Eat, sleep and drink for your blood pressure

Our blood pressure is a vital signal that speaks for our entire body.  If it’s too high or low we’re in trouble.  Knowing what’s “normal” and what to do if it’s not is essential to good health and wellness.  The resource for the following information came from http://www.vaughns-1-pagers.com/medicine/blood-pressure.htm

What is blood pressure?  It is the pressure generated when the heart contracts (Systolic) and relaxes (Diastolic).

How is it measured?  The “old fashion” method uses a cuff and a stethoscope to measure your blood pressure as it passes through your arm, while listening to your heart beat.  The systolic is measured when the doctor first hears the pulse with the diastolic pressure measured when the doctor is unable to hear a pulse.  Electronic methods are slowly becoming the new norm in taking blood pressure readings.

What are the ranges of blood pressure?  Too high and too low are both concerning and should be further examined by a medical professional.   Below are the typical ranges for blood pressure measurements, from high to low:

Typical signs of high blood pressure:  Anxiety/stress, sedentary/weak, water retention/bloating, failing/dizziness

Systolic	Diastolic	Symptoms
210	120	Stage 4 High Blood Pressure
180	110	Stage 3 High Blood Pressure
160	100	Stage 2 High Blood Pressure
140	90	Stage 1 High Blood Pressure

                                                                                                                

Borderline to dangerously low blood pressure can reflect symptoms such as:  Slight anxiety, weak/tired/dizzy/coma/fainting

Systolic	Diastolic	Symptoms
140	90	Borderline High
130	85	High/Normal
120	80	Normal
110	75	Low/Normal
90	60	Borderline/Low
60	40	Too low
50	33	Dangerously low

What can I do to help maintain a healthy blood pressure range?  What you eat and activities you participate in have a great impact on your health, greatly influencing your blood pressure.  Foods to avoid include foods that contain sodium, fried/fattening foods, sugar/junk foods, etc.  Foods to eat include fruits, vegetables and seafood/lean protein (i.e. chicken/turkey).  Being active everyday is highly important to regulating your blood pressure, but don’t overdo it and stay out of the heat!  Becoming overheated doesn’t help your blood pressure.  If it’s too hot to be outside, try inside activities such as housecleaning, jogging in place, yoga/Pilates, etc.  Stay hydrated!  Drink at least half your weight in water each day.  Stay away from soda, excessive caffeine (limit your caffeine intake through food and beverage) and alcohol. 

How often should I have my blood pressure checked?  If you can afford it, buy an in-home blood pressure monitor and take your blood pressure on a weekly basis and/or when you feel something doesn’t seem right (i.e. see above signs).  Remember that your blood pressure will change throughout the day and can go up/down due to various reasons (stress, exercise, resting, etc.).  Most drug stores have free blood pressure monitors in their stores (i.e. Walgreen, Rite Aid, etc.). 

Becoming aware of your blood pressure is a good way to monitor your health/wellness.  Never, ever become your own doctor (only a fool represents himself, right?)!  And follow simple/balanced diet and exercise, daily.

Quick Tips for Wellness:   It is almost impossible to be totally objective about your health but it is wisdom to monitor it.

Quick Tips for Wellness, Copyright © 2011, All Rights Reserved

Disclaimer:  The information in this article is not provided by a licensed/medical professional or implied to provide medical advice or assistance. 

What's stopping your weight loss?

You’ve been working out, eating right, and doing everything possible to lose weight (no cheating).  For some odd reason, now you’ve started gaining weight.  Before you feel defeated, check on a few things:

Are you “regular” (i.e. bowel movements)?  You should have regular bowel movements, at least once a day.  Some folks have more than one (two….or more). 

Are you overeating healthy food (not calories…just food)?  Some food (i.e. broccoli, cauliflower, kale, Brussels sprouts) can cause the reverse effect on our “thyroid hormones”, causing weight gain.

Are you eating too many calories in one meal/snack?  Remember:  If you need to lose weight regulate your caloric intake to 1500 calories per day, broken down into 3 meals/350-400 calories, 2 snacks/150 calories.  Starting with breakfast, eat every 2 hours (meal/snack/meal/snack/meal) and stop eating 3 hours before bedtime.

