Brain power boosters

Is it possible to “boost” our brain performance through what we consume?  There must be some obvious truth to the theory, “We are what we eat”, (i.e. obesity, certain diseases and health conditions are the result of poor food choices that lack proper nutrition) but how does that affect our brain?  Better yet, haven’t we all met people who are “scary smart” but also abuse their bodies, too?  And at what point is a “bad” choice going to cause long term damage to my brain?

Here’s what I have found to be true:

*Food/beverage can positively affect our body’s ability to perform, creating positive balanced energy, response and overall performance

*Simple carbohydrates are made up of one or two molecules, provide glucose (sugar), quickly metabolizing once it enters into our blood stream and can give us a temporary elevated feeling,  either over stimulating our behavior and/or depressing our mood, reaction and response time (i.e. caffeine stimulates, alcohol depresses).  Simple carbs lack fiber, cause a high/low effect and should be avoided.

*Complex carbohydrates are sugar molecules strung together, a good source of fiber, digest more slowly, providing the healthier choice in food for our brains performance (helping us sustain a balanced level of energy versus rise and fall energy levels)

*Abusing drugs and alcohol can cause long term irreversible brain damage

*Saturated and Trans fats lead to diseases that ultimately affect our brain (i.e. Alzheimer’s/Dementia)

*Increasing oxygen to the brain provides needed hormonal balance for the brain to not only feel good but to also be balanced (i.e. endorphins)

Just the same as you can eat nutritionally for weight loss or gain, you can eat nutritionally for brain power and balance.  Certain foods provide the brain with nourishment, helping to rebuild, restore and replenish different aspects of the brains ongoing rejuvenation. 

*Balanced diet – We’ve all heard, “Breakfast is the most important meal of the day”, right?  “But why”?  Usually, if you’ve had a good night’s sleep you awake rested and restored due to the replenishment of your serotonin levels (feel good hormones).  Because you awake feeling good, you may tend to skip breakfast.  That’s where the problem begins.  Break-fast breaks the fast your body has gone through during the previous 8+/- hours of sleep.  The body must have balanced fuel to run properly.  Breakfast starts our “engine” running, providing the first “fuel injection” of our day.  Foods like whole grains, fruit, low-fat or fat free dairy provide the balanced nutrition our body needs.  Lean protein (i.e. organic brown eggs) helps to sustain our energy while preventing the “crash and burn” effect that can happen after consuming some carbohydrates (i.e. fruit).   Our body’s are built to be “smart” and will slow down our metabolism when we starve them. The hypothalamus regulates our metabolism and depends heavily upon our consumption for its response.  Skipping breakfast and not continuing the fueling process (i.e. healthy snacks/lunch/dinner) results in seeing very little consistency in your overall performance throughout the day.

*Exercise – The food we consume is considered fuel for a reason; it’s meant to feed our body as we physically/mentally/emotionally perform.  If we aren’t being physically/mentally/emotionally engaged, then why do we need fuel?  Unless you’re in a coma, you need to balance your nutrition along with your physical activity level on a daily basis.   Doing one well does not negate doing the other.  Exercise is not only for physical results (strength, resistance, muscular rejuvenation, mental balance, etc.) it is for our brain, which in turns feeds our body’s transmitted signals throughout the day.  Endorphins are released through the pituitary glands and hypothalamus in vertebras during physical activity.  When we exercise regularly we release these “feel good” hormones, benefiting both from the results of exercise and the impact of mental/emotional balance.

Healthy food for our brain includes:

*Complex carbohydrates – Dense carbs (i.e. walnuts, almond, whole grains)

*Complex carbohydrates that have a low GI (Glycemic Index) rating – Berries (i.e. blueberries), citrus (oranges), apples

*Omega 3 Fatty Acids – Consuming at least two servings of fish (i.e. Salmon, Tuna, Herring) a week have been linked to lowering the risk of dementia and stroke

*Vitamins E, C, Q10, lipoic acid all great supplements to take if you are in need of them because the nutrition from your diet doesn’t provide enough of them naturally.  Always EAT your nutrients first through the food you consume and then supplement what you need.

Quick Tips for Wellness:  Food for the brain comes through balanced nutrition and exercise.

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

I can see clearly now.....boost your vision!

How can you contribute to your visual health?  Simple; remove (as much as possible) the oxygen and chemical stressors.  How do you do that?  Through practicing wellness (nutrition/lifestyle) and by assisting your body through the intake of God’s natural healing agents, aka “Antioxidants”.  Our eyes age, as we age, and expose ourselves to everyday stress, like sunlight and toxins.  Women over 60 (more so than men) seem to be the most susceptible to vision loss, along with those who suffer from obesity, if you smoke, and if you’re Caucasian.  Visual displays (i.e. computer terminal screens) can also strain your eyes.  While some eye doctors will suggest that there is little you can do to help naturally boost your vision, I say do everything you can to help your body fight toxins, over-exposure and environmental stressors as much as possible, including those that affect our vision.

Antioxidants:  There are two types of antioxidants; fat and water soluble.  Unused/excessive intake of antioxidants will store in the body’s fat cells, possibly causing the reverse effect (toxicity) and should only be consumed as prescribed.  The biggest single source of support to our vision are Vitamins A, E and D, each excellent fat soluble antioxidants that help assist against the overexposure of sunlight’s effect on our eyes.  Supplements with “krill” (compared to Omega 3 Fatty Acids) are also found to be helpful in maintaining good eye support.

Food/nutrition:  Dark green leafy vegetables (i.e. Kale, spinach, and collard greens) contain “Lutein”, an excellent antioxidant source from food.  Studies show vegetables rich in both carotenoid and zeaxanthin contain vision boosting properties that help assist our visual health.  Omega 3 Fatty Acids (found in salmon) are another great resource for protecting your vision, as well.  Both Lutein and Zeaxanthin quickly pass into our eyes, giving our eyes a fighting chance against free radicals.  The amount of both Lutein and zeaxanthin we need daily is up for grabs, but it’s sufficed to say we can obtain what we need through supplements if we lack consumption through diet/nutrition.   Some studies suggest 10 mg of Lutein a day and 2 mg of Zeaxanthin a day.  Check with your doctor before determining what amount you need/should take for your personal wellness.

