America's top 5 healthy cast food choices.....go figure!

Say the words “fast food” and immediately greasy, fattening, preservative-filled-food comes to mind.  So what do you have to choose from when you’re on the run and can’t make a healthy home cooked meal?  The fast food industry seems like the last choice in mind (and for good reason) when it comes to the merits of where not to eat, but think again. 

Panera Bread – Probably one of the most health conscious restaurants around, they offer more organic, whole grain, healthy alternatives than any other grab and go chain restaurant in America.  From squeezable yogurt, to organic chicken, whole wheat bread, smaller sized portion soups (black bean and garden vegetable) and probably the healthiest grilled cheese sandwich on the planet (organic cheese on whole wheat bread), Panera has painstakingly come alongside those who seek a wellness lifestyle. 

Jason’s Deli – Although most deli’s serve forbidden nitrate processed preservative meats, Jason’s Deli attempts to offer some sound choices when it comes to healthier sandwiches.  At the top of the leader board is their preference to organic choices:  Whole wheat wraps, blue-corn tortilla chips, spinach and field greens are just to name a few.  The “Nutty Mixed-Up Salad” would make even a die-hard hamburger eater change their ways.  From building-your-own-sandwich to ordering smaller portions ($1/savings in return) you can watch your waist line while feeding your desire. 

Chipotle – Finally, a healthy alternative to Taco Bell!  Best of all, you can build/create your own Mexican feast (portion control is still important) without worrying about the unhealthiness of a typical Mexican meal.  Your choices are many and include low-sodium, organic and anti-biotic/hormone free meats.  Best of all, Chipotle restaurants support their local farmer!

Atlanta Bread – Do you like Salmon?  How about delicious muffins or a cup of hot soup on a chilly day?  If you answered yes, then here’s a great choice in healthy food for your palate.  The low calorie/low fat pumpkin muffin packs less than 200 calories per serving while still satisfying your craving for something slightly sweet.  The choices beyond that range from whole grain Panini’s to grilled/wild Alaskan Salmon salads seasoned with black beans, corn salsa and pineapple-mango vinaigrette.

McDonalds – As much as I can’t believe anything healthy would come out of America’s oldest fast food stable, it (barely) can.  You just have to make the right choice(s) and stay away from the hidden problems.  Obviously salads would be the right choice, but avoid any blue or grated cheese (tons of sodium).  Go for the “chef’s salad” and order Paul Newman’s low fat Family Recipe Italian dressing.  If you need some protein, elect the grilled chicken (although it’s not organic chicken, it’s the lesser of two evils).  Stay with the bottled water and order their apple/fruit side dish for desert (no yogurt).  Avoid the bottled juices (preservatives) and smoothies (wish they were healthy but they’re not). 

My best advice is to always ask for a nutritional guide before you make a nutritional choice.  It may seem daunting at first, but when you start taking responsibility for reading the label on the food’s you consume you stop eating and drinking blindly.  It may take a while to start differentiating between good and bad choices, but your life is worth it!

Quick Tips for Wellness:  Before you start your day, start with a plan to succeed at your wellness.

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

Is "curcumin" a cancer and dimentia treatment wonder drug"

A member of the ginger family, curcumin is a naturally occurring chemical found in turmeric, derived from the root of the “Curcuma longa” plant native to South Asia.  Often, these two words become interchangeable with one another but the distinction between the two is simple:  Turmeric is a yellowish brown powder used as an additive, seasoning in food, often used to treat inflammation, digestion, infection, liver and gallbladder problems, cleanser/detoxifier, cuts, bruises, bleeding, chest congestion and menstrual discomfort.  Curcumin is the active ingredient found in turmeric and is the key to providing turmeric’s benefits.  An antioxidant, curcumin is a chemical extracted from turmeric and mostly used for medicinal purposes.  The overall benefits of curcumin’s natural properties have been contributed for thousands of years in the treatment of the aforementioned.  However, medical studies over the past several years have began focusing on the life changing benefits of both turmeric and curcumin, taking this plants popularity to a new height of awareness.

