Cholesterol Part 2: The blessing and the curse

Cholesterol is mostly well known for being the culprit behind heart disease and stroke, with the major two types of cholesterol (HDL and LDL) being either a "blessing" or a "curse". But setting that aside, what good is cholesterol? A lot! Understanding the purpose of cholesterol will help us appreciate why certain food and activity assists in the overall function it performs.

The blessing of cholesterol includes:

*The body makes cholesterol "naturally" (by itself) through the liver

*Transporting lipids (fats) in the blood

*Is found in every cell of our body, helping to maintain the integrity of our cells

*Known as the "great communicator", it assists in our cells working together for our benefit

The "good" cholesterol (HDL) performs the following:

*HDL assists in carrying the "bad" cholesterol back to the liver where it is reprocessed, removing the unwanted cholesterol, slowing the growth of dangerous plaque in the blood stream

*The "higher" the HDL the better it functions in protecting the heart against heart attack and stroke

The easiest way to remember the "good" cholesterol is to understand three things:

HDL = higher (is better), helper (removes plaque), hero (battles the bad)

The curse of cholesterol includes:

*Unhealthy diets cause our LDL to rise, increasing the risk of heart related diseases (heart attack/stroke)

*LDL (basically) puts the bad cholesterol which blocks our arteries back into our blood stream

The easiest way to remember the "bad" cholesterol is to remember this:

LDL = lower + less = best

Checking your cholesterol levels (HDL and LDL) is extremely important for your overall health. Typically, your doctor or even your local "urgent" care medical centers can give you a quick "cholesterol" blood test to determine where you are and what course of action you should take if your "levels" are not in a healthy range. You will be required to "fast" for up to twelve hours before taking the test (water diet only) to receive an accurate evaluation, usually receiving the results within 2-3 days later. From there, your doctor can better evaluate the course of action you should take if your levels are not healthy.

 

 

 

 

 

Cholesterol Part 1: Understanding your cholesterol

HDL…..LDL……it all sounds so confusing. For that very reason, I'm going to discuss the two over a period of the next few days so that you can leave with a better understanding of the good, the bad and the answer to getting both where they need to be. There are primarily two "numbers" that identify your HDL/LDL levels and what is considered a healthy range for them both. Our combined HDL and LDL levels create our overall cholesterol level. My resource for this blog is from the several websites including: American Heart Association's website (http://www.americanheart.org), MedNet (www.mednet.com) and Medical Terminology (http://www.medterms.com/script/main/art.asp?articlekey=6232) I encourage you to visit these reliable resources to learn how to prevent heart disease, understand cholesterol and why it is so important to take preventative steps to avoid deadly health risks that you cannot "see".

What is it?

HDL:

*HDL is "high density lipoproteins" produced by our body to send back the LDL to our liver to be reprocessed and assists in keeping our arteries "clean"

*Also known as the "good" cholesterol

*It is genetically influenced (inherited from our ancestors)

*HDL helps to "cleanse" our arteries of the bad cholesterol, sending it back to the liver for processing

LDL:

*LDL is "low density lipoproteins" produced via "lipid" (fat) and protein (the way in which lipid is transported in the blood)

*Known as the "bad" cholesterol

*Infamous for clogging our arteries

*We can "assist" (help) both our LDL and HDL levels through balanced diet and exercise

How does cholesterol work?

Our liver produces and secretes LDL cholesterol into our blood. It also removes LDL cholesterol via the liver's LDL receptors. Decreased liver cell LDL receptors affect the liver's ability to remove the LDL from our blood. The HDL (aka good cholesterol) sends back the LDL (bad cholesterol) to our liver to be reprocessed. When our HDL's are low (below 40 for men, 50 for women) and our LDL's are high (above 130), our body does not process the cholesterol as it should (that's the simplest way to put it). Diet and exercise assist in the efficiency of both (HDL and LDL).

What is a healthy range/level for my HDL (remember: High HDL = good)?

Men: 40-50 mg/dL

Women: 50-60 mg/dL

What is a healthy range for my LDL (remember: Low LDL = good)?

70 mg/dL or lower for people with very high heart related diseases (VERY GOOD)!

100 mg/dL or lower for people with high heart related diseases (Great)

100-129 mg/dL near ideal for most people (IDEAL)

130 – 159 mg/dL borderline! (BORDERLINE)

160 – 189 mg/dL high!! (DANGEROUS)

190 very high!!! (NOT GOOD AT ALL!)

 

What should my "total cholesterol" be (HDL and LDL combined)?