Are you drinking enough water?  A good rule of thumb for water consumption is to divide your weight in half and that’s how many ounces a day you need in water.  Avoid flavored water and bottled water that has sodium.  Mineral water is best (other than filtered water), followed by distilled water.

Are you exercising daily?  At least 30 minutes a day with 3-4 weight or strength building exercises routines a week (a 15 minute combination workout with small weights, sit ups, push-ups, squats, etc., is a great start).

Are you cheating?  A little here and little there adds weight gain. 

If you’re still stuck or hitting a plateau, try switching up your routine (i.e. eat less calories every other day, about 1200 vs 1500) and lengthen your workout on those days.  “Zigzagging” your routine will help your body’s weight loss resistance.  Never go below 1100 calories a day and try to be as “physical” everyday as possible (i.e. walk at a faster pace, use the stairs, park your car further away from the entrance of the store, jog in place for 15-30 minutes).

Never….ever…..never give up!  Start with the “end in mind” (one of Steven Covey’s Seven Habits of Highly Effective People) and you’ll be glad you did.

Quick Tips for Wellness:  Too much of a good thing can cause weight gain…balance your wellness everyday!

Quick Tips for Wellness, Copyright © 2011, All Rights Reserved

The power of "colors"......are you in the mood?

Colors have an amazing effect on our mind, which eventually leads to an overall impact on our body.  Imagine being able to look at color and have it affect the way you feel, eat, think, sleep and interact.  Believe me….it does.

Red versus pink:  Red stimulates our adrenal glands, elevates our blood pressure and helps us to become strong while increasing our stamina.  Pink on the other hand calms our mind and relaxes our body.

Orange:  Elevates our emotional well being including our sex drive, immune system and attitude (positive versus negative).

Yellow:  Stimulates the brain, making us more alert and decisive.  It also helps to active our lymph system, which assists with our natural defense against disease and infection.

Green:  Relaxing, lazy and subdued…that’s how to describe the color green on our brain.  A great color for our heart and for our nervous system (helps our brain calm down).

Blue:  An overall calming effect, blue helps lower our blood pressure, affects our throat and thyroid gland, affects our pituitary gland which in turn regulates our sleep pattern.

Purple:  Suppresses hunger while balancing our metabolism.  Also calms our fears/anxieties, while stimulating our “right brain” thinking patterns (creativity, imagination, intuition).

Brown:  Security, stability and home.  Brown is definitely color that “grounds” us (literally).

White:  Peaceful, pure and open…..but also can create a cold and empty feeling.  Too much white can leave you feeling alone.  But a balance of white can make you feel more stable and secure.

Grey:  A color in complete contrast with itself, grey can elevate your sense of self reliance but can also make you feel uninvolved. 

Quick tip for wellness:  Learn to use colors to help balance your wellbeing.

Quick Tips for Wellness, Copyright © 2011, All Rights Reserved

Danger of copper pipes.....what lies beneath your sink?

Copper, a mineral that our body needs but also a culprit behind many health issues, has become increasingly a concern for those who have plumbing pipes made from this material.  According to the EPA, the acceptable amount of copper consumption via water is 1,300 parts per billion, the lowest adverse health level for consumption.  As copper piping ages, the risk of it leaching into our water becomes greater.  Newer homes face another problem; the coating inside pipes that naturally assists in alleviating (to some degree) copper in our water hasn’t yet formed and therefore presents a greater opportunity of being present in drinking water.  If copper begins to leach into your drinking water various signs/symptoms are more than likely to occur, followed by long term effects to your health.    

Symptoms caused by excessive copper can include:  Nausea, vomiting, stomach cramps and diarrhea.  Emotional distress (fight/flight syndrome), ADHD, mood swings, headaches. 

Long term effects:  Liver and kidney damage, cancer, anemia and (possibly) Alzheimer’s.

What can I do to prevent exposure to copper in my water?  A filter is the best way to help resolve what comes through your water pipes and into your faucet, for your consumption.  Our pipes build a coating over time, which in turn helps resist the exposure to copper.  Newer homes have more of chance of exposure to copper, as this film has not yet developed.  The longer water sits in a pipe line (i.e. six or more hours) the longer you need to run the water (30-60 seconds) before using (cooking, consumption).  Never use hot water from the tap, as it is more likely to have the presence of copper than cold water.