Anti-carcinogenic

Advance scientific studies have proven the natural medicinal benefits found in this plant include its effectiveness for the treatment of colorectal cancer (the third leading cause of cancer death in the USA).  A study performed by the “World Journal of Gastrointestinal Oncology” (http://www.wjgnet.com/1948-5204/full/v2/i4/169.htm) provided support for the usage/consumption of curcumin for colorectal cancer. Below, is a statement from this report:

“Carcinogenesis is a complex process but may be largely considered to be comprised of three phases: initiation, promotion, and progression [²²]. These closely related steps: going from a normal cell to a transformed initiated cell (initiation); from initiated to pre-neoplastic cell (promotion); and from pre-neoplastic to neoplastic (progression); may lend themselves to curcumin intervention.”

Curcumin versus Curcuminoids for dementia treatment

A 2009 “Pharmacology, Biochemistry and Behavior” found curcuminoids (“a mixture of curcumin, bisdemethoxycurcumin and demethoxycurcumin”) contributed to memory improvement in laboratory rats. (http://www.ncbi.nlm.nih.gov/pubmed/18930076).  Curcumin alone wasn’t found to provide the same benefits for dementia as found in the curcuminoids mixture.

“These data indicate that curcuminoids and all individual components except curcumin possess pronounced AChE inhibitory activity. Curcumin was relatively weak in the in-vitro assay and without effect in the ex-vivo AChE model, while equally effective in memory enhancing effect, suggestive of additional mechanism(s) involved. Thus curcuminoids mixture might possess better therapeutic profile than curcumin for its medicinal use in AD.”

Turmeric and Curcumin supplements

The balancing act of how much and when to consume anything for the benefit of treatment is always in question.  The above studies focused mostly on the interaction of “curcuminoids” versus the single consumption of curcumin.  Consumer Labs (an independent laboratory providing the public with an unbiased report on supplements, vitamins and minerals products) reviewed curcuminoids products in the marketplace (https://www.consumerlab.com/reviews/turmeric-curcumin-supplements-review/turmeric/) citing that 20% of Turmeric and Curcumin products “failed the test” for effectiveness.  You can review Consumer Labs report BEFORE you invest in a turmeric and/or curcumin/curcuminoids supplement to determine their effectiveness.  While I am not promoting membership to Consumer Labs, it is required for you to review their report.  An easier way to determine if the supplement you’re purchasing is verifiable and tested is to look for their “seal of approval” or rating on the product, ask your doctor and/or pharmacist or seek out a pharmaceutical grade product (which can only be issued through a doctor’s prescription).  Doctors are not pharmacists, so seek out your pharmacist’s advice when it comes to drug interaction and possible side effects.

Quick Tips for Wellness:   “Seek medical expert advice before you consider consumption.”

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

DNA defense alert; eat these to fight disease.

The only thing that keeps each one of us an original work of art is our God-breathed DNA.  Locked inside our cellular structure, our DNA is protected by the nucleus of our cells.  When we neglect to keep our cells well fed through healthy nutrients (i.e. antioxidants) we leave our internal body vulnerable to attack.   Once our cells are under attack their defense mechanism is challenged and, depending upon the health of the cell, can become compromised.  Thus enters in the best reason we have for eating/living a healthy life.  We’ve all heard that we’re supposed to eat healthy food for our everyday need but what about tomorrow when our health may be under attack?  Do we really need to prepare for a health crisis or is it just enough to respond with medical intervention once the damage is done? Yes and yes/no.  Here’s why.

Health crisis

Our body can be naturally predisposed to certain diseases/health risks through our genetic pre-disposition.  When we prepare for our future we prepare to fight what “may” come our way one day.  Say for example my mother had coronary disease.   It would make sense if I learned now the what/how/why behind certain “building blocks” found in coronary disease fighting food.  On the other hand, it’s almost impossible to defend myself against everything that “may” come my way, but it sure makes sense to put some money away in my body’s 401K retirement fund in case of emergency.  If I stay healthy, focusing on consuming the right nutrients/vitamins/minerals through what affects me the most every day (food/beverage consumption), then my bank account will accumulate a positive balance, right?  Right.  If I need it one day then I can dip my cup into my wellness well and withdraw from it as needed, right?  Absolutely right!  But the key is in what I deposit inside of me.

