type 2 diabetes.

The consumption of dietary fibers lowers blood cholesterol levels, prevents constipation, and helps to normalize blood glucose and insulin levels.

Fibers that are incompletely or slowly fermented by microflora in the large intestine promote normal laxation and are integral components of diet plans to treat constipation, and prevent the development of diverticulosis and diverticulitis.

A diet adequate in fiber-containing foods is also usually rich in micronutrients and nonnutritive ingredients that have additional health benefits. A fiber-rich meal is processed more slowly, which promotes earlier satiety, and is frequently less calorically dense and lower in fat and added sugars. All of these characteristics are features of a dietary pattern to treat and prevent obesity.

Maintenance of body weight in the inactive older adult is accomplished in part by decreasing food intake. Even with a fiber-rich diet, a supplement may be needed to bring fiber intakes into an adequate range to prevent constipation.

One should begin any health smart program by adding enough fiber to their diet. This is of the utmost importance because in the processed foods that we eat we normally do not get even half of the fiber that our body’s require. Our daily requirement of fiber is between 30 to 50 grams per day. Our “Standard American Diet” provides us with an average of 12 grams or 2¼ tablespoons per day.

It is no wonder that the “Standard American” is riddled with Colon Cancer, Diverticulitous and Cholitis.

Examples of fiber are:

APPLE PECTIN

Acts as a detoxifier by eliminating heavy metals and toxins from the body; slows down the absorption of sugar, lessens the severity of diabetes, is an excellent source of soluble fiber which lowers cholesterol levels and regulates blood pressure, reduces the risk of heart disease and prevents gallstones, contains anti-oxidant properties which protect the lining of blood vessels, and improves stool consistency.

FENNEL SEED

Rids the intestinal tract of mucus; helps with coughs and persistent bronchitis by dissolving mucus in the upper respiratory tract; rids the body of pinworms; opens obstructions of the liver, spleen and gall bladder; relaxes the smooth muscle lining of the digestive tract to help expel gas; has a mild estrogenic effect, meaning it acts like the female sex hormone, estrogen; relieves gastrointestinal spasms; effective in the treatment of gout; has shown to cure colic in infants.

FLAX SEED

Acts as a broom sweeping the colon of toxic material, metabolic waste, and dried mucus; is excellent food for "friendly bacteria" in the intestine; contains lignans that have anti-viral, anti-bacterial, anti-fungal, and anti-cancer properties; contains lecithin which breaks up fats and cholesterol; contains mucilage which aids digestion by increasing bulk and preventing constipation; reduces the risk of colon cancer; helps stabilize blood glucose levels; fights tumor formation; enhances cardio-vascular health; acts as a buffer for excess stomach acid.

OAT BRAN

A water soluble fiber that assists in lowering cholesterol and triglyceride levels; keeps the gastrointestinal tract in good working order; helps prevent constipation, hemorrhoids, and diverticulitis; aids in weight loss; reduces plaque buildup by suppressing the adhesive molecules which make blood cells stick to artery walls; reduces the risk of colon cancer; removes toxins; regulates blood glucose levels; lowers blood pressure; improves stool consistency.

PSYLLIUM SEEDS

Contains mucilage that lubricates and cleanses the areas through which it passes; cleanses the large intestines and expels toxins; supplies pure bulk fiber that promotes normal bowel function; promotes a healthy colon; used to treat irritable bowel syndrome; reduces cholesterol and blood sugar levels; used to treat hemorrhoids and yeast infections.

RICE BRAN

Is a water-soluble fiber that helps diabetics maintain appropriate blood sugar levels; lowers cholesterol levels; keeps the gastrointestinal tract in good working order; contains Omega-3 and Omega-6 fatty acids.

WHEAT GERM

Is the reproductive area or embryo from which the seed germinates to form the sprout that becomes the green wheat grass. It is a nutritious super food rich in B-Vitamins, Vitamin E, enzymes, and minerals. It is also rich in Octacosanol, which has shown to lower blood cholesterol, improve energy levels, enhance endurance and stamina; quickens reflexes, sparks alertness, and improves oxygen utilization. Helps prevent heart disease, strokes, and cancer. Consist of 30% protein and 15% soluble fiber.

Additional Considerations to Intestinal Health:

Your digestive tract is a complex ecosystem that's home to millions of microorganisms (intestinal flora), including more than 500 species of bacteria. Many of these bacteria are beneficial, performing essential functions, such as synthesizing certain vitamins, stimulating your immune system, and helping to protect one from harmful viruses and “bad” bacteria.

Some of the bacteria that normally inhabit your intestinal tract are potentially dangerous. They are usually kept in check by beneficial bacteria unless the delicate balance between the two is disturbed by illness, or medications.

Antibiotics can be especially disruptive to intestinal flora (the bacteria that normally live in the colon) because they destroy beneficial bacteria along with harmful ones. Without enough "good" microorganisms, "bad" bacteria that are resistant to the antibiotic you received grow out of control, producing toxins that can damage the bowel wall and trigger inflammation.

Antibiotics first came into general use for soldiers during World War II. Since then, antibiotics have saved millions of lives. But like all drugs, antibiotics have side effects.

In addition to disrupting the balance of microorganisms in your digestive tract, antibiotics can also affect the following:

Ø Rate of digestion. Antibiotics, such as erythromycin, can cause food to leave your stomach too quickly, causing nausea and vomiting. Other antibiotics may increase intestinal contractions, speeding up the rate at which food moves through your small intestine and contributing to diarrhea.

Ø The breakdown of food. Antibiotics may affect the way your body metabolizes fatty acids.

If one is undergoing antibiotic therapy one should include the suplimentation of certain intestinal flora. This is possible by consuming certain yogurts (ones comprised of active living cultures) and/or taking probiotics (“friendly” bacteria (flora) that promote gastrointestinal health).

The four main species of probiotics are:

Ø Lactobacillus acidophilus

Ø Bifid bacterium

Ø Lactobacillus paracasei

Ø Streptococcus thermophilus

Most can be purchased at any grocery store and all can be obtained via a health food store.

Lactobacilli are bacteria that normally live in the human small intestine and vagina.

It is the most commonly used probiotic, or "friendly" bacteria. Such healthy bacteria inhabit the intestines and vagina and protect against the entrance and proliferation of "bad" organisms that can cause disease. Lactobacillus acidophilus is generally considered to be beneficial because it produces vitamin K, lactase, and anti-microbial substances such as acidolin, acidolphilin, lactocidin, and bacteriocin.

The breakdown of food by L. acidophilus leads to production of lactic acid, hydrogen peroxide, and other byproducts that make the environment hostile for undesired organisms. L. acidophilus also produces lactase, the enzyme that breaks down milk sugar (lactose) into simple sugars. People who are lactose intolerant do not produce this enzyme. For this reason, L. acidophilus supplements may be beneficial for these individuals.

Probiotics offer a variety of potential therapeutic uses. These include the following:

Replacing the "friendly" intestinal bacteria destroyed by antibiotics.
Aiding digestion and suppressing disease-causing bacteria.
Preventing and treating diarrhea, including infectious diarrhea, particularly from rotavirus (a virus that commonly causes diarrhea in children).
Treating overgrowth of "bad" organisms in the gastrointestinal tract (a condition that tends to cause diarrhea and may occur from use of antibiotics).
Alleviating symptoms of irritable bowel syndrome and, possibly, inflammatory bowel disease (such as Crohn's disease and ulcerative colitis).
Preventing and/or reducing the recurrence of vaginal yeast infections, urinary tract infections, and cystitis (bladder inflammation).
Improving lactose absorption digestion in people who are lactose intolerant
Enhancing the immune response.
Aiding the treatment of respiratory infections such as sinusitis, bronchitis, and pneumonia.
Lowering risk of allergies. Examples include asthma, hay fever, food allergies to milk, and skin reactions such as eczema.
Helping to treat high cholesterol.
Reducing the risk of recurring bladder tumors once this cancer has been treated.
Other conditions under investigation for use of probiotics include colon cancer, HIV related diarrhea, and Helicobacter pylori, an organism that can lead to development of ulcers.

The primary dietary sources of L. acidophilus include milk enriched with acidophilus, yogurt containing live L. acidophilus cultures.

Prebiotics occur naturally in foods, but supplements provide a more concentrated source of this substance. Prebiotics are found in breast milk, onions, tomatoes, bananas, honey, barley, garlic and wheat.

L. acidophilus preparations consist of dried or liquid cultures of living bacteria. They are available in the following forms:

Freeze-dried granules
Freeze-dried powders
Freeze-dried capsules
Liquid L. acidophilus preparations (which must be kept refrigerated)

The recommended doses of L. acidophilus vary depending on the health condition being treated. The following list provides guidelines for the most common uses:

Prevention or treatment of diarrhea: 1 to 2 billion viable cells per day (some experts may recommend up to ten billion cells per day)
Vaginal infections: 8 ounces of yogurt (with live active cultures containing one of the Lactobacillus or Bifidobacteriu) daily or an oral daily supplement containing at least 1 to 2 billion live organisms.
Cystitis: 1 to 2 capsules or tablets inserted into the vagina nightly for two weeks
Maintaining normal intestinal flora: 1 to 10 billion viable cells per day

Chapter 15

Protein

Proteins provide the structure for all living things.