Research and discovery of the effects of copper minerals in water:  Dr. Larry Sparks, of the Sun Health Research Institute, conducted testing on rabbits to confirm the possible effects of trace amounts of copper and learning deficiency.  Even though the rabbits tested consumed levels of copper much lower than what was considered at risk for humans, Dr. Sparks concluded that the problem with copper has a greater effect on the brains ability to clear accumulated amyloid plaques (clumps of protein fragments that accumulate outside of cells and found in the brain of Alzheimer’s patients) after excessive exposure to copper.  Whether or not the rabbit testing fully compares to the effects on humans is still at question.  However, the NIH (National Institute of Health) found Dr. Sparks report viable enough to consider ongoing study of the effects of both cholesterol and copper on the brain’s ability to learn and recall (memory).

So what if you want to know if there’s a possible problem?  Third party testing labs (i.e. NSF International) will either perform or refer you to a certified water quality lab in your area. 

What if you’ve already been exposed to toxic levels of copper?   Be proactive.  Zinc and magnesium supplements can be a natural counter balance to copper.  Toxic cleansing can help/assist in riding our bodies of excessive toxins.  Consuming healthy amounts of antioxidants on a daily basis (plant food) will help rebuild, replenish and restore your body’s ability to fight toxins that enter into your body.  Seek out a nutritionist or clinical dietician for advice on what you can do naturally (via diet and detoxification) to help your body rid excessive levels of copper.

What can I do now?  Preventative measures for plumbing pipes and erosion include a newer product called Flow Guard Gold CPVC piping and fittings.  If you’re in an existing home try installing a household reverse osmosis system for entire your home to filter out damaging toxins that enter into your water.  Call a water purification specialist and ask for a free estimate and test sampling of your current water.   You can also purchase water test kits at Lowe’s and Home Depot or through the internet (i.e. http://www.prolabinc.com/products.asp?kit=waterquality)

Quick Tip for Wellness:  Prevention is equal to protection when it comes to your health and wellness.

Quick Tips for Wellness, Copyright © 2011, All Rights Reserved

Rocker tennis shoes; can a tennis shoe really make you lose weight and give you a workout?

Just about every morning I walk, at least 35-45 minutes, with my three doggies in tow.  Not only do I enjoy walking with my dogs, I love the refreshing exercise of a brisk walk.  Recently, I decided to buy some new tennis shoes and opted to try a “rocker” version of the latest tennis shoe design (curved sole to help increase balance while strengthening your core muscles – much like a wobble board).  At first, I noticed my calf muscles seemingly getting a workout.  Next I noticed my hips and lower back feeling a bit strained.  Finally, I started feeling a slight pull inside my right knee.  Last week I began experiencing a great deal of discomfort/pain in my lower right back and decided to give my “rockers” a rest.  My daily walking regiment had never before rendered me these results.  I knew something was wrong and I began searching for answers.

As I began questioning if these shoes were my culprit I started adding up a few things.   I have a slightly tilted pelvis and maybe the “rocking” motion was aggravating it.  I’m also (somewhat) flat footed.  And once I stopped wearing the shoes for walking the pain stopped.  So……I consulted with my chiropractor Dr. J from The Spine Group off Va. Beach Blvd. and he pretty much confirmed my concern.  While the science behind the rocker design seems well supported, the doctor said he has had complaints of lower back pain reported to him as a result of wearing these types of tennis/athletic shoes. 

Further research on the subject led me to the Live Strong website and a great article on the design and feasibility of the rocker athletic shoes (http://www.livestrong.com/article/395187-tennis-shoes-that-tighten-your-thighs-while-you-walk).  Originally developed for diabetics with chronic ankle problems and as an orthopedic shoe, rockers have received conflicting reviews from both the health/science world and customers.  Coined as the “toning tennis shoes” the rocker design supposedly helps burn calories while toning the thighs and buttocks areas (sounds good to me….).  However, after about 20 minutes the rocker shoe apparently creates a certain amount of discomfort to the lower back (according to various reviews and user’s responses).  I can only attest to my personal experience with regard to lower back pain after wearing them for 20 minutes or more of continuous walking.

