Fall off the wagon? Top 3 ways to get back on!

If you've ever been on a diet then you've experienced "falling off the wagon" at least a time or two. Falling isn't the problem; it's not getting back up and going again that keeps you on the ground. Here are some simple and quick ways to get back up and get going again:

 

1. 
   Food = Entertainment = Food. One of the most profound reasons we eat is for entertainment. We usually don't eat just because we're hungry, but we almost always eat when we're bored, out having fun or being entertained. Learning to recognize when you're eating (is it three meals a day or sporadically eating when you want to?); how you're eating (munching out or eating healthy) and why you're eating (social eating versus planned eating) is key in recognizing your core problem behind your eating habits.
   
2. Blind-eye eating. If you were raised to "eat everything on your plate" then you probably are guilty of "blind-eye-eating" habits (just eat everything on your plate regardless of what's on there). For many of us this rule applies: A plate of food equals eat everything on the plate. Unless the plate has an abundance of fresh fruits and vegetables, lean protein and healthy fats (and even then you need to control your appetite/serving size) then it's probably a plate made for disaster and not benefit. Never eat with a "blind-eye" but with an intentional view of what you're eating and why.
   
3. Food abuse. Food is a drug and food is fuel. Both can be good for you and both (if not used properly) can sabotage your health and welfare. We abuse food when we use it for anything other than what it was intended to be used for (drug = health/wellness; fuel = energy). Once you recognize and accept responsibility for how you use food then you will stop falling off the wagon and remain steadfast in your effort to overcome the temptation of poor choices.
   

 

If you've "fallen off the wagon" just get back on. Too many times we say "I'll be better tomorrow" when right now is the best time. Bad habits and abuse don't happen overnight; they build over time. There's simply no better time than right now to stop and turn your wagon around in the right direction than right now!

 

Quick tip for wellness: Practice "wellness" one meal at a time.

Burn some calories with a “Stay-cation” this weekend!

It's been a long……cold…….winter………. To kick off the "Summer" Virginia Beach is the place to be, see and do all weekend long. Activities for the entire family abound with many being "freebies". Here's a quick list of what's right around the corner. Just get out and get moving…..that'll burn some calories!

 

Strawberry Festival    

If you're looking for something fun to do and enjoy some healthy activity the Virginia Beach Strawberry Festival is a great place to visit this weekend. The central theme is everything "strawberries" but there's so much more to see and do, too! This annual event features music, food and activities for everyone. Located in the heart of "Pungo", the festival is at the intersection of Princess Anne and Indian River Roads. Parking is offered around the intersection of these two roads and usually cost $5/per vehicle.

 

Cullipher Farm

The absolutely best, fresh and organic strawberries anywhere in Virginia Beach. They're located just a short distance from the festival, down Princess Anne Road less than 100 yards past West Neck Road. You can pick your own or buy pre-picked strawberries. They also have a host of fresh vegetables to choose from including a fresh selection of Georgia Peaches, red potatoes, peppers, onions and more. Tell 'em Pat sent you!

 

Home-a-rama

Eagles Nest is the featured neighborhood for this year's Spring Homearama. Located at the corner of West Neck and Indian River Roads, these beautiful homes feature some great ideas, whether you're remodeling or buying a home. Ticket prices are $10/per person, kids under 12 are free and some other discounts for military, retired and school employees Mon-Thursday.

 

Salute to Summer 2011

The Virginia Beach Oceanfront will host a fantastic lineup of local artist at the oceanfront this weekend, followed by an awesome weekend next week when the annual "Patriots Festival" rocks the beach all weekend long. Admission is free and open to the public. You might want to bring a chair! Visit http://www.beachstreetusa.com/events/SaluteToSummer to see the incredible lineup including our very own CMA recording artist/band "Dave Cynar Band" who will be opening for "Little Texas", 7:30pm at the 17^th Street stage on Sunday, May 29^th.

Quick tip: One hour of walking burns about 150-200 calories.

