Brown fat vs white fat; the fat burning question

Some things in life just aren’t fair.  Take for example people who seem to be able to eat anything and not gain weight.  We all wonder why and just assume it’s in their genetic makeup, the benefit of a higher metabolism, and/or body type.  Understanding how our body works internally, what ignites our metabolism and why we are the way we are helps us know and do better for our overall wellness.

Aside from our body type, there are two very important God-given cellular components that burn and store fat in our body; brown and white fat cells.  These two cells influence our weight, body shape and health greatly.  Our bodies produce these two primary fat cells for various reasons.  White fat cells provide the storage system for fat (which in turn reproduces hormones and energy) while brown fat cells provide the energy that burns white fat cells.  As we age and gain weight, our brown fat cells decrease, in turn decreasing our metabolism.   Studies have shown that when brown fat is stimulated through activity, colder temperatures and food the results produce a higher metabolism, burning more energy/calories. 

Brown Fat – who, where and why

Babies, children and young healthy women carry a higher amount of brown fat, due mostly to their body composition (lean versus mass muscle).  In adults, brown fat is stored under our collarbone.  Men, believe it or not, have the least amount of brown fat.  However, the mass muscle most men naturally carry helps to compensate (burn fat) for the lesser amount of brown fat cells they’re given naturally.

White fat – Pros, cons and purpose

White fat does have some “pros” to its purpose.  It provides storage for future energy.  It produces the satiety hormone Leptin, which tells our brain we’re satisfied and to stop eating.  The downside of white fat is our body’s inability to remove it once it forms excessively (i.e. overweight) and is not burned efficiently (through diet and exercise).  As we age, white fat becomes a harder internal property to remove/burn.  However, it still has some benefits our body needs.

The simplest way to understand the major differences between brown and white fat cells is to remember this:  Brown burns, white stores.

Stimulating “brown fat” cells

The best way to help our body stimulate/metabolism and activate our fat burning abilities is to do some very simple things:

1)       Eat thermogenic foods (i.e. non starchy vegetables, salmon, tuna, etc.) 

2)      Drink plenty of water (64 oz a day, preferably ionized/alkaline water or mineral water)

3)      Exercise at least 30 minutes a day (aerobic) and 15 minutes a day (anaerobic)

Doing simple, everyday things that keep our body working/functionally naturally is the answer.  Diet pills, operations and fad diets simply do not change behavior. 

Quick tip for wellness:  Practice “wellness” as a lifestyle and your life will become well.

Benefits of Fasting

When we think of “fasting” we think of surviving off nothing but water.  But in reality fasting is a word that is used to define one primary thing:  To abstain from (stop consuming) food or drink for a period of time.  Some religions teach certain types of fasting focusing on a biblical principal (i.e. The Daniel Fast, Water fasting (as Jesus did for 40 days, etc.)  Because we are “mind, body and spiritual” beings, fasting can prove to be both beneficial to our health as well as our overall wellness.   Depending upon the type of fast, fasting can greatly benefit the body while removing toxins and renewing/replenishing vital minerals and nutrients into our body.  Below are some essentials to include when you are fasting for wellness:

*Antioxidants – Load-up on fresh berries, almonds, walnuts and dark/bright vegetables.  Have at least five servings (1 cup approximately) of any combination, a day.

*Pro-biotics – Good bacteria (i.e. yogurt) creates healthy anti-bodies while flushing out our system.  Consume two six ounce servings per day.

*Fresh fish – Salmon and Tuna both have excellent omega 3 fatty acids and remain an outstanding choice for lean protein.  Recommend 6-9 ounces per day.

*Ionized Alkaline Water – An excellent way to flush out toxins, improve blood circulation and restore pancreatic functions that work with creating insulin.   Always consume at least 64 ounces of water per day.

*Mineral Water – If you cannot afford “Ionized Alkaline Water”, mineral water is a good source for water.  Again, 64 ounces per day is recommended.

What you eliminate from your diet during a fast is extremely important.  Why?  Remember that a fast is a period of time set aside to “stop” consuming something that will/could distract you from your purpose for fasting.  I do not recommend a water-only fast, due to the health implications that can occur.  I always recommend that anyone who decides to go on a fast check with their primary care physician before doing so.  Take with you a list of the food/drink you plan to consume during your fast.  If your fasting is focused on consuming “healthy” choices while eliminating unhealthy choices, all the better!

Quick Tip for Wellness:  Fasting for wellness = a healthy outcome.

Quick Tips for Wellness Copyright © 2011, All Rights Reserved

Why water? Top ten reasons why water matters to our wellness

Drink water…..lots of it…..everyday……pretty much summarizes the message we constantly hear about water.  We know that water replenishes our body, flushes out our system and is required for “hydration” but why do we need so much of it, daily?  And how much do we really need?  And what happens when we don’t consume enough?

Waters effect on our body:

*Constipation – Without water, our body’s ability to flush out waste becomes impossible.  If you’re constipated try drinking water to help alleviate your constipation.

*Mineral/nutrients – Water helps to flow minerals and nutrients to the tissues and organs, resupplying what our body needs to stay healthy.

*Organ functions – Water assists the kidneys and liver in doing their job, flushing out toxins that build up in our organs.

*Lubricant – Our eyes, skin, hair, nails and mouth all need water.  Dryness is a sign that our body lacks the water it needs. 

*Regulation – Water not only lubricates it regulates our entire body.  From our body temperature to our joints, water helps keep our body “flowing”, regulating everything inside of us.

Water resources and body usage of water:

*Urination – We urinate about 6 cups of water daily.  Considering that statistic, we need to replace at least what we urinate – plus what we “sweat”. 

*Food intake – The food we consume about 8.5 cups of fluid to our body daily.  However, between what we urinate and sweat, we’re practically down to “nothing” by the time we use what we’ve consumed through food.

*Beverages – The average person needs to drink 64 ounces (eight 8oz glasses) of water per day, regardless of how many other beverages consumed that may contain “water”. 