A 2010 research study focused on a group of 12 physically active women, ages 19-24, wearing the toning shoes – against a group of 12 physically active women 21 to 27, wearing traditional tennis shoes.  The results of their study (which measured the overall effects of the toning versus traditional tennis shoes) were relatively the same:  No significant difference to the hamstrings, quads, buttocks, etc., or calories burned.  So…..in theory, there probably isn’t a great deal of difference  between these two types of shoes.  Except for my personal experience with lower back discomfort from the toning shoes, I can say overall they initially seemed like a shoe I enjoyed wearing for a short period of time.   However, the longer I wore them the more they bothered my lower back. 

In speaking with a good friend today, I realized that each of us have different experiences when it comes to tennis shoes, particularly the “rocker” design.  Both she and her husband found them to be extremely comfortable and supportive, wearing them for both short and longer periods of time.  She even has a “flip flop” version of the shoe design!

After analyzing my research, my verdict is this:  If the shoe fits, wear it!  But if the purpose of the toning shoe is to help you get in shape and lose weight, I’d say that you can do that more effectively with routine exercise, proper balanced eating and well fitting tennis shoes. 

Quick Tip for Wellness:  Nothing helps you attain wellness more than balanced nutrition and daily exercise.

Quick Tips for Wellness, Copyright © 2011, All Rights Reserved

Diverticulitis and you…..the what, when and how behind this disease

If you’ve been diagnosed with diverticulitis then you’ve been forewarned about consuming certain foods, advised to increase certain foods and (probably) recommended to closely monitor your condition, daily.  There is much to learn about this condition; what it is, when it occurs, how to treat it. 

What is diverticulitis?  It starts in the colon where a small sac called the diverticulum pushes out from the colon.  More than one sac pushing out becomes referred to as “diverticula” typically occurring on the left end of the colon called the “sigmod colon”.  Once a sac ruptures, the condition becomes “diverticulitis”, infecting the tissues around the colon.  The condition is then referred to as “diverticular” disease.

What causes this disease?  As we age, our intestinal walls thicken causing our colon to become more narrow, increasing stress and pressure.  Continuous, increased strain and stress are thought to cause this condition.  Mostly common in countries where processed carbohydrates and low fiber diets dominate the culture (i.e. USA) and not as common in countries where high fiber diets are mostly consumed (i.e. Africa, Asia).  The exact cause is not completely known, but appears to be related to unhealthy diets.

Who is at risk?  As we age, so does our body.  If we’re abusing our body through our diet (i.e. processed foods versus whole foods) then we’re increasing the possibility of disease.  Constipation is the enemy of this disease, as well.  Those most likely at risk are over 60 years of age, consuming low fiber diets and high processed carbohydrate diets.  There’s a good chance (10-25%) that diverticulitis will develop as a result of diverticular disease.

How to avoid (as much as possible) diverticulitis?  Eating fruits, vegetables, legumes (dried beans, lentils, peas), whole grains are highly recommended.  Both soluble (forms a gel like substance in the digestive tract) and non-soluble foods (goes unchanged during digestion) help to move the digestive process along.  Having a balance of healthy soluble and non-soluble foods is important for our digestive system to perform properly, producing soft stools while avoiding the possibility of constipation.

Symptoms of diverticular disease:

*Cramping, constipation and diarrhea.  Only 20% or less of those with diverticular disease might show symptoms prior to detection.

*Bleeding colon, pus in the pelvis, a ruptured diverticulitis are all possible symptoms.

Treatment:

*Only a doctor can determine the treatment of this disease.  It is possible that the diverticula may have to be surgically removed.  If you have unexplained abdominal pain, diarrhea, fever and/or vomiting see a doctor immediately.  A barium x-ray, CT scan, and/or ultrasound are various ways in which this condition can be detected and properly diagnosed.

*Antibiotics and anti-spasmodic drugs are often prescribed to treat both the (possible) infection and symptoms (cramping).

What to avoid?  Nuts and seeds are thought to be an irritant to this condition.  While our body needs non-soluble foods to help the digestive system perform, diets high in fiber are recommended.

To learn more about this condition visit Medicinenet.com (http://www.medicinenet.com/diverticulitis_diverticulosis_pictures_slideshow/article.htm), also a source for this blog.

Quick Tip for Wellness:  Never ignore unexplained medical symptoms; your body is talking to you, so learn to listen.