 

Diet and depression; make the connection

If we are what we eat then there must be a connection between us and food that goes much deeper than our waist line.  Eating a healthy diet of antioxidants, nutrients and “smart” carbohydrates can only help balance our hormones and restore our bodies.  Our bodies require a healthy diet for more than just our physical condition.  The value of what we receive when we eat a balanced meal fuels our body for the rest of the day.  If food is “fuel” then our entire body, including our brain, needs the proper fuel to run.  We get the proper fuel from eating the right food.  When we eat food high in unhealthy fats and refined sugar we deplete our emotional bank account.  Our serotonin (feel good hormone) replenishes every night when we sleep and is directly affected by the food we eat.  “Smart” carbs come from fruits, vegetables, whole grains, and legumes.  Basically, if it comes from the ground its good for you!  “Empty” carbs come from food that is processed, refined or depleted from the original state it came from (i.e. refined sugar).  In addition to carbs are other nutrient/wellness boosting foods (i.e. fish oils, vitamin D food and antioxidants), each playing a significant role in assisting our emotional wellbeing.  Becoming aware of the food/fuel connection makes all the difference in balancing our emotional state of mind.  Below is my short list of foods and nutrients to incorporate into your daily diet.

Smart carbs high in essential antioxidants and vitamins/minerals:

*Beta-carotene (Broccoli, carrots, peaches, spinach, sweet potato, apricots, collards, pumpkin)

*Vitamin C (Blueberries/aka brain food, red potatoes, strawberries, peppers, tomato, grapefruit)

*Vitamin E (Olive and Flax oil, Almonds, Walnuts, wheat germ)

*Brown or Basmati rice

*Whole wheat, rye bread (not enriched or bleached)

*Lentils, kidney beans

Brain food:

*Tuna, turkey and chicken have the same “calming” effect on the brain, elevating our dopamine and norepinephrine levels.  Just eating healthy lean protein several times a day helps your mind and elevates your mood to a healthy, balanced level.  Other healthy low fat proteins include low fat yogurt, beans, peas, low fat organic milk, low fat cheese and poultry.

B-12 diets:

*Mediterranean diets have been credited with being one of the healthiest choices for centuries, providing the highest variety of B-12 nutrients in comparison to most other diets.  Low fat/lean protein (i.e. fish), nuts (almonds, walnuts), fruits (berries) and dark leafy green vegetables have the highest degree of the nutrients needed for a healthy balance of brain food.

Vitamin D:

*Vitamin D receptors are found in the brain, directly affecting our mood.  When our vitamin “D” levels are low our hormones are affected.  Fish oils (halibut, cod, mackerel, sockeye tuna, salmon) provide an excellent resource for Vitamin D, along with egg yolk, oatmeal and sweet potatoes.

Quick tips for wellness:  Just changing a few simple things in your diet each day can help provide a balance to your

overall emotional wellness.  And best of all…..to your waist line, too!

Psoriasis; a shopping list for wellness

The history of Psoriasis dates back to biblical times, when most skin diseases were referred to as “tsaraat”, without known cause.  Salves made from various herbs were applied to the skin offering temporary relief.  Mistaken as a form of leprosy, it wasn’t until the 1800’s when the word Psoriasis was given to this condition.  By appearance, psoriasis is a plaque collection on the surface of the skin producing thickened itchy, red symptoms.  Friction and sweat only further aggravate and spread the condition to various parts of the body.  UV Laser, biological therapies, Cyclosporin, Tioguanine, and Retinol are treatments based upon the severity of the condition.  However, diet is an equal factor in treatment as well.  Knowing what your body needs naturally to help your body restore, renew and replenish is always important in your recovery.  The above and following information was taken in part from http://www.dermaharmony.com.  Hopefully, the below list will get you started on the right path toward complete wellness.  Visit their website to learn more about this condition and other natural remedies.

Shopping Lists:  Whole and Organic

At the top of your list when buying any food should be these two thoughts:  Whole and Organic.  While the word “organic” is usually synonymous with “expensive” it doesn’t have to be.  Understanding that organic products offer the purest form of natural food, which in the long run eliminate the toxins found in preservatives, genetically modified food (i.e. corn, soy), and enriched/bleached products found in our food.  The “purer” the food the better the overall benefits of wellness to both your diet and your physical future.   