Each living organism is composed of protein; from the largest of animals, to the smallest of cells. In the human body, protein matter makes up the organs, muscles, ligaments, nails, hair, vital bodily fluids, and glands and these proteins are critical for the development of bones. Next to water, protein makes up the greatest portion of our body weight

The hormones and enzymes that catalyze (cause or speeds a chemical change) and control all bodily processes are proteins. Proteins also assist in the exchange of nutrients between the cellular fluids and the tissues, blood and lymph. The genetic code contained in each cell’s DNA is actually information for how to make the cell’s protein.

Even though it sounds like it is just one substance, protein is really a combination of many chemicals called amino acids. The protein that we eat is broken down into amino acids, which the body then uses to build specific proteins needed for the body. Proteins are chains of amino acids that have been linked together. Each individual protein is composed of a specific group of amino acids, in a specific order. That specific order is what gives the proteins their exact functions and characteristics.

Scientists have found 20 different amino acids in protein, and these 20 amino acids can join together to make thousands of different proteins.

At least 10,000 different proteins make you what you are, and keep you that way. Each protein is made for a specific need. Proteins are not interchangeable.

Following genetic instructions, the body strings together amino acids. Some genes call for short chains, others are blueprints for long chains that fold, origami-like, into intricate, three-dimensional structures. Because the body doesn't store amino acids, as it does fats or carbohydrates, it needs a daily supply of amino acids to make new protein.

Some types of amino acids are made inside the body, these are called nonessential amino acids, of which there are 11. They are necessary, needed to keep your body functioning properly - but are not essential as part of the food you eat.

The essential amino acids, of which there are nine, must come from food. That is why eating foods with protein is of the utmost importance, we must give our body’s that which it needs, the amino acids.

It's easy to get the protein your body needs. Protein is found in tasty, satisfying foods like meat, chicken, fish, eggs, nuts, cheese, lentils and peas!

Adults need a minimum of 1 gram of protein for every kilogram of body weight per day to keep from slowly breaking down their own tissues. That's about 9 grams of protein for every 20 pounds (the average female will requires a minimum of 50 to 70 grams per day and the average male a minimum of 80 to 100 grams).

Around the world, millions of people don't get enough protein. This protein malnutrition leads to the condition known as kwashiorkor. Lack of protein can cause growth failure, loss of muscle mass, decreased immunity, weakening of the heart and respiratory system, and death.

All protein isn't alike

Some of the protein you eat contains all the amino acids needed to construct new proteins. This kind is called complete protein. Animal sources of protein tend to be complete.

Other protein sources lack one or more amino acids that the body can't make from scratch or create by modifying another amino acid; these are called incomplete proteins, usually found in fruits, vegetables, grains, and nuts. Vegetarians need to be aware of this difference. To get all the amino acids needed to make new protein, and thus to keep the body's systems in good shape, people who don't eat meat, fish, poultry, eggs, or dairy products should eat a variety of protein-containing foods each day.

Protein and chronic disease

Cardiovascular disease:

In the Nurses' Health Study, women who ate the most protein (about 110 grams per day) were 25 percent less likely to have had a heart attack or to have died of heart disease than the women who ate the least protein (about 68 grams per day) over a 14-year period. Whether the protein came from animals or vegetables--or whether it was part of low-fat or higher-fat diets--didn't seem to matter. These results offer reassurance that eating a lot of protein doesn't harm the heart. In fact, it is possible that eating more protein while cutting back on easily digested carbohydrates may be beneficial to the heart.

Weight control:

A diet that includes more protein and less carbohydrate is more effective for losing weight or keeping weight steady than a high-carbohydrate diet. Eating high-protein foods such as beef, chicken, fish, or beans makes you feel fuller longer; they slow the movement of food from the stomach to the intestine, which delays the hunger signals. The digestion of protein, when compared to that of carbohydrates, results in smaller, steadier increases in blood sugar. This helps avoid the steep climbs and drops in blood sugar--which trigger hunger pangs that occur after eating, rapidly digested carbohydrates.

Nuts for the Heart:

Many people think of nuts as just another junk food snack. In reality, nuts are excellent sources of protein and other healthful nutrients.

People who regularly eat nuts are less likely to have heart attacks or die from heart disease than those who rarely eat them. Studies have concluded that people who eat nuts several times a week have a consistent 30 to 50 percent lower risk of myocardial infarction, sudden cardiac death, or cardiovascular disease.

There are several ways that nuts could have such an effect.

The unsaturated fats they contain help lower LDL (bad) cholesterol and raise HDL (good) cholesterol.

One group of unsaturated fat found in walnuts, the omega-3 fatty acids, appears to prevent the development of erratic heart rhythms. Omega-3 fatty acids (which are also found in fatty fish such as salmon and bluefish) may also prevent blood clots, much as aspirin does.

Nuts are rich in arginine, an amino acid needed to make a molecule called nitric oxide that relaxes constricted blood vessels and eases blood flow. They also contain vitamin E, folic acid, potassium, fiber, and other healthful nutrients.

Dietary Sources of Protein

FOOD	SERVING SIZE	WEIGHT in grams	PROTEIN in grams	% Daily Value
Steak	6 ounces	170	49.1	98
Hamburger, extra lean	6 ounces	170	48.6	97
Chicken, roasted	6 ounces	170	42.5	85
Fish	6 ounces	170	41.2	82
Tuna, water packed	6 ounces	170	40.1	80
Beefsteak, broiled	6 ounces	170	38.6	77
Cottage cheese	1 cup	225	28.1	56
Cheese pizza	2 slices	128	15.4	31
Yogurt, low fat	8 ounces	227	11.9	24
Tofu	1/2 cup	126	10.1	20
Lentils, cooked	1/2 cup	99	9	18
Skim milk	1 cup	245	8.4	17
Split peas, cooked	1/2 cup	98	8.1	16
Whole milk	1 cup	244	8	16
Lentil soup	1 cup	242	7.8	16
Kidney beans, cooked	1/2 cup	87	7.6	15
Cheddar cheese	1 ounce	28	7.1	14
Macaroni, cooked	1 cup	140	6.8	14
Soymilk	1 cup	245	6.7	13
Egg	1 large	50	6.3	13
Whole wheat bread	2 slices	56	5.4	11
White bread	2 slices	60	4.9	10
Rice, cooked	1 cup	158	4.3	9
Broccoli, cooked	5 inch piece	140	4.2	8
Baked potato	2x5 inches	156	3	6
Corn, cooked	1 ear	77	2.6	5

One may recall that “A Second Opinion” offers the unrestricted consumption of proteins and highly recommends the unlimited consumption of most vegetables.

It also calls for the elimination of sugars and the restriction of carbohydrates to 20 grams per day.

I would be remiss if I didn't take this opportunity to remind my readers of the healthful properties and unlimited value to be received in the consumption of "i26 Fit ", an innovative and proprietary meal replacement, "snack", and advanced high protein, fiber enriched recovery drink (containing i26 which is designed to address imbalances in your body's metabolic, immune, intestinal, and hormonal systems).

i26 (pure Hyperimmune egg powder) and Fit (with i26)

can be consumed on an unrestricted basis, in accordance to the precepts of "A Second Opinion" diet.

A serving of i26, is equal to 4.5 grams (approximately 1/3) of an enhanced egg, containing no other dietary restrictions than those of conventional eggs:

A serving of "Fit", besides having approximately 1/3rd of the daily allowance of most vitamins and minerals, contains 20 grams of protein, 5 grams of fiber, and a serving of i26 included in it's formulation, has less than 1 gram of sugar and 7 grams of total carbohydrates (2 net carbs), making it the perfect compliment to "the Second Opinion diet"

For more information on Legacy for Life's newest product, "IgY Recovery Proteins",

please refer to Chapter 14... Exercise:

"A new and specific class of protein has been developed that leads to shorter recovery time, less muscle soreness and better overall performance, Igy Recovery Proteins."

Chapter 16

Amino Acids

Amino acids are the end products of protein digestion (hydrolysis).

They are the chemical units or "building blocks" of the body, and are responsible for the production of proteins. Protein substances make up the muscles, tendons, organs, glands, nails, and hair, and are responsible for the growth, repair and maintenance of all cells. Except for water, protein makes up the greatest portion of our body weight.

It is the amino acids, not the protein, that are the essential nutrients for our body. Each amino acid has a specific function in the body. Some amino acids act as neurotransmitters, some amino acids work in the process of carrying information from one nerve cell to another, while others are a precursor (comes before) of neurotransmitters.

Certain amino acids are necessary for the brain to receive and send messages. The blood-brain barrier is part of all of this. The blood-brain barrier is a defensive shield that is designed to protect the brain from toxins and other foreign invaders that are circulating in the blood stream. The cells in the brain that make up certain blood vessels are more tightly meshed together. This prevents water-based substances from getting through. Certain amino acids can get through this barrier and the brain will then use these amino acids to communicate with nerve cells in other parts of the body.