Lifestyle changes:  Smoking is one of the most directly toxic things we can expose our bodies to, especially increasing free radical production.  Avoiding smoking (including second hand smoke) is a wise first step toward protecting your visual health.

Health/disease/blood sugar:  High blood pressure damages the blood vessels and obstructs the blood flow to your retina.  Too much sugar in our blood pulls fluid from the lens of our eyes, also affecting our ability to focus.

Quick Tips for Wellness: Good Nutrition + Healthy lifestyle = Better visual health.

Quick Tips for Wellness, Pat Ferguson, Copyright ©, 2011

Disclaimer:  The information contained in this blog is not provided by a licensed/medical professional.   For your personal wellness, always seek advice from your medical care provider.

Storm got you stressed? Try doing this......

I don’t know which is worse; preparing or waiting.  Both can cause stress, making us feel the weight of anticipation weighing us down.  If you’re starting to feel the pressure building inside, try some simple stress relievers to help you manage your wait:

1)       Exercise - Endorphins are the one natural bi-product our body produces when we exercise and help to relieve stress.  You don’t need a gym to do some simple exercises.  Try walking or jogging in place for 10-15 minutes.  Start at a warm up pace, slowly building to the speed you can handle and then slowly come back down to a natural stop.  Do this exercise for up to 30 minutes at a time.  Take a short break and do it again (if you can).

2)      Stretch – If you don’t have any yoga moves up your sleeve try a few simple stretches.  Just remember not to overstretch your muscles, especially when you have not been physically active for a period of time.

3)      Read – A good book or publication is a great way to get your mind off of everything.  “Reader’s Digest” is a great short read that will help keep your mind changing and challenging your thoughts.  I love the “In Uniform” and other funny sections of this priceless publication.

4)      House cleaning – Being productive and seeing results not only keeps us occupied, it helps keep us positive and active.

5)      Positive thinking – “If there is anything good and worth giving thanks for think about these things.” (Phil 4:8).  The power we possess through our relationship with God empowers us to overcome everything.  It’s up to us to make the decision to turn on the power that lives inside of us.

6)      Eat healthy food - When we worry we tend to either not eat or eat the wrong food when we do eat.  Remember:  Food is fuel!  We need productive “fuel” to keep us balanced (you wouldn’t put water in a gas tank and expect your car to run). 

7)      Avoid alcohol –The brain is made up of cells (aka neurons).  Neurons affect many responses inside our body (physical, mental and emotional) and connect throughout the brain via junction-like channels called “synapses”.  Neurons produce and secrete chemicals called neurotransmitters into the synapse.  These transmitters can either stimulate (generating a nerve signal) or inhibit (depress) neurons in the synapse.  Alcohol quickly passes into the brain, inhibiting the process of our neuron activity specifically the “mood” portion of our brain (amygdala – pronounced “a-mig-da-la”, listen to the proper pronunciation at http://www.merriam-webster.com/cgi-bin/audio.pl?amygda01.wav=amygdala ) from producing properly thus resulting in “depression.”  Alcohol is considered “poison” to our body.  Even as little as 2 ounces of alcohol consumption on an empty stomach can negatively affect your blood sugar levels, depleting your body of healthy stored energy.    

8)      Prayer – Taking the pressure off yourself and putting it back where it belongs (in the hands of God) not only refocuses your mind, it shifts your understanding from “It’s all on me” to “It’s in God’s hands”.  Learning to release what is not ours is not only freeing, it’s relieving.  We’re only responsible to do what we can do.  What will be, will be.  Knowing that we’re always safe when we’re in the hands of God is not only empowering, it’s the ultimate stress reliever.

Quick Tip for Wellness:  When stressed, think, act and do something positive.

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

The next time you go grocery shopping, try this one trick and see if you don’t save some money in the end:  Only buy food products from the outside perimeter of the store.  It’s amazing how much money you can save by simply avoiding going up and down the aisles.  Albeit there are times when you need something down an aisle (i.e. coffee/tea, certain seasonings, rice/pasta, paper products, household goods, etc.) but most of the time we can stay to the outside perimeter of the store and buy (just about) everything we need.  From produce to dairy, meat and bread, what we really need to consume is not down an aisle.  Not only that, what’s down the aisles of the store are the items we will overspend and indulge in, buy on impulse and contain the least favorable ingredients (i.e. preservatives, sugar, etc). 

Here are a few quick cost comparisons of unhealthy versus healthy eating:

Snacks:  Chips average $2.50 for a 10 oz. bag and contain about 8 servings.  Bananas are .55 cents a pound and average about $1.50 for 8 servings (1 banana = 1 serving).  Chips provide no nutritional value; bananas provide natural, nutritional value and energy.

Cookies:  Most cookies range from $1.50 a box (cheaper/generic brands) to $3.50 a box, averaging 30 cookies.  Grapes average $1.99 lb, containing about 100 grapes.  Cookies contain refined sugar or High Glucose Corn Syrup (HGCS).  Grapes are naturally sweet and healthier for you.  A handful of grapes versus a cookie = healthy “fuel” versus empty calories.  The later makes you crave more; the former keeps your blood sugar level.

Canned vegetables:  Average can of beans is .99 cents.  Average vegetable (carrots, cucumbers, celery, vegetable medleys, etc.) costs about $1.50 a lb and contains almost five times more servings than canned food.  Canned food is preserved (usually packed with sodium, chemicals to sustain its life) versus fresh food needs to be consumed within seven days (you can always freeze it).  Instead of buying canned food for convenience, buy frozen vegetables (or freeze the fresh vegetables) that have no preservatives, sodium or flavor additives (avoid products that contain the sauce packets inside).

Canned fruit:  Average can of fruit is around .79 cents, serves about 2-3 people.   A bag of apples and oranges range from $1.99 pound and up, provide about 4-5 apples per pound and have no added sugar or preservatives in them.

Seasonings:  Most seasonings contain sodium, are extremely expensive (from the .99 cent generic brands to the $3.00 and up per 2 oz containers).  Try using fresh garlic, cilantro, onions, peppers and alike for a about the same cost as seasonings. 

Cereals:  Many cereals cost about $3-4 box, contain lots of sugar and only have 6-8 servings per box, equating to .50 cents a serving plus the cost of milk (about .20 cents an 8oz. serving).  Total cost/average = .70 cents.  With little to no nutritional value, cereals are not only an expensive product but the “sugar crash” you’ll experience later on will make your overeat and crave more.  Substitute cereal with a cup of fresh fruit (.50 cents), a slice of whole wheat bread (about .10 a slice) with a tablespoon of organic and/or low fat peanut butter (about .05 cents) and a glass of Almond milk (around .35 cents for an 8 oz serving).  Total cost/average = .80 cents.  For .10 cents more a day you’re not only eating healthier you’re not overeating, sugar crashing and becoming unhealthy.

As a mother who had to work outside the home, manage a budget and run my kids around all over the place, I can fully understand why buying junk food seems easier and more affordable to a lot of us.  However, you pay for it in the end.  When the body doesn’t receive the nutrients it so badly needs to stay healthy, our families become more susceptible to colds and viruses amongst other things.  Our kids experience sugar crashes by mid morning, while becoming fidgety and inattentive in class.  For many, childhood obesity sets the course for the rest of their lives. 

As adults, we develop poor eating habits that catch up with us overtime (i.e. weight gain, lack of exercise, limited mobility, injury, illness, fatigue……).  Instead of thinking that a bag of chips or cookies is easier, just make it a habit to buy fresh food, in smaller quantities (enough for 5 days) and discipline yourself to eat healthy each day.  Personally, I stop by the grocery store just about every other day and purchase just what I need for the next few days or resupply what I’ve used.  When applicable, I use coupons (for milk products, water, paper products, discounts on entire purchases, etc.) and I buy fresh produce in season.  I also freeze my food if I know I cannot consume it within the time frame of being “fresh”, including peppers, onions, squash, beans, fruit, meat, seafood, etc.  I only buy organic meat (i.e. chicken) when it’s on sale.  When I purchase fresh food that I don’t freeze, I put it in a bowl on my countertop and grab a piece every day, serving as a visual reminder of what I need to be doing (eating fresh, whole food).  I’m a member of SAM’s Club and shop there about once a month, stocking up on almond, walnuts, water, whey products, coffee and frozen fruit (no sugar added). 

Often, when my husband and I eat out, we eat healthy and split the meal.  If we desire an appetizer, we order smaller portions and save room for our salad.  By the time the entrée arrives, we’re almost full and don’t overeat, saving our leftovers for lunch the next day!  If it’s the weekend, we prefer to go out for lunch (versus) dinner so that we’re not eating most of our calories at night (plus, lunch menus are usually cheaper!).

When you compare the cost of health care for illness, obesity and physical immobility, the cost of being sick/injured and unhealthy is much, much more expensive (I’ll save that information for my next blog).  So……is it expensive to eat healthy?  NO!  It’s actually very affordable in the end.  Start today by doing a few simple things:  Stop buying preserved food (as much as possible) and start buying fresh food (only what you know you’ll consume before it spoils).  Buy products when they’re on sale (i.e. meat, milk, eggs, etc.).  Look for coupons to help you manage your household costs (a great local resource is Lori Clayton’s www.thecouponconsultant.com).  Plan ahead for lunch/dinner and avoid eating out.  If you’re hungry and need a quick fix, run into the grocery store and buy only what you can carry in your hands (a piece of fruit or vegetable, box of almonds, etc.)

Quick Tips for Wellness:  The money you’ll save when you stop buying junk food, fast food and processed/preserved food will help you to afford fresh/whole food.

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

Angiogenesis based therapy; fighting the cancer war from within

Dr. William Li, President of the Angiogenesis Foundation and cancer researcher, made a recent guest appearance on the Dr. Oz show (http://www.doctoroz.com/videos/stop-cancer-growing) and pointed out a very important fact:  We all consume medicine three times a day (through the meals we eat).  That one statement took me aback as I intently listened to his every word during his appearance.  Included in his list of becoming aware of cancer enhancing conditions were:  Understanding how the effects of obesity, disease (i.e. diabetes) and the consumption of certain foods can relate to prompting cancer(s) in our body and what things to avoid or consume (as much as possible) in our fight against cancer.   Dr. Li’s angiogenesis approach to fighting cancer is both interesting and provocative.  The thought that what we consume can aid our bodies naturally, especially during the early stages of prevention, was astounding to me.  Daily our bodies are fighting the war within through what we consume and expose ourselves to; that’s where becoming proactive (and not complacent) really matters most.  The more we ignore our natural vulnerabilities to the possible progression of cancer, the more likely we will indirectly expose ourselves to the growth of cancer within.   Angiogenesis related therapy through nutrition and exercise, combined with certain vitamins, nutrients and minerals, naturally helps us fight this war.

What is “Angiogenesis”? 

“Angiogenesis, the growth of new capillary blood vessels in the body, is an important natural process in the body used for healing and reproduction. The body controls angiogenesis by producing a precise balance of growth and inhibitory factors in healthy tissues.

When this balance is disturbed, the result is either too much or too little angiogenesis. Abnormal blood vessel growth, either excessive or insufficient, is now recognized as a “common denominator” underlying many deadly and debilitating conditions, including cancer, skin diseases, age-related blindness, diabetic ulcers, cardiovascular disease, stroke, and many others. The list of diseases that have angiogenesis as an underlying mechanism grows longer every year.” (http://www.angio.org/ua.php)

Creating a “balance” within our bodies can only help our body perform naturally to heal itself.  Everything we consume affects that process.  Learning how to “starve” cancer cells through Angiogenesis based therapy can naturally inhibit the growth of cancer cells while stimulating the balance of the healing process.  A cancer tumor releases growth factor proteins which in turn stimulate blood vessels to grow into the tumor, feeding it the nutrition it needs to continue growing.  Once we “starve” this process, our body stops feeding the cancer and starts healing the body naturally.  Newer classes, along with some old, of cancer medicines that block angiogenesis are now being used to treat various cancers, from colon, to kidney, breast, liver, brain, thyroid and more. 

Six Super-foods

Is it possible to eat our way toward (not only) good health, while naturally staging a war against cancer?  New research reveals a few things about the “war within” us.

1)       Recent studies of 40 women discovered that 40% of them had microscopic breast cancer cells

2)      And also most 100% of older adults, age 70, had microscopic cancer cells in their thyroid glands

More shocking is that within as little as two weeks a cancer cell can grow up to 16,000 times in size.  The sooner we start practicing wellness from “within” the better chance we have to keep up the good fight.

“Diet” is extremely important in equipping of our bodies with what we need to balance angiogenesis.  The list is extensive, so visit http://www.eattodefeatcancer.org/ to see the entire list of cancer fighting foods.  Entry to this part of the site will require you to join for free, but its well worth the extensive information it provides.

The top six food categories include:

Fish and shellfish – Mostly omega 3 fatty acid fish and shellfish with low mercury are recommended. 

Fruits – From apples, to berries, lemons, some citrus, grapes, and cherries, fruits play an important role in our daily diet.

Seasonings – Italian, Indian, and a few in-between, herbs and spices are highly recommended.

Legumes – Think lentils, lima beans and tofu and you’re in the right direction.

Mushrooms – Enoki to Shiitake mushrooms along with a few more are a must have.

Vegetables – Everything from artichoke to winter squash, veggies are a must.

Other – Dark chocolate, green tea and maple syrup.

Five must eat foods:

The five “must eat food” in your daily diet include:  Bok Choy (contains brassinin, also found in broccoli, cauliflower and Brussels sprouts); cooked tomatoes (contains lycopene); flounder (high in Omega 3’s and low in mercury); strawberries (including the juice); artichokes (contains three fighting cancer molecules).  For the recommended amount to consume, visit http://www.doctoroz.com/videos/5-foods-starve-cancer. 

Exercise

When we exercise we not only supply the blood our muscles need to build, restore and replenish, we also attract the stem cells that reside in the bone marrow to circulate, assisting in the healthy growth process.  Regular exercise is extremely important to balancing the angiogenesis process our body needs for overall wellness. (See references from the www.angio.org website on exercise:  Bonsignore MR, Morici G, Riccioni R, et. al. Hemopoietic and angiogenetic progenitors in healthy athletes: different responses to endurance and maximal exercise. J Appl Physiol. 2010 Jul; 109(1):60-7. Möbius-Winkler S, Hilberg T, Menzel K, et. al. Time-dependent mobilization of circulating progenitor cells during strenuous exercise in healthy individuals. Appl Physiol. 2009 Dec;107(6):1943-50. Tang K, Xia FC, Wagner PD, Breen EC. Exercise-induced VEGF transcriptional activation in brain, lung and skeletal muscle. Respir Physiol Neurobiol. 2010 Jan 31;170(1):16-22.)

Sleep and relaxation

Extremely important are both sleep and relaxation.  When our bodies are “stressed” we naturally release catecholamine and neuropeptides (both cancer influencing molecules, causing cancer cell growth and tumor vascularization).  Relaxation and sleep help to decrease these two in the blood stream.  (http://www.angio.org/understanding/diet.php)

To learn more about this fascinating research and study, visit Dr. Li’s, “The Angiogenesis Foundation” at http://www.angio.org/index.php. 

Quick tip for wellness:  Our bodies were naturally made by God to heal themselves.

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

Disclaimer:  The information contained in this article is not provided as medical advice.  It is highly recommended that the reader seeks a medically licensed professional for the appropriate treatment of their condition.

Hit the wall in your workouts? Give me 5!

Reaching a plateau in your diet sounds all too familiar and (perhaps) is the number one reason behind why most people give up on losing weight. So what happens when you hit an exercise plateaus and your 45-60 minute workout stops working for you?   First, you have to understand why your body has hit a “plateau” and how to push past this point of no improvement.

“Homeostasis” is the point at which our body wants to run on the lowest possible use of energy.  Once our body adjusts to the lack of calories or type of physical exertion we’re demanding (i.e. workout, training, exercise, etc.) it begins to adjust, conserving calories as future fuel. Sometimes, that’s a wonderful advantage for us (if we’re stranded on a desert island) but usually it causes frustration and makes us want to give up. The good news is this: We can do just a simple few things and find ourselves overcoming the hurdle that has been set before us in a very short time. 

Muscle confusion

The beauty behind the human body is its ability to “recall”. Without it, we’d be bumping into walls and tripping over stairs. However, when it comes to working out, recall can cause us to stop building and strengthening our muscles beyond a certain point. To get past this point we have to intentionally change our workouts. Doing just a few simple things to “change-it-up” will help your body to push past the plateau, while building new muscles and strengthening your core.

“Give me 5”

“Give me 5” is a strategic way to change the routine of your workouts for better results.  The theory is very simple: Every five minutes make simple changes to your routine/workout. For example, if you’re a walker, try lengthening your stride (longer strides) as you walk or increase your speed.   Take a different route, intentionally walking up and down stairs/inclines/hills. Integrate “lunges” into your workout. Try rotating between different weight resistance/strengthening exercises each workout.  Every other day, do something different so that your muscles will not only get a new workout but they will also be using different muscle groups in a new order. 

Add five pounds, repetitions or minutes to the length of your workout/routine and you’ll start noticing a difference almost immediately. If you’ve been doing 30 crunches, try doing 35. Add or subtract a few pounds to your bench press routine. Try five new exercises this week, a new one each day, and you’ll start physically noticing the difference sooner than you think.

Whether you’re at the gym or at home, pick out five different exercises to perform each time you work out and rotate through them every five minutes. Then repeat the routine until you’ve reached your goal for that day.   For example, warm up on the Elliptical or Treadmill machine for five minutes, followed by five minutes of leg exercises (squats/lunges), five minutes of abdominal exercises (crunches, etc), five minutes of upper body exercises, etc.  Try changing the routine, through increasing and decreasing the number of reps, weight and/or movement you’re performing with each exercise. 

Kick the habit!

Habits are not only boring, they’re routine and (eventually) stop challenging/working for us, resulting in plateaus. Unless you “kick the habit” of your daily routine through making slight changes, your routines won’t work! The only thing you should routinely be doing is practicing wellness (mind, body, spirit) everyday. Making slight changes in your daily regiment will not only produce better results, it will help increase your stamina and strengthen your body. 

It may sound simple, but it’s no more difficult than this: Change is the mother of results. If you’re not seeing improvement or the results you desire, “give me 5” and you will!

Quick Tip for Wellness: Give me 5!

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

Name that organ.....the liver loving truth!

What’s (almost) the size of a football, weights 2-3 lbs and considered the most vital organ in our body?  Which organ in our body seems to get the least amount of respect until the day we realize why we need it so badly?  Answer to both questions:  The liver.  Suspended behind the ribs in the upper right side of the abdomen, the liver almost spans the entire width of our body.  Amongst other things, the liver filters, stores and links our body’s digestive and circulatory processes enabling us to live.  There are hundreds upon hundreds of functions performed by the liver that aid in the overall performance of other vital organs and tissues inside our body.  Just to name a few of the liver’s functions and processes, the below are provided:

Digestion:  As soon as we eat something, the gallbladder releases stored bile (produced by the liver with the excess stored in the gallbladder) into small bile ducts found in our liver, aiding digestion and transporting fat.

Detoxification:  Through the performance of enzymatic reactions (oxidation, reduction, hydrolysis), the liver “filters” chemicals in our blood via the hepatic portal venous system making such chemicals less bio-active in order that they might pass through our intestines.

Regulation:  The metabolism is regulated through the liver, resulting in the “anabolism” (storing for future use or supporting growth of new cells/tissues in the body) and “catabolism” (cells breaking down larger molecules to release energy to fuel the anabolism process) functions vital to our overall wellbeing.  Without regulation, we would not receive the fuel our body needs to function, stay warm and support the continuous cycle of growth and renewal.

Assimilation and storage:  Vitamins A, D, K and E are fat soluble vitamins converted through assimilation, stored for future use (A, D, K) or distributed (E) through the body’s fatty tissues.

Production:  Hormones and proteins are produced through the liver, aiding in our body’s ability to naturally heal itself and grow.

Amazingly, the liver is able to miraculously regenerate itself up to 75% after a loss from injury or surgery, restoring back to normal size within a few short months.  The liver has a natural back-up plan through possessing two lobes which act independently of one another.  In the event one lobe fails, another is in place to help assist the liver in its functioning.

Even though the liver can do a lot by itself, we can’t abuse it.  Remember:  Whatever we consume (food, beverage, drugs, medicine, etc.) affects the performance of our liver.  Abusing alcohol, food and drugs only adds stress to the liver, eventually affecting its ability to perform. 

Most common liver related diseases include:

Hepatitis (A, B, C):  Hepatitis is the inflammation of our liver, typically caused by virus, alcohol, drugs and/or blood exchange.   Hepatitis A commonly occurs through poor food sanitation and hygiene.  Hepatitis B typically occurs through the exchange of blood while Hepatitis C is often found in the exchange of blood or IV drug use and is thought to be able to go undetected for 15-20 years, causing cirrhosis or liver cancer.

Cirrhosis:  Alcohol abuse overwhelms the liver’s ability to function properly.  Alcohol is a form of concentrated sugar which can overwhelm the liver when consumed in excessive and continuous amounts.  Without rest, the liver cannot recover from the concentrated sugar which causes fat to be deposited in the liver eventually leading to cirrhosis and/or hepatitis, usually damaging the liver beyond repair.

Common symptoms of liver disease/failure:

Emotional:  Depression, anxiety, anger and frustration

Physical:   Bloating, lumps in the neck/breast, ringing in the ears, eye problems, red/flushed face, warm palms and soles, vertigo, tremors, convulsions, etc.

There too many symptoms/signs of liver disease/illness to list in this blog.  For a more comprehensive list visit the following resources on the web and see your doctor immediately should you suspect a problem with your liver functioning properly - http://www.medicinenet.com/liver_disease/article.htm  http://www.pacifichealth.com/protocols/liver.html.  You absolutely must tell your doctor everything, from how much alcohol you’re consuming, to what drugs, food, hygiene habits, and any contact with blood you’ve had in order for you to receive the proper diagnosis and treatment.  Although early detection is possible, it’s not always conclusive at the onset of liver disease/illness.  The best method to practice is wellness in your diet and exercise program.   A certified dietician and/or licensed nutritionist are also great resources for advice on receiving the proper nutrients in your daily diet/nutritional consumption.

Quick Tip for Wellness:  The overall affects of abuse through poor choices (diet, drugs and alcohol) have long term effects.  Never exchange your wellness for temporary pleasure.

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

The information provided in this blog is not given as medical advice or provided by a medical professional, but simply as basic information to help you better understand wellness and to encourage you to take your personal wellness seriously.

Reversing the aging process; is it possible?

According to science, aging is a continuous process influenced by our genes and lifestyle, affecting each and every one of us uniquely/differently depending upon our response to the process. For most of us, by age thirty-something the process of aging becomes more and more pronounced so that by our forties we’re on the path to what our life might look like for a long, long time.  However, that statement is not completely conclusive or applicable to everyone. Genes are thought to play a part in the overall process, either contributing to our natural decline (i.e. disease) or our prophetic wellness and longevity (take a good look at your ancestors and you might just see your future).  Personally, I believe aging begins in the mind (first) and then progresses throughout the body (second). Our mind is the most powerful tool/weapon we can possess in the aging process. Administering wellness to our mind (from early childhood to adulthood) including the thoughts we dwell on to the food/beverage we drug it with and our commitment to daily exercise/activity are all essential in how we meet and greet the aging process. When someone thinks they’re too young to care about aging, they’re wrong. Just the same for those who are approaching the threshold of middle age and beyond; you’re never too old to do what’s right for your mind, body and spirit. The bottom line is simple: We can’t stop aging, regardless of how hard we try. But we can accelerate it (through abuse) or slow it down (to some degree) by eliminating poor choices in exchange for practicing practical common sense. If knowledge is truly power then increasing our knowledge certainly can help us eat, drink, think and physically act toward the improvement of our wellness in our daily lives.

What is the root cause of aging? Mostly, cell degeneration is the culprit behind aging.   Whether it’s directly associated to genetics, infection, disease or neglect, our body cells can easily degenerate through the physical and emotional toxins we ingest daily (i.e. environment, food/beverage, drugs, abuse, emotional/mental stress, etc.). Our body contains trillions of cells, found in tissues which make up our organs (i.e. muscles, brain, heart, lungs, skin, etc.). The job of our cells are simple; to reproduce constantly or lay dormant and replicate when needed. Other organs cannot reproduce or replicate and must be rebuilt (i.e. muscles), therefore requiring our intentional assistance in the process. Genetics can have a great deal of influence upon our cellular structure, often affecting our future health. However, it is all together possible to positively assist our future health by taking preventative measures early in life. My own father once said, “If I had known I would live this long, I would have taken better care of myself.” He died at 69 years “young” from congestive heart failure, the result of alcohol abuse and smoking cigarettes most of his life. I feel certain that had my dad practiced wellness he’d still be alive today.

Can we turn back the clock on aging? Prevention is the key in living your life to the fullest, but it’s not a guarantee. What would more than likely be a good way to “turn back” the hands of time would be to rethink that goal.  Instead of trying to be 30-something (again) try being the best whatever-plus something that you can! Nutrition plays a huge part in the rebuilding/restoring and redeeming our cellular process. Increasing your daily intake of antioxidants to 3000-5000 ORAC (Oxygen Radical Absorbance Capacity) per day will not only make you feel better it will be the greatest two-for-one boost to your cellular restoration.   Antioxidants replenish and restore our cellular growth while stopping the spread of toxins throughout our bodies. Nutritional food (fruits, vegetables, whole grains, legumes and certain nuts/seeds) are all natural ways to feed our bodies what they so desperately need; vitamins and minerals. Healthy complex and some simple (i.e. fruit) carbohydrates are part of a well balanced nutritional lifestyle. Start with what you can do and your body will thank you for it.  Visit http://www.ars.usda.gov/Services/docs.htm?docid=15866 for a list of 326 food items compiled by the Nutrient Data Laboratory, Beltsville Human Nutrition Research Center and the Arkansas Children's Nutrition Center in Little Rock, Arkansas.

What if I am suffering from illness/disease, what can I do to live better? There is nothing to say that you can’t help your health and wellbeing with everyday steps toward wellness. If disease or illness has visited itself upon your life make a concerted effort to fight for your life! If you’re on medication, ask your doctor what is the goal of medication (to heal or maintain) and what do you need to do to help the medicine do what it’s trying to do?  Too often we take medicine without asking these two important questions (you’re not questioning the doctor – you’re simply taking personal responsibility to do everything he/she is asking you to do to become as healthy as possible). Too many people remain on medicine thinking that the medicine is the only answer for healing their body. I’m not against taking medicine when the body can’t do what it needs to do to heal itself, but I am all for being proactive when taking anything (including supplements and alike) that is meant to help you attain balanced health.

What else can I do: Pray, meditate on the truth and renew your mind, daily. What we believe highly affects what we seek to achieve.

Quick Tip for Wellness: Three things are certain; we are born, we will attempt to live a ________ life, and one day we will die. What is up to us is how we fill in the “blank” between those two statements.

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

Omega 3's and ALA's....something smells fishy about this answer

Can something as simple as “fish oil” really (really…..?) provide our body with just about everything it needs to fight off disease, feed our brain and balance our hormones?  It’s hard to believe that one natural product can do all of that (and more) but it can!  Omega 3 Fatty Acids are one of the most natural God-given products on earth.  Found in fish, Omega 3 Fatty Acids contain what the body can’t make naturally but needs desperately.  If you’re a vegetarian, some plant foods contain alpha-linolenic acid (ALA - a polyunsaturated fat) appearing to be equally beneficial in comparison to Omega 3’s. 

What are Omega 3 Fatty Acids and ALA’s?

Both are polyunsaturated fat (healthy fat) essential for good nutrition and health. 

Why are Omega 3 Fatty Acids so important to our overall wellness?

Food and nutrition for the brain…..builds cell membranes in the brain, assists with depression/anxiety, ADHD in children 8-12 years of age, bi-polar, and psychosis.

Disease……Type I Diabetes, inflammation, Alzheimer’s, (some) cancer, auto immune diseases, lupus, inflammatory bowel disease, kidney disease (reduces protein in the urine), age related eye disease, blood vessel blockage (following heart by-pass surgery) and more, Omega 3’s assist our body in healing itself from within.  See below resource from The National Institute for Health (NIH) for a complete listing.

Weight loss……the more fish and plant food we consume the more likely we’re going to become healthier in our overall diet (wellness produces weight loss, amongst other things).   Other health benefits of Omega 3’s, such as decreasing blood sugar levels, help reduce the cravings we encounter from the drop in our blood sugar levels caused by certain foods.

Skin care…….acne, psoriasis and aging skin.   Applying fish oil directly to your skin as well as consuming it orally can help rejuvenate your skin’s texture and appearance.

Internal functions…….assists in the regulation of our blood, preventing blood clotting, helps lower our LDL cholesterol levels, reduces inflammation and assist keeping our heart healthy.

Heart healthy……stroke, blood flow (hardening of the coronary arteries),

What food products contain Omega 3’s?

Fish…..salmon, tuna, sardines, halibut, mackerel, sturgeon, mullet, bluefish, anchovy, herring, trout, and menhaden. They provide about 1 gram of omega-3 fatty acids in about 3.5 ounces of fish.

Plant food......soybean, walnuts, flax seed, rapeseed (canola) contain ALA, which the body converts to EPA (eicosapentaeonic acid) and DHA (docsahexaenoic acid) found in fatty fish.

How much should I take or consume per day?

Three grams (or less) per day of fish oil is a safe amount to take per day (according to the NIH).  Taking in excess of 3 grams per day could cause the reverse affect (blood not clotting).  One tablespoon of ALA (i.e. flax seed oil) or one serving of ALA plant food per day is recommended.  Before you determine how much you should consume, seek professional medical advice from your health care provider (Doctor).

Which are better, food or supplements that provide Omega 3 Fatty Acids?

Fresh organic plant food provides the “cleanest” food product we can consume (free of pesticides and full of vitamins, nutrients).  Supplements are also a good resource, but they do not provide as many of the natural/whole nutrients found in food products.  Consuming “fresh catch and wild caught” versus “farm raised” fish are your better alternative (farm raised fish are feed fish food containing PCB’s and canned fish products come in contact with BPA’s (Bisphenol A) - plastics – which are toxic and should be avoided).  See http://www.albany.edu/ihe/salmonstudy/contaminants.html#one to learn more about PCB’s.  To learn more about BPA’s visit Consumer Reports article at http://www.consumerreports.org/cro/magazine-archive/december-2009/food/bpa/overview/bisphenol-a-ov.htm.

Quick Tip for Wellness:  3 grams a day of Omega 3 Fatty Acids does a body good!

Note:  The information contained in this blog is not given or suggested as professional medical advice but to help guide you in seeking better health and wellness.  Always seek a licensed medical professional when it comes to your wellness and overall health.  No one knows your individual needs better than your personal physician.

Quick Tips for Wellness, Copyright (c) 2011.  All rights reserved.

Resources:  (http://www.nlm.nih.gov/medlineplus/druginfo/natural/993.html), (http://www.hsph.harvard.edu/nutritionsource/questions/omega-3/index.html)

Time out; the culprit behind ADD and ADHD

Who doesn’t know someone that fits the description of being “Attention Deficit”?  When I was growing up we simply were told we weren’t “applying ourselves” or couldn’t pay attention, stay focused or finish a task.  If we bounced around a lot, we were labeled hyperactive.  If we fell into the first category (applying ourselves) we were disciplined by having privileges taken away.  If we were labeled in the last category, we were medicated.  Not until the early 1980’s did we really start hearing the terms ADD and ADHD being used to define these two symptoms.  Within a short period of time, we began seeing more and more children (and adults) medicated with drugs like Ritalin to control the effects of both.  Along the way we would occasionally hear that a poor diet had an impact on this condition, especially sugar and processed foods.  Now we’re learning even more about what/what not to do, including “labeling” children and adults in a negative way. 

What are ADD and ADHD?  ADD is Attention Deficit Disorder.   ADHD is Attention Hyperactive Deficit Disorder.  Often we hear both terms being used to describe the condition, however, ADHD is the official term used and encompasses the core symptoms of both, plus hyperactivity.  (http://namimi.org/adhd?gclid=CKqL38aOx6oCFUJn5Qodx1kYzA)

How is it diagnosed?  Certain tests performed by a licensed psychiatrist can be given to determine this condition.  Since there is one primary condition (ADD) the symptoms for the “hyperactive” side of ADHD can include:

*Fidgeting, restlessness

*Inability to “wait their turn”

*Outbursts/uncontrolled emotional behavior

*Difficulty with social interaction/emotions

Both ADD and ADHD reveal the same core symptoms:

*Difficulty comprehending/processing information

*Lack of focus/attention

*Inability to complete a task in a timely fashion or consistently

Treatment and diet for both ADD and ADHD include:

*Stimulants (Ritalin, Adderall, Dexedrine, Desoxyn) – Help to increase activity in parts of the brain, improving attention while reducing impulsive/aggressive behavior

*Whole foods, Omega 3 Fatty Acids – Whole foods help to regulate our glucose/blood sugar levels.  Often, refined sugar is associated with “hyperactivity”, so eliminating it from the diet is helpful in controlling the side effects associated with consumption.  Omegas 3 Fatty Acids feed the brain and are essential for the brain to function properly. (http://www.sciencedaily.com/releases/2008/07/080709161922.htm)

So what causes ADD and ADHD?  It’s hard to say.  Researchers believe it could be associated with a few things:

*Drug/alcohol abuse during the mother’s pregnancy

*Brain injury and/or lack of oxygen to the baby during pregnancy or delivery (umbilical cord wrapped around a baby’s neck upon delivery) – This theory is not conclusive and lacks evidence

*Lower metabolic activity in regions of the brain controlling attention, social judgment and movement in those with ADHD

*Possible genetic disorder and often found throughout families

*Certain forms of genes related to dopamine neurotransmitter system linked to ADHD

*Possible exposure to toxins (i.e. lead)

The most important thing to remember about ADD and ADHD is this:  It isn’t someone’s fault for having this condition anymore than it’s someone’s fault for having any other disease or illness.  Patience, understanding and compassion from those of us who encounter those suffering from this condition are the best place to start when helping them cope and find the answers to their condition.  If you suspect someone is suffering from this disease point them in the direction of a licensed medical professional for complete evaluation.  If you are a teacher/educator come alongside the parent and help them as they navigate through this journey with their child. 

As a parent, I know first-hand the difficulty society has in understanding this condition and how quickly children (some of mine included) can be labeled and belittled for not being naturally able to “pay attention”.  Nothing is worse than dealing with the exasperation of an adult who isn’t qualified to understand ADD or ADHD and simply labels your child “difficult” or tells you “they’re not trying.  If you suspect your child is suffering from ADD or ADHD, have them tested immediately and do not be ashamed socially for their condition – no more than you would be if they had diabetes or some other disease/medical condition.

Quick Tip for Wellness:  Medicine along with diet and therapy are the precursors to a long and healthy life when encountering ADD and ADHD.  Practice each of them in balance with one another and you’ll find the answer is easier then you realize.

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

The skinny behind hormones; do they make you fat?

Wouldn’t it be wonderful if we could just pin down the reason why we gain weight, to one thing, and be done with it?  Hormones play a huge role in the how, what, when and why of our emotions, body functions, growth, metabolism and body tissue.  Our “endocrine system” is a complex system of hormone producing glands and organs throughout our body.  When hormones are released into our body, our body responds much like a car engine responds to the process following ignition.  An easy way to understand how hormones work is to think of what happens when you start your car’s engine.  The connection of the electrical current from the ignition (in this case, the brains “hypothalamus”) sends a signal to the engine to start the rest of the process (gas, oil, spark plugs, etc.).  Each component of the engines process plays part in another component within the engine.  If say, for example, the spark plugs are miss-firing, the engine will run poorly.  Of if the gas (fuel) is low, the car won’t run for too long.  Even the oil requires changing (refreshing) every so many miles.  Why?  Because our car requires routine maintenance to run efficiently and so does our body.  Without the proper fuel (food) and exercise (tuning) our body becomes fatigued and our hormones imbalanced.

So what, you might ask, can I do to help my hormones help me lose weight, stay balanced and perform (overall) to my best ability?  First, you have to understand how the endocrine system operates in order to understand it’s affect on your body. 

*Communication:  The endocrine system operates through a system referred to as the “extracellular” (outside the cell), using chemicals to communicate between cells and body functions.  Various components of this system include the hypothalamus, pituitary and thyroid glands, organs (kidneys, liver, pancreas, etc.), with each one producing a variety of different hormones for different reasons.

*Efficiency:  Our genes and hereditary condition can have a great impact on how our endocrine system operates.  But so can our environment.  While we could be predisposed to some medical conditions (i.e. diabetes) external factors play an equal part in how we assist or prevent our body in performing to its highest/greatest level.   “EED’s” (Environmental Endocrine Disrupters) are commercial synthetic chemicals that have been linked to birth defects, immune disorders and more.  Simply put; the more we ingest chemically enhanced food (i.e. preservatives) the more likely we could suffer long term effects.

Key players in our endocrine system

There are six key hormones that have the greatest impact on our body and how it functions with regard to our overall wellness:

*Adrenaline and Noradrenaline– Adrenaline supplies oxygen to the brain/muscles and suppresses our body’s reaction to stress.  Adrenaline also works with the “Noradrenaline” hormone, which also supplies oxygen to the brain and glucose to the muscles.  Both are also known as the “fight or flight” hormones.

*Growth Hormones – Produced by the pituitary gland, GH stimulate our growth from childhood and our cell reproduction, helping us age gracefully into adulthood while maintaining our muscle/bone mass.

*Vasopressin – Originating through the hypothalamus and prompted by the pituitary gland, it releases hormones that help our body regulate/maintain blood pressure, water and electrolyte balance.

*Calcitonin – Assists in bone construction and produced by the thyroid gland.

*Insulin – Produced by the pancreas, insulin helps regulates sugar in our blood (glucose) through moving the blood into the cells.

Take action now!

It’s vital to remember that some things (i.e. genetic disposition) may be unchangeable but manageable when it comes to your wellness.  Simple things you can do to help your body help itself are:

*Eat fresh whole foods – Vegetables, fruits, nuts, legumes and whole grains….all good and helpful in keeping your blood sugars level while assisting in the rebuilding of your body’s cellular structure.

*Eat more seafood – Omega 3 Fatty Acids are mostly found in fish (i.e. Salmon, Tuna, Mackerel, Sardines, etc.) and have a profound impact on the re-growth of our cellular/muscle structure.

*Exercise everyday – Get moving!  Our hormones stimulate themselves naturally when we are physically active.  Make it a goal to focus on 30-45 minutes per day of exercise (walking, running, weight lifting, etc.). 

*Avoid processed and refined food – Sugar, fast food, white bread, fried food, fatty food, and the list goes on…..all contain products that “weigh down” our endocrine system’s ability to perform well.  Avoid them!

*Calm down – Prayer/meditation/relaxation/massage/rest…..each plays a part in our overall wellness.  When we take time to stop and pray, rejuvenate our bodies, meditate on the positive and just relax/rest, we naturally restore our body’s ability to stabilize our hormones. 

*Avoid stressful reactions – Nothing wreaks more havoc on our body than our reaction to stress.  Part of living a normal life is learning how to manage stress.  Instead of running away or constantly fighting, learn to step back, take a deep breath and manage your emotions.  Remember:  This too shall pass.  The need to feel like “I won” this battle is short lived if it wreaks havoc on our life.  Winning the battle is realized when we conquer the battle from within.  Stress can make us overeat, drink and become depressed – each affecting our wellness negatively while throwing our hormones into a tail spin.

The six hormones listed above all have one thing in common; they affect our overall wellness (including weight gain or loss).  The complexity of the endocrine system and how it helps our body restore, rebuild and replenish requires our intentional participation when it comes to nutrition and exercise.  Do your hormones affect your weight loss or gain?  Absolutely.  Is there anything you can do about it?  Absolutely. 

Resource for this blog came from http://www.hormone.org/endocrine_system.cfm. 

Quick Tips for Wellness:  Start taking action today and you’ll start seeing the result of your hard work and discipline sooner than you realize.

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