*Whole grains

*Fruits, vegetables (especially green/red dark rich colors and berries, spinach, eggplant)

*Soy (Women should avoid use of soy if you have any female cancer related diseases)

*Grounded flax seed

*Stevia or Truvia (made from Stevia)

*100% nut butters (peanut, walnut, cashew and almond)

*100% butters (sunflower, sesame seed)

*Unsweetened almond or hemp milk (*Note:  Almond milk usually contains lecithin – which is usually a bi-product of soy)

*Basmati rice or whole grain brown rice

*Organic brown eggs

*Fresh homemade juice (I do not recommend canned/bottled juices off the shelf)

*Nuts (Brazilian, almonds, sunflower seeds)

*Wild Salmon

*Fresh catch Tuna

*Fresh catch Tilapia

*Seasonings:  Cilantro, ginger, garlic, sea salt

*Olive Oil

*Balsamic vinegar

*Gluten free bread

Introducing these foods into your wellness program will assist your body in becoming healthy and whole, again. 

Quick Tips:  Combing sound medical advice along with a whole and organic diet, both a recipe for relief.

Endometriosis and GM Soy; make the connection

For women who suffer from Endometriosis the question is often asked, "Should I avoid soy?".  After researching this subject for several weeks, here is what I can conclude:  The debate is still out on whether the soy we consume through food has any affect on our estrogene.  While there is a great deal of truth to both sides of the debate, I have to say I side more with the "avoid" than the "consume" soy recommendations.  To support my opinion, I offer the following website for you to "review" in making your own conclusions.
GM (Genetically Modified) Soy
As I wrote in my previous blog on 5/17/11, the mandatory labeling of GM foods should be a priority and of great concern to all of us.  If we do not know how our food has been modified then we are at a disadvantage of making an informed decision about which food we desire to eat.  Since 90% of the Soy produced in the U.S. has undergone GMO processing we can likely assume that almost any soy we consume (unless it's completely organic) is a GMO product.
A very interesting article on this subject was written by Jeffrey M. Smith, on the connection between soy and child bearing women (http://articles.mercola.com/sites/articles/archive/2010/10/05/dont-eat-these-beans-if-youre-thinking-of-having-children.aspx?aid=CD945).  What I found particularly interesting was the "rat testing" performed and the results of those tests.  Rats fed a GM soy diet showed significant "changes in their uterus" as opposed to rats fed an organic "soy" diet.  The article continues to speak against the use of GM soy, altogether.  For those of us who may see this as an extreme opinion, I personally think there is a significant connection between what this article states and what the Brazilian Report supplied in their findings.
 After suffering from both fibroid tumors and endometriosis, I was recommended to have a partial hysterectomy to not only stop my endometriosis but to avoid the possibility of developing uterine cancer.  My doctor, who is both extremely competent and knowledgeable, however, did not speak to me about my diet or my intake of soy.  Like most doctors, he focused on how to solve the problem medically versus naturally - which is why we go to doctors in the first place.  However, on my own, I began avoiding the intake of soy, which I had regularly consumed daily.  Within a matter of a few days the symptoms (i.e. cramping and bleeding) subsided.    While I am still having a D&C and will have my results biopsied, the avoidance of soy has had a personal impact upon me.
Like a lot of you, I have to take responsibility for my own "wellness".  In doing so, I try to stay informed and share what I find with all of you.  While I am not a medical expert I am able to research and reach my own opinion on what affects me the most.  My sharing my results with you, the reader, is in the hope that you can look further into the connection of "soy" and "endometriosis" for yourself, enabling you to make your own decision.  My doctor is aware of my tenacious spirit and applauds me in my pursuit of wellness through making both informed decisions and listening to sound advice - both of which I have done.
I hope and pray this information will help lead you in the right direction.  I highly recommend that anytime you are trying to make a "medical decision" you choose a physician you trust and one who specializes in your condition.  Always share concerns, ask questions and research all information provided to you before you make a decision.

GMO's; what you need to know about Genetically Modified Organisms in your food

If you haven’t watched the movie, “Food, Inc.”, I highly suggest you invest in purchasing this movie and sharing it with everyone you know. After watching this movie I was “enlightened” on the topic of “Genetically modified organisms” and the process behind what is now becoming an FDA approved standard in our culture without our full awareness of it through labeling. One of the largest producers of GMO’s is a company called Monsanto. They’ve seemingly cornered the marketplace and convinced the FDA, many of whom have ties with their organization, into their corner.  Over 70% of the corn and 90% of the soy we consume has gone through a GMO process.  The most concerning part of it all is not what we know but what we don’t know about GMO products. It seems that although the FDA has allowed soybeans to be modified with substances such as “round up” (yes, the same stuff you kill your weeds with) they haven’t required that this food be labeled properly enabling us to make an informed decision when purchasing.  Because “soy” is used as a substance in the production of so many food products (i.e. protein mix, oils, frozen food, etc.) unless we painstakingly read the fine print we don’t know it’s there.