*Alcohol, soda and coffee:  Alcohol dehydrates your body.  Soda is full of empty calories and provides no nutritional value.  Coffee should be consumed only in moderation (no more than two 8 oz cups per day).

*Hunger/overeating:  Drink 8 oz of water before you eat and it will help you to not overeat. Hunger pains are often off-set by drinking water, so drink plenty of it whenever you're hungry.

Quick Tip for Wellness:  Water is the most viable resource to our body’s overall wellness.

Quick Tips for Wellness Copyright © 2011 All Rights Reserved

21 days to change a habit; is it true?

Dr. Maxwell Maltz, 1960’s author and plastic surgeon, wrote the book, “Psycho Cybernetics”, sharing his theory of  how long it took his amputees (on the average) to form new habits during their recovery process.  Of course, his theory received much controversy and speculation but also raised the question if the “21 Day Effect” could possibly be plausible.  In short, his theory was pretty simple:  the brain forms engrams which connect neurologically over the course of consistent repeated use, which in the case of his average patient, showing remarkable progress over a period of twenty one days.  If this theory is even somewhat accurate can you only imagine what a difference it could make if you practiced a new, healthier lifestyle consistently over the next twenty one days? 
 

In my seminars I teach this principal through a diet I created called the 7-21 Day Diet, designed to teach you how to pattern eating habits, food intake and exercise routine on a daily basis over a period of 28 days.  Here’s what I have discovered as I watch my students practice the program:

First 7 days:  Participants experienced renewed energy, decreased cravings and increased awareness of food choices.  By the end of the first seven days the participants are able to see remarkable changes in their overall wellness (i.e. diabetes, high blood pressure/cholesterol, body aches/pain, etc.). 

Next phase – 21 days:  Increased desire for healthy food choices, balance in hormones/mood swings, decreased cravings, elevated sense of well being/awareness and energy. 

If my personal experience has shown me anything more on this subject of 21 days to form a habit it has shown me this; it takes consistency and time to change.  The problem most of us suffer from isn’t the desire but the commitment and willingness to stick with something past the first few days.  Whether we’re disinterested, distracted or simply bored, change has to first occur in our brain before it can ever occur in the rest of our body.   Something inside our brain has to “click-on” in order for us to stick with whatever has or will change us.  The more we damage our brain or ignore our personal unhealthy choices (i.e. poor nutrition, drug/alcohol abuse, etc.) the less likely we will be to commit to any type of change. 

Step 1:  Detoxification

Most of us think of “detox” as a first step for a drug/alcohol addiction.  However…..detox is merely a word to describe an intentional motive to stop destructive behavior.  Unhealthy eating is as toxic to our body as any alcohol or drug use when consistently abused over a period of time.  Take for example fried fast food; consistently consumed over a period of just a few weeks and your cholesterol levels will dramatically change.  The problem of how it affects your overall wellness may seem short lived if only indulged upon from time to time when in reality you’re forming a new behavior.  Sooner than later, the once a week “cheat” becomes a consistent choice and your brain begins to form new “engrams” to help you recall the reason why you chose it in the first place.  Thus the vicious cycle begins.

Step 2:  Knowledge

If knowledge is power then we are powerless when we lack knowledge.  The brain only knows what it has learned and put into practice on a regular basis.  Instead of looking at nutrition as a “need to know basis” why not consider practicing healthy nutrition on a daily basis?  Isn’t it always easier to learn what you practice?  The more you know, understand and can instantly recall the more likely you will consistently increase your own awareness about what you are doing every time you make a decision about your wellness.

Step 3:  Consistency

Nothing affects us more than consistency (or the lack thereof) in our lives.  When we “consistently” put into practice what is in our best interest we benefit from the results.  Exercise on a daily basis, for at least 30-45 minutes.  Eat three meals a day, consisting of healthy carbohydrates, protein and fat, no more than 350 calories per meal.   Have two “healthy” snacks a day (i.e. fruit, almonds, veggies); one between breakfast and lunch, then lunch and dinner.  Stay within a 1500 calorie diet daily.  Drink 64 ounces of water, no more than two 8 oz cups of caffeine (i.e. coffee, tea) daily.  Eliminate “junk food”, alcohol and overeating.  While this routine may not sound too exciting it is a routine that will change your wellness for life. 

Quick tips for Wellness:  Detox your body and your knowledge will increase over time through consistency.

Quick Tips for Wellness, Copyright © All Rights Reserved

Hidden sources for sodium

So you've decided to start eating healthier, watching your calories and monitoring your food choices.  But what about "sodium".......how much and where to get it from is equally as important as the food you eat.  First, we need sodium for our nerves and muscle to function.  Second, based upon several factors (i.e. ethnic background, healthy/physical condition, etc.) we need anywhere from no more than 1700 mg to 2300 mg per day.  To put that amount into perspective, a single teaspoon of salt is equal to 2300 mg of sodium.  Most of our sodium intake isn't from what we "sprinkle" on our food but what we consume unknowingly.  Becoming aware of what we're consuming and where sodium is hidden is a good practice to put into use on a daily basis.  Remembering that sodium is used as a preservative will help you to understand where it will be used in the food you consume and how to avoid "over-using" it in your daily diet.

Breakfast food
Pancake mix, cereals and breakfast bars all contain various amounts of sodium. 

Bottled water
Spring water and distilled water are the products where sodium is mostly used.  The sodium is added for "taste" value.

Canned food products
Spaghetti sauce, soups and canned vegetables all contain some degree of sodium, added to both preserve and produce taste in the food product.

Frozen food
Many (but not all) frozen foods contain sodium, added to flavor their product.

Glazed meat
Fresh chicken often receives a "glazing" for both preservation and seasoning. 

Sodas, bottled/canned juices, energy drinks
Usually, anything in a bottle or can contains some type of preservative (i.e. sodium).

The simplest way to remember what food/beverage might have sodium added to it is to ask yourself this:  Is it frozen, in a box, can, or bottle, does it have the word seasoned or glazed on the label?  If so, it's probably (more than likely) loaded with sodium.  Learning to watch how much sodium you intake is the best first step to take in protecting your health.