Amino acids have a direct relation with vitamins and minerals. They enable them to perform their specific jobs properly. Even if vitamins and minerals are absorbed by the body they cannot be effective unless the necessary amino acids are present. (For example, the amino acid tyrosine is necessary for the regulation of iron. Low levels of tyrosine will create iron deficiency).

Ø There are twenty-eight commonly known amino acids.

Ø Amino acids are defined as essential amino acids and nonessential amino acids.

Ø Amino Acids that must be obtained from the diet are called "Essential Amino Acids"

Ø The 20 percent of the amino acids not produced by the liver are obtained from the diet.

Ø Amino Acids that the body can manufacture from other sources are called "Non-Essential Amino Acids." (Nonessential does not mean that those amino acids are not needed but rather that the body can synthesize them.)

Ø The term nonessential amino acid means; an amino acid that can be manufactured by the body as needed and do not need to be obtained by our diet.

Ø The liver produces about 80 percent of the amino acids that we need.

Ø If one amino acid is too low or depleted, the body will not function proper

9 Essential Amino Acids

TRYPTOPHAN

LYSINE

HISTIDINE

ISOLEUCINE

LEUCINE

METHIONINE

PHENYLALANINE

THREONINE

VALINE

TRYPTOPHAN (Essential Amino Acid)

A natural relaxant helps alleviate insomnia by inducing normal sleep; reduces anxiety & depression; helps in the treatment of migraine headaches; helps the immune system; helps reduce the risk of artery & heart spasms; works with Lysine in reducing cholesterol levels. Tryptophan is a routine constituent of most protein-based foods or dietary proteins

LYSINE (Essential Amino Acid)

Insures the adequate absorption of calcium; helps form collagen ( which makes up bone cartilage & connective tissues); aids in the production of antibodies, hormones & enzymes. Recent studies have shown that Lysine may be effective against herpes by improving the balance of nutrients that reduce viral growth. A deficiency may result in tiredness, inability to concentrate, irritability, bloodshot eyes, retarded growth, and hair loss, anemia & reproductive problems.

METHIONINE (Essential Amino Acid)

Is a principle supplier of sulfur which prevents disorders of the hair, skin and nails; helps lower cholesterol levels by increasing the liver's production of lecithin; reduces liver fat and protects the kidneys; a natural chelating agent for heavy metals; regulates the formation of ammonia and creates ammonia-free urine which reduces bladder irritation; influences hair follicles and promotes hair growth

PHENYLALAINE (Essential Amino Acid)

Used by the brain to produce Norepinephrine, a chemical that transmits signals between nerve cells and the brain; keeps you awake & alert; reduces hunger pains; functions as an antidepressant and helps improve memory

THREONINE (Essential Amino Acid)

Is an important constituent of collagen, Elastin, and enamel protein; helps prevents fat build-up in the liver; helps the digestive and intestinal tracts function more smoothly; assists metabolism and assimilation

VALINE (Essential Amino Acid)

Promotes mental vigor, muscle coordination and calm emotions.

It has a stimulating effect and is needed for muscle metabolism, repair and growth of tissue and maintaining the nitrogen balance in the body.

LEUCINE & ISOLEUCINE (Essential Amino Acid)

They provide ingredients for the manufacturing of other essential biochemical components in the body, some of which are utilized for the production of energy, stimulants to the upper brain and helping you to be more alert

HISTIDINE (ESSENTIAL AMINO ACID)

Is found abundantly in hemoglobin; has been used in the treatment of rheumatoid arthritis, allergies, ulcers and anemia; is essential for the growth and repair of tissues; important for the maintenance of the myelin sheaths, which protect nerve cells; is needed for the production of both red and white blood cells; protects the body from radiation damage; lowers blood pressure, aids in the removal of heavy metals from the body; aids in sexual arousal.

13 Non-Essential Amino Acids

ARGININE

TYROSINE

GLYCINE

SERINE

GLUTAMIC ACID

TAURINE

ASPARTIC ACID

CYSTEINE & CYSTINE
HISTIDINE

PROLIN

ALANINE

ORNITHINE

GLUTAMINE

ARGININE (Non-Essential Amino Acid)

Studies have shown that is has improved immune responses to bacteria, viruses & tumor cells; promotes wound healing and regeneration of the liver; causes the release of growth hormones; considered crucial for optimal muscle growth and tissue repair

TYROSINE (Non-Essential Amino Acid)

Transmits nerve impulses to the brain; helps overcome depression; Improves memory; increases mental alertness; promotes the healthy functioning of the thyroid, adrenal and pituitary glands.

GLYCINE (Non-Essential Amino Acid)

Helps trigger the release of oxygen to the energy requiring cell-making process; Important in the manufacturing of hormones responsible for a strong immune system.

SERINE (Non-Essential Amino Acid)

A storage source of glucose by the liver and muscles; helps strengthen the immune system by providing antibodies; synthesizes fatty acid sheath around nerve fibers

GLUTAMIC ACID (Non-Essential Amino Acid)

Considered to be nature's "Brain food" by improving mental capacities; helps speed the healing of ulcers; gives a "lift" from fatigue; helps control alcoholism, schizophrenia and the craving for sugar.

ASPARTIC ACID (Non-Essential Amino Acid)

Aids in the expulsion of harmful ammonia from the body. When ammonia enters the circulatory system it acts as a highly toxic substance which can be harmful to the central nervous system. Recent studies have shown that Aspartic Acid may increase resistance to fatigue and increase endurance.

TAURINE (Non-Essential Amino Acid)

Helps stabilize the excitability of membranes, which is very important in the control of epileptic seizures. Taurine and sulfur are considered to be factors necessary for the control of many biochemical changes that take place in the aging process; aids in the clearing of free radical wastes

CYSTEINE & CYSTINE (NON-ESSENTIAL AMINO ACID)

Functions as an antioxidant and is a powerful aid to the body in detoxifying harmful toxins, protecting against radiation damage and pollution; protects the liver and brain from damage due to alcohol, drugs, and toxic compounds found in cigarette smoke; has been used to treat rheumatoid arthritis and hardening of the arteries; promotes the recovery from severe burns and surgery; it can help slow down the aging process, it promotes the burning of fat and the building of muscle; deactivate free radicals, neutralize toxins; aids in protein synthesis and presents cellular change. It is necessary for the formation of the skin, which aids in the recovery from burns and surgical operations. Hair and skin are made up 10-14% Cystine

HISTIDINE (Non-Essential Amino Acid)

Is found abundantly in hemoglobin; has been used in the treatment of rheumatoid arthritis, allergic diseases, ulcers & anemia. A deficiency can cause poor hearing.

PROLINE (Non-Essential Amino Acid)

Is extremely important for the proper functioning of joints and tendons; also helps maintain and strengthen heart muscles.

ALANINE (Non-Essential Amino Acid)

Is an important source of energy for muscle tissue, the brain and central nervous system; strengthens the immune system by producing antibodies; helps in the metabolism of sugars and organic acids

GLUTAMINE (NON-ESSENTIAL AMINO ACID)

The most abundant amino acid found in muscles; helps build and maintain muscle tissue; helps prevent muscle wasting that can accompany prolonged bed rest or diseases such as cancer and AIDS; a "brain fuel" that increases brain function and mental activity; assists in maintaining the proper acid/alkaline balance in the body; promotes a healthy digestive tract; shortens the healing time of ulcers and alleviates fatigue, depression and impotence; decreases sugar cravings and the desire for alcohol; recently used in the treatment of schizophrenia and senility.

ORNITHINE (NON-ESSENTIAL AMINO ACID)

Helps to prompt the release of growth hormones, which promotes the metabolism of excess body fat (this effect is enhanced if combined with Arginine and Carnitine); is necessary for a healthy immune system; detoxifies ammonia and aids in liver regeneration; stimulates insulin secretion and helps insulin work as an anabolic (muscle building) hormone.

Chapter 17

Exercise:

(including information on IgY Protein)

Manual activity (exercise) develops or maintains physical fitness and overall health. It is often practiced to strengthen muscles, for the cardiovascular system, and to hone athletic skills.

Frequent and regular physical exercise boosts the immune system, reduces inflammation, aids in respiration, improves endurance, and helps prevent diseases of such as heart disease, cardiovascular disease, Type 2 diabetes, and obesity.

It also improves mental health and helps prevent depression.

The merits of regular physical activity range from preventing chronic health conditions, to promoting weight loss and better sleep, the benefits are hard to ignore.

Seven specific ways exercise can improve your life.

1. Exercise improves your mood.

A workout at the gym or a brisk 30-minute walk can help you calm down.

Physical activity stimulates various brain chemicals that may leave you feeling happier and more relaxed than you were before you worked out. You'll also look better and feel better when you exercise regularly, which can boost your confidence and improve your self-esteem. Regular physical activity can even help prevent depression.