Desirable: Levels below 200 mg/dL are recognized as "desirable" cholesterol levels

Borderline/high risk: 200 – 239 mg/dL are considered "borderline to high risk"

High risk: Over 240 mg/dL are "dangerously" high

 

What should I avoid doing (eating/drink)?

*Smoking (anything)

*Alcohol (abstinence is best) – The risk of alcoholism is greater than the benefits of alcohol. If you are looking for the benefits found in red wine, eat red grapes! The word "moderation" is just too broad for most people and the addiction to alcohol is not worth it!

*Unhealthy diet (i.e. - saturated/trans fats, refined sugar, junk food, preservatives, processed foods)

*Inactivity (sedentary lifestyle)

 

How do we increase it?

*Exercise – 20 to 30 minutes of Aerobic exercise a day will assist your cholesterol in doing its job. Weight lifting/resistance training is great for other reasons, but Aerobic exercise (activity that increases your heart rate) is a must in helping/increasing your HDL and decreasing your LDL.

*Nutrition – Proper nutrition results in wellness and wellness produces good health and appropriate weight loss or gain (that's my theory!) Eating any food high in Omega 3 fatty acids (fatty fish) is an absolute must. Salmon, Sea Bass (aka Rockfish), Mackerel, Sardines, Herring, Albacore Tuna, fresh fruit, Olive Oil, and any other polyunsaturated fatty foods are great in assisting our HDL.

Note: Be careful to eat "healthy" fats which greatly assist in the functioning of your HDL.

 

What happens when our HDL is too low?

*Heart disease increases when our HDL is unable to usher back the bad cholesterol (LDL) to our liver to be reprocessed. The purpose of the HDL is to assist the cleansing of our blood vessels, which directly leads to our heart. If our HDL is too low then it can't do its job of cleaning out our arteries. When our LDL is too high, we can suffer a stroke and face the increased risk of a heart attack

 

Tomorrow: Cholesterol testing – when, how and why it's important

 

 

 

De-stress yourself naturally

What do you do at the end of the day to "de-stress"? Sometimes it's more difficult to "unwind" than it is to keep going even after a stressful day. Learning how to naturally de-stress can assist you in recharging your body, mind and spirit. While everyone has their own method(s) that work for them, here are just a few natural methods I recommend:

1. Prayer: It's amazing how something as basic as "prayer" helps connect your spirit to God and how that helps you reconnect you to your wellbeing. Prayer allows you to pour out your heart while emptying your thoughts to the only One who will not only listen but also comfort, restore and bring you peace.
   
2. Warm bath with Epsom salt: Add 2 cups of Epsom salt in a warm (not hot) bath. The magnesium in the salt will help fight toxins while naturally boosting your natural body functions (muscle control, stimulates over 325 enzymes, elevates energy production). A gentle/slightly cool "rinse" after the bath will leave you feeling refreshed.
   
3. Music: Slow tempo instrumental music creates a calm and soothing atmosphere (while you're soaking) helping you to relax. Learning to "tune out" helps you learn how to "tune-in" to your inner thoughts.
   
4. Smells: I love lighting a candle, dabbing on a few drops of oil or sipping a cup of tea while setting the mood for relaxation. The following products can either be consumed or applied. Chamomile (tea – great for insomnia and an upset stomach), Lavender (oil/bathing products – wonderful for depression), Bergamot (found in Earl Grey tea – known for relieving stress), Sandalwood (oils and candles – earthy smell promotes a calming effect) and Mandarin (red or green oil – competes with Lavender for peaceful sleep).
   
5. Food: Avoid junk food! Reach for fruit, leafy vegetables, yogurt, tuna, whole wheat food products/bread, or some skimmed milk and you'll feel much better. More protein at dinner helps keep your desire to eat in check (remember your serotonin - feel good hormone - is at its lowest at the end of the day, increasing your desire to overeat).
   
6. Avoid alcohol – While a glass of wine may sound fine it's not. The rise and fall of the sugar effects your insulin, creates cravings and one glass always leads to two (and usually more). The calories from wine (or any alcohol) are empty calories, as well. If you're attempting to reach a natural alternative, substitute the health benefits of wine with a bowl of red grapes, naturally aiding to your overall wellness.
   

Quick tip for wellness: Practice distressing naturally and you'll experience an overall sense of wellbeing that will naturally re-energize you overall.

Preservatives; top eight culprits behind food, beverage and product related illnesses

If you've ever eaten a piece of white bread, with a slap of margarine and a swig of fruit juice or maybe a sip of wine you may not have given what you just consumed a thought. However….did you know that what you just ate could actually cause brain damage? That sounds too severe to be true, but it is. Preservatives lurk behind any food or beverage product that has any shelf life beyond a natural existence or has been "added" to for preservation. Almost any "convenience" store product is loaded with preservatives and many everyday products have some degree of preservatives hidden below the surface. Here are just the top eight preservatives, what they are thought to do to our body and where they may exist in food:

Benzoates – Known to cause allergies and (possibly) brain damage and recommended to avoid use in hyperactive (ADD) related conditions. Found in sodas, fruit juices, flour, beer and margarine and some shampoos and dog food.