Quick tips for wellness:  Hidden sodium is the culprit behind many health problems.





Quick Tips for Wellness Copyright (C) 2011

Fear Factor; does fear effect our wellness?

Nothing damages our body, mind and soul more than fear.  The course that fear takes in our life travels through every inch of our being, causing us to physically/emotionally live out its damaging effects.  Think about it for a minute.  When we’re living our life in “fear” our eating habits, sleeping patterns, exercise routine, etc., are all impacted.  We eat emotionally, sleep irregularly and feel overwhelmed, directly affecting our desire to do anything more or anything consistently.  The cycle of fear traps us inside ourselves, causing us to live our life shell shocked and desperately below our full potential.   Overcoming fear is possible, if you have faith that you can overcome the fear.  Putting into practice practical things (i.e. eating healthy, exercising regularly and practicing faith) will help balance and stimulate wellness in our lives, allowing us to put “fear” into its proper perspective.  Below are my three key components to overcoming fear:

Reality check

Fear is not a reality as much as it’s an emotional reaction birthed out of a perception that whatever you’re facing has control over you.  Physical fear is a very real experience and can be for our own protection.  Recognizing our physical limitations against a dominating force is wisdom.  Fear has very real physical effects on us (increased adrenaline) which in turn causes physical/emotional reactions.  But keeping our mental/emotional strength in check is our only device when physically we are weaker than what comes against us.   Once we experience “fear” we must immediately learn to reject fear from living in us beyond what is reasonable (i.e. daily reliving our experience).  When fear starts to well up inside you, learn to quickly examine what’s at the root of your fear.  Is it physical, emotional, spiritual?  Some fears are very real and obvious (physical attack, danger, etc.) while other fears are much more intangible (i.e. what the future holds, performance anxiety, etc.).  At the root of many fears can be something as simple as an imbalance in our lives.  When we put into check what is “real” versus what is “expected or perceived” we save ourselves from experiencing unwanted anxiety that can deplete us physically and emotionally.

Sleep deprivation

Getting a good night’s sleep does wonders for balancing our hormones, which in turn affects every area of our wellbeing.  When we sleep our serotonin is replenished (feel good hormone), regenerating our body and mind for the next day.  Six to eight hours of sleep is needed every night in order to elevate our serotonin to a healthy level.  If you find yourself not getting the sleep you need or that you’re waking throughout the night begin an exercise routine (30-45 minutes a day).  The endorphins that we receive during exercise not only help us feel good while exercising, they also replenish the body with “feel good” hormones that last throughout the day.  Insomnia (sleeplessness) depletes our serotonin, causing us to be tired and worn out the next day, making us a moving target.

Diet

When stress begins to mount up against us (i.e. fear, illness, etc.) our body begins reacting physically.  For example, blood is sent away from the digestive tract causing diarrhea.   Symptoms such as sweating, caused by an increase in adrenaline which in turns sends blood rushing to the skin’s surface, only add to our physical anxiety.  Everything in our body reacts to fear including our heart rate, which rapidly increases in an effort to help our body handle the stress it is under.  The result of the physical responses can cause us to reach for unhealthy food/drink choices.  If our body is depleted of healthy, balanced nutrients, proteins and vitamins, the end result of what the stress does to our body will make us physically sick/ill.  If you find yourself under stress or experiencing fear, never eat empty calories/junk food.  If and when you feel like eating, reach for a piece of fruit or some almonds, eat slowly and drink plenty of water.  Often, fear will leave you unable to eat anything for a long period of time so remember to slowly “graze” your food (small amounts over a period of an hour) to allow your body to rebuild its physical strength.

Quick tip for wellness:  Never allow “fear” to become a “factor” in your overall wellness.  Take control of fear before fear takes control of you.

Quick Tips for Wellness Copyright © 2011

How to choose a fitness program

Its summertime and you’re starting to realize you need to work off some of those “winter” pounds.  But where do you start?  Home gym?  Gym membership?  Fitness center?  Recreation Center?  Personal trainer?  Before you whip out your credit card and pay the first down payment on your physical fitness, consider the following steps to take in assessing your next step:  Goal, budget, routine and equipment.

Goal – What’s my “goal”?  Am I trying to get in shape for now or am I making a lifestyle change?  If you’re trying to “get in shape” then just start a walking, biking and home exercise routine.  Fitness needs to become a lifestyle change if you want to see your body respond as desired.  While there’s nothing wrong with wanting to get in shape, staying fit through a planned fitness regiment (at home or at the gym) is a more desirable goal.  Once you answer this question for yourself then start the process of choosing your fitness routine and direction.  You don’t need a personal trainer or membership somewhere to tell you how to start a basic fitness routine (30-45 minutes of aerobic activity a day is a great place to start!).

Budget – What’s my “budget”?  Most memberships require an upfront membership fee (can range from $30-100) with an annual contract.  Some will allow you to join for free (during their slower months) and pay month to month.  Before you dive into a long term contract consider a month to month agreement to see if the program is suitable for your needs.  The best time to join a gym/fitness program is during the summer months.

Routine – This is the number one place where most of us fail; routine.  If you’re trying to start a “routine” (after not having one at all) remember that whatever you’re trying to do needs to be part of your daily “lifestyle”.  Just like coffee is part of your morning routine, exercise needs to be part of your daily routine.  Exercise should NEVER be something you have to do but something you WANT to do, daily. 

Equipment – An elliptical machine provides one of the best overall workouts.  Thirty to forty-five minutes a day is a good start and a manageable time for anyone.  Hand weights, ranging from two-ten pounds, are all you really need to start building/toning muscle.  A bench, floor matt and fitness ball are great items to help make your workout routine portable and challenging.  Instead of paying full price, buy used equipment that’s in excellent condition; you’ll pay a fraction of the price. My husband, Doug, bought most of our equipment through the Trading Post and Classified Ads section of the newspaper.  After you’ve started a daily routine, start adding some other small portable items that can “travel” with you as needed (i.e. jump rope, exercise ball, ankle weights, pedometer, etc.).  Invest in a good pair of walking and work out tennis shoes.  I recently paid $70 for two pairs, valued at $180.00 from a place called “Off Broadway” shoes near Lynnhaven Mall, in Virginia Beach, VA.  I received a voucher for $15 off my next purchase.  You can’t beat that!