2. Exercise combats chronic diseases.

Regular physical activity can help you prevent, or manage high blood pressure. Regular physical activity boosts high-density lipoprotein (HDL), or "good," cholesterol while decreasing triglycerides. This one-two punch keeps your blood flowing smoothly by lowering the buildup of plaques in your arteries. Regular physical activity can help you prevent type 2 diabetes, osteoporosis and certain types of cancer.

3. Exercise helps you manage your weight.

When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn, and the easier it is to keep your weight under control. Dedicated workouts are great, but the physical activity you accumulate throughout the day also helps you to burn calories. Take the stairs instead of the elevator. Walk during your lunch break. Do jumping jacks during commercials. Turn off the TV and take a brisk walk.

4. Exercise boosts your energy level.

Regular physical activity can leave you breathing easier.

Physical activity delivers oxygen and nutrients to your tissues. Regular physical activity helps your entire cardiovascular system, (circulation of blood through your heart and blood vessels). When your heart and lungs work more efficiently, you'll have more energy.

5. Exercise promotes better sleep.

A good night's sleep can improve your concentration, productivity and mood. Physical activity is often the key to better sleep. Regular physical activity can help you fall asleep faster and deepen your sleep. If you exercise too close to bedtime, you may be too energized to fall asleep.

6. Exercise can put the spark back into your sex life.

Regular physical activity can leave you feeling energized and looking better, which may have a positive effect on your sex life. Regular physical activity can lead to enhanced arousal for women, and men who exercise regularly are less likely to have problems with erectile dysfunction than are men who don't exercise.

7. Exercise can and should be fun!

Physical activity doesn't have to be drudgery, find a physical activity you enjoy, and go for it. If you get bored, try something new. If you're moving, it counts!

Take a ballroom dancing class. Check out a local climbing wall or hiking trail. Push your kids on the swings or climb with them on the jungle gym. Plan a neighborhood kickball or touch football game.

The pressure is off:

The good news is that with the "Second Opinion" diet, exercise is not a mandatory prerequisite for weight loss. The body will be forced to burn its energy storage (fat) when sugar and carbohydrates become greatly restricted.

However, because of a renewed energy and feeling of well-being it is our hope that one might feel a greater need to experience life to the fullest.

Whether it be walking to further enjoy being alive, swimming or wading, or working out to enhance ones physical definition, exercise is something that we all can and should participate in.

Do something physical that you enjoy every day, even if for only a few minutes. Perhaps, if you enjoy it enough, you could increase the time spent experiencing the “outside world” in small increments daily. The benefits of exercise will prove to be manifest, but again not mandatory for weight loss.

Exercise can help one to:

Lose weight

Reduce stress

Relieve symptoms of depression and anxiety

Reduce the risk of heart disease and certain types of cancer

Boost your mood

Give you more energy

Help you sleep better

Increase bone density

Strengthen the heart and lungs

Improve your quality of life

My particular exercise program of choice (the one that I enjoy the most) may be found to be a bit unorthodox.

I go to a gym 2 to 3 times a week but each time that I go I work all of the muscle groups (I do all of the machines). I do “reps” of 10 with weights that are appropriate and when they become increasingly easy to do I “up the number” to 15 and then add 5 more pounds and begin again with 10.

I then do about 15 minutes on the tread mill adjusting the speed as indicated, spend about 15 minutes in the steam room, another 15 minutes in the swimming pool, and then I take a hot shower finishing off with a cold.

The fitness results have been amazing and I find this to be incredibly invigorating, but as has been stated exercise is not mandatory for weight loss but is very important to enhance your feeling of accomplishment and well-being.

For those of you (and I hope there will be many) who take this exercise thing to the next or highest level, might I suggest the careful consideration of Legacy for Life's newest and most innovative athletic performance and recovery drink:

IgY Proteins (Information taken from the company website)

IgY Recovery Proteins is the first athletic recovery and performance supplement to use high-quality proteins harvested from Hyperimmune eggs (HOE). Hyperimmune egg proteins have been clinically proven in a double-blind, placebo-controlled university trial to have impressive effects on exercise recovery and stamina.

Better recovery leads to better performance,
the proof is in the research

A double blind placebo controlled study was conducted on Hyperimmune Egg Protein, the active ingredient in IgY Recovery Proteins, by Dr. Timothy Scheet, Director of the Human Performance Lab at the University of Southern Mississippi. The researchers looked at several aspects of Hyperimmune Egg and athletic performance. The results were exciting for those trying to gain a legal edge in performance. A double-blind research study was conducted where the subjects were split into two groups. Each group followed the exact same protocol with the only difference being which product they were given each day.

After just seven days, subjects in the supercharged Hyperimmune egg protein group (the ingredient of IgY Recovery Proteins) increased their 1-rep maximum (1RM) by 5 lbs. The subjects were also able to perform two more repetitions on the bench press than the subjects in the placebo group. The same subjects also had less muscle soreness 24 hours following exercise testing despite being able to lift more weight.

The subjects also had a 9% increase in anaerobic power and a 6% decrease in heart rate during a running test, which indicates that the supercharged Hyperimmune egg protein made it easier for the subjects to perform the running test.

Another major finding showed that the same results were measured 48 hours after the previous exercise testing session, which indicated that the supercharged Hyperimmune egg protein helped subjects recover more quickly so they could perform more work.

"EGGSRA MUSCLE"

Next, we analyzed blood samples to see if the supercharged Hyperimmune egg protein activated the anabolic hormones that regulate muscle growth.

The group the supplemented with the supercharged Hyperimmune egg protein had a significant increase in human growth hormone (hGH) after just seven days. However, hGH was significantly decreased by nine days, which means that the exercise testing protocol caused enough muscle damage that the elevated hGH was now binding to the receptors in the liver, which resulted in an increase in insulin-like growth factor-I (IGF-I). We also measured the IGF binding proteins that regulate the anabolic action of IGF-I. The IGF binding proteins responded as expected to support the anabolic growth and repair of muscle tissue.

Neither total testosterone nor the free androgen index (a measure of bioactive testosterone) were different between the two groups, indicating that the supercharged hyperimmune egg protein supplement was stimulating the hGH system and not the testosterone system.

Collectively, the data from this study provided the evidence to support that the supercharged hyperimmune egg protein supplement caused greater repair and recovery of muscle tissue by stimulating the hGH insulin-like growth factor pathway. The improved recovery led to significant increases in the muscular strength, muscular endurance and anaerobic power, as well as decreased muscle soreness and heart rate during exercise.

24 recreationally active males between the ages of 23-23.8, all with similar height, weight, and body fat percentage, were placed in one of two groups. The HIE group or the PLA group. Each consumed 13.5 grams of either HIE or a placebo of identical egg powder mixed in low carbohydrate milk. Tests were measured on day 1, 8 and 10. Significant differences occurred at both days 8 and 10 indicating greatly enhanced recovery.

Detailed study results

Hyperimmune Egg Protein Decreases Submaximal Heart Rate and Increases Peak Power Scheett TM, Martin TD , Carr BM, Koster CA, Celmer, PA, Whitener JA and M Webster 2007 Medicine & Science in Sports Medicine & Exercise 39:S365.

Increased Muscular Strength and Enhanced Muscle Repair with Hyperimmune Egg Protein Supplementation Scheett TM, Martin TD , Carr BM, Koster CA, Celmer, PA, Whitener JA and M Webster 2007 National Strength & Conditioning Association Poster Session p. 768.

Hyperimmune Egg Protein Supplementation Stimulates the GH→IGH-1 Axis. Scheett, T.P., Boland, C.G., Rivera, L.E., Martin, T.D., Carr, B.M., and Webster, M.J. 2008 National Strength and Conditioning Association, Las Vegas, NV

Effect of the Hyperimmune Egg Supplement on Regulation of Insulin-Like Growth Factor-I. Rivera, L.E., C.G. Boland, and T.P. Scheett. 2008 Southeast American College of Sports Medicine, Birmingham, AL.

Effect of the Hyperimmune Egg Supplement on Anabolic Mediators of Muscle Repair. Boland, C.G., L.E. Rivera, and T.P. Scheett. 2008 Southeast American College of Sports Medicine, Birmingham, AL.

Increased Muscular Strength and Enhanced Muscle Repair with Hyperimmune Egg Protein Supplementation. Scheett, T.P., T.D. Martin, B.M. Carr, C.A. Koster, P.A. Celmer, J.A. Whitener, and M.J. Webster. 2007 National Strength and Conditioning Association, Atlanta, GA

Hyperimmune Egg Protein Decreases Submaximal Heart Rate and Increase Peak Power. Scheett, T.P., T.D. Martin, B.M. Carr, C.A. Koster, P.A. Celmer, J.A. Whitener, and M.J. Webster. 2007 American College of Sports Medicine, New Orleans, LA

IgY (Questions and Answers)

When should IgY Proteins be taken for maximum effect?
It is recommended that you take 1 serving in the morning or just before the start of a workout and 1-2 servings within 30 minutes of competed workout. On competition days where taxing your muscles is at a high additional servings can be consumed. For best results you should incorporate IgY Recovery Proteins into your daily nutritional regiment with a minimum of 1 serving daily.