Quick Tips for Wellness, Copyright © 2011, All Rights Reserved

When you think about it, there’s one body part that takes more abuse than any other……the feet.  It not only carries our body hither and yon, it takes on the entire burden of our weight, helps us stay balanced and keeps us moving.  Our feet and hands contain certain nervous system response mechanisms which in turn send signals throughout our body.  These signals can help relieve our body from pain, release toxins and begin the natural process of body “healing itself” through a simple process called “reflexology”. 

Dating as far back as to Egypt, 2030 BCE, reflexology has been practiced as a natural method for relieving stress and helping to cure certain illnesses while releasing toxins from our body (i.e. sinus infections, kidney and liver function improvement, urinary tract infections, depression/anxiety, etc., http://www.reflexology-research.com/controlled_studies_by_syst.htm#kidney).  As curious of a method as this may seem to be, reflexology was an ancient “cure all” for many diseases back in the day (Egypt, 2030 BCE), until surgery and other forms of medicine slowly began to take its place.

The re-emergence of reflexology came about in the 1980’s, when Asia began using the practice of natural medicine as a standard medical practice, alongside typical medical procedures.  The concept of reflexology is very simple and yet profound.  Using a series of pressure applied methods the feet and/or hands receive applied pressure, triggering a response to certain areas of the body.  The applied pressure sends a signal to a distinct area of the body, relieving stress through the increased blood flow and neurological responses.  While reflexology is best applied by a professionally trained therapist, you can practice (to some degree) these methods on your own using certain products such as a foot roller, golf ball, etc.  Learning to integrate reflexology into your daily routine is the best way to keep your body flowing and healing itself, naturally.

Everything from  symptoms of lower back pain to patients recovering from cancer, have shown remarkable improvement using reflexology.   The best way to use it to your advantage is to couple it with your standard medical care.  Most doctors would not have a problem with recommending this non-invasive method while under treatment for illness and injury, but would advise you to continue with their recommended treatment, as well.  Most therapists will apply appropriate (not too light or deep) reflexology methods.  Finding the best therapist or wellness care facility for your needs is vital to receiving the results you want.  I highly recommend finding a local therapist who provides reflexology and full deep tissue massages.  Fullers School of Massage, Body Works Wellness Center and my own therapist, Maria Ramirez, 281-9208, are excellent resources for this type of treatment.  Remember:  Reflexology isn’t a massage with oils/creams or instruments/tool; it’s a treatment to relieve stress while providing blood flow circulation to the body, enhancing the body’s natural ability to heal itself. 

Quick Tip for Wellness:  Reflexology incorporates our body’s natural ability to heal itself.

Quick Tips for Wellness, Copyright © 2011, All Rights Reserved

Why Serotonin matters to our overall wellness

Serotonin, the feel good hormone, makes a huge impact on not only how we feel but what we eat, how we sleep, and how our body responds to our wellbeing throughout the day.  First, when we get a good nights sleep our serotonin levels are replenished, so we wake refreshed and energized.  Throughout the day our serotonin levels deplete until they are eventually in need of being replenished.  Usually by dinnertime we are “starving” and overeating.  The best way to keep your serotonin replenished as needed is practice a few things throughout the day:

1)  All your meals (breakfast, lunch, and inbetween snacks) should consist of mostly carbohydrates and some protein (60% carbs, 30% protein, 10% healthy fats).  After lunch start to increase your protein to meet the needs of your depleted serotonin (60% protein, 30% carbs, 10% healthy fats).  This alone will help you stave off hunger and weight gain.  It will also help with your nighttime “cravings”.

2)  Eat foods high in "tryptophan" and vitamin B.  Free range turkey, flaxseed/flaxseed oil, buckwheat and bananas all "tryptophan" related foods. 

3)  Eat seafood and fish like wild salmon, herring and sardines.  All contain the fats our brain needs (EPA and DHA) which help with mood swings and depression.

4)  Eat insulin sensitive foods that help control your blood sugar levels while providing ideal protein for after a work out.  A scoop of Whey Protein is an excellent source for quick protein with balanced vitamins and minerals. 

5)  Eat poultry like brown organic eggs to get both serotonin and Omega 3 fatty acids.  The E.P.A. and D.H.A. contained in eggs help elevate your serotonin.