Exercise and fitness is reported to influence only “twenty percent” of your overall wellness; I disagree.  When I workout I not only feel better, I perform better all day long (emotionally and physically).  For me, fitness is an equal component in my overall wellness goal.  Without it, I feel incomplete.

Quick tip for wellness:  Daily fitness is an equal part of wellness.

Change; four principals to turn your life around

Why is change so hard for us to do? Could it be we're simply "stuck" in our ways and don't want to change? Yes. In a nutshell, that's probably all it really is. What we want is what change provides (something better for our lives) but we don't want to do the work to change. According to my resources, only 4% of those who attend a seminar, hire a personal trainer/coach, or join a gym actually apply what they learn and "change". Pretty pitiful statistics, but a realistic view of what is at the core of the problem when it comes to change: Our personal lack of discipline. With so many temptations and reasons to quit, making a life change is a pretty miraculous thing to accomplish. We marvel at those who reach their goals and wonder what "magic pill" they consumed to get there. Once we learn that it was nothing less than hard work, discipline and time, we (somehow) become disenchanted at the prospect it will take to swallow that pill for our self.

There are four principals I apply in my life whenever I want to accomplish or change something: Goal, objective, outcome and faith.

Goal

If I don't start with the "end in mind", (thank you Steven Covey, "Seven Habits of Highly Effective People") knowing where I want to be as a result of my hard work, then I am directionless in getting there. It doesn't matter how large the goal but how important the goal is to me. If the goal isn't more important than what may come along to interfere with it, I will more than likely fail at reaching it.

Objective

The end results are what will motivate you to reach your goal. Although you may not fully be able to visualize the end results, envisioning it on some level is important in reaching it.

Outcome

Is the sacrifice (what it will take for you to reach your goal) worth the price (time, discipline and change) you will have to pay for the goal you're trying to reach? If you can't see the "value" in what you're doing you won't value where you're going.

After having tried every diet, training and membership for wellness known to mankind, I realized that it wasn't going to take a quick fix or an overnight answer to see my life change for the better. The change I had to make first was in one organ of my body; my mind. Once I changed my mind (my thinking and perception) my mind changed me. I stopped looking for instant results and started embracing the process of change. Each day, I charted my progress, worked toward my goal and patted myself on the back as my body began changing. Each pound, each pain free day and every inch was one more step towards my outcome. The best part was this; sticking with my new "self" wasn't difficult to do and I no longer desired past habits or poor choices. Not only has my body thanked me my mind is relieved that I have put the past behind me and my future looks brighter than ever.

Faith

At the core of what I teach is that we are only as strong as our weakest link. If our faith is our weakest link, then we will fail. "I can do all things through Christ who strengthens me" is a wonderful scripture that I embrace whenever I find myself overwhelmed with the future. When I know that my strength is not in what I can humanly do/perform on my own but what I can do with the help of God in my life, I am stronger simply because my resource for my strength is not solely reliant upon me. It's amazing how we'll turn to a stranger for help but ignore the "One" who is always there, just waiting for us to ask; God.

Quick tip for wellness: Change, objective, outcome and faith result in turning your life around.

Food for brain fog

Our brain is the most used organ in our body, so it's no wonder we sometimes suffer from "brain fog" when we're worn down and overworked. Other than a good night's sleep, there are foods we can eat to help boost our brain power.

Carbohydrates, Fiber and Omega 3 Fatty Acids

Oatmeal: Contains B1 (thiamin) and fiber. A carbohydrate, oatmeal processes more quick through the stomach while the fiber gives us a feeling of fullness, longer.

Blueberries: Known as the ultimate "brain food", blueberries have a "cycle" effect on the brain. The high antioxidants in blueberries trigger the neurons, which in turn triggers proteins in the brain assisting the memory and cognitive side of the brain to function at a higher level.

Yogurt: Probably the most unlikely food for brain fog, yogurt goes a long way in helping us feel both satisfied (fiber), emotionally balanced (serotonin hormone) and digestively content (probiotics).

Spinach: Excellent source for three of the most important vitamins and minerals our brain needs. Spinach is full of iron (helps counteract fatigue), magnesium (energy/nerve/muscle) and potassium (fatigue, weakness).

Nuts and seeds: Almonds, walnuts, sunflower, pumpkin, cashews, hazelnuts and sesame seeds are full of Omega 3 Fatty Acids. These healthy fats help our body to produce healthy cells, digest slower in our stomach, creating longer lasting energy.

Three simple rules for brain power

The key to staying alert and functioning at our highest and best "brain" level comes through practicing three things:

*6-8 hours of sleep a night (rebuilds our level of serotonin)

*Eating healthy balanced meals consisting of complex carbohydrates, lean protein (chicken, seafood, tofu) and fats (Omega 3 Fatty Acids). These foods provide a balance of digestion and overall wellness.

*Exercise daily (aerobic) for at least 30 minutes a day. Exercise sends endorphins which in turn stimulates and supplies serotonin to the brain, creating an overall sense of wellbeing.

Brain fog is a sign that we're out of balance. Something as simple as eating the right food will help our brain get back into shape in no time at all!

 

Quick tip for wellness: When we "fuel" our brain with the right food, we mentally travel a longer distance.

Pat Ferguson, Copyright © All Rights Reserved

The power of pray for healing; make the connection

A mother's worst nightmare is seeing one of her children or another child hurt and not being able to help them. I experienced that nightmare in May, 2007, when my son's friend dived into our pool and suffered a paralyzing injury. After calling 911 for over twenty minutes and not getting a response, we took the chance of driving the victim to a local Patient First, an extremely risky life threatening move and not one I recommend, who immediately transported him to Norfolk General Hospital. Over the next 24 hours the doctor's gave us the grim news; the spinal injury would be more than likely permanent and leave the young man paralyzed for life. Nothing is more gut wrenching then the sound of news that seems irreversible, life threatening and permanent. The helplessness you feel when this type of news hits you simply leaves you numb.