Bromates – Destroy the nutrients in food. Side effects can result in diarrhea. Most breads (white and others) contain bromates. Often found in municipal drinking water and was recently discovered in a popular bottled water, forcing a recall of the product.

BHA and BHT (Butylated Hydroxyanisole and Butylated Hydroxytoluene) – Also known as a "synthetic" antioxidant used when preserving food. The National Institute of Health reports that BHA is reasonably anticipated to be a human carcinogenic forming cancerous cells at some level in various testing studies (see www.nih.gov). Sometimes used in canned prepackaged meats, snack type foods and beer.

Glutamates – Various symptoms from heart palpitations to headaches. Thought to be cancer producing. Used in many "junk" food products.

Mono- and Di-glycerides – Thought to be associated with some cancers and birth defects. Food groups include snack food items (i.e. cookies, candies, pies, cakes, peanut butter, and vegetables with sauce, margarines/shortenings and dry roasted nuts).

Nitrates and Nitrites - Carcinogens (cancer) producing. Typically used for preserving meat.

Propyl gallate - Associated with causing birth defects and liver damage. Found in everything from chewing gum to pickles, sauce to vegetables and most meat products.

Sulfites – Known as the most "common" food preservative. Associated with various symptoms including allergies, headaches, heart palpitations and cancer. Often hidden in corn syrup, cornstarch, wine vinegar, wine, and dried fruit.

Learn to read the label on any product that has an expiration date on the label including fresh, frozen, dried, hydrated, canned and/or boxed food and beverages. Fresh whole food including fruit, vegetables, meat, seafood (that aren't canned, frozen and/or dried) are typically the safest food products to purchase – but read the label to make certain you know (what and if) the food/beverage you, your loved ones and your animals consume contain any level of harmful preservatives.

Vitamin D gets an “A” for benefits

Most of us know that we need vitamin D in our diet, but do we realize why? The following are just the top three reasons why
we need D:

*Helps build strong and healthy by assisting the absorption of calcium into our bones

*Maintain normal blood levels of calcium and phosphorus

*Assists in elevating our mood (serotonin via exposure to sunlight)

 

The recommended daily allowance (RDA) is provided below (http://ods.od.nih.gov/factsheets/vitamind) – telling us how much D we need:

Age	Male	Female	Pregnancy		Lactation
0–12 months*	400 IU (10 mcg)	400 IU (10 mcg)
1–13 years	600 IU (15 mcg)	600 IU (15 mcg)
14–18 years	600 IU (15 mcg)	600 IU (15 mcg)	600 IU (15 mcg)		600 IU (15 mcg)
19–50 years	600 IU (15 mcg)	600 IU (15 mcg)	600 IU (15 mcg)		600 IU (15 mcg)
51–70 years	600 IU (15 mcg)	600 IU (15 mcg)
>70 years	800 IU (20 mcg)	800 IU (20 mcg)

* Adequate Intake (AI)

 

The best food resources for vitamin D are as follows (http://ods.od.nih.gov/factsheets/vitamind/#h3) – highlighting where we can find vitamin D naturally:

Food	IUs per serving*	Percent DV**
Cod liver oil, 1 tablespoon	1,360	340
Salmon (sockeye), cooked, 3 ounces	794	199
Mackerel, cooked, 3 ounces	388	97
Tuna fish, canned in water, drained, 3 ounces	154	39
Milk, nonfat, reduced fat, and whole, vitamin D-fortified, 1 cup	115-124	29-31
Orange juice fortified with vitamin D, 1 cup (check product labels, as amount of added vitamin D varies)	100	25
Yogurt, fortified with 20% of the DV for vitamin D, 6 ounces (more heavily fortified yogurts provide more of the DV)	80	20
Margarine, fortified, 1 tablespoon	60	15
Sardines, canned in oil, drained, 2 sardines	46	12
Liver, beef, cooked, 3.5 ounces	46	12
Ready-to-eat cereal, fortified with 10% of the DV for vitamin D, 0.75-1 cup (more heavily fortified cereals might provide more of the DV)	40	10
Egg, 1 whole (vitamin D is found in yolk)	25	6
Cheese, Swiss, 1 ounce	6	2

* IUs = International Units.
** DV = Daily Value.