6)  Eat chocolate!  Special Dark Cocoa (70% or more) has one of the highest levels of antioxidants and provides a naturally increase to our serotonin levels. 

Quick Tip for Wellness:  When we feel better we make better choices. 

Quick Tips for Wellness, Copyright © 2011, Pat Ferguson, All Rights Reserved.

Weight gain? Why timing is everything when it comes to weight gain

It sounds simple enough to understand:  Don’t eat before you go to bed.  But what about any other time you eat?  Does when you eat have anything to do with weight gain?  And if when I eat affects my weight, then why? 

Metabolism

The key that turns on our “engine” (i.e. metabolism) is a two part function; food and activity.  When we eat is just as important as what we eat.  For example, breakfast is the most important meal of the day because it starts the supply of energy to our body through food.  But if we eat a fattening, unhealthy, high cholesterol meal (i.e. eggs and bacon, buttered biscuits) then we’ve defeated the purpose of eating.  However, if we consume whole foods like wheat toast with a dab of “I can’t believe it’s not butter”, a piece of fruit, a bowl of oatmeal, then we’re off to a good start.  Our metabolism responds best to healthy, whole food.  Fried, fattening food causes our metabolism to become sluggish versus energized.

Activity

We could eat very healthy food all day long, which is good, but if we don’t stay active and moving then all the healthy eating we do is only going to be just that; healthy eating.  Weight gain occurs when our intake exceeds our outtake.  Simply put; we must keep active through exercise and movement.  For example, at the beginning of your day try going for a 30 minute walk, followed by a healthy breakfast.  Remember that each meal time should consist of about 350 calories with in-between snacks of healthy food (i.e. a piece of fruit, handful of almonds, or a cup of fresh veggies).  Activity should never be limited to a onetime during the day activity.  If you’re at work, take a quick walk up and down the stairs or simply get up and jog in place, stretch or just find some way to keep moving!  Instead of taking a 30 minute lunch break, take a 15 minute lunch followed by a 15 minute walk.

Consumption

Too many times people will eat whatever they want with the idea of “working it off” after they’ve over consumed and/or eaten unhealthy food.  A calorie isn’t a calorie; it’s fuel, meant to feed our body what it needs.   Over eating, high caloric foods and unhealthy food (even if it’s lower in calories) all add up to one thing; weight gain.  For example, if you eat a bowl of ice cream versus a bowl of fruit, even with the same amount of calories, guess which one will cause weight gain?  Ice cream.  Why?  Because our metabolism and body will respond and store what we consume, differently, based upon what we’re eating.  Our body is a filter to our storage and burn system (body fat versus muscle).   Our body craves energy efficient food versus non-energy productive food (i.e. sugary, fattening food).  Any diet that tells you to count food for calorie consumption only is a dangerous diet.  Programs that promote eating based on percentages and point systems are leading you to failure.  While they may work here and there, they don’t teach balanced nutrition.  If you want to be successful for a lifetime, commit to memory food consumption and intake.  Start by memorizing how many calories are in your favorite meals.  Ask how the food is prepared when you’re eating out (i.e. is it broiled in butter or olive oil, etc.).  Taking charge of your wellness won’t happen overnight but it will happen for a lifetime if you practice it with each meal.

 

Quick Tips for Wellness:  Activity balances consumption but what we consume produces our level of wellness, overall.

Quick Tips for Wellness by Pat Ferguson, Copyright © 2011, All Rights Reserved

Are you protein deficient? Discover the reasons why you can’t lose weight.

High protein diets (i.e. Atkins diet) are not the answer to sustainable weight loss; in fact, they are quite the opposite and can cause rapid weight gain once the diet has ended.  Finding the right balanced diet is always the path to follow.  But how much, when and what kind of protein is key in understanding how our body works with what we consume.  The key to consuming the protein comes first with understanding what type of protein our body needs and when our bodies need it.  With age, our protein requirements change. 

*Babies need about 10 grams of protein, daily

*Teenagers need between 46 grams (girls) to 52 grams (boys), daily

*Adult males need slightly more than women (men/56, women/46 grams per day)

*Pregnant/lactating women need a lot more than the average female (71 grams per day)

Protein provides extremely important health benefits when consumed in proportion to our needs. 