As a Christian, my first instinct wasn't to ask God "why" but "what" can I do to help the young man and his family through this life changing event? Holding their hand, reassuring them of a possible "miracle" and possessing a positive attitude seemed like a good response. As would seem natural, I didn't want to give the family "false hope" but something told me to have "faith". Of course, I knew to pray but at that moment even prayer left me feeling overwhelmed and helpless. However, I knew better than to question the hand of God or His purpose and plan for our lives. So I, along with so many others, prayed and prayed and prayed – for a miracle knowing we'd accept whatever God allowed.

The first surgery was scheduled twenty four hours after the victim's arrival to the hospital, enough time to let his body "settle down", giving the doctors a chance to see more clearly what was going on and what to do next. However, spinal injuries like this one typically resulted in permanent paralysis and the doctors made sure to make us all aware of the outcome so we would not have false hope. The morning after the surgery was a critical turning point in the victim's future. During the post surgery exam a group of supporters along with the victim's family gathered in the waiting room to pray. Our prayer was pretty simple; God heal him so that he may walk again. We prayed, cried out to God, standing together in faith that God would respond – one way or another – as we believed for healing. Shortly after we stopped praying a nurse came to the waiting room to summons the parents to the bedside of their son. The doctor, who had been performing a simple "prick" test, needed to see them immediately. Upon entering his room they realized why they had been called; their son could feel the needle pricking him at various points throughout his body. The doctor, at first, thought the response was "phantom pain" but soon realized it wasn't. Never, ever, had the doctor seen such an immediate post surgery response from a victim as he did on that day. Hopefully, the response wouldn't produce false hope. It didn't. Following the first exam, each examination thereafter perplexed the medical staff. Not only were the injuries healing without explanation they were healing rapidly. Within one month the victim left the hospital and is now the only known paralytic recovering from his type of injuries. The victim, who is now a young man, is 97% healed, walking, working and living a normal full life.

While I give full credit to the doctors, medical staff and hospital's quality care, I give even more credit to prayer. I personally believe God has made the body to heal itself and that prayer is a catalyst in our own faith for our body to respond to what God has already naturally provided in us. The degree to which we heal can come from a combination of things; faith, medicine and treatment. So how about the times when people pray and nothing happens? Or when people don't pray and something happens? Does one have precedence over the other? And why would God allow us to suffer if we've prayed and asked for healing? No one knows or is meant to know the answer to these questions; but God. If you have faith then you accept that faith isn't something used to manipulate God's will but to trust in it. If you don't believe in God then all you have is yourself and the resources around you. I choose faith.

Can Prayer heal?

The website WebMD has an interesting article on the subject of prayer and healing (http://www.webmd.com/balance/features/can-prayer-heal), one worthy of reading. While many non-believers can dismiss the existence of God and the power of prayer, too many lives have seen the incredible results of prayer for their healing. Mine included. A victim of a drunk driver hit and run accident in 2002 left me with injuries up and down my right side, leaving me in excruciating pain for eight years. Did I pray for God to heal me? Absolutely! Did it happen immediately? No, but after a season of prayer and fasting in 2010 God healed me completely of my pain. So what happened during all the years I prayed and asked God to heal me? Didn't those prayers matter and why didn't God heal me more quickly? I don't know the answer to that question but I do know that in "His time" he did heal me and now my life is a walking, talking and witnessing example of the power of God to heal us through "complete wellness". I've also learned that God does things in His time and at His will; that's what makes Him God.

For me, prayer is a necessity in my daily life and I have personally experienced the overwhelming results of its power to heal, restore and renew my life. The evidence of how I see God moving in my life and the lives of others when I/we pray has led me to accept God's answers – not mine. It has also allowed me to "re-think" my perception of what "healing" will look like. Increased faith, a relationship with God through Christ and a devotion to love God no matter what is the "healing" I desire. All the rest is just icing on the cake.

Quick tip for wellness: The power of prayer reaches beyond my own understanding and deepens my faith in God.

The truth about toothpaste

Experts agree that toothpaste is an often "hyped" product with misleading labels. So how do you choose the right one, you ask? Here are four things to look for when choosing your next tube of toothpaste:

1. Fluoride – An absolute, top of the list, must! The fluoride in toothpaste is what helps prevent cavities. But beware of the label "stannous fluoride" and choose "Triclosan fluoride" instead. Stannous fluoride can stain your teeth. Try to stay away from sodium fluoride as it may irritate your mouth.
   
2. ADA labeling – Look for this label on any toothpaste you purchase. ADA signifies the product has been tested by the American Dental Association.
   
3. Tartar control – "Tetrasodium pyrophosphate" is the ingredient in tartar control toothpastes. However, once tartar forms on your teeth it must be professionally removed. Tartar control products have been known to "irritate" the mouth and are not always recommended. Check with your dentist if in doubt.
   
4. Whitening – Sodium peroxide is the ingredient behind "whitening" in toothpaste and can also cause irritation in your mouth. Triclosan with fluoride is a better combination in toothpaste, over "whitening".
   

   
    

   Most brands are ADA approved and will contain fluoride. However, Colgate appears to be the number one toothpaste for containing both fluoride and Triclosan. If sodium peroxide doesn't irritate your mouth then having it as an ingredient may not matter to you. Again, check with your dentist for the best recommendation for your dental hygiene.
   

   
    

   Quick tip for wellness: Brush and floss in the morning and at night.

Diabetes – Fact versus fiction

Diabetes Type I and Type II are different in many ways. Type I Diabetes commonly occurs during adolescence, more so in white children, in colder climates and when both parents are Type I Diabetes (not always, just most of the time). Type II is influenced from several things including ethnicity, family history, diet and lifestyle. There are many "untruths" about Diabetes that often leave people lingering with the wrong information. Below, is a basic Fact versus Fiction guideline to help you understand diabetes (http://www.diabetes.org).

Fiction: Exercise doesn't have any impact on my diabetes.

Fact: Exercise increases your overall "wellness" including circulation and greatly effects both Type I and Type II Diabetes.