Do Igy Recovery Proteins replace my current protein shake for muscle growth or mass?
No, IgY Proteins are very specific to repair and recovery and are not a global protein used for mass replacement. However consumption of IgY Recovery Proteins will help the effectiveness of global proteins by enhancing the delivery mechanism, the immune system. IgY proteins do not have to be taken separately and can be added directly to existing shake.

Are IgY Recovery Proteins effective for runners and cardio style sports athletes?
Yes, they are specific to recovery and not muscle mass. When a person trains for a race they tax their system and must recover. Protein has been shown to help that process. IgY Recovery Proteins have been proven to be more effective than global types of proteins for the specific job of recovery.

Can I take IgY Recovery Proteins if I am lactose intolerant?
Yes, IgY Recovery Proteins are 100% egg protein with no filler or additives.

Can I take IgY Recovery Proteins if I am allergic to egg?
You should avoid if you are sensitive to egg.

Is this product approved by the FDA?
No, the FDA does not have the authority to approve any product other than Pharmaceutical drugs, equipment and procedures. The main ingredient Hyperimmune Egg does hold an FDA Sa-GRAS designation. This hard to attain designation verifies that consumption of Hyperimmune Egg is safe and can be consumed without reservation.

Does IgY Recovery Proteins contain anything that is illegal and will cause me to fail a banned substance test?

NO, NO, NO!

Igy Recovery Proteins are 100% all natural and contain absolutely no additives. An extensive examination of the product was presented to the FDA in order to gain Sa-GRAS designation.

Athletes are gaining a legal edge by using
100% all natural IgY Recovery Proteins

20% faster Recovery
16% increase in Endurance
9% Increase in Anaerobic Power
3% increase in Muscular Strength
(click here for more information on this groundbreaking study)

It’s not science fiction it’s science in action. A new and specific class of protein have been developed that leads to shorter recovery time, less muscle soreness and better overall performance, Igy Recovery Proteins.

It is widely accepted that your muscles need protein for proper recovery. Running, swimming, jumping, swinging, lifting, hitting, no matter what your activity, when you tax your muscles you must feed them protein for recovery. But what type of protein should you be taking?

The answer is now clear, IgY Recovery Proteins.

These novel and effective proteins are harvested from whole eggs developed using Hyperimmune technology. The development and process to preserve the specialized IgY proteins and other natural enhancements have been awarded patent protection and can only be found in IgY Recovery Proteins. These eggs are sometimes referred to as “supercharged eggs” for their complex combination of useful proteins, amino acids and immunoregulatory cofactors not found in a regular table egg. IgY proteins are found in common egg yolks but useful IgY proteins for repair on a molecular level are found in much greater numbers in Hyperimmune Eggs (30-1). How do they compare with other proteins? Most of protein supplements use low cost whey protein as the active ingredient. Whey protein however falls woefully short of delivering the specific proteins used by the body to repair muscle. Even egg whites contain only traces of these specific proteins. Both are great at providing global or non-specific proteins for muscle mass but are not very efficient at the complex job of repair and healing of the muscle. IgY Recovery Protein is the only supplement that provides these specialized proteins in a concentrated form.

HIE eggs also contain valuable amino acids, including popular branch chain amino acids used commonly for muscular energy and enhanced recovery. Athletes concerned about cholesterol from egg yolk and calorie intake need not worry when consuming IgY Recovery Protein. There is only 14 mg of Cholesterol per serving of IgY Protein verses 250 mg in a common table egg and only 20 calories.

Enhanced Delivery System
The specialized proteins in IgY Recovery Proteins are only part of the reason for its effectiveness. The product also has been proven to enhance the delivery of the proteins by maximizing the efficiency of body’s natural delivery and repair mechanism, the immune system. IgY Recovery Proteins contains immune cofactors that have been proven to help the bodies immune system function at maximum efficiency. This ensures the delivery and absorption of the proteins are at the highest rate possible.

Competitors Testimonies

SARAH FARR

Figure Competitor

I am a Figure Competitor, a class of body building that rewards more definition than size. My training is very regimented and I am very detailed when it comes to preparation. I have experienced astounding benefits from incorporating IgY Recovery Proteins into my routine.

My trainer has been amazed at my progress, she asked me if I'd been taking something (I think implying steroids) and I told her "no way"! but this is what happens when your body recovers not only faster but better.

I am a nurse and particularly careful about what I take, there is so much junk out there you must be careful. IgY Recovery Proteins is an all natural product that I think is a serious advancement in nutrition. I feel sorry for the athletes that feel they have to fill themselves up with harmful substances when all they really have to do is take IgY.

I am asked to try all sorts of nutritional products but I am naturally skeptical. I decided to try IgY Recovery because of the legitimate research on the product, not just about it’s effectiveness but the research on the safety of the product. I did not agree to spread the word about IgY until I did my own test in getting ready for the Arnold International Competition.

When I started my contest prep training this season on December 23rd I was about 21% body fat. January 2nd I was 18.9%. January 12th I was 16.5%. January 18th I was around 17% (no change-pretty normal for me at this stage).

January 25th 14.2%!!!! February 8th I was 10.8%!!!! This was the best progress I have ever made. In two weeks I lost almost 4% body fat and gained 4% lean muscle mass!!! This is absolutely unheard of, especially for me.

I did the work, IgY just made it more efficient and effective. Another important fact is that I did not experience the usual mood swings and hunger pains, I felt better physically and mentally than I have ever felt before a competition.

Usually I end up with little energy and feel like crying, I can't stand myself!!! Not this time!!! I also work around 50 hours a week in the operating room and do 2 workouts everyday! I'm happy and full of energy and my physique looks incredible. The result in this case was a 2nd place finish, my best showing in an international competition. I really believe that this is the best recovery protein ever developed.

Sarah

GLEN WINKEL

Cyclist

I"ve been racing bicycles for over 30 years and have ridden for such notable teams as the United States Postal Service Masters Cycling team. Since 1991, I have been fortunate to win 7 Masters World Championships and 22 Masters National Championships. Trained as a research scientist, I am always looking for an extra edge to stay ahead of my competition. This becomes especially important as a masters racer. Recovery from training and racing becomes critically important to being and staying competitive.

Some years ago, I discovered IgY Recovery Protein. Although I was skeptical at ﬁrst, I soon realized the power and performance advantage I received from using this unique product.

The ability to train at the intensity of racing, often leads to burnout and poor recovery. One of the key beneﬁts of the IgY Recovery Protein was I could train with greater intensity, knowing that I would recover from my efforts and of course my recovery from racing was also enhanced. This allowed me to gain my top form more quickly as the season progressed and also to maintain a level of ﬁtness which I had previously been unable to achieve.

But I also noticed other significant benefits. I found that during longer races, I was less fatigued and this benefit was so significant, I found myself wondering why everyone else was going so slow! Perhaps due to feeling less fatigued, but I found that I was more “in the game”, more mentally alert and able to respond breakaways and attacks when they occurred.

Finally, I discovered that the delayed onset muscle soreness (DOMS) that I experienced at the beginning of the season or when I ramped up my training was nearly eliminated. This benefit in my immune system was also realized in that I rarely got sick during the season so the ability to ward off illness was not compromised by my competitive endeavors.

I have tried so many different supplements and ergogenic aids over the past 30 years. I can say unequivocally, that IgY Recovery Protein has been the most effective and beneficial supplement that I have ever used!

Glen Winkel, Ph.D.

KENRICK WILLIAMS

National Cross Country Coach
Trinidad and Tobago

I never really understood the power of recovery until I started taking IgY Recovery Proteins. The fatigue and soreness that I dealt with I thought was just part of the game. The hardest part was seeing performance diminish in multi day events. I am not just a Cross Country coach I also compete in Masters events. As a young man I did not give much thought to recovery now it is a big part of my training. IgY Recovery Proteins has enabled me to train harder and more often.

The muscle and knee soreness I experienced in the past is much less now than before. What I am most excited about however is my performance. I am running better times with each passing day and feeling much more sustained energy during competition. I really believe it has given me an edge. As a meet progresses each day I have been able to hold or lower my times. Young guys that I am train with are amazed at the difference and they all want to know what the old guy is doing.

I guess the cat is out of the bag now, IgY Recovery Proteins is by far the best most effective training and performance aid I have ever found and I don’t have to worry about what is going in my body. IgY is all natural, I will never be without IgY Recovery Proteins for the rest of my career.

Kenrick Williams

Chapter 18

Diet Summation

(including information on "i26 Fit")

A Second Opinion, your diet/ alternative lifestyle plan is based on the premise that almost all overweight people are guilty of eating far too many carbohydrates and sugars. Proteins and fat, do not make us fat and for the most part vegetables are neither full of sugars and or carbohydrates, and their consumption is highly encouraged (one must get their vitamins, minerals, protein and fiber). One can consume meat, fish (including shellfish), eggs, fowl, and cheese in unrestricted quantities. You can cook with butter, have mayonnaise with your tuna, and put olive oil and vinegar, or blue cheese dressing (not “light” or low fat) on your salads. On the other hand, the consumption of sugars is not allowed and carbohydrates are restricted to 20 grams of net carbs per day, meaning total carbs minus fiber.