With GMO’s it’s hard to really clarify if the product is safe or not for our general consumption. GMO’s came to the forefront of our society around 1996 and the study on whether there is a direct correlation between disease/illness and GMO’s is difficult at best to confirm. Both sides war against each other and it seems the one with the deepest pockets usually wins. The current debate centers mostly on the mandatory labeling of GMO food products. The US and Canada currently do not have laws in place for food labeling of GMO’s, while countries such as the European Union Nations, Japan, China (yes, even China….), New Zealand and Australia have made it mandatory to disclose this information to their consumers. Even though studies produced through the “Consumers Union” have clearly shown that 95% of Americans want to know what is in their food through food labeling disclosure, the FDA has firmly put its foot down to stop it. Why? My guess is that Monsanto’s arm extends long and deep into the pockets of its constituents, many of whom reside in the FDA.   A very informative and interesting article was written on May 16, 2011, http://www.grist.org/food-safety/2011-05-16-what-we-know-and-dont-know-about-the-safety-of-eating-gmos, on this subject. I highly suggest you read it.

 

USDA organic labels

While it is my personal recommendation to eat organic foods, make sure you know the farmer before you decide if the product meets your organic standard. The FDA has allotted for small amounts of non-organic ingredients to be used in organic labeling. The problem is what those “non-organic” products could be and what they would mean for the consumer.   My farmer of choice in Virginia Beach is Cullipher’s Farm located off Princess Anne Road. They use a unique process that results in very little (if at all) use of pesticides based on actual sampling. Visit their website to learn more about their process at http://www.cullipherfarm.com.

 

Product assumption

Most of us think soy is a great healthy choice for consumption; however, 90% of soy produced in the U.S. has been modified through GMO processing.  At present, we can’t fully know the answer to “Is this a GMO product?” when we consume or see it on the shelf of our grocer.  When we see other countries requiring labeling and preventing GMO products in their country, we have to question why. Corn is another widely used product in our society. From feed to food, this product probably crosses the boundary lines more so than almost any other food.   If 75% of the corn produced in our country is a GMO food then almost everything we consume related to corn has been modified. Does this mean our health is going to be adversely affected? I’m not certain that anyone really knows the answer to that. But if we take into consideration our history with food (i.e. preservatives) what we typically learn comes decades after their introduction into our culture. It may just take as long for us to learn the full blow of GMO’s.

 

Food labeling

My personal preference is that all food be labeled to disclose the contents and anything used in their production, including GMOs. If our current standard is to disclose the elements of a food product, then why would “GMO” labeling not be required? Why would the FDA not recommend disclosure if the food is really “safe” (as we’re told) for consumption? I bet we’d be amazed to see how many of the products on our grocery shelves contain GMO foods if the labeling became law.

 

Action

So what can you do about all this, you ask? There are collective efforts being made to require GMO labeling. The one I signed yesterday can be found at http://organicconsumers.org/monsanto/index.cfm.   Even though Monsanto seems like Goliath in this fight to protect consumers and create awareness, it’s really up to each and every one of us to become “David” by taking an individual stand on the subject. Contact your local representatives, congressmen/women and senators. Make your voice heard. Even if you don’t think there’s a reason to be concerned about GMO food you can certainly agree that labeling is a step in the right direction for everyone. It keeps those in power accountable and those who are not protected.

Step 1: Alzheimer's and Dementia prevention; what's food got to do with it?

My grandmother, on my mother’s side of our family, was a funny, quirky and spunky woman.  Always on the go and independent, “little grandma” (as we called her) is the greatest reason I’m writing this blog today.  No one ever could have predicted she’d suffer from Dementia at the end of her life.  Back then, Alzheimer’s disease (aka “old timers” disease) just seemed like a natural state we would all find ourselves in one day.  Some people seemed to suffer from it while others did not.  We (as a society) had no real warning signs back in the day that this disease was associated with anything other than bum luck.  But with today’s technology and advancement of understanding Alzheimer’s and Dementia, there were red flags that we couldn’t see back then and prevention we didn’t know about, as well.  What we do know now about this debilitating disease is this:  Wellness has everything to do with this disease.  While we can be genetically pre-disposed, we can also fight off this disease through practicing some very basic, nutritional and preventative disciplines throughout our life.  And….there’s no better time than right now to start.