Exercise routines:

*Daily walks – Start slowly on a flat surface, walking and moving your arms (half bent) back and forth.

*Yoga – Great for strengthening and stretching your body, also increases blood flow.

*Weight lifting – Building muscles not only protects your limbs it strengthens your body while increasing your metabolism.

*Aerobic activity – Walking, running, swimming, tennis and anything that gets you moving!

Fiction: Being overweight will result in Type II Diabetes.

Fact: Overweight people are at a higher risk of developing Diabetes, but, normal and underweight people can develop it just as well. Lifestyle greatly influences the development of Type II Diabetes, along with family history, genetics, ethnicity and age.

Diet/wellness:

*Five servings of fresh fruit and vegetables, daily.

*Two servings of whole grains, legumes and fiber, daily.

*8 oz per day of lean protein (i.e. white meat (no pork), seafood, tofu, etc.).

*64 oz per day of water (no soda or alcohol; limit caffeine (coffee/tea) to no more than 12 oz per day).

*Avoid saturated fats (found mostly in fried food, butter/margarine, pork and beef).

Fiction: Diabetics have to eat differently than everyone else.

Fact: A healthy lifestyle is beneficial for everyone and is the same lifestyle for a diabetic.

Fiction: Diabetes is caused by eating too much sugar.

Fact: Diabetes is influenced by (see above) genetics amongst other things. Eating too much refined sugar, diets high in saturated/trans fats and inactivity only enhance the health risks associated with this diabetes.

Fiction: Diabetes can't kill you.

Fact: More people die from the results of Diabetes (heart attacks, strokes) than breast cancer or AIDS. Never throw "caution to the wind" when it comes to your diet and exercise; both greatly affect diabetes.

Fiction: You can't do anything to help cure Diabetes Type II.

Fact: Oh yes you can! Diet, exercise and lifestyle changes can reverse Type II Diabetes. Simple things can also help you balance your insulin levels as well as improve your overall feeling of wellness. Read this interesting/informative article http://diabetes.webmd.com/features/reversing-type-2-diabetes to learn more and how you can reverse Diabetes Type II.

*Routine (weekly) deep tissue massages – Flushing out the toxins through deep tissue massage always increases circulation.

*Diet – Fresh fruit and vegetables also act as a "cleanser" to our body; they help flush out toxins while also renewing, replenishing and restoring tissue. Antioxidants are found in these food products and are high on the list of "must eat" food.

*Routine exercise – 30 minutes a day is an excellent plan to help your body reduce the effects of Diabetes, stimulating circulation and building healthy core muscles.

*Be proactive – Diabetes doesn't have to be a life sentence! Take charge of your health and wellness, today.

*Don't abuse insulin – Unfortunately, many people eat and shoot (insulin) to offset poor choices. The two simply don't work together for your good. You can't "undo" the damage caused by Diabetes, so stop (if you are) eating and injecting insulin to offset your behavior.

 

Quick Tip for Wellness: Practice eating healthy, exercising daily and making good choices to every time you eat and your Diabetes will thank you!

Quick Tips for Wellness Copyright © Pat Ferguson, 2011

Seven tips for wellness while on a vacation

Diet and vacation don't normally go together. However, instead of focusing on "dieting" focus on "wellness". If you can continue to eat healthy, make good choices and not gain weight while enjoying some down time, you won't end up with "vacation pounds" on your backside when you return to the daily routine. So how do you do that? Simply practice and remember these seven things and practice them every time you eat/drink anything:

*One "treat" a day – Pick something you know will satisfy your desire and have it once a day. A treat is anything that isn't directly related to your wellness program (i.e. 4 oz. ice cream, small piece of cake, 1 small candy bar, etc.). However, never eat or drink anything that will negatively impact your health (i.e. Type II Diabetics should avoid high GI foods; heart patients should avoid fried or high sodium foods, etc.)

*Healthy snacks – Always have at least two healthy snacks with you at all times (i.e. almonds, fruit, veggies) and eat one snack between meals or at least an hour before you eat a meal. This will help stave off hunger and keep you from over eating.

*Limit alcohol consumption – Not only is alcohol full of hidden calories, it causes you to drink more and eat unhealthy foods (cravings from the sugar in alcohol will cause you to overeat/consume sweet/salty foods). Although the label may say "low carbs, less calories" the average alcoholic beverage has 300 calories, if not more, in it. One drink alone is equal to a healthy meal!

*Broiled, grilled, boiled, raw, fresh, whole – There are plenty of delicious choices on the vacation menu to choose from. Just try to stick to these principles and you'll avoid unwanted/unhealthy results. Even if the menu presents the item prepared/cooked a certain way ask the server if you can change it (i.e. grilled versus fried). Make sure to ask them to put all "sauces" to the side so you can control how much you consume and to not use any butter/margarine or oils when cooking your food (unless it's Olive oil).

*Share or order half the meal in a box – Most meals served in a restaurant contain 500+ calories. Why not share or box half the meal and eat it again for dinner? Three hundred fifty is the average number of calories per meal anyone should consume. Unhealthy snacks are usually 300+ calories per snack. Healthy snacks should consist of no more than 150 calories, two times a day. If you're on vacation, eating out and not counting calories you can easily be over 2400 calories a day, fast. That's not counting the beverages you consume, as well. Three alcoholic beverage or sodas can add 900 calories to the total; it only takes 3500 calories to gain a pound and an average of five days to lose it! The sodium in preservatives or added during cooking can easily amount to over 2300 grams per day, resulting in bloating and water retention. All this adds to unwanted, hard to lose weight gain.

*Aerobic activity – We walk a lot on vacation, right? So we think we're burning a ton of calories, right? Wrong! The average calories burned in a 30 minute walk are about 150. That's equal to half of a vacation snack (based on 300 calories). Unless you're swimming, running, walking fast, volleyball, basketball or doing any aerobic type activity you're not burning that many calories. Plan some type of aerobic activity each day while on vacation and that will help you stay in shape and avoid unwanted weight.

