This is the everything-you-need-to-know-to-be-as-healthy-as-possible newsletter, brought to you by Kristy Russ, pharmacist and health consultant. I have over 16 years experience in helping people improve their health. I specialize in nutritional medicine, which is the secret of "true" preventative medicine. Yes, if I'm successful in getting people to follow my advice, I will put myself out of a job.

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A simple eating tip
that not only
makes you healthier
but let's you
lose fat
without even trying

Sounds too good to be true, right?

It's a little known eating strategy that is based on how your body deals with the food you eat.

Forget low fat or low carb- low glycemic is the key. This is not a "fad"- it's healthy eating based on science. It's how our bodies were designed to be fed.

If you've never heard of the glycemic index, it's the measure of how quickly your body turns the food you eat into the sugar you need for energy. The faster it happens, the worse it is.

Without going into a biology lesson and boring you with the details you don't care about, here's what happens when you eat high glycemic foods:

  • The lining of your blood vessels get damaged. That leads to heart disease & atherosclerosis when it happens often enough.
  • Your body needs lots of insulin to get the sugar back down to normal.
  • These are the consequences of that surge of insulin:

    1. Your sugar levels go down so fast and far that it makes you crave food that will get it back to normal quickly: more high glycemic food. That of course starts the whole process again. We call this the glycemic roller coaster.

      So all of those "emotional" cravings that you just can't ignore are actually your body's natural response to the types of foods you're eating. That's why you can't help but eat it.

      And you know that mid-afternoon energy crash? Totally due to the glycemic roller coaster.

    2. Your insulin requirements go up. No big deal once in awhile, but after years of a high glycemic diet, your body becomes less sensitive to the insulin, so it needs to make more. Eventually you end up with type 2 diabetes.
    3. and last but certainly not least...

    4. Insulin tells your body to store fat. That's right! Any of you who are trying to lose weight and are not following a low glycemic diet are fighting a losing battle.

What foods are low glycemic?

Generally, foods that take a long time to digest are low glycemic. Think high fiber, protein and little or no processing. Most fruits and veggies are excellent choices, as well as whole grains. Try to avoid packaged foods as much as possible.

Many high glycemic foods are obvious: cakes, cookies, chips, chocolate bars... pretty much anything we consider snacks.

The surprise to most people are some of the foods you thought were good for you that are very high glycemic: potatoes, white rice/pasta/bread, cereals... Really! Except for the vitamins you get, when you eat potatoes, you may as well be spooning sugar into your mouth.

It's just a matter of educating yourself and making different choices.

There are many books you can find that list a value for particular foods. If you're trying to lose weight also, one I recommend is "The Low GI diet" by Rick Gallop - it gives a simple to follow list of good, bad and ugly glycemic foods that also take into account calorie load.

Here are a couple of websites that give some comprehensive lists: and

So get educated and start choosing low glycemic today. It may be a big change for some of you, but it's definitely worth it.

Once you start eating a low glycemic diet on a regular basis, your energy level will go up and you usually drop any extra pounds you're carrying without even really trying. After awhile, you'll be able to feel the difference when you eat a high glycemic meal.

It really is the healthiest way to eat. Try it out and next e-zine I'll give you some tips & strategies that can make it easier if you're having problems.

Because Laughter Really IS Good Medicine...

In Honor of Canada Day...

Three men were sitting together bragging about how they had given their new wives duties.

Terry had married a woman from America, and bragged that he had told his wife she was going to do all the dishes and house cleaning that needed to be done at their house. He said that it took a couple days but on the third day he came home to a clean house and the dishes were all washed and put away.

Jimmy had married a woman from Australia. He bragged that he had given his wife orders that she was to do all the house cleaning, dishes, and the cooking. He told them that the first day he didn't see any results, but the next day it was better. By the third day, his house was clean, the dishes were done, and he had a huge dinner on the table.

The third man had married a Canadian girl. He boasted that he told her that her duties were to keep the house cleaned, dishes washed, lawn mowed, laundry washed and hot meals on the table for every meal. He said the first day he didn't see anything, the second day he didn't see anything, but by the third day most of the swelling had gone down and he could see a little out of his left eye. Enough to fix himself a bite to eat, load the dishwasher, and call a landscaper.

I'm Proud to be a Canadian Woman!

What's New at

1) Heart Health and Nutrition

Do you (or someone you care about) have heart disease? Even if you don't, this is an important read! Heart disease is the #1 killer in the world, so your odds of being affected are pretty good (or bad, I suppose ;-) Don't wait to get diagnosed- for over half of those affected, the first symptom is a fatal heart attack!

Find out how you can easily prevent (or improve) the underlying problem today!

Click here to read Heart Health and Nutrition.

2) Natural Cholesterol Lowering

The second most commonly prescribed drug is a cholesterol lowering medication. Once you need these medications, you're pretty much on them for life to keep your cholesterol where it's supposed to be. The problem is they're expensive and have side effects, so you want to be off them right?

Here's a controversial statement: Your cholesterol level isn't that important.

Click here to find out why.

3) Antioxidant Discussion Forums

Create your very own webpage on my site! (Don't worry- you don't need to know anything about how to do it. If you can type, done!) If you have an interesting story to share or have a comment or question about a topic on the site, you can post it right onto the website. Read about how others have been affected by antioxidants, make a comment on someone else's submission or post your own.

It's fun. It's free. And you don't have to register for anything.

Click here to post your own story, comment or question.

Nutrition News

Here are links to informative and/or interesting news articles on nutrition...

Link Between Vitamin D And Mental Agility In Elders

NHS Choices: Five Healthy Diet Myths

The Largest Clinical Study Ever Conducted On Treating Depression With Omega-3 Shows Encouraging Results

Well-Defined Quantity Of Antioxidants In Diet Can Improve Insulin Resistance

Low Vitamin And Mineral Levels Increase Risk Of Cardiovascular Disease

Comments? Ideas? Feedback? I'd love to hear from you. Just reply to this zine and tell me what you think!

See you next month...

Good Health to You,

Kristy Russ, BScPharm Pharmacist and Health Consultant

P.S. Give your body the best nutrition possible. You'll not only feel better now, but you'll also have that quality of life in the future that you've always imagined for yourself. Click here to find out more.