Brain food

Our brain needs healthy food.  When we indulge in refined sugar, Trans and saturated fats, our brain suffers the consequences.  The best food for our brain is food high in antioxidants and omega 3 fatty acids.  We find this combination in legumes (almonds, walnuts, lentils, etc.), fruits (i.e. blueberries are at the top of the list for brain food) and vegetables (spinach/seaweed, dark leafy green vegetables), lean proteins (fish, chicken, tofu, and turkey), healthy fats (olive oil, flax seed oil and avocado’s).   Try to incorporate at least one serving a day from the proteins, 4-5 servings per day from the fruits/vegetables, and a couple servings of the legumes daily, as well.

Balanced diet

There’s a basic rule for a balanced diet, easy to remember and follow:  40/40/20.  It breaks down like this:  40% healthy/lean protein; 40% carbohydrates/legumes; 20% healthy fats.  If you try to consume most of your carbohydrates by lunchtime each day, followed by a dinner high in protein, your body will thank you!  Staying within a 1500/calorie a day wellness plan will also help keep you from overeating.  Small snacks between meals containing healthy fats (i.e. piece of fruit/vegetable, avocado’s, roasted (but not dry roasted) almonds, and walnuts) will keep your brain and body running efficiently.

Vitamins/minerals/nutrients

If you eat a healthy, balanced diet then the need to consume vitamins/minerals/nutrients via supplements may only be required if your body is severely deficient.  Because I always promote “eating your vitamins and minerals” versus swallowing them I agree with the following when absolutely necessary.  According to my resources (http://www.alzheimersprevention.org/pillar_1.htm) the below guidelines are provided when increasing your “memory specific nutrient” intake is medically recommended:

                *High potency vitamin and mineral capsule containing vitamin C and folic acid

                *Coenzyme Q10

                *Alpha Lipoic Acid

                *Ginkgo Biloba

                *Phosphatidylserine

            *DHA (omega 3 oil)

            *Acetyl-L Carnitine

For severe stages of Alzheimer’s and Dementia, “hyperzine A and vinepocetine nutrients are usually recommended”.

“Stayed tuned” to hear more about “Alzheimer’s and Dementia Prevention” as I continue to blog on this subject this week.

Quick tip for wellness:  Prevention requires us to do it now…..not later.

FMS; alternative options for treating Fibromyalgia

Fibromyalgia is a curious and often misunderstood disease plaguing countless victims who can feel totally overwhelmed (at times) as they suffer in silence with debilitating symptoms, such as unexplained pain, fatigue and sleeplessness often associated with FMS.  Unfortunately, there isn’t a single test to determine if these symptoms are totally to blame on this disease and therefore render it’s victims to often being misdiagnosed.  While there are tests to rule out other disorders, which may conclude that FMS is the culprit, the process of determining this disease can almost feel just as painful as the disease itself.

If you suspect that FMS is at the root of your condition, here are a few things to consider when looking for an answer:

*When do the symptoms occur and are they continuous or occasional?

*What has changed in your diet, exercise or daily wellness routine?

*Have you ever been diagnosed with depression or anxiety?

*What medications are you taking and have you spoken to your primary care physician about their impact on your FMS?

Alternative options

While I am not a medical professional, I believe that our physical condition is always an equal component in our mind/body/spirit connection.    When I learned how to naturally detoxify my body I found that many of my symptoms (i.e. depression, allergies, fatigue, and insomnia) changed dramatically and disappeared.  Even the pain from my physical injuries (torn rotator cuff, torn meniscus, sciatica, baker’s cyst) were completely relieved.   Through my wellness seminars I teach you how to naturally detoxify your mind, body and spirit.  The results are amazing and have helped many, many people feel completely “well” again. 

Seeking other alternative options may be the next step in your journey toward wellness.  My best advice is this:  If what you’re doing isn’t working look for another option.  Always discuss those options with your doctor.