Disease fighting foods = Phytonutrients

Only certain foods contain immediate health benefits and act as “building blocks” for our future wellness.  Those foods contain a chemical plant compound known as Phytonutrients (aka Phytochemicals).   The key ingredient from food containing these nutrients is more than just what they supply now; it’s what they build inside of us for later use.  Mostly rich, dark green and bright colors (think red, blue/purple, yellow, orange, white and green) found in fruits and vegetables, these foods contain precious nutritional commodities to my body now while performing priceless benefits to our body’s bank account for later use.  According to a recent study, “America’s Phytonutrient Report” http://www.pwrnewmedia.com/2010/nutrilite00915/downloads/APR_Womens_Health_FINAL.pdf), our body’s interaction with certain plant foods can provide countless benefits in the fight against three leading causes of death:  Cancer, heart/coronary disease and diabetes.  The primary reason(s) we consume fresh fruit and vegetables are for their natural “medicinal” benefits listed below:

*Restoration – It is a known fact that the antioxidants found in plant food restore, rebuild and renew healthy cells in our body.  Without antioxidants our body is left defenseless against disease and infection (from cancer to the common cold) to aging (skin, hair, nails as well as our internal organs, tissue and cells). 

*Prevention – Heart disease, cancer, diabetes and obesity are at the top of the list with each benefiting from the consumption of Phytonutrients.

Color is extremely important when identifying particular benefits from plant foods and is the “key” that unlocks what our body wants to do naturally but can’t without them:  fight and prevent.

Green, Yellow and Red:  From prevention to fighting, each of these colors has known benefits for cancer victims (potential and active victims). 

Green = Contains Lutein and Zeaxanthin carotenoids that pack a punch of high antioxidants, excellent resource of healthy nutrients for potential breast and ovarian cancer victims.  Darker, leafy vegetables (spinach, kale, dark lettuce) have the highest concentration followed by lettuce, broccoli and collard greens.  Oranges, summer squash, green peace and sweet yellow corn were also listed as great sources, as well.

Red = Lycopene.  Known to prohibit cell cycle progression and in some case studies have provided positive effects on the reduction of breast and ovarian cancer according to the report.   The study goes on to pin point the findings based upon a weekly consumption of two and a half cups of tomato sauce, resulting in a decrease in risk for ovarian cancer. 

Yellow and orange = There are two types of carotenoids derived from these two colors:  Alpha-carotene and Beta-carotene.  Alpha is primarily associated with reducing the risk of breast cancer while Beta acted as an inhibitor for the growth and malignant transformation of cells.  Carrots, pumpkin and winter squash represented the most common food products containing the alpha-carotene.  Beta-carotene is mostly found in orange colored fruits and vegetables, but can also be found in green/leafy lettuce and carrots, as well.   Overall, approximately 35% of both pre and post-menopausal women experienced a 35% reduction in risk to breast cancer, followed by a 20% decrease in risk to ovarian cancer when consuming these carotenoids.  Based upon the age of those tested, carrots followed by spinach and then tomatoes seemed to be the food preferences by younger women.  Sweet potatoes, spinach and tomatoes made the top of the list for older women tested.

Beta-cryptoxanthin was associated under the “yellow and orange” food category and noted as a neutralizer for certain oxidative and genetic properties, possibly helping cancer victims in their fight/prevention against cancer.

The best thing we can do for our bodies is to help them prepare for what may come.  Just as you would build a fence around your yard, to keep unwanted intruders out, you need to build a fence around your cells.  In doing so, you will be providing healthy barriers between you and disease.

Quick Tips for Wellness:  Building a barrier inside your body helps your body build a natural “defense”.

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

Free Zone; is anyone safe from the "C" word?

Every time I visit the doctor for anything that looks slightly ominous, I get the “once over” questionnaire that attempts to eliminate the “C” word from the picture.  Fortunately, there is no immediate threat of cancer in my genetic/family makeup – so for the most part, I feel safe.  However…..a recent “possible” cancer scare sent me sailing over the moon in search of answers, leaving me dreadfully awake many a night.  After picking my mother’s brain to assure there were no known associations lingering in my heritage, I realized that nobody’s safe from the threat of cancer – history or not – in the world we live in, today.  While genetic association can increase the likelihood that our body may naturally be more susceptible to certain forms of cancer (i.e. breast cancer, prostate cancer, etc.) EVERY ONE of us is susceptible to forming cancer cells (abnormal cells) inside our body.  Those cells become “noticed” once they form together, causing side effects/health problems. 