Our bodies burn both fat (stored energy deposits) and carbohydrates for energy, but carbs are used first. By cutting out all sugars, dramatically reducing carbs, and eating more protein and fat (particularily Omega 3/ fish oils), our bodies naturally lose weight by burning stored body fat more efficiently. What begins to happen is that our bodies changes from a carbohydrate-burning machine into a fat-burning engine.

By restricting carbohydrates dramatically, to a mere fraction of those found in the “Standard American Diet”, the body goes into a state of ketosis, which means it burns its own fat for fuel. A person in ketosis is getting energy from ketones, little carbon fragments that are the fuel created by the breakdown of fat stores. When the body is in ketosis, you tend to feel less hungry, as now fat stores become your bodies primary source of energy. By overcoming our carbohydrate dependence we no longer experience the sugar induced “highs and lows”, and have a more definitive grasp of our true daily requirements.

In slightly more detail, consider what happens when you eat a high-carbohydrate meal. Sugar from the carbohydrates quickly enters the bloodstream. To keep the blood sugar from rising too high, the body secretes insulin. Insulin allows the extra sugar to be stored in the liver and muscle as glycogen, but these stores are rapidly filled to capacity. The insulin then converts any extra sugar to fat -- the stuff we're trying so hard to get rid of.

Let us digress:

Overweight is normally brought about gene rationally:

Your grandparents or great-grandparents, living through the depression, were probably, as were most people, very poor. Survival was of the utmost importance and food was a key component. Leaving the table feeling full and satiated was secondary only to knowing that the rest of the family was provided with the same. Meats were expensive, impossible to store, and sometimes impossible to acquire. Potatoes and flour were a lot more accessible and provided great “fillers” for one’s diet. The fact that food was scarce and money even more so, provided the rational for the lack of obesity in the 1930’s population.

The next generation had it much better. Money was much more plentiful, refrigeration of perishable foods was possible, but still old habits prevailed. The economy was flourishing and bakery products became a big business. Breads were always on the dinner table, potatoes and/ or rice were always served as side dishes, and after dinner deserts were common place. Meats and green vegetables were served but the old stigma still remained that one “held down” on eating large quantities of these and instead filled up on the carbohydrates. It was almost seen as gluttonous to ask for a second steak, but it was acceptable to get another helping of potatoes, two or three pieces of bread, or a second piece of pie. This, of course was acceptable because the “food pyramid” had been formulated and Doctors and Nutritionists were vigorously urging people to eat more carbs.

We have spoken previously of how carbohydrates equal sugar, which lacks any nutritional value.

Next we saw the advent of fast food restaurants, which have quickly became “the places to eat.” I, occasionally find myself indulging myself at any number of them. I get a diet drink, don’t order the fries, deserts, shakes, or ice crème, get some burgers (usually order 3 or 4) discard the bread and eat the meat, cheese, tomato, lettuce, mayonnaise, and bacon.. It is cheaper than going the other route, and I am staying on the program, and losing weight.

When participating in the, “the Prescription for Wellness” program one must learn to become somewhat of a “glutten or pig”; remember that this diet will actually lower cholesterol levels.

Breakfasts can consist of any or all of these foods, with no restriction on the amount: eggs, bacon, ham, sausage, steak, pork chops (any meat), coffee or any other non sweetened beverage, artificial sweetener, and heavy cream. Lunch and dinner can include any of the same with a salad with blue cheese dressing (not light or low fat) or vinegar and oil, any non-starchy or sugary vegetable, excluding corn, lima, lentil, pinto, and kidney beans, acorn squash, sweet potatoes, white potatoes, rice, or any grain products.

I say that you must become somewhat of a “heathen” because this diet is in fact, somewhat limiting and one must indulge oneself to be truly satisfied, and as a compensation for certain depravations. Who would ever consider eating crab, tuna, egg, or shrimp salad by the bowl full, without the bread, spoon full after spoon full, burgers without the bread, sliced ham or roast beef rolled up in cheese, or going to a barbeque restaurant and getting the all you can eat meat and cole slaw or salad. My favorite restaurants are of the all you can eat varieties, that serve everything. I of course, leave the breads, and deserts alone (with the exception of unsweetened jello, pudding, and real whipped cream) but I indulge myself with 5 or 6 different meats, some soups and salads, and 5 or 6 different vegetables to choose from; all of these I consume without restriction and with much gusto.

There are certain things that one should suppliment in this or any diet (items found lacking in the “Standard American Diet). The addition of these necessary ingredients brought to a level of optimum ingestion will bring about major health and wellness benefits.

The nutrients that should be supplemented are as follows:

Ø Vitamins

Ø Minerals

Ø Essential fatty acids (DHAL and EPA / Fish Oil )

Ø Co-Enzymes (Co-Q-10)

Ø & Fiber

I thank you for reviewing and considering my “Prescription for Wellness”. I invite you join me on it’s journey toward dramatic weight loss and improved health. I am thoughly convinced that given the proper nutrition (all that the body needs) it is quite capable of healing itself and correcting deteriorating conditions.

I further encourage you to go to the Legacy for Life’s company web site ( www.legacyforlife.com ) to thoughly investigate a product unlike any other ( www.hyperimmunegg.org ), with an introductory video to be found at www.i26forhealth.com .

i^26®, the company’s cornerstone product, helps to balance the Immune System (90 day, money back guarantee) and offer the body the needed ingredients to assist in:

Ø • Helping maintain digestive tract health

Ø • Maintaining flexible and healthy joints

Ø • Supporting cardiovascular function

Ø • Maintaining healthy cholesterol levels

Ø • Helping maintain a healthy circulatory system,

May I also submit for your consideration, Legacy for Life has developed a meal replacement drink containing a full serving of i26, 20 grams of protein, 5 grams of fiber, 8 grams of carbohydrates, less than 1 gram of sugar, and contains a wide variety of vitamins, and minerals. It could be taken one or two times a day in conjunction to your carefully planned, unrestricted low carbohydrate diet.

i26 FIT Shakes

auto-ship discount

The world's most advanced protein shake!
i26 Fit Shakes can be used as a complete meal option or as the world's most advanced Protein Recovery Drink. It has been designed to address imbalances in your body's metabolic, immune, intestinal and hormonal systems. i26 FIT helps you control your weight while keeping muscle mass. Within a week or so, cravings for sweets will subside. The four great flavors make this Protein Drink a delicious — and doctor-endorsed — way to be nutritious and balance your immune system! Mix Dutch Chocolate, Vanilla Créme, Strawberries and Cream or Café Mocha with 8 oz. of fat-free milk as a complete and flexible solution to your needs. You will feel full and satisfied for hours afterward and recover more quickly from exercise.

i26 FIT is the only product of its kind that contains a full serving of i26 for optimal immune support! Not only will i26 FIT help you shape up, but you'll have more energy while your doing it!

i26 FIT Shake

This unique meal-replacement shake addresses imbalances in your body's metabolic, immune, intestinal and hormonal systems.

i26 FIT helps you lose weight while keeping muscle mass. And i26 FIT is the only product of its kind that contains a full serving of i26 for optimal immune support! (15 Servings, 555 g)

It is our hope and prayer that this “diet”, “A Second Opinion” will initiate major health benefits and afford a renewed zest for living to it’s inductees.

Thank You:

PS I make my "Fit", Strawberries and Cream, with an 8 oz. shaker of water (add the liquid first), it makes a splendid drink:

Every-time that I drink it, I think of "cotton candy at the carnival"

Carbohydrate Counter Aids

(net carbohydrates = Total carbs. - Fiber)

Chapter 19

Chapter 21

Chapter 22

Flour

Avocados	Olive Oil
Almonds	Peanut butter
Canola Oil	Peanut Oil
Cashews	Sunflower Oil
Hazelnuts

Canola Oil	Sardines
Corn Oil	Sesame Seeds
Cottonseed Oil	Soybeans
Flaxseeds	Soybean Oil
Herring	Sunflower Oil
Mackerel	Tuna
Pine Nuts	Trout
Pumpkin Seeds	Walnuts
Salmon

Canola Oil	Legumes
Fish	Mackerel
Flaxseeds	Nuts (such as walnuts)
Flaxseed oil	Sardines
Green, leafy vegetables	Soy based foods (soybean, soy nuts)
Halibut	Tofu
Lake Trout	Tuna

Item	Fiber(g)	Net Carbs(g)	Total Carbs(g)
6.00 oz wt Beef Brisket	0	0.0	0.0
6.00 oz wt Beef Chuck	0	0.0	0.0
6.00 oz wt Beef Eye Round	0	0.0	0.0
1.00 oz wt Beef Jerky	0.5	2.6	3.1
6.00 oz wt Beef Short Ribs	0	0.0	0.0
6.00 oz wt Beef Tenderloin	0	0.0	0.0
6.00 oz wt Beef, Ground, Chuck	0	0.0	0.0
6.00 oz wt Beef, Ground, Round	0	0.0	0.0
6.00 oz wt Calf Liver	0	10.4	10.4
6.00 oz wt Chuck Eye Steak	0	0.0	0.0
6.00 oz wt Corned Beef Brisket	0	0.3	0.3
6.00 oz wt Cubed steak	0	0.0	0.0
2.00 oz wt Frankfurter, Beef	0	1.1	1.1
6.00 oz wt Ground Veal	0	0.0	0.0
6.00 oz wt Meats Raw Boneless: Beef	0	0.0	0.0