Quick tip for wellness:  If what you’re doing isn’t working try something else.

Bone density testing; preventative testing is a must for wellness

Back in the day, bone density testing was performed only when someone broke a bone. But with new technology, our bone density can be tested using advanced x-ray techniques. The purpose of a bone density test is simple; it helps determine if you're a candidate for osteoporosis in the future or if osteoporosis is present, allowing your doctor to make a determination. The x-ray screening enables your doctor to determine how much calcium/bone minerals reside in your bones. The results then help determine which course of action you need to take in order to protect/prevent against bone loss in the future. My resource for this blog is http://www.mayoclinic.com/health/bone-density-test/MY00304/DSECTION=why-its-done. Visit this site to learn more in depth information regarding osteoporosis. For this blog, I've condensed the information as provided.

 

When our bones aren't strong, we sustain fractures much more easily and we fall prey to osteoporosis in our future. The bone density test performs three major results:

*Determines the risk of broken bones

*Monitors bone loss treatment

*Confirms a diagnosis of osteoporosis

*Identifies decreases in bone density

 

Those who are at greatest risk (both men and women) fall into the following categories:

Women – Over 50, post-menopause, not taking estrogen/hormone therapy treatment, have experienced a broken bone. While women usually range over 65 years old for osteoporosis, collectively I've provided this definition of those who are more at risk for this condition (i.e. suffered a broken bone after 50 years of age). Southeast Asian women have a greater risk of this disease. African American/Hispanic women have a lower risk but still are considered at risk.

Men – Over 50 who have experienced broken bones or have been advised that they are a potential candidate for osteoporosis. Usually men over 70 are at greatest risk, but if you've experienced broken bones or have received a diagnosis of potential osteoporosis then you are even more at risk. African American/Hispanic men are considered at risk for this disease.

Everyone – Under 125 lbs/average height, family history of osteoporosis or hip fractures and a history of fractures after 40 years old. Also, some medications are related to bone density loss (i.e. steroids) so check with your doctor or pharmacist if you have a family history that makes you susceptible to ensure you're medication doesn't add to the potential risk of bone loss.

Frequency of testing

It appears that in order to monitor bone density there needs to be approximately two years between testing. However, if you break a bone request a bone density test at that time (if it hasn't been already recommended) so you can have your condition monitored. Some (but not all) insurance policies will pay for this type of testing (but check with your health care provider before testing).

*Central devices – Commonly used in an office visit to test your bone density.

*Insurance – Not all health providers cover this testing; make sure to check with your health care provider prior to testing. However, many hospitals and other organizations will host free "health fairs" where testing is free. Many drug stores offer testing inside their facilities. These are usually low cost and affordable. Also contact your local hospital to see when they are offering their next "free screening/testing" and sign up now.

Preparation for testing

Make sure to let your doctor know if you have recently received any oral contrast or nuclear medical testing (tests that included injections of radioactive tracers) before performing a bone density test. The results might affect the accuracy of your bone density testing.

Quick tip for wellness: (In general) Women/men over 50 with any family history of osteoporosis or who have suffered from fractures should be tested every two years.

 

The ABC’s of vitamins; which ones do you really need?

There is much debate on whether taking vitamins is really necessary. So to answer that question, I researched the findings on this matter through several reliable resources including http://www.ext.colostate.edu/pubs/foodnut/09315.html and http://www.immunehealthscience.com/facts-about-vitamins.html. I'm certain there will always be a lot of "hype" behind vitamins that are simply there to sell the product, but hopefully this blog will help you understand better how much, which type and when to take vitamins/supplements. My standard response regarding vitamins has never wavered: Eat your vitamins through a healthy diet. Not only are you eating nutritional food as a whole product you're also receiving several other benefits from the whole food that would require a menagerie of pills to supply, much of which could do more harm than good. So here are my findings:

*Fat soluble versus water soluble vitamins

All vitamins fall into one of these two categories with the main difference being this; fat is stored, water is released immediately.

** Fat soluble vitamins are stored in the liver and fat tissue, released back into the body as needed (i.e. vitamins A, E, D and K). Overtaking what your body needs can actually lead to doing more damage than good, becoming toxic. It is always advised to "get" your vitamins through your food. Visit http://www.ext.colostate.edu/pubs/foodnut/09315.html for a comprehensive food list on these vitamins.