*Reject peer pressure – How many times do we hear someone chide us about being on a "diet"? "Wellness" is a lifestyle; not a diet. Not everyone is in pursuit of the same goals. Think of it this way; if someone told you to spend money you didn't have (go in debt) would you do it? And if so, who would pay the bill when it arrived (i.e. weight gain, unhealthy living)? Every time you practice "wellness" you're depositing into your health's bank account. That alone is worth resisting "peer pressure" from others to do anything differently.

It may sound like a lot of rules to remember while on vacation but in reality these are the same principals you can live by in your pursuit of living a healthy lifestyle.

Quick Tip for Wellness: Live by the principles of wellness and you'll never have to worry when you go on vacation!

The skinny on skin care

If I could save time in a bottle…..I'd be richer than anyone I know! So how do we protect our skin from the damaging effects of this world? In one word; naturally. While there are beauty creams, lotions and treatments that help our physical appearance not all of them restore, rebuild and replenish our skin. Here are a few natural things you can do to naturally help protect and renew your skin, naturally.

*Antioxidants

Fruits – Berries, citrus, apples, bananas, etc. Fruit is high in antioxidants which help renew, rebuild and restore our skin naturally.

*Nuts

Brazil nuts contain a natural product called selenium which helps with the elasticity and skin infections (i.e. acne).

*Vitamins and minerals

Vitamins C, E, A, K and B all contain nutrients our body needs. Our "outward" appearance is a huge indicator of our "inward" condition. Our skin reflects our overall wellness.

C = Fruit (citrus, vegetables) and/or 500 – 1000 milligrams per day in supplements.

E = 400 units daily helps reduce the damage caused by the sun and fights off carcinogenic cells.

A = Most fruits/vegetables contain this vitamin. Retinol A is a product used mostly for acne but also for aging. Dry or flaky skin is a sign of low "A" in your diet.

K = Used to help clot our blood, this vitamin does little for the elasticity of our skin. Topical creams containing both K and A are known to help with the "circles" under the eyes and bruises.

B Complex = Biotin, found in vitamin B and also produced naturally in our body, is a nutrient which forms the skin, hair and nails. Dermatitis, hair loss and itchy skin are symptoms of low biotin. Bananas, oatmeal, eggs and rice naturally contain this vitamin/nutrient our body needs.

Niacin – A form of vitamin B, Niacin helps give the skin an instant glow while also retaining moisture in the skin.

Selenium – Known to help protect the skin from damaging cancerous sunrays

Copper – Can be toxic if taken orally, so beware. However, combined with a topical skin cream of Vitamin C, zinc and Copper the three help with your skins elasticity.

Zinc – Lean meat/poultry and oysters contain zinc, known for help to balance our skin's oil reproduction and used in treating acne.

Alpha-Lipoic Acid - Probably the best product for aging skin, this acid can be found in supplements or creams and compares to using C and E. Helps to repair, restore and renew the skin.

DMAE –Helps prevent "Lipofucsin", aka the aging brown spots on our skin. Stabilizes the membranes of the skin cells and helps restore/renew the skin from sun damaging and smoking. Taken as a supplement or found in skin care/cream products.

*Creams

An "L-ascorbic acid" form of Vitamin C cream penetrates the skin and helps restore the collagen to the skin.

Creams containing Niacin will help to give the skin an almost instant healthy glow appearance.

Retinol A creams assist with acne and aging.

Hyaluronic Acid has become the "hot button" in skin care creams. Helps keep pores/cells together while smoothing out the skin.

*Essential fatty acids – An absolute must for our skin. Help to not only regenerate our skin's appearance but also helps balance our skins natural "oil barrier".

Omega 3 – Found in poultry, grains, cooking oils (Canola).

Omega 6 – These fats are mostly found in cold water fish like salmon, sardines and mackerel as well as grounded flaxseed and flax, safflower oils.

Quick tip for wellness: Our outward appearance is a reflection of our inward wellness. Eat your vitamins and nutrients on a daily basis and your skin will show you the difference it makes.

 

Quick Tips for Wellness, Pat Ferguson, Copyright © 2011, All rights reserved

 

Fat shedding foods; thermogenic diet made simple

Wouldn't it be great if you could just "eat away" stored fat? Well…..actually, you can! Certain foods produce fat burning properties and help assist in raising our metabolism so that stored fat can be burned. The process of doing this is referred to as a "thermogenic diet". Simply put; there are food groups that burn more calories than they consume during digestion, boosting our metabolism as they process the food. The amazing effect of a thermogenic diet is you can eat healthy food while burning away the fat. Below, is a list of "must have foods" for your next trip to the grocery store.

 

*Seafood (fresh catch or organic) – Salmon, Tuna, Sardines

*Poultry - Organic Brown eggs, Chicken

*Fat - Olive Oil

*Beverages - Green Tea, Organic Skim milk

*Beans – Kidney, Lima, Navy, White

*Berries – Blackberries, strawberries, blueberries, cranberries, raspberries, huckleberries, grapes

*Melons – Cantaloupe, watermelons

*Vegetables – Artichokes, broccoli, artichokes, cauliflower, celery, corn, cucumbers, Brussels sprouts, asparagus, egg plant, green beans, peas, zucchini, tomato, mushrooms, rhubarb

*Root vegetables – Onions, beets, carrots, parsnips, radishes, rutabaga, sweet potato, turnips

*Other vegetables – Squash, onions, peppers, spinach, kale, romaine lettuce, watercress, cabbage, beet greens, chicory greens, Belgian endive

*Herbs – Flax seed, garlic, bitter orange, parsley, ginger

*Grains – Oatmeal, whole grain cereals

 

Adapting a "thermogenic" diet to your current lifestyle takes some time and requires you to stop eating unhealthy food. Sorry….but you cannot have it both ways. If you are serious about losing weight then you must become disciplined on a daily basis. More importantly, you must eat on a regular basis "fat burning" foods that are naturally wholesome and healthy for you. Each of the above foods provide your body with the vitamins, nutrients and "fuel" your body needs to operate fully, while also renewing, replenishing and restoring your body, as well.