 

Even just a few minutes (15 or so) in the sun (wearing protective sunscreen) will help elevate vitamin D in our body.

So today, because it's going to get to 70 something, grab a tuna fish sandwich on whole wheat (a little lettuce and tomato, too), a glass of OJ fortified with vitamin D, a newspaper (Va. Pilot is always a good read) and enjoy some time in the sun. You're "D" will love you for it the rest of the day!

 

 

 

 

 

Are you allergic or intolerant to some foods?

Food allergies and food intolerances are two completely different cause and effect processes. Trying to (ultimately) determine which one you may be suffering from should be properly diagnosed by your doctor. The differences (in general) are:

Food allergies:

An allergic reaction to food is a result of the body identifying a food (usually protein) as harmful and builds a defense through antibodies to fight it.

*Physical symptoms may include –

Rash, hives, stomach and/or chest pain, itchy skin, shortness of breath.

Food intolerance:

Food intolerance is a digestive versus an immune system response (the body's inability to breakdown and digest certain types of food).

*Physical symptoms may include -

Rash/itch, chest swelling, nausea, stomach pain, gas, diarrhea, heartburn, headaches, swelling of the airways to the lungs, Anaphylaxis (allergic reaction often effecting the skin, respiratory, central nervous system, heart, gastrointestinal areas of the body).

While you should never attempt to self treat or self diagnose your symptoms, it is important that you clearly communicate your symptoms to your doctor. It is all together possible that you may have a combination of both (allergies and intolerance) to food.

If you experience any symptoms that seem outside the "norm" for your body, see a doctor immediately.

* http://www.webmd.com/allergies/foods-allergy-intolerance

The clue behind cravings

Ever wonder why you crave certain foods at certain times of the day? What about the times you crave a particulate type of food (for example popcorn) when performing a certain activity (watching a movie)? Whether your cravings are psychological or physical, here are some basic ways to stave off your unhealthy cravings while creating better eating habits and patterns:

*Exercise – Physical activity increases our serotonin levels. If you practice working out (moderately) at least 30-45 minutes per day your serotonin levels will increase (the feel good hormone) and balance out your cravings for carbohydrates.

*Sunlight – Safe exposure to sunlight helps to increase our vitamin D levels when it touches our skin. Vitamin D is known for preventing depression and osteoporosis, which in turn helps to keep our hunger levels at bay.

*Portion control – Most of us were trained to "clean our plate". Waste not, want not, right? Wrong. Instead of looking at your left-over food as "waste" save what's left for another meal (tomorrow's lunch?). It would be better to eat smaller portions and save the leftovers than to overeat out of guilt.

*Hobby – Learning to keep yourself pre-occupied by doing what you love will help you in your pursuit to stay focused on your goal of wellness. Something as simple as a hobby can help break the cycle of food addictions and unhealthy eating habits. Replacing "eating" with "doing" is always a positive reinforcement method.

Cravings come from our body responding to what it knows. Controlling cravings is the result of what we command our body to do. Both are under our control when we take control of our wellness.

Sweet Valentine’s Day alternatives

Hmmmmm…..your Valentine has decided to start being more "nutritionally-minded" and you have no idea what to buy them. Try these delicious affordable alternatives that are sure to delight your special Valentine today.

If you like arts and crafts, try this:

*Make a delicious frozen fruit basket – Buy a block of Styrofoam (usually 4-6" square x 2-4" tall), some fresh fruit (strawberries, pineapples, kiwi, cantaloupe, bananas, etc.) and some wooden or plastic skewers (Dollar Tree usually sells the wooden skewers in packages or any grocery store/arts and crafts store may have them as well), a gift box (same size as the Styrofoam square), some red/shiny wrapping paper (or a short gift bag if you prefer not to wrap a box) and a bow or wrapping string.

Begin by placing the fruit, rotating each one on the skewers (i.e. a piece of strawberry, pineapple, cantaloupe, etc.) symmetrically and place in the freezer (on a cookie sheet) until completely frozen (about 3-4hours). Once the fruit is frozen, place the skewers in the Styrofoam block in a "floral" type arrangement (tallest skewer at the center, followed by smaller skewers around the outside of the center). Set the Styrofoam in the gift box and wrap the paper around the bottom or (if you are using the gift bag to wrap your arrangement) place the Styrofoam block inside the gift bag making sure that the bags height is lower than the fruit arrangement, tie the ribbon around the gift box or the bow on the package and "Wa-la…." you're a Valentine's Day superhero!

Or this maybe this one….