**Water soluble vitamins are released immediately in the body. Vitamins C and B are the remaining vitamins we need on a daily basis. These vitamins pass thru us, disposing of the excess (what our body doesn't need) through our urine.

*Recommended Daily Allowance (vitamins and minerals)

This website http://www.dietandfitnesstoday.com/rda.php provides a great tool for determining exactly what you need for your body/gender/age through a simple to use calculator. Instead of throwing money at what seems like the right answer, why not see exactly what your body needs?

I must say, I am overly concerned by the promotion of certain vitamin shots (i.e. vitamin D injections). While they could (in extreme cases) help someone, I honestly cannot stand behind them as being the best answer. Again, this is simply my opinion but I feel it's a very, very valid concern. Shots and pills are never the best substitute for practicing proper eating. In reality, they're a shortcut which does not address the real problem; why is our body deficient and is there something naturally we can do to help our body? If, and only if, you've been thoroughly evaluated and a deficiency that cannot be corrected through proper dieting is determined, then receiving what you need from supplements might be the answer.

If you're like me, I've been influenced over the years to think I need to supplement my body's daily requirements of vitamins/minerals because what I eat isn't going to be enough. The truth is how do I know which vitamins/minerals I'm lacking (unless I am fully evaluated by a board certified nutritionist/clinical dietician)? While certain vitamins can help boost my deficiency(s) when needed, if I eat four to five servings of fresh fruit/vegetables daily, incorporate certain seafood (salmon/tuna), lean organic meat (i.e. chicken, turkey) or tofu into my daily diet then I'm probably getting all the requirements I need. The above resources provide comprehensive lists, informing us which foods supply certain vitamins/minerals that our body needs. I would advise you to review those sites, picking the foods your body needs and you enjoy eating, and start incorporating them back into your daily diet. You'll be surprised how much better you feel (almost immediately) when you simply practice wellness on a daily basis.

Quick tip for wellness: Look to nature for what your body needs and you'll get everything your body wants through a whole and complete natural process.

Disarming negativity: Three keys for overcoming the damaging effects of negativity on our over wellness

It's hard to even imagine what damage can be done to our overall wellness (mental, emotional and physical) when we come in contact with "negativity" (i.e. negative comments, attitudes and abusive behavior). Understanding that we are empowered to choose our own response should come as some consolation, but what about all those "negative" emotional triggers that reside inside of us later on in the aftermath of negativity that is thrown at us? What do we do with all of "that"? I'm not a psychologist but I am human and I can attest that there are always going to be people who choose negativity as their first response. Here are three keys I've learned about how to handle negativity:

 

The "Power of Perception"

The number one empowerment we possess is our ability to perceive what we receive through our perception. Simply put, what we perceive is what we believe to be true. When I encounter negativity I've learned to understand that it's not so much about someone being negative to me but (in reality) they're filtering to me what they believe to be true. And the truth is their truth doesn't have to be my truth. If I allow their perception to overpower mine then I am giving into their negativity. Even reacting in like (negative response) empowers negativity even more. We all come with "baggage" from our past life experiences triggering our future responses. Once we're able to put into perspective the "truth" versus the "lie" we empower ourselves to overcome negativity. Just because someone is being negative doesn't mean I have to let their negativity overcome my perception.

 

The "Power of Peace"

"If it is possible, as much as depends on you, live peaceably with all men" (Romans 12:18); "Pursue peace with all people" (Hebrews 12:14). These are two great scriptures that greatly empower me to see the bigger picture, from God's perspective. When we choose to live in peace (not return negativity with negativity) we are in a better position to disarm negativity. Although I may not stop negativity from coming my way, I can see it through the eyes of truth for what it really is and I can put it aside instead of allowing it to overwhelm me.

 

The "Empowerment of Purpose"

Nothing gets me more motivated than living my life with purpose. When I know that I am in this world to live my life to do the greater good, not just for myself but for my fellow human being, my ability to function at my highest and best level kicks into gear. I rest better, I eat healthier and I'm at peace within. As I pursue wellness for my life I am more keenly aware of how much "bigger" the big picture really is.

 

Quick tip for wellness: It's not what comes at you that matters but what you do with it. Live today in peace.