Item	Fiber(g)	Net Carbs(g)	Total Carbs(g)
6.00 oz wt Prime Rib	0	0.0	0.0
6.00 oz wt Rib Eye Roast	0	0.0	0.0
6.00 oz wt Rib Eye Steak	0	0.0	0.0
6.00 oz wt Roast Beef, Deli	0	2.3	2.3
6.00 oz wt Shell Steak	0	0.0	0.0
6.00 oz wt Sirloin Steak	0	0.0	0.0
6.00 oz wt Skirt Steak	0	0.0	0.0
6.00 oz wt Top Loin	0	0.0	0.0
6.00 oz wt Top Sirloin	0	0.0	0.0
6.00 oz wt Veal Arm Shoulder	0	0.0	0.0
6.00 oz wt Veal Breast	0	0.0	0.0
6.00 oz wt Veal Cutlet	0	0.0	0.0
6.00 oz wt Veal Loin	0	0.0	0.0
6.00 oz wt Veal Rib Chop	0	0.0	0.0
6.00 oz wt Veal Round Steak	0	0.0	0.0
6.00 oz wt Veal Scallops	0	0.0	0.0
6.00 oz wt Veal Shank	0	0.0	0.0
6.00 oz wt Veal Stew Meat	0	0.0	0.0

Asparagus, raw (5" spear)	0.5g
Asparagus, (1 cup) cooked	5g	2 grams
Lettuce (1 cup)	1g
Cucumber, raw (1/2 cup)	1g
Endive, raw (1/2 cup)	1g	Zero grams
Bok Choy		1 gram
Arugala		2 grams
Chayote		2 grams
Hearts of Palm		2 grams
Jicama		2 grams
Chayote		2 grams
Cabbage, cooked, (1/2 cup)	3g	3 grams
Cabbage, Red		6 grams
Summer Squash		3 grams
Rhubarb		3 grams
Cauliflower, cooked (1/2 cup)	3g	3 grams
Mushrooms, raw (1 cup)	4g	3 grams
Avocado, California (1 cup)		4 grams
Fennel		4 grams
Radicchio		4 grams
Okra		4 grams
Green Beans		4 grams
Radishes	4g	2 grams
Leeks, cooked (1/2 cup)	4g
Celery, raw (1 cup)	4g	1gram
Broccoli, raw (1 cup)	4g	1 gram
Broccoli, cooked (1 Cup)		5 grams
Chard, Swiss, cooked (1 cup)	7g
Brussels sprouts, cooked (1/2 cup)	7g	6 grams
Eggplant/ Aubergine, cooked (1 cup)	7g	2 grams
Kale, cooked (1 cup)	7g
Spinach, cooked (1 cup)	7g	2 grams
Eggplant, cooked (1 cup)	7g	3 grams
Squash, zucchini, cooked (1 cup)	8g	3 grams
Tomatoes, raw (1 cup)	8g	4 grams
Peppers, green (1 cup)	10g	3 grams
Bell Peppers, Red		5 grams
Turnips		5 grams
Avocado, Florida (1 cup)		5 grams
Bell Peppers, Yellow		6 grams
Artichoke (1 choke)		6 grams
Snow Peas		6 grams
Sugar Snap Peas		6 grams
Pumpkin		6 grams

Artichokes, cooked (1medium)	13g
Onions, raw (1 cup)	14g	9 grams
Onion
Carrots, cooked (1 cup)	16g	8grams
Beets, cooked, (1 cup)	16g
Corn, sweet, cooked (1 cup)	29g	18grams
Parsnips, cooked (1/2 cup)	15g

Peas, green, cooked (1 cup)	25g	10 grams
Squash, winter, acorn, cooked (1 cup)	30g	11 grams
Succotash, cooked (1 cup)	47g
Lima Beans, Fordhooks		15 grams
Lima Beans, Baby (NetCarb 21)		21 grams
Garbanzo Beans (NetCarb 21)		21 grams

One Ounce	Total Carbohydrates	Fiber	Net Carbohydrates	Protein
Flax Seeds	8.1	7.6	.5	1.88
Pecans	3.9	2.7	1.2	2.6
Brazil Nuts	3.4	2.1	1.3	4.06
Macadamia Nuts	4	2.4	1.6	2.24
Chia Seeds	12.3	10.6	1.7	4.43
Walnuts	3.8	1.9	1.9	.00423
Hazelnuts	4.7	2.7	2	4.22
Coconut	6.6	4.6	2	2.66
Peanuts	4.5	2.4	2.1	6.71
Almonds	6.1	3.4	2.7	6.2
Pine Nuts	3.7	1	2.7	3.88
Sunflower Seeds	5.6	2.4	3.2	5.48
Sesame Seeds	6.6	3.3	3.3	1.6
Pumpkin Seeds	5	1.1	3.9	8.46
Pistachios	7.8	2.9	5.8	6.5
Cashews	9.2	0.9	8.1	5.17
Chestnuts	12.8	2.3	10.5	2.66

Types of Flour (1 cup serving)	Net Carbs (g)	Fiber (g)	Total Carbs (g)
Flax Seed Meal	Zero
Soy Flour (Defatted)	1.28	1.1	2.38
Hemp seed flour	8.0	48.0	56.0
Peanut Flour (Defatted)	11.32	9.5	20.82
Almond Flour	12.0	12.0	24.0
sunflower seed flour	30.0	5.0	35.0
Chickpea Flour (Besan)	43.29	9.9	53.19
Carob Flour	50.55	41.0	91.55
Dark Rye Flour	59.09	28.9	87.99
Light Rye Flour	66.93	14.9	81.83
Whole Grain Wheat Flour	72.48	14.6	87.08
Whole Wheat Flour	72.48	14.6	87.08
Yellow Whole Grain Corn Flour	74.21	15.7	89.91
Corn Flour (Masa)	76.05	10.9	86.95
All Purpose Flour	91.99	3.4	95.39
White Flour	91.99	3.4	95.39

Barley Flour	95.39	14.9	110.29
Arrowroot Flour	108.43	4.4	112.83
Brown Rice Flour	113.54	7.3	120.84
White Rice Flour	122.81	3.8	126.61

FOOD	SERVING SIZE	CARB GRAMS
Gruyere Cheese	1 ounce	trace
Fontina Cheese	1 ounce	.4
American Cheese	1 ounce	.5
Cheddar Cheese	1 ounce	.5
Edam Cheese	1 ounce	.5
Gouda Cheese	1 ounce	.6
Cream Cheese	1 ounce	.7
Colby Cheese	1 ounce	.7
Brick Cheese	1 ounce	.8
Caraway Cheese	1 ounce	1
Blue Cheese	1 ounce	1
Feta Cheese	1 ounce	1.2
Eggs	1 Small to 1 Jumbo	0.28 to 0.60
Butter-Whipped	2 Teaspoons	0
Butter - Salted	2 Teaspoons	trace
Heavy Cream	2 Tablespoons	.8
Light Cream	2 Tablespoons	1.1
Nondairy Creamer	1 Tablespoon	1.1
Sour Cream	2 Tablespoons	1.2
Half-and-Half	2 Tablespoons	1.3
Egg Substitute	1/4 cup	1
Cottage Cheese-Low Fat 1%	1/2 cup	3
Cottage Cheese-Creamed	1/2 cup	4
Whole Milk	1 cup	11.4
Buttermilk	1 cup	11.7
1% Milk	1 cup	11.7
2% Milk	1 cup	11.7
Skim Milk	1 cup	13.7
Whole Milk Yogurt	1 cup	17.5
Lowfat Yogurt	1 cup	42.3

Almond Milk (artificial sweetener)	1 cup	2 to 3
Soy Milk (artificial sweetener)	1 cup	2 to 5

Portion	Food Item	Total Carbs (g)	Fiber (g)	Net Carbs (g)