*Picture framed memories - Buy an 8" x 10" frame with matte and piece of colorful paper. Place your favorite 4" x 6" or 5" x 7" photo of the two of you together inside the matte/frame and write a loving note at the bottom or side of the picture (make sure you can see both the picture and note inside of the matte frame). This is a visual love-giving gift that keeps the message of your adoration and/or appreciation of your Valentine in full view every day.

If you lack arts and craft talent, try this:

*Buy an indoor herb garden starter kit - Most any garden store will have starter kits for herb gardens. You're nutritionally minded Valentine will absolutely love this one; it's a gift that keeps giving all year round!

If you lack money but have plenty of time, this one is sure to please…….

*Quality time - Nothing speaks louder than the quality of time we spend together with the one's we appreciate and love. If your Valentine is an elderly neighbor, a lonely relative or a dear friend, just give them a call today or a visit and ask, "How are you doing?" and then just listen. Try to give them a hopeful and encouraging word, letting them know how much you appreciate them and that they are "unconditionally" loved by you!

Quick tip for today: The best Valentine's Day gift is the one that comes from a heart filled with love.

Happy Valentine's Day, everyone!

 

Food addictions; how to break the cycle

Much can be said about having an "addiction" to almost anything. Finding the answer that actually makes a difference in your life while helping you live past your addiction can be an overwhelming task. Here are a few simple steps that may just help you break the cycle while putting your feet in the right direction:

*Pray: The power of God to help you overcome whatever obstacle this life has placed in front of you is more powerful than you realize. The best part of prayer is that God is always available, ready to listen and desires to lead you to the answer.

*Start with the end in mind: Steven Covey's book entitled, "The seven habits of highly effective people" explores the possibilities we can encounter when we "start with the end in mind". That one thought has helped me many times look past whatever has held me back, caused me to stumble, or negatively impacted my life. When we learn to look past the "here and now" and onto our "destiny" we take the first step toward our future.

*One day at a time: Most addictions are rooted in compulsive/obsessive behavioral patterns. Instead of obsessing about your goal, just take one day at a time. You're not perfect (and no one is) and it took time for you to get where you are now. Taking hold of your choices, one day at a time, will be an ongoing process – experienced one day at a time.

*Think before you act: Compulsive decisions are typically made impulsively. When we stop and recognize that a decision can have a long term effect then we are less likely to make them impulsively. If you experience anxiety when making a decision, stop and think about the root of the anxiety (am I making this decision based upon fear?) and recall what happened (in the end) the last time you made this same decision (was the outcome for my benefit or was it self-destructive?).

*Surround yourself with a support system: Even if you are completely alone in this world there is always someone, somewhere who understands your pain. Overeaters Anonymous, Food Addicts Anonymous and many more online and in person discussion/support groups are filled with kindred spirits who know and understand your pain, shame and humiliation.

*Love yourself: I cannot shout this loud enough! Loving yourself isn't a conceited sense of self-importance but a humble recognition that because you are "fearfully and wonderfully made" by God you are of great value! When you learn to love yourself you become filled with a healthy dose of self esteem and genuine compassion towards others. Whatever we "love" we take care of, right? So why not start with "loving yourself" enough to take care of yourself. The benefit will be both a blessing to you and the world you live in.

Quick tip for today: One thought, one action and one day at a time is what will take me to my destiny.

What’s the skinny on fat?

It seems that fat is fat, right? Fat….unhealthy, clog your arteries and makes you feel sluggish. But that's unhealthy fat……what about healthy fat? Does it really make any difference the type of fat you consume? Of course it does……read on to discover the "skinny" between the two.

All fats contain and/or appear as:

*Organic compounds of oxygen, hydrogen and carbon

*Linoleic and linolenic acids that cannot be reproduced in the body

*Either liquids or solids

Unhealthy fats are broken down into three categories: Saturated, trans and hydrogenated/unhydrogenated fats

Saturated fats are produced through animal products (milk, cheese, meats, etc.) and certain cooking oils (mostly vegetable, palm and coconut), raising our LDL (the bad cholesterol).

Trans fats form when vegetable oils harden, lowering our HDL (the good cholesterol) while raising LDL and are mostly found in fried processed foods and margarine.

Hydrogenated and unhydrogenated fats form or partially form when Trans fats harden (i.e. butter) and should be avoided because of their negative effect on our heart.

But good news is on the way……there are healthy choices when it comes to choosing fat:

*Monounsaturated fats appear in mostly "liquid" form and turn somewhat solid when chilled (i.e. olive, canola and flax oil, etc.). They can also be found in nuts and seeds.

*Polyunsaturated fats appear in similar monounsaturated food (i.e. fish, almonds/walnuts, oils, nuts and seeds).

*Both mono and polyunsaturated fats derive from some animal and plant products and are known to help lower LDL cholesterol while assisting in maintaining our good HDL levels.

All fats assist (to some degree):

*In controlling inflammation, blood clotting and brain development

So how do you choose between healthy and unhealthy fats? First, ask yourself a few simple questions:

*Where did it come from and how was it made (i.e. saturated or unsaturated source)?

*Is it solid/does it form as a solid when used or produced into its final state (i.e. butter/margarine)?

*Is it used to fry food (i.e. donuts, french fries, etc.)?

*Does it elevate or lower our LDL (bad cholesterol)?

Because many food products contain some saturated fats it's important to remember to keep your saturated fat consumption to less than 10% of your total daily caloric intake.

And that's the skinny on fat……learning the difference between the two will make all the difference in your wellness.

Quick tip for today: Good fat is good for the body.

 

Calorie counting; online resources that keep it simple

If you've ever been on a "diet" then you know the trials and tribulations of counting your calories, while monitoring your fat, protein and carbohydrate grams on a daily basis. Just the mere thought of counting sounds like too much math for very little in return……. But good news is on the way! There are a ton of online resources for counting and helping you monitor your daily nutrition. Here are just a few (because there are too many to mention) I used and that helped me tremendously. Some sites will offer online calorie diaries, extensive food lists and excellent nutritional resources, while others may seem more "layered" with information (i.e. metabolic information, medical resources, etc.). I suggest that you determine once a week your caloric intake requirements and then track the calories using a diary type entry site that will help you stay the course. Below, I've listed sites that offer a variety of caloric intake/tracking features:

*Free dieting (http://www.freedieting.com/tools/calorie_calculator.htm). This site offers very easy to use calorie counting along with body fat percentage, BMI, etc., calculators.

*Live Strong (http://www.livestrong.com/thedailyplate). Part of Lance Armstrong's foundation, you can find some great resources for keeping a handle on your daily nutritional needs by joining this free onsite resource. There are features such as the "My plate calorie counter" that help you keep accountable what you're eating, breaking down the nutritional values along the way.

*Calorie count (http://caloriecount.about.com/cc/calories-goal.php). If you want to keep it simple, this site offers straight forward strategies for dieting (calories for weight loss, maintenance or weight gain, etc.)

You will find there are many free resources for dieting, nutritional tracking and calorie calculating, that are also downloadable to your cell phone and computer, making tracking a simple process. When I began my journey to wellness, I found it easy to put into memory what foods I was planning to eat throughout the day. Planning ahead and equipping yourself before you eat keeps you moving in the right direction.

Quick tip for today: When you equip yourself with tools that help you succeed and you'll find success is just around the corner.

Whey versus Soy Protein

Whey and Soy based protein powders have become a staple in almost anyone's diet in the pursuit of wellness, weight loss and body building. Understanding the benefits of them both will help you determine which primary ingredient in your daily diet is most important to your overall health and wellbeing.

Antioxidants and free radical production:

*Soy has a higher amount of antioxidants than Whey and therefore helps to reduce free radical production during a workout.

Amino acids:

*Both Whey and Soy provide amino acids that the body cannot reproduce alone.

Lipid oxidation levels:

*Soy helps to reduce lipid peroxide levels (the process of free radicals stealing/destroying electrons from our lipids in our cell membranes) almost immediately after a workout versus Whey's effect taking almost 24 hours later. Lipid helps regulate hunger and is referred to as the "starvation hormone". When our "lipid" levels are low, our desire to eat is increased.

So what does all this mean? Simply this: If you want to choose between increasing/decreasing your intake of whey and/or soy consider the bottom line effects of both. Also read the label on any protein powder you purchase to determine which product is predominate (whey versus soy) in the content.

As Maya Angelou says so clearly, "When you know better - you do better." Knowing what your body needs will help you make the better choice for what will benefit you the most.

Supernatural wellness; The power of faith for healing

Everyone would love to find a supernatural cure for complete wellness.  A pill and a promise seem to go a long way in the world we live in.  But what about "faith"?  Does it have anything to do with our becoming completely "well"?

Mention the word "faith healing" and some will scatter while others will listen out of curiosity and (perhaps) a desire to experience what they have not yet so far; to be healed.  If you are a believer in the power of God, then having faith to believe in healing doesn't seem so far fetched.  Christ's ministry on earth was known for many things, including healing the sick.  But the scripture I love best embodies what it requires from us for our "divine" healing; faith (something initiated from us towards God).

"And behold, a woman who had been suffering from a hemorrhage for twelve years, came up behind Him and touched the fringe of His cloak; for she was saying to herself, "If I only touch His garment, I shall get well," But Jesus turning and seeing her said, "Daughter, take courage; your faith has made you well."  And at once the woman was made well."  Matthew 9:20-22.

So what is the power of faith for healing?  Is it supernatural or psychological?  Does our brain interact with our body in such a way to perform healing naturally?  Or is it God stepping in on our behalf to heal and restore us?  And why do some people get healed while others do not?  I wish I had all the answers but I do not.  But what I can tell you is this; if you believe in God then you have faith in God's answer for your healing.  Faith requires us to trust the one who provides the answer versus trusting in the answer. 

Many devout people of faith pray for healing and never receive it.  Many people never pray and become healed.  Both leave each side questioning if faith has anything to do with being healed.  Here's what I say; faith requires us to trust God with every aspect of our lives and embrace everything in this life (including our health) as part of our journey through this life. 

The woman who reached out to touch the hem of Jesus' garment did so out of faith.  But look at what Jesus said to the woman when she did; "your faith has healed you."  The power of faith for healing requires us to take the first step of faith.  The rest is up to God.  Both require our participation.

Why “wellness” produces weight loss; 7 simple steps for wellness

The term "wellness" is defined as a combination of two things; the state of being disease free and healthy (http://www.wikipedia.com/).  While the word "wellness" has become a "catch phrase" for the weight loss industry, it actually is meant to reverse our thinking about weight loss.  Here are some simple steps to understanding how to achieve a level of wellness that will not only produce weight loss but more importantly produce better overall health and wellbeing:

 

1)  Eat whole foods, at least 2 cups of fruits and 2 cups of vegetables throughout the day, before the middle of your day.

2)  Eat whole bran, wheat, and oat products (cereals, breads, etc).  Never eat anything that is enriched or bleached. 

3)  Read the labels.  Once you read the label you'll start taking control of your wellness.  To learn how to understand the label, visit http://nutrition.about.com/od/recipesmenus/ss/learnlabels.htm.

4)  Eliminate simple/refined carbohydrates (sugar, corn syrup, processed foods).  When you start reading the labels you'll find that "corn syrup" is often used to sweeten food.

5)  Eat lean, skinless white meat (no red meat/no pork) and seafood (fresh or wild catch - no Farm Raised). 

6)  Eat 1 tablespoon of healthy fats (monounsaturated - nuts, Olive Oil, Omega 3) with every meal.

7)  Learn how to "visually" calculate your calories/protein/carbs and fats.  Commit to learning one new "visual" calculation each day (i.e. recognize a cup of rice, an ounce of nuts, etc.) so you can easily comprehend the value of what you're eating/consuming.

 

 Small steps and adaptable habits help you reach wellness one calorie at a time and assist in reversing bad habits accumulated over a lifetime.

Add some “spice” to your diet with these power packed top four Antioxidants

Antioxidants are the most natural way of keeping our health preserved while eliminating toxins from our body. Something as simple as using an antioxidant rich spice can make a huge impact on your overall health. The following are listed from highest to lowest, based upon their ORAC (Oxygen radical absorbance capacity):

Cloves: ORAC level of 3,144; helps lower LDL cholesterol and triglyceride levels, while assisting insulin performance. Typically used as an ingredient with Indian cuisine.

Cinnamon: ORAC level of 2,675; helps balance blood glucose elevations that occur after a meal. Cinnamon tastes great on a piece of toast, in a cup of tea or hot chocolate (sugar free, of course!).

Oregano: ORAC level of 2,000; extremely rich in nutrients (more powerful than some fruits) and contains antibacterial properties. Oregano is often used to season Italian food, but also a great seasoning in rice and pasta meals.

Turmeric: ORAC level of 1,593; believed to help assist in lowering LDL levels and may contain anti-inflammatory agents, also believed to assist in naturally healing various diseases including cancer and Alzheimer's. Often found in Chinese and Indian medicine, Turmeric has a curry spice like taste and can be added to any soup dish for added antioxidant benefits. To read more about the benefits of Turmeric, visit http://www.articlesbase.com and type in "Turmeric" (some very interesting perspectives).

 

Just think…..a splash of spice in your meal may equal a lot more than taste! Antioxidants are God's natural resource for our wellness. Use some today and start getting the benefits of a wellness that lasts a lifetime.

How to break a habit; is 21 the magic number?

Anyone attempting to break a habit or form a new one would love to know how long it's going to take to see the results they long for. Understanding that there is no "magic number" isn't much consolation, but realizing there are some key elements to breaking/forming new habits might just help you along as you attempt to overcome the past and achieve your goals.