 

In my own pursuit to become completely "well" I've come to realize that I'm no longer enslaved to counting calories, fat and protein grams. Why? It's so much, more simple than you realize. Once I learned how, what and when to eat the right foods for the desired results I became free of the daily routine of worrying about my weight. Not only have I kept my weight off I've maintained a healthy weight while developing a better body of muscles versus fat. So many people lose weight and then look in the mirror and see loose skin and an unfit body, a result of an unbalanced diet and wellness routine. You must incorporate exercise and activity on a daily basis (at least 30 minutes a day of some type of aerobic exercise/activity). Walking, biking, running, tennis or anything that gets your heart rate going is an aerobic activity. Combine these types of activities with a thermogenic diet and you won't only start shedding pounds immediately, but also feel and look great as you lose the weight!

Quick tip for wellness: Thermogenic diet + 30 minutes of aerobic exercise a day = complete Wellness!

    

Restitution

"An Albuquerque man was sentenced to prison Wednesday after he asked to repay his investment scam victims through poker tournament winnings, but failed to find luck at the card table." (Albuquerque, AP, April 8, 2011). It's hard to imagine such stupidity exists along with the sense of entitlement that goes with it. Not only did this scam artist rob innocent people of their hard earned money, he attempted to take a short cut in returning it. Fortunately, the judge said "no" to his suggestions and sent him on his way to prison.

"Lord, you have poured out amazing blessings on your land! You have restored the fortunes of Israel. You have forgiven the guilt of your people; yes, you have covered all their sins." Psalm 85:1

What life hands us will never seem quite fair if we look at it from our point of view. The innocent victims of a scam artist not only lose their fortunes they lose their faith in mankind. But God, who is the only One we can ever fully trust, steps in on our behalf (much like a judge) and finds a way to restore us even if it doesn't appear to be what we expected. And even though, in truth, we too are guilty of falling short of God's expectation of us through our human nature (sin), God in his great mercy and love for us, is faithful to us beyond what we deserve.

Though to live by: Life may rob us of our financial fortune but it can never steal from us God's promises.

 

"Who's your daddy; knowing God as Abba Father" is a daily devotional written by Pat Ferguson, Copyright © 2011

Farmed, wild catch or organic salmon; which is safer for you to consume?

There is an ongoing debate about farmed versus wild catch versus organic salmon, the level of quality and safety, and which to avoid or consume. It's a long and complex debate but here are some things to consider when deciding what/why/when to eat anyone of these choices. With the recent tragedy from the oil spill into the Gulf Coast and the ongoing battle to keep our waterways free from pollution and contamination, most of us are very uncertain and nervous about eating anything from the ocean or waterways for good reason. However, before you throw the baby out with the bath water consider all the options between the three.

PCB's; their effect on salmon

The core issue at hand are the chlorinated compounds called PCB's (polychlorinated biphenyls) often found in fish feed and in the environment. A more detailed explanation and how they affect salmon are provided below:

1. "Polychlorinated biphenyls PCBs are mixtures of up to 209 individual chlorinated compounds (known as congeners). There are no known natural sources of PCBs. PCBs are either oily liquids or solids that are colorless to light yellow. PCBs have been used as coolants and lubricants in transformers, capacitors, and other electrical equipment because they don't burn easily and are good insulators. The manufacture of PCBs was stopped in the U.S. in 1977 because of evidence they build up in the environment and can cause harmful health effects. However, PCBs persist in the environment. Fish absorb PCBs from contaminated sediments and from their food." (http://www.healthcastle.com/wildsalmon-farmraisedsalmon.shtml)
   

   
    

   Simply put, farm raised salmon are fed feed that contains higher amounts of PCB's, organo-chlorine pesticides and poly-brominated diphenyl ethers, all of which are toxic to our system. The other side to that argument affirms that pollutants found in our waterways, streams and oceans are just as damaging to our system. However, many studies including a 2003 Environmental Working Group reported that farm raised salmon contained almost 16 times the amount of PCB's by comparison to wild catch salmon. The EWG concluded that anyone eating farm raised salmon should limit their consumption to no more than 8 oz. per month.
   

   
    

2. Fish feed seems to be the culprit behind the higher dosage of PCB's. Farm raised salmon are typically "fatter" fish, a perfect environment for PCB's which are stored in the fat cells for longer periods of time.
   
3. The EPA (Environmental Protection Agency) sets the limit of PCB's at .024 to .048 parts per million (ppm) while the FDA (Food and Drug Administration) allows up to 2ppm's. The guideline is set based upon the consumption of food products containing PCB's and the link to causing one additional cancer per 100,000 over a 70 year life expectancy. While the numbers seem conflicting, it's easy enough to remember this: No more than 8oz per month of farm raised salmon is a safe number to follow.
   

Food prep and healthy habits for eating salmon

So how do you avoid the pitfalls of possibly eating PCB's? Follow these four simple rules:

*Always grill or broil your salmon (which helps reduce the fat)

*Always cut away the skin and any "fat" from the salmon

*Limit your monthly intake of farm raised salmon to no more than 8 oz per month

*Try substituting farm raised for "canned" salmon, which is typically "wild catch" salmon (but read the label before buying)

Organic alternatives

Currently, organic seafood is mostly produced in Europe. Most health food stores that sell organic grocery items will have some variety of organic seafood available for sale. The key to being an organic food product (i.e. fruit, vegetables, bread, meat, etc.) is how the food product is produced, fed and grown. Knowing what constitutes "organic" is key in making good choices when it comes to any food you consume. While "farm raised" sounds organic, it isn't. Whether you're at a restaurant or grocery store, ask and examine how the salmon was obtained (wild caught, farm raised or organic?), what it was fed (if farm raised) and where it was caught so that you can make the best decision for yourself. Chances are the waiter will only be able to tell you if it was fresh catch or farm raised and where it came from. Very few restaurants serve organic salmon.

Source: My primary resource for this blog came from the Health Castle website (http://www.healthcastle.com) which provides great and insightful information on this subject and other matters pertaining to fresh/wild catch versus farm raised seafood.