Vitamins and minerals; do they really “expire”?

As part of my "spring-cleaning-ritual" I purge my outdated vitamins/minerals, checking the expiration date, to see how much I really used them over the past year. It's amazing to discover the truth; I really only use about 25% of the supplements in my cabinets. If I go through the cost of each one I'm sure to find I've spent a pretty good penny on the overall investment with very little in return. Having taken as many as twelve vitamin and mineral supplements a day I've learned that quality and necessity (taking what I need when I need it) is more important than volume. In reality, unless you're deficient in a particular area, a "One a Day" supplement should contain all your body needs. Once I started investing in my health through eating/drinking the proper foods/beverages my need for all these "supplements" changed drastically. Why? Because I was getting what I needed from the food I ate. But let's move on to the real question being asked; do vitamins/minerals expire? Yes and no. Below are some simple guidelines to follow before you pitch that expensive bottle of health down the drain:

*Expiration dates

Pharmaceutical companies determine the expiration date of vitamins and minerals. But the truth is this: unless the vitamin is in "capsule or gel" form (which means it contains fats) the quality doesn't degrade/decompose as quickly and minerals don't really expire (unless they've been exposed to conditions which are not conducive to their life expectancy). If you keep your vitamins/minerals in a cool, dark and moisture controlled environment they will (more than likely) be acceptable to take past the expiration date. Especially minerals; as long as they have not oxidized they're usually good past the expiration date. Often, expiration dates are set to expire "sooner" than the predicted life expectancy in order to drive up sales, so don't be fooled.

Here's another funny little known fact: The FDA doesn't require expiration dates on vitamins/supplements. That means the pharmaceutical companies place the date on the package "voluntarily". One reason is due to the guarantee of effectiveness/potency for the product they're selling (but how anyone would be able to prove the effectiveness of these products within their own body would be nothing shy of a monumental task). Another is due to sales. Like a lot of us, we will pitch an expired product in exchange for a new one all day long (we're geared that way for good reason). If you're in doubt, use practical/common sense before you pitch your investment. How "out of date" is it? If it's under a year and it hasn't changed (oxidized) in appearance or isn't a gel/capsule then the product is probably still effective/potent. My research tells me that vitamins/minerals will not become "toxic" past their expiration date (http://www.livestrong.com/article/28625-happens-expired-vitamins).

Always, always, always check the expiration date on the products and don't ever buy the products pushed to the front of the shelf first. Check through the products on the shelf for the expiration date further out. Newer products are stocked in the back, with the older products pushed to the front so they'll be purchased first.

*Potency

As a product ages past the expiration date the potency can start to change (slightly), based upon the conditions in which the vitamins/minerals are being kept and how they were produced (i.e. solid versus gel form). Discoloration and decomposition (if it's a gel/capsule it might start changing in appearance) is a sign of oxidization. Again, gels and capsules age more quickly. So if you have a choice when purchasing vitamins and minerals, choose solid formed products. They're just a potent and they'll last longer. According to one FDA expert, Glen Shue, vitamins can maintain their potency for up to five years. Isn't that an amazing "tid-bit".

*Risks

Taking a vitamin supplement past the expiration date will not (more than likely) hurt you….but once it starts to expire it probably won't help you (slightly) as much, either. Unless there is some particular scenario involved, vitamins will not become "toxic", so taking them post recommended "use by date" isn't a problem. Minerals usually never expire (regardless of the date on the label) unless they've started to oxidize or are in gel/capsule form (which do expire more quickly).

If I've learned anything at all about purchasing supplements, vitamins/minerals, I've learned these three things:

1. Avoid buying capsule or gel products.
   
2. Read the label to see what "daily recommended amount" you're receiving from the product you're taking. Some of these products are overloaded with certain vitamins/minerals and others are insufficient for the basic vitamins/minerals our bodies need.
   
3. Review (periodically) what you're taking and note any changes/differences your body is receiving from the use of these products. If you are not experiencing any significant benefits then you might not be consuming what your body really needs. Seek the advice of a nutritionist for a complete analysis of your wellness needs. Most doctors (who are not licensed as nutritionists) will not be qualified to evaluate your overall vitamin/mineral requirements in comparison to a nutritionist.
   

Stay tuned for tomorrows blog on "Vitamin Quality; the ABC's of vitamins"