Dr. Maxwell Maltz has been touted as the original "author" of the 21 day theory for habit breaking/forming. As a plastic surgeon, Dr. Maltz witnessed his amputee patient's process through their life altering change, observing that it typically took 21 days for them to establish/create new habits. Maltz's theory was simple: "the brain circuits take engrams (memory traces) and produces neuroconnections and neuropathways only if they are bombarded for 21 days in a row". Based upon this theory, the brain won't accept new data for change of a habit unless the change is repeated for 21 days continuously, thus establishing the theory of 21 days to break/form a habit.

Although there could be ongoing debate as to whether or not this theory is consistently accurate or true, I can attest that my life was dramatically changed after a 21 day biblical fast (liquid fast containing protein/carbohydrates/healthy fats and limited sodium). During the onset of my fast, I made a decision to proceed one day at a time without an end in mind. Each day, I would pray and fast asking God to direct my steps as I sought His will for my life. And each day I witnessed God slowly and dramatically change my life. At the end of 21 days the Lord revealed to me that my "fast" was finished. The results were amazing! Not only did I feel so much better, my body was healed, my former habits were completely gone and I was on my way to a new and much more fulfilling life.

Can a 21 day fast change your life? Only God knows the answer to that question and only He can show you His will for your life. I do believe God works uniquely through each one of us, knowing exactly what we need. If you have the desire to change, break or form a new habit, 21 days might be key in helping you reach your goal. If you need "divine intervention" from God to help you break free from whatever is hindering you, then He will guide you through your process if you seek His will for your life.

Why not start today by simply praying and seeking God's will for your life? Who knows….in 21 days you might be a "whole" new you!

Going "organic"; hype or fact? What you should know about organic food for the sake of your health.

Just say the word "organic" and eyes start to roll backwards while smirks form across many faces (not everyone's face but just a lot of faces).  "Too expensive" and "I can't justify the cost" are most commonly used responses that come to mind when I try to share the "value" side and health benefits of going organic.  So what's all the fuss and why does it matter?

First, understand that food is produced (to some extent) by humans.  What we "feed" our food (i.e. plants and animals) produces what we eventually eat.  Take for example a soybean or corn; has it been modified (added to) in order to produce a "perfected, highly resistant to insect infestation" state?  If so, what does that modification mean to us?  Or an animal; has it received a healthy vegetarian diet or a genetically modified corn fed diet?  Has the animal been fed antibiotics or hormones?  Is the animal allowed to graze freely or has it been caged? 

Second, is the food we're eating in season?  Have you ever noticed that more and more vegetables/fruits are offered year-round versus in-season?  If you really pay attention, you'll notice that the out of season food never tastes as good as the in-season products.  Why?  Is it due to "over production and genetic modification"? 

Once you understand the benefits of "organic" food you'll understand the value of organic food versus non-organic food.  So what is organic food and how do you know it's organic?
*Organic simply means that the food has not been genetically modified (i.e. fed or injected with hormones and anti-biotics)
*Organic food is produced/raised in a "free" environment (free range, cage free)
*Organic food is (typically) produced in season
*Organic animal products (i.e. cattle, chickens) are fed vegetarian diets (versus corn fed diets)

The USDA has set a standard by which organic farmers are required to adhere to before their food product can be labeled "organic":

USDA Consumer Brochure: Organic Food Standards and Labels: The Facts

1. “What is organic food? Organic food is produced by farmers who emphasize the use of renewable resources and the conservation of soil and water to enhance environmental quality for future generations.  Organic meat, poultry, eggs, and dairy products come from animals that are given no antibiotics or growth hormones.  Organic food is produced without using most conventional pesticides; fertilizers made with synthetic ingredients or sewage sludge; bioengineering; or ionizing radiation.  Before a product can be labeled ‘organic,’ a Government-approved certifier inspects the farm where the food is grown to make sure the farmer is following all the rules necessary to meet USDA organic standards.  Companies that handle or process organic food before it gets to your local supermarket or restaurant must be certified, too.” Consumer Brochure, USDA National Organic Program, http://www.ams.usda.gov/nop/Consumers/brochure.html

That said, what does this mean to you and me? 
*Genetically modified food products contain highly toxic chemicals; organic food products do not.
*Animals that are not allowed to graze/eat in a "free" environment (i.e. free range/cage free) often consume their waste; organic animals graze freely, producing a healthier end product.
*Out of season food is "forced" into production; organic food is produced in season and naturally tastes better.

Anytime we modify what God has already perfected we stand the chance of consuming a chemically modified food product that contains highly toxic chemicals, which in the end we pay for with our health.  Before you eat another thing ask yourself, "How was this produced?".  If you don't know, find out before you agree to eat it.  You just might be saving your own life.