*Builds muscles

*Restores/builds bones

*Assists in rebuilding healthy cells

Without a balanced intake of protein throughout the day we will likely consume more calories through eating higher calorie food (carbohydrates and fats) as our serotonin (the feel good hormone) steadily drops, from the time we awake to the time we go to bed.   Most American’s consume (on the average) about 16-20% less protein than what is required.  The lack of protein equates to our body not rebuilding the muscles we need to burn stored fat.  Between the loss of muscle mass (which happens naturally as we age) to our over consumption of calories it’s no wonder that we gain weight as we grow older.

A healthy intake of lean protein (not a protein only diet) will benefit our bodies in two ways; stabilizes our blood sugar/sugar while supplying our fat burning system (muscles).  The type of protein we consume is just as important as the amount.  Below are the types of protein listed in order of their overall benefits (from greatest to least):

****Fish – Salmon, Herring, Anchovy’s and Tuna – Provide the highest amount of Omega 3 Fatty Acids along with healthy lean protein.  Great for heart healthy minded eaters.
****Lean meat – Turkey and chicken (skinless) – Not only are both amongst the leanest variety of meats they have almost the same amount of protein found in beef and pork, less the saturated fat.
***Beans, nuts – Just about any bean that has not had anything (i.e. sauce, preservatives) added to it is a healthy choice.  Nuts (i.e. almonds, walnuts, pecans) provide a healthy dose of protein and are a great in between meal snack (1 oz at a time provides about 164 calories and 6 grams of protein).
**Brown eggs – Packed with protein, eggs provide a great source of protein instantly.  However, they also higher levels of cholesterol which in turn can elevate our blood cholesterol. 

Vegetarians and vegans can find an abundance of protein through many plant products

****Lentils, black and kidney beans – some of the highest rated protein foods we consume are found in natural plant foods. 
****Quinoa – a whole grain prepared much like rice, used in cooking vegetarian meals.  Great resource for protein (whether you’re a vegetarian, vegan or just healthy minded)
****Whole grains – brown rice, whole grain bread, etc. 
****Soy and tofu – Both excellent resources for protein…..however, with soy – make sure it’s Organic soy.   Ninety percent of the soy produced in the U.S. is mostly genetically modified (contains “round-up”) and should be avoided.
****Whey protein – An excellent quick way to include protein in your daily diet.  Add it to your milk, smoothie, etc., and you’ll get about 35 grams (on the average) with each serving (8-10 oz).

Quick Tip for Wellness:  Lean protein is required for overall wellness.

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

Empower your weight loss by doing these four simple things

Is it really possible to eat food for weight loss?  Yes!  But, in moderation versus excessive overeating is required as well for weight loss.  Below are my top four suggestions for weight loss:

*Protein with Omega 3 Fatty Acids

Seafood, especially Salmon contains Omega 3 Fatty Acids which are also known for their fat burning power.  Certain fish fats found in tuna, salmon, etc., not only keep your heart healthy they also regulate our insulin sensitivity which in turn helps build strong muscles while burning fat.

*Fiber foods

Oatmeal, lentils, whole wheat, kidney beans, buckwheat pasta, quinoa and kale all have one thing in common; fiber.  Eating fiber filled foods have two effects on our body; they help stave off hunger pains while supplying our body with what it needs to regulate our digestive system.

*Snacks

Eating in between snacks is important in keeping our palate satisfied and our metabolism going.  Try a handful (about 1.5 oz) of pomegranates, almonds or blueberries and you’ll not only satisfy your hunger you’ll give your body a “shot” of healthy antioxidants.

*Mineral or spring water

READ the label for any sodium content before you invest in another bottled water product.  Most bottled water will contain some level of sodium (i.e. salt) for flavor.  “Aquafina” is a great choice for spring water without the salt/sodium.  At least 64 oz a day of water is highly recommended.  One way to keep track of your water intake is to set a goal throughout the day.  For example, always start your day with a glass of water (before coffee, tea, etc.).  Then every hour, on the hour drink another 8 oz glass.  Water helps to keep our metabolism going while flushing out our system.

Quick Tip for Wellness:  Healthy weight loss only requires us to practice three simple things; rest, rejuvenation and balance. 

Once you get your body in “rhythm” the weight will take care of itself.

Quick Tips for Wellness Copyright © 2011, All Rights Reserved