1 tbs	Balsamic vinegar	2.3	0	2.3
1 tbs	Barbeque Sauce	2.0	0.2	1.8
1 tbs	Capers	0.4	0.3	0.1
1 tbs	Cider vinegar	0.9	0	0.9
1 tbs	Dijon mustard	0	0	0
1 tbs	Fish sauce, ready-to-serve	0.7	0	0.7
1 tbs	Horseradish, prepared	1.4	0	1.4
1 tbs	Hot sauce	0.1	0.1	0
1 tbs	Jams & Preserves	12.9	0.2	12.7
1 tbs	Ketchup,	3,6	0.2	3.4
1 tbs	Miso Paste, dark red	3	0.4	2.6
1 tbs	Miso Paste, light yellow	3	0.4	2.6
1 tbs	Molasses	13.8	0	13.8
1 tbs	Molasses, blackstrap	12.2	0	12.2
1 tbs	Mustard, yellow	0.3	0	0.3
5 olives	Olives, black	2	0	2
5 olives	Olives, pickled, canned or bottled, green	0.3	0	0.3
1 tbs	Orange Marmalade	13.3	0	13.3
1 tbs	Pesto sauce	1	0.5	0.5
1 tbs	Pickle relish, hamburger	5.2	0.5	4.7
1 tbs	Pickle relish, hotdog	3.5	0.2	3.3
1 tbs	Pickle relish, sweet	5.3	0.2	5.1
1 slice	Pickles, dill	0.2	0.1	0.1
1 pickle	Pickles, sour	0.8	0.4	0.4
1 large pickle	Pickles, sweet	11.1	0.4	10.7
1 tbs	Red wine vinegar	0	0	0
1 tbs	Rice vinegar, natural	0	0	0
1 tbs	Salsa, green	0	0	1
0.5 cup	Sauerkraut, canned	5.1	2.9	2.2
1 tbs	Sherry vinegar	0	0	2
1 tbs	Soy sauce made from soy and wheat (shoyu), low-sodium	1.5	0.1	1.4
0.25 cup	Soy sauce, made with soy (tamari)	3.2	0.5	2.7
0.5 cup	Sugar, brown	107.1	0	107.1
1 tsp	Sugar, white, granulated	4	0	4
1 tbs	Sugar, white, powdered	8	0	8
1 tbs	Syrup, cane & 15% maple	15	0	15
1 tbs	Syrup, corn & sugar	16.8	0	16.8
1 tbs	Syrup, corn, dark	15.3	0	15.3
1 tbs	Syrup, corn, high fructose	14.4	0	14.4
1 tbs	Syrup, corn, light	15.3	0	15.3
1 tbs	Syrup, malt	17.1	0	17.1
1 tbs	Syrup, maple	13.4	0	13.4
1 tbs	Syrup, pancake & waffle	15.1	0	15.1
1 tbs	Syrup, sorghum	15.7	0	15.7
1 tbs	Tahini (sesame butter), from roasted & toasted kernals	3.2	1.4	1.8
1 tbs	Tahini (sesame butter), from unroasted kernals	2.5	1.3	1.2
0.5 cup	Tomato paste, canned	25.3	5.4	19.9
0.5 cup	Tomato puree, canned	12	2.5	9.5
1 tbs	Worcestershire sauce	3.3	0	3.3

Item	Fiber(g)	Net Carbs(g)	Total Carbs(g)
3.00 oz wt Beef Bologna	0	0.7	0.7
3.00 oz wt Beef Salami	0	2.4	2.4
3.00 oz wt BeefPastrami	0	2.6	2.6
3.00 oz wt Deli ham	0	1.5	1.5
3.00 oz wt Pork Bologna	0	0.6	0.6
3.00 oz wt Pork Salami	0	1.4	1.4
3.00 oz wt Turkey Bologna	0	0.8	0.8
3.00 oz wt Turkey Roll	0	0.5	0.5

Acknowledgements:

Proven in pre-clinical and clinical trials around the world

I have a picture in my mind, of a teepee of logs, hard wood stacked up and ready to burn.

Instead of lighting these logs and producing a strong, hot fire I envision someone continually throwing little scraps of paper onto the base of the assembly, which burn but only give off a little light, a little heat, and by refusing to ignite the basic core, only a little strength.

Chapter 1

A Second Opinion

We have been misled:

Whether it be out of medical and nutritional ignorance, corporate influence and greed, or a combination of both we have been lied to;

By following traditional dietary recommendations, we have been subjected to a poor health status, and a greatly reduced quality of life.

I wish to submit, for your approval, not a diet but a wellness alternative, "A Second Opinion":

A program that has for me, precipitated dramatic lifestyle changes, and induced major attitude adjustments.

Might I share?

I began cutting back on food portions, skipping meals, exercising, and many of the other things that one normally does, when attempting to lose weight. The combination of all of my attempts yielded very poor results

Nutrition, the RDA, and Obesity

Chapter 5

Carbohydrates

Carbohydrate Counting: As Easy As 1 - 2 - 3

Controlling all carbohydrates

Total prevalence of diabetes

Race and ethnic differences in prevalence of diagnosed diabetes

Morbidity and Mortality

Complications of Diabetes

Cost of Diabetes

There are two types of vitamins: fat soluble and water-soluble.

IMPORTANCE:

IMPORTANCE:

Plays a key role in the body's metabolic cycle for generating energy; aids in the digestion of carbohydrates; essential for the normal functioning of the nervous system, muscles & heart; stabilizes the appetite; promotes growth & good muscle tone.

DEFICIENCY SYMPTOMS:

May lead to the loss of appetite; weakness & feeling tired; paralysis & nervous irritability; insomnia; loss of weight; vague aches & pains; mental depression & constipation; heart & gastrointestinal problems.

Necessary for carbohydrate, fat & protein metabolism; aids in the formation of antibodies and red blood cells; maintains cell respiration; necessary for the maintenance of good vision, skin, nails & hair; alleviates eye fatigue; promotes general health.

DEFICIENCY SYMPTOMS:

May result in itching and burning eyes; cracks and sores in the mouth & lips; bloodshot eyes; purplish tongue; dermatitis; retarded growth; digestive disturbances; trembling; sluggishness; oily skin.

Vitamin B-3 (NIACINAMIDE/Niacin)

IMPORTANCE:

Improves circulation and reduces the cholesterol level in the blood; maintains the nervous system; helps metabolize protein, sugar & fat; reduces high blood pressure; increases energy through proper utilization of food; prevents pellagra; helps maintain a healthy skin, tongue & digestive system.

DEFICIENCY SYMPTOMS:

May result in pellagra, gastrointestinal disturbance, nervousness, headaches, fatigue, mental depression, vague aches & pains, irritability, loss of appetite, insomnia, skin disorders, muscular weakness, indigestion, bad breathe, canker sores.

DEFICIENCY SYMPTOMS:

May result in nervousness, insomnia, skin eruptions, loss of muscular control, anemia, mouth disorders, muscular weakness, dermatitis, arm & leg cramps, loss of hair, slow learning, and water retention.

DEFICIENCY SYMPTOMS:

May lead to painful & burning feet, skin abnormalities, retarded growth, dizzy spells, digestive disturbances, vomiting, restlessness, stomach stress, muscle cramps

IMPORTANCE:

DEFICIENCY SYMPTOMS:

May lead to extreme exhaustion, drowsiness, muscle pain, and loss of appetite, depression, and grayish skin color, skin rash, hair loss, high cholesterol and heart problems.

INOSITOL:

IMPORTANCE:

Necessary for the formation of lecithin; aids in the breakdown of fats; helps reduce blood cholesterol; helps prevent thinning hair.

DEFICIENCY SYMPTOMS:

May result in high blood cholesterol, constipation, eczema, and hair loss.

IMPORTANCE:

DEFICIENCY SYMPTOMS:

May result in cirrhosis and fatty degeneration of the liver, hardening of the arteries, heart problems, and high blood pressure, hemorrhaging kidneys.

IMPORTANCE:

Aids healthy bacteria in producing folic acid; aids in the formation of red blood cells; contains sun screening properties; aids in the assimilation of Pantothenic acid; returns hair to its natural color.

DEFICIENCY SYMPTOMS:

May cause extreme fatigue, eczema, irritability, depressions, nervousness, constipation, headaches, digestive disorders, and hair turning prematurely gray.

VITAMIN C (Ascorbic Acid)

IMPORTANCE:

Optimal Intake:

The current recommended dietary intake for vitamin C is 90 mg for men and 75 mg for women (add an extra 35 mg for smokers). As the evidence continues to unfold, 200 to 300 mg of vitamin C a day appears to be a good target.

Linus Pauling purported massive doses, of up to 10,000 mg to be taken to alleviate severe disease states and 2 to 3,000 mg. as a maintenance dose.

Improves absorption and utilization of Calcium and Phosphorous; required for bone and teeth formation; maintains a stable nervous system and normal heart action.

Vitamin E (Tocopherol, Tocotrienol):

IMPORTANCE:

DEFICIENCY SYMPTOMS:

May lead to a rupture of red blood cells, loss of reproductive powers, lack of sexual vitality, abnormal fat deposits in muscles, degenerative changes in the heart and other muscles; dry skin.

Other Common Antioxidants

Minerals

IMPORTANCE:

DEFICIENCY SYMPTOMS:

May result in arm and leg muscles spasms, softening of bones, back and leg cramps, brittle bones, rickets, poor growth, osteoporosis (a deterioration of the bones), tooth decay, depression.

Sodium:

Magnesium:

IMPORTANCE:

Plays an important role in regulating the neuromuscular activity of the heart; maintains normal heart rhythm; necessary for proper calcium & Vitamin C metabolism; converts blood sugar into energy.

DEFICIENCY SYMPTOMS:

May result in calcium depletion, heart spasms, nervousness, muscular excitability, confusion, and kidney stones.

Trace Minerals:

IMPORTANCE:

DEFICIENCY SYMPTOMS: