.99 cent value meal.....the true cost of cheap food

As a mother of three boys, I know firsthand the value of convenience.  I was easily described as a very involved mom, carting my three boys all over town making certain they were where they needed to be every single day.  Our constant non-stop lifestyle dictated me to practice two major things; time management and financial efficiency.  If I failed at one the other would suffer.  Thus enters the “value” menu:  A simple fast and hot meal that I could purchase for next to nothing.   Regardless of where my path led me, I could pop in and pick up an affordable breakfast, lunch or dinner in less time and for less money than I could ever spend both ways.  The “toy” that came with it was just an added bonus and enticement for my little one to “clean his plate” (so to speak).  At the time, I was extremely grateful for the thoughtfulness put behind the efficiency of this menu.  But as I grew past the hectic speed of my early motherhood years I now realized how duped I was into believing in this way of thinking and how it planted a seed of behavior that is harder to break than we realize.

When I look back in retrospect I see more clearly how anyone can be drawn into the pressure of the “feed me now” mentality.  Most of us lead very busy, time poor lives that absorb us on many levels.  The truth is had I taken five minutes out of my day and packed a quick peanut butter sandwich on whole wheat bread, an apple and a bottled water in a brown paper bag, my kids would have had a healthier meal for the same value.  Even the time it took me to plan ahead was far less than the time it took me to process through the fast food chain experience.  That “ah-ha” moment only occurred after I actually timed the experience (it takes about 8 minutes to pull into a fast food parking lot and leave with the meal in your possession).  Not only was I deceived into believing that I was buying convenience and affordability, I was unaware that I was investing into future health and habit problems my kids would inherit, perhaps for a lifetime.

Current statistics predict that by the year 2020, 50 percent of adults in America will suffer from Type II Diabetics, mostly brought about through poor nutrition (http://www.unitedhealthgroup.com/newsroom/news.aspx?id=36df663f-f24d-443f-9250-9dfdc97cedc5).  And what’s at the core of this problem?  Amongst other things, affordable convenience.  But just how “affordable” is convenience?  Good question.  Here’s my answer.

Healthcare costs:  Since a value meal provides very little nutrition, we can depend upon it to produce no real value.  Our body requires efficient balanced fuel.  When we deprive our body of the nutrients/vitamins it needs from natural food we rob our body of the return on our investment.  Before any insurance kicks in, the cost of a doctor visit (before any tests or treatments are given) starts at $40.00, escalating upwards of $100.00 or more post blood work, etc., is provided.   Even the common cold turned infection can easily set you back $100.00 (not including cold meds), based upon the battery of tests you receive to determine the exact problem (is it a virus/infection/flu, etc?).  When our body can’t fight off infection naturally (through our own God given anti-bodies, built/renewed through nutrition) we eventually pay for it in the end.  Even if I travel the over the counter drug medication route, I spend way more than any value meal menu cost, combined.  Just add up all those .99 cent meals in comparison to your health bill and you’ll see what I mean.

Roller coast cravings:  Salt cravings beget sugar cravings.  Most fast food meals (from food to drink) are packed full of two things; sodium and high fructose corn syrup.  That is why it is so hard for us to feel “satisfied” for very long after eating our “not-so-much” happy meal.  When this happens, what do we usually do?  Eat some more.  Now, our .99 cents becomes more like $2.00/plus dollars within a short time later.

Paying it forward:   “Breaking a habit” is one of the hardest things we will ever have to do in the future.  Once we invest in a mentality that says, “I gotta have it fast and now for less” we pay that thinking forward every time we reinvest, via fast and/or junk food.  Not only do we invest in short term results (i.e. satisfying our immediate hunger) we get very little in return.  Our energy levels plummet, our wellness suffers and our guilty pleasure hangs over our belt loops like a bad reminder.

If you have found yourself in my former shoes, here’s the good news:  Healthy change costs nothing but pays huge rewards.   The time you’ll save (five minutes versus eight) alongside the dollars you’ll save (.99 cents once versus twice) will both result in a greater return on your investment in the long run (looser fitting waist lines and lessened roller coaster cravings). 

Quick Tips for Wellness:  Set aside a few extra minutes each day to plan for your wellness and your pocketbook will thank you for it at the end of each day!

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

Body types & weight loss.....how do they connect?

Why is it that where we gain the weight “first” is where we lose it (seemingly) last?  Better yet, why does my body gain more weight in certain places than in others (hips versus chest, etc.)?  It just seems very unfair that some people carry their weight in proportion when others get socked with the big-butt, big-belly syndrome?  What was God thinking (I’ve always said He has a sense of humor)?  Okay….now that I’m over myself on the issue, here’s the real dilemma most of us face:  How do I lose weight for my body shape?  And does my body shape promote or reduce my chances of success at weight loss?  Much to my chagrin, the answer to the latter question is “yes and yes”.  But before you throw in the towel, learn how to make your body work for you and not against you.

Body types:  Women versus men

First, you have to understand the “why” behind your body shape weight gain (i.e. belly versus upper chest, etc.).  While everyone is unique, God made us to have basically three-four body shapes.  By puberty, our hormones kick in and our body shape begins to finalize its formation.  The following two charts outline the various shapes.

For women, our body shapes are:  Banana (straight/up/down shape).  Apple (weight is gained first in the chest area, followed down to the upper abdomen).  Pear (weight carried below waist line – hips/buttocks/thighs).  Hourglass (chest/hips/buttocks weight is more in proportion with one another).

Men have similar body shapes to women:  Ectomorph (straight/up/down shape).  Mesomorph (weight is gained first in the chest area, followed down to the upper abdomen).  Endomorph (weight carried mostly in the stomach/hip/buttocks area).

Through genetics, our body shapes are handed down to us (look at your mom, dad and grandparents and you’ll see some similarities to yourself).  Even though we’re pre-disposed to our shape, we can do something to change our destiny for the best possible outcome through nutrition and target exercise.  We can also understand “why” it will be harder for us to lose weight than others and what specifically we should do to help facilitate weight loss and physical proportion for our body. 

Apple/Banana/Ectomorph:  First, let’s understand the body shape(s) that have the least problem with weight loss but the greater problem with physical shaping:  Banana, Apple and Ectomorph.   These folks are usually very athletic, love to run or perform any aerobic exercise related activity, and can easily lose weight.  Because they have less body fat (naturally) they maintain lean muscle mass (a constant engine burning calories) and thus have a harder time gaining weight than losing it (generally speaking).

Pear and Endomorph:  Next are the Pear and Endomorph shapes.  Both primarily gain weight below the chest (first) in the hip/buttocks/thigh region.  They tend (not always) to find aerobic exercise less desirable (weight gain below the belt puts a lot of strain on the lower back causing aerobic exercise to be somewhat painful).  Their thighs usually are their strongest body part, where the majority of their muscle configuration resides. 

Hourglass and Mesomorph:  Finally are the Hourglass and Mesomorph figures (think Marilyn Monroe meets Arnold Schwarzenegger).  This body type generally distributes their weight between their chest and hip area more evenly.  For men, it’s a broad chest and narrower waist line.  For a woman, it’s a more evenly balanced chest to hip ratio.  The pro/con to this shape is twofold:  They have a more desirable shape but have a harder time keeping both their chest/hips trimmed down.  When they gain weight, they gain it evenly – but that also means they have to continuously target both areas (chest/hips) for balance/weight loss.

Fat versus muscle storage

When we eat/drink anything, our body immediately starts two processes:  digestion and storage.  From the moment what we’re consuming hits our mouth, our body starts breaking down our future.  By the time the breakdown is finished, our storage units (i.e. muscles versus fat) start to make some pre-disposed considerations with what we’ve consumed (do I burn or do I store?).  Our muscles always take precedence over our fat cells when we consume calories (that’s nice to know, isn’t it?).   So, when we build muscles through exercise we build calorie burners.  Whatever our body can’t burn it then stores to our fat cells.  Again, our body shapes play part in our muscular pre-disposition but they don’t completely define our potential (we can always “reverse the curse” through practicing more targeted exercise routines and balanced nutrition).  

Fitness

Now that you have figured your body type, start making a list of what you need to work on first.  Almost everyone can benefit from aerobics; it gets our heart pumping and helps kick in our metabolism at a balanced rate.  However…..focus equally on building muscles!  If you gain weight easily at the waist, work on building muscles in that area.  I combine holding weights (about 10-15 lbs) in my hands against my chest while doing crunches.  This routine has helped me build muscles in my stomach and lower back. 

If you’re not seeing the results you’re looking for, ask yourself this question:  Am I targeting the area where I gain weight, first, with lean muscle building exercises?  Focus on “build-up” versus “bulk-up” when it comes to lean muscular balance.  Lean muscle exercises combine extension with release (i.e. lunges).  More repetition less weight also builds lean muscle mass.

Muscle confusion is also a key element in results.  If you’re doing the same thing, over and over and over again, guess what won’t happen?  Change.  Mix it up, baby, from beginning to end!  If you start your daily regiment walking, next time start with 5-10 minutes of jogging in place, followed by three reps of 10 lunges, followed by another 5-10 minutes of jogging, followed by bicep curls……etc.  If you don’t know which exercises to do or how to do them, join your community recreation center (usually $75/annual membership due) or rent a DVD on circuit training.  Even easier, turn on the television.  Just about every day, there’s a physical exercise program on cable. 

I could go on and on and on….but here’s what I will say helped me lose the 57 lbs and 57” ……. My desire to reach my goal was greater than my complacency in thinking I couldn’t!  Once I finally felt better, I did better.  For me personally, my journey started with my faith in God to help me.  The scripture, “I can do all things through Christ who strengthens me (Phil 4:13)” applies in my life to “every-thing”…..even weight loss, fitness and especially balance.

Stay tune…..more on this subject when I examine “My mid-life crisis” and how it affects our metabolism (weight gain and muscle mass loss) this week….enjoy!

Quick Tips for Wellness:  Muscles burn calories.  Less calories = less fat.  Makes sense!

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

Toxic countertops…..are my granite countertops emitting poisonous radon gases?

Several years ago, a story surfaced about the possibility of toxic radon gas emitting from granite and the potential health effects (i.e. from lung cancer to possible miscarriages) it could produce.  That one story alone sent many expectant moms, cancer patients and a list of others running in circles as they worried if their kitchen was now a danger zone that could threaten their health.  With reasonable cause, anyone should be concerned about exposure to radon gas.  But how far does this concern need to go when it comes to granite materials used in the kitchen?  Good question.

The Environmental Protection Agency (EPA) was the first government agency to comment on the topic of these toxins, issuing this statement from their assessment:

“Any naturally formed rock material has the potential of containing varying amounts of naturally occurring radiation. Natural radioactive elements like uranium, radium, and thorium can be present in a wide number of minerals that appear as crystals in granite from around the world. So, it is not unusual for materials such as granite to have some amount of radioactivity (emissions of alpha or beta particles or gamma rays). Depending on the composition of the molten rock from which they formed, some pieces of granite can exhibit more radioactivity than others.

When present, certain radioactive elements in granite will decay into radon, a colorless, odorless, radioactive gas which may be released from the granite over time.  To learn more, visit the following link to view the diagram to see how radon gas emission is calculated, http://www.epa.gov/radiation/tenorm/granite-countertops.html.”  A follow-up report is expected later this year.

While granite has received negative reports from the press, by comparison, Sandstone likely emits more radon due to its porous nature.  The best step to take, should you be concerned about radon gas levels in your home, is to have the air quality of your home tested.

Testing for radon in granite

There are many “Do-It-Yourself” off-the-shelf kits for testing radon in granite countertops.  However, these DIY kits are inadequate for accurately determining the emission of radon.  According to the EPA testing for the presence of radon gas emissions from granite requires sophisticated instruments or laboratory equipment for proper assessment.

Sandstone

According to the EPA, Sandstone is a much more porous product in comparison to granite and would be the greater cause for radon emission versus granite.  Again, any testing would require the proper scientific instruments and professional assessment.

Radon emissions

The radon gas emissions from the soil under/around your home would more than likely be a culprit versus a granite countertop.  There are DIY kits you can purchase to test the general air quality for such gasses.  The EPA recommends the following contact information for purchasing radon testing kits: 1-800-SOS-RADON (767-7236).

Health risks from exposure to radon

According to the EPA, lung cancer from exposure to radon gas is the number one cause for non-smokers and the only known health risk.

Radon program in Virginia

Each state has their own “Radon Program” for their citizens.  If you live in Virginia and have a concern about radon, the following person is the Radon contact throughout Virginia:

Ryan Paris Ryan.Paris@vdh.virginia.gov
General Number: (804) 864-8161
Fax: (804) 864-8165

Stay tuned this week to learn more about exposure to radon gas in the everyday products you use and come in contact with that contain radon toxins.  You’ll be surprised where they reside.

Quick Tips for Wellness:  Radon testing usually requires a professional evaluation.

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

Unlocking the door; the keys to a Wellness lifestyle

I love going on vacation.  The excitement of visiting my destination always thrills me, especially when all I’ve seen so far is the beautiful promotion of the room to the landscape of what awaits.  The brochures always present the best features the property I’m about to visit can offer.  From the arrangement of the furniture to the curbside appeal, my pallet is salivating with expectation.  And then I arrive…….and that’s when I realize that one and two didn’t quite add up to the “three” I was expecting.  As I brush off my disappointment with a positive attitude, my internal instincts waiver between frustration and reality.  How in the world could I really trust a picture to produce my fantasy of reality?  Was it the lighting, the arrangement of furniture or the seasonal landscape that first seduced me to visit?  Perhaps it was just the clever marketing ploy that made me want to believe that something more than my “Calgon” imagination could take me away.  None the less, I take a deep breath and chalk this one up to another vacation experience I won’t revisit as I mentally place this destination in the return to sender column.  How sad that my only expectation was the beauty of a room and a landscape when it should have been the pleasure of just enjoying a new experience.

There’s just something about unlocking a door to the unknown that is both exciting and (potentially) frustrating all at once, isn’t there?  We plan, gear and mentally pack ourselves up to enjoy the unexpected when the bottom of our expectations hits the floor.   Most of the time, it isn’t the surroundings that disappointed us but our expectations that the surroundings were suppose to produce. 

The same is true when we try anything new/different including a paradigm change in our lives.  The imagery of what we expect to occur can quickly be down trodden by part of the outcome (sometimes).  We start eating healthy, exercising more and thinking through the what, when and why of how we’re (finally) treating our bodies.  Our body, mind and spirit start taking hold of what we’re doing, responding with gratitude.  And then…..unexpectedly…..the party’s over, the vacation has ended and we find ourselves inside our most dreaded fear when an unexpected illness or disease creeps inside our body.  “What’s the use” we scream inside as we attempt to conquer our fears.  “I was so disciplined” we reason.  All this work, we might think, was for nothing?  Not so fast…

The “key” to a Wellness lifestyle starts through our purpose in practicing what we believe.  If our goal to wellness is one dimensional, then so will be our outcome.  Practicing what we preach never predicts a personal shield of resistance to everything that could potentially come our way.  It simply means we’re preparing ourselves for it to come.  No matter if it’s aging, disease, illness or injury, what we’ve invested into our lives is there to provide for our present and future state of being.   When we think of “wellness” we should think “bank account”.  If the balance is low, so are the funds from which we can withdraw in the future.  If the account isn’t earning “interest” then we’re never multiplying our investment (what we consume through nutrition, exercise and faith).  If one receives more attention than the other, then we are out of balance. 

*Daily commit your mindset to practice “wellness” as a whole (not just parts of a sum total).  If your “God” is nutrition or physical exercise, then your off balance.   Faith in God is an equal factor in the connection of our mind, body and spirit.   

*Never, ever take a vacation from wellness.  Just because you stop to rest, go on a trip or have a day off, your body is still going strong on your behalf.  If what you’re practicing isn’t enjoyable, you won’t do it.  Remember:  Keep “wellness” fun and exciting so that you will want to do it, everyday.

*Wellness isn’t a tangible goal as much as it is a state of being.  If you’re trying to just lose weight, inches or look good for the party, then “wellness” isn’t what you’re practicing (but vanity is).  Achieving balance in your life through a wellness lifestyle imparts all the benefits you will ever need when the time comes for you to enjoy the return on your investment.

Quick Tips for Wellness:  Wellness isn’t a tangible goal as much as a state of being.

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

Late night snacks + insomnia = Midnight madness

Did you know your body has a biological clock that rejuvenates during your hours of sleep to early awakening (for most, between 11pm and 8am)?  Did you also know that if you eat during the period of time for your body’s natural sleep cycle you can jeopardize your body in more ways than you can imagine?  Our body requires “shut-eye” for a variety of reasons; rest, rejuvenation and detoxification.  When we interrupt our sleep cycle, start eating/drinking late into the night, we jeopardize our body’s natural process for the “R&R” it needs.

Weight gain is one of the normal side effects from sleeplessness.  Late night snacks are a culprit, as well as depleted progesterone (our body’s natural replenishing hormone restored during sleep to regulate digestion amongst other things) and deprived serotonin (our feel good hormone that is restored during sleep).  Unless we’ve eaten a sleep inducing food product (like turkey) we’re usually not comfortable with eating and sleeping.  Not only are we eating much later than what our body is accustomed to, perhaps followed by exhaustive sleep after a binge, our body takes what we’ve eaten and begins to store it for the rejuvenation process.  When we’re active, our body metabolizes our food based upon our activity.  When we’re sedentary, our body will store more than it burns based upon the lack of activity.  Once we’ve reached a full normal cycle of restoration (about 8 – 12 hours), our body begins to “kick-in” to another cycle for being awake.  Continuous interruption of our sleep cycle = lack of restoration for our body.  Even under-sleeping (less than 6-8 hours of continuous sleep) can become a problem for our body in the rejuvenation process.

So what do you do if you find yourself in this mad-cycle?  A few things:

*Eat three regular/balanced healthy meals daily, about 350-400 calories each meal, with a light snack (150 calories) in between.  Adjust your calories to your caloric intake needs and never overeat for your activity level.

*Stop eating three hours before bedtime (that means don’t eat anything!).

*Avoid alcohol (the sugar in alcohol wreaks havoc on your body).  If you’re trying to use alcohol to sleep, think again!

*Try natural remedies like chamomile tea before bedtime.

*Exercise, exercise, exercise.  The endorphins from exercise will not only make your brain feel better but will give your body a natural feeling of “exhaustion”.

*Avoid visually stimulating interaction (i.e. computer screens, television).

*Read only short, simple text material.

*Turn off your cell phone and your house phone! 

*Stick to a routine.

*Try changing your pillow and bedding to freshen-up your sleep surroundings.  Sometimes something as simple as “fresh sheets” and a new pillow make your sleep experience more inviting.

*See your doctor and/or nutritionist to get a full physical examination. 

*Avoid sleeping pills.  They may work for a short period of time but they’re not addressing the root cause of your sleeplessness.

*Address any emotional changes in your life with a professional counselor.  Depression, anxiety, fear, etc., affect our emotional state of mind and our judgment/behavior.

It will take some time (as much as a week or more) to see the benefits of changing your habits/routine for the benefit of your sleep, but it will be worth it.  If it’s medically related, the symptoms will more than likely not go away and you will need a medical evaluation from a doctor/nutritionist/counselor to help you find the answer.  If you don’t have health insurance or cannot afford professional help, than do what you can naturally to help your body restore.

Quick Tips for Wellness:  Sleeplessness = deprivation of restoration.

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

Flu shots......the good, the bad and the truth

I rarely meet anyone who doesn’t have an opinion about getting a “flu shot”.  It seems this one preventative measure causes more stir than almost any other preventative public health concern; but why?  Is it misinformation, assumption or reality?  Have we all grown to become so skeptical that our reasoning is distorted or are we legitimately and reasonably concerned over what we don’t know? 

Anytime a preventative vaccination is made available to the general public there will be an onslaught of reactions.  Let’s face it, we’re all different (genetically) and will have variety of reactions (from mild to severe, even life threatening) to anything we do or consume.  Before you simply say “yes” or “no” to getting a flu shot why not become informed about the contents of the shot, possible side effects and why you (personally) should or shouldn’t have one?

What’s in the flu shot for the 2011-2012 flu season?  According to the Center for Disease Control, the following information is provided (http://www.cdc.gov/mmwr/preview/mmwrhtml/mm6033a3.htm) -

The 2011--12 U.S. seasonal influenza vaccine virus strains are identical to those contained in the 2010--11 vaccine. These include A/California/7/2009 (H1N1)-like, A/Perth/16/2009 (H3N2)-like, and B/Brisbane/60/2008-like antigens. The influenza A (H1N1) vaccine virus strain is derived from a 2009 pandemic influenza A (H1N1) virus (3).

What are the possible side effects that can occur from obtaining the flu shot? From allergic reactions to death, the gamut of reactions are widely varied. 

Why get a flu vaccination?  In theory, a vaccination is to help your body resist infection/disease through building “anti-bodies” that fight off a specific disease.  However, that is assuming that your body cannot fight off disease/infection through its own natural anti-bodies. 

What can I do naturally to help my body fight disease and infection?  Eat/consume your anti-bodies through anti-oxidants, daily.  Supplements/vitamins are a great anti-body builder, containing antioxidants.  However, nothing can replace good nutrition when it comes to helping our bodies naturally defend itself.

What happens if I get the flu but did not get the vaccine?  A flu vaccine is only a preventative measure, not a treatment for the flu.  That is why it is so important for you to make a personal decision about getting a vaccine or not.  Discuss your concerns with your doctor or medical care provider. 

It is reported that 90% of medical care professionals (doctors, nurses, health care workers) will get a flu vaccine this season.  Why?  Mostly because they are directly in contact with so many infected people that the vaccine provides an extra measure of prevention for their exposure.  Many will be required by their workplace to have a vaccine while others will opt to have a vaccine on their own. 

The most vulnerable victims of the flu are the elderly and children.  Both fall into the two opposite extremes of our culture (youngest and oldest) and usually experience the greatest vulnerability to contracting the flu (lower anti-bodies).  Just taking a vaccine is not the answer; prevention is the key. 

*Wash your hands (not just when you eat).  Remember – Everything you touch has germs and when you touch it you carry those germs to the next place you touch.

*Wash your keyboard, door knobs, countertops, desk/work space – The most common place where we obtain germs is from the items we use the most.

*Carry handi-wipes with anti-septic with you (car, home, workplace) – It’s better than a napkin, easy to throw away and it will clean your hands without soap and water

*Cover your mouth and wash your hands after you cough or sneeze – It’s not only rude to cough, sneeze and shake…..it’s dangerous.  No one will think you’re being a snob if you don’t shake their hand.  Just tell them you’re trying not to spread your germs, give them a “fist-bump” or pat on the shoulder. 

*Stay home if you feel sick – Your not a hero for coming to work sick.  If you can’t stay home, stay isolated from the public, and explain to your boss you’re afraid of spreading germs.

Often the side effects post a flu vaccine can include:  Fever, chills, body aches, hives, vomiting.  This could mean your body is rejecting the vaccine or that you’re having an allergic reaction.  Never assume or interpret a side effect on our own; call your doctor immediately.

Should you have a flu vaccine?  That’s up to you.  But before you make a decision, talk to your doctor.

Quick Tips for Wellness:  The best medicine is prevention, both naturally and (sometimes) medically.  Seek advice when you need to make the right decision for you.

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

Zeroing in on the truth about "Zero" calories

Zero calories sounds like a God-send to those of us who labor over counting calories.  Wouldn’t it make more sense to consume only “zero” calories on our journey to lose weight?  Sounds too good to be true, right?  If you answered yes, you’re right on and here’s why.  Our body requires energy to operate/function properly.  When we deprive our body of energy found in food our body naturally responds by slowing down our metabolism to adjust to the food intake.  Reducing our caloric intake for weight loss is recommended but a diet of zero calories will only cause the reverse effect, slowing down weight loss while leaving us feeling sluggish, anxious and out of whack.  Our body will respond to what the brain is telling it to do.  When we “starve” our body of needed calories for energy, our body goes into starvation mode slowing down our engine which in turn slows down our calorie burning ability.

What is a “food” calorie? The easiest way to think about a “food calorie” is to imagine it as the body’s bank account for energy, obtained through food/beverage (different from a standard calorie used in physics and chemistry).  The more calories we consume = the more future currency we bank into our account.  Our metabolism creates energy along with our muscle mass and physical activity, in turn consuming our caloric intake.   When any of these three are out of sync, malfunctioning or low to non-existent then our calorie burning ability is negatively affected. 

What are “zero” calories?  A zero calorie is calculated like any other calorie.  When a label professes “zero” calories then it takes “zero” calories to burn what you’ve consumed.

Are “zero” calories healthy calories?  Unless you take a different perspective on what’s healthy, beverages (sodas, flavored waters) are usually at the top of the list for “zero” calories, with many containing sugar substitutes (i.e. high glucose corn syrup), providing no nutritional value.  The exception to zero calorie beverages is unflavored water, which must be consumed throughout the day.  To determine how much water you need, take your current weight, divide by two then divide that figure by 8 and up/down for the total number of 8 ounce glasses of water a day you need (150 lbs/2 = 75/8 = 8.5 glasses of 8 oz of water a day).

What about “negative calories” that tout “zero caloric” effects?  A negative calorie is determined using the calorie of the food less the energy it takes to burn those calories.  Some foods (i.e. celery, apples, cauliflower, beets, asparagus, lemons, lettuce, mangos, etc.) take more energy to digest than the calories the food contains.  However, any diet that’s based upon one food group isn’t balanced or completely nutritional.  Certainly incorporate these foods into your daily diet but don’t comprise your diet of only these foods.

Is a negative calorie diet healthy?  Not really.  Nutrition depends on balance (40% complex healthy carbs, 40% lean healthy protein, 20% healthy fats), providing what we need to build healthy muscle, fight oxidization and restore/replenish our body with healthy vitamins and nutrients from what we consume.

Are low calorie diets healthy?  There are several “rules of thumb” that you can adapt to your personal needs.  One rule is 100 calories for every 10 pounds (150 lbs = 15 x 100= 1500 calories).  However, through consistency our body will adjust to what we consume and our level of activity, hitting a plateau unless we change-it-up from time to time.  Dropping slightly below your daily caloric intake by 100-150 calories a day, while increasing your level of activity can help “trick” your metabolism into adjusting to the demand your body requires.  But yo-yo dieting will eventually sabotage your outcome.  You need to readjust your calories as you lose weight, usually every seven days is a good rule of thumb. 

Quick Tips for Wellness:  Zero calories will usually result in weight gain.  Balanced calories equal weight control.

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

Progesterone therapy.....this one's for the girls!

From puberty to post middle age, women often experience the effects of low progesterone.  Some of our symptoms can begin with headaches, miscarriages, irregular menstrual cycles (heavy bleeding), depression, lower back pain, cravings and hot flashes.  So what’s at the root of this problem?  Is it something we can control or is it a “mother nature” kind of thing that we have to just accept?

What is progesterone?  It’s a hormone occurring in male and females, fish, reptiles, birds and mammals.  With respect to females, it is produced in the female organs, primarily regulating menstrual cycles and maintaining pregnancy.  It also regulates/affects the nervous system, brain, digestive tract, heart, immune and circulatory systems.  Because of all the areas of the body it affects, many female symptoms including unexpected weight gain (triggered by insomnia, affecting the thyroid and adrenal glands), belly fat, bloating and lumpy breasts tender to the touch can be associated with low progesterone levels.

What are the risks of low progesterone?   Heart disease, postpartum depression, and various female cancers have been related to low progesterone (i.e. uterine, breast, endometrial and ovarian cancers).

Is there a test I can take to determine my progesterone levels?  Yes.  Your health care professional can advise you on the procedure to have the necessary test(s) administered.  Various symptom checkers can be found on the internet; however, they are not fully conclusive or produce the results provided through a physical test.  Should you suspect the culprit behind your symptoms is related to low progesterone, see your doctor immediately.

What choices of treatments are available for low progesterone?  Unfortunately, we can’t consume progesterone through food so we must receive it through therapy (i.e. injections, creams, oils).  Once you have received your test results proper treatment recommendations will be made by your doctor or healthcare professional.  Never, ever attempt to self diagnose or impose self treatment.  There are possible side effects from both synthetic injections and natural remedies (menstrual changes, mood swings, weight gain/loss, blood clotting, allergic reactions, pain at the injection area, numbness, vision problems, etc.).  Homeopathic remedies include less invasive creams and oils, but most will list health warnings on their labels, as well.  Almost anything we consume, whether it’s through an injection, absorption through our skin or oral application can cause side effects.  We never know what those side effects will be until after we consume anything or how our body will respond.

What can I do to help my body naturally when I have low progesterone?  Although low progesterone can simply be a natural disposition within our body, practicing wellness through eating, exercising and resting are the three most important things anyone can do to help our body heal naturally and to work with whatever medically is prescribed for our treatment.   No matter what illness, disease or physical condition you may have, our body needs balance.  Since low progesterone is associated with weight gain, we need to increase physical activity (i.e. muscle building workouts) to help our body naturally store and convert our calories into muscle mass.  When our progesterone levels are low, our body immediately starts storing our calories into fat.  When we increase our muscle tone our body has more opportunity to consistently burn the calories we intake.  For this reason, we must exercise.  The “endorphins” that we experience from exercise will also help our body, mind and spirit feel better, too.

Quick Tips for Wellness:  Find the “therapy” that’s right for you.

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

Soy what's all the fuss about?

What do most packaged food products (i.e. ice cream, chocolate, coffee creamer, margarine, baby formula, non-stick cooking spray, and the list goes on and on and on…), beauty creams, pharmaceuticals, paints, soaps, cosmetics and whey products have in common?  One little ingredient called “Lecithin”, used for its ability to emulsify (combining liquids of different thicknesses), moisturize and preserve.  This one little, itty-bitty ingredient was first introduced into our culture as an emulsifier for commercial products, dating back over a century ago when French chemist Maurice Gobley discovered it in 1847.  The word “lecithin” designates the complete pure form of the phosphatidylcholine a type of phospholipid found in lecithin. (aka Lecithin) in 1874  (http://en.wikipedia.org/wiki/Lecithin).   Quickly accepted as a needed component for everyday commercial/residential products, lecithin aggressively went well beyond its original intent and became a familiar product for (almost) all things beyond our grasp.  After all, who wouldn’t want to incorporate an agent into our world that could mix the likes of oil with water-type products so efficiently, emulsifying just about anything we could imagine?  And what on earth could be so harmful, as a (seemingly) harmless product, that can perform so many tasks for the good of the public, you might ask?  A lot.

What is “lecithin”?  According to Wikipedia, “Lecithin is a generic term used to designate any group of yellow-brownish fatty substances occurring in animal and plant tissues, and in egg yolk, composed of phosphoric acid, choline, fatty acids, glycerol, glycolipids, triglycerides, and phospholipids (e.g., phosphatidylcholine, phosphatidylethanolamine, and phosphatidylinositol).” (http://en.wikipedia.org/wiki/Lecithin).

Before we can comprehend the total concern between soy and Lecithin, we must first explore soy as a product.  Naturally, soybeans possess toxic producing phytochemicals (natural compounds found in plants but not always containing essential nutrients) that can produce toxic effects on the human body.   The three major anti-nutrients found in soy are phytates, enzyme inhibitors and goitrogens, which protect/preserve the soybean for natural longevity from harmful environmental properties such as radiation of the sun, fungi, viruses and bacteria.  Equally, they stave off their predators (animals) from eating them.  Because of their composition, they are naturally a chemically rich toxic plant that if left unfermented (fermentation removes these properties from the plant) are the most toxic food humans can consume. 

What is “soy lecithin”?  Lecithin can be extracted from any animal/plant tissue (including soy) or egg yolk.  Not all lecithin is extracted from soy; however, when present it is derived from unfermented soy, containing potent anti-nutrients (see below references).  Therein lays the problem.   Unfermented soy has been linked to digestive distress, immune system breakdown, PMS, endometriosis, reproductive problems for men and women, allergies, ADD and ADHD, higher risk of heart disease and cancer, malnutrition, and loss of libido.

Genetically modified soy also plays a role in the overall concern.  Injected with chemicals to help the soybean resist infestation, genetic modification = pesticides in our food product.  While you could argue that GM products help farmers feed the world, I personally prefer to consume products that are not genetically modified (i.e. USDA approved organic labeled products).  GM free doesn’t just equal infested-free food but food that is laden with chemicals not meant for our consumption.  You don’t have to compromise one (chemically injected food products) to attain the other (food supply).

Due to the concern over unfermented and genetically modified soy becoming a frequently consumed component in our world through unnoticed products like Lecithin, those most likely to be exposed to its dangers are people consuming just about anything that has the word “lecithin” in the content label.  

Remember:  Not all soy is unfermented!  Now that you understand the difference, you can ask the questions that concern you the most (is the soy fermented, is it genetically modified?) when making a decision whether or not to consume a product.  Unfortunately, the FDA has not required GM labeling on food products, so the responsibility rests with the consumer to become knowledgeable.  Also, many of the folks selling us lecithin are not aware of whether or not their products are unfermented versus fermented soy.  Here’s an easier way to determine the difference:  1) Is it a processed or preservative based food? 2)  Does it say “Lecithin” on the label?  If the answer is yes to both then the likelihood is it contains unfermented soy.

References:  http://www.greenlivingonline.com/article/dangers-soy; http://preventdisease.com/news/09/020409_soy.shtml.

Quick Tips for Wellness:  Fermented soy is the healthiest form of soy.

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