Genetic association only seems to point to the obvious but certainly does not ascertain it.  When my “scare” was first revealed to me, I was flabbergasted; hadn’t I been more than cautious when it came to my nutrition and fitness?  Wasn’t I doing everything possible to do everything right?  What was probably more troubling than anything else to me was how careful I had become not to expose myself to the ills of this world.  I wouldn’t describe my cautious nature as being hyper-phobic, but more keenly aware.  I had learned to serve myself daily healthy portions of much needed antioxidants through a balanced diet, while routinely practicing physical exercise to boot.  For the first time in years I began enjoying the mental, physical and spiritual life I had always wanted, only to seemingly find out all due my diligence seemed for not.  Fortunately for me, my very real scare encounter (medically verified) would later be dismissed as less than a 2% chance my ominous cells would become cancerous.  For added protection, I practiced what came natural to me; prayer (tons of it), followed by a quick elimination and swift changes to my diet (i.e. all soy based products).   My doctor didn’t tell me what to do/not to do nutritionally, but did lead me through a variety of choices procedurally/medically of what was available for my situation.  Along with some nutritional/dietary changes, I opted for a less invasive medical procedure.  Between my dietary and medical choices, the end result eliminated the threat of these cells.  A return visit to the doctor kept me in the clear, as well.

My personal way of processing anything is to take in the facts and explore the possibilities.  I never jump only in one direction or to either side of the extreme choices I have before me.  As much as possible, I seek the “whole truth and nothing but the truth, so help me God”.  In seeking the truth, this is what I discovered about cancer.

*Who has cancer?  Unfortunately, anyone’s body can form cancer cells (abnormal cells).  The good news is this:  our body can dispose of those cells when we practice healthy/balanced nutrition and ongoing physical activity, which in turn demotes the reproduction of those cells while promoting the growth of healthy cells in our body.

*How does cancer form?  The cells in our body follow a normal routine of growth, reproduction and death.   Cancer cells are cells which somehow become abnormal failing to die and leave the body as a normal cell would.  Because our cells naturally reproduce, cancer cells follow suit, however, they may also split abnormally, reproducing and merging with other cancer cells. 

*What are the odds I will ever have cancer in my lifetime?  Unfortunately, cancer cells occur 6 to 10 times in a person’s body during their lifetime.  However, these cells can be so miniscule and unnoticed that detection of them is seemingly impossible. 

*What feeds a cancer cell?  Poor nutrition is a cancer cells best friend.  An acidic meat based diet presents hormones/antibiotics that only add to the multiplication process of cancer cells.  Sugar, excessive caffeine and highly processed foods should equally be avoided, as they only feed cancer cells.

*How does cancer spread throughout our body?  Through the blood and lymph system, both of which assist the spread of cancer throughout our body. (See http://www.cancer.gov/cancertopics/cancerlibrary/what-is-cancer)   

*How can I naturally “fight” cancer in my body?  The best defense is a healthy immune system balanced with faith and knowledge.  All three require discipline and consistency.  Whatever you consume is what will consume you, in the end.  If you’re feeding your body, mind and spirit “junk”, then you’re leaving yourself defenseless in the end.  Nutritional wellbeing is a start (your outward appearance is a reflection of your inner being).  Knowledge is the beginning of wisdom and a catalyst for change (it’s hard to ignore what you know).  And faith is the key that unlocks your spiritual wellbeing (what do you believe about God and His purpose for your life?).  Practicing a “wellness lifestyle” incorporates these three.  To learn more, visit http://www.angio.org/understanding/diet.php. 

While some of the above may render you feeling either complacent or helpless, it shouldn’t.  If I told you that your home had dust, you might think at first “all houses have dust”.   True.  But let that dust collect over time and you’ll not only “see it” you’ll start to have a physical reaction to it as well.  Leave anything unattended for a period of time and it will start to get out of control.  The same is true for your complete wellness. 

Today’s blog is an introduction to the basics I’ve learned about cancer.  Stay tuned to learn more about specific food/beverage interaction and what you can naturally do and avoid to keep your body prepared and equipped for battle.

Quick Tips for Wellness:  The best defense against anything starts with knowledge.  Learn to think, first.

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

Blooooaaatting....feeling a little weighed down?

What we feel “inside” doesn’t always show on the outside.  Sure, our belt needs to be loosened just a bit and our sweat pants suddenly seem to be back in vogue, but other than that we really aren’t advertising what we’re feeling inside.  However, we’re feeling it……

It seems natural to feel a little weighed down after a big meal, but it’s the much later on effect that has us curious as to the “what-in-the-world-did-we-do” to still feel this way that has us a wee-bit concerned.   As we cycle back in reverse, we find it hard to imagine what changed so drastically as to make us gain a few unwanted pounds so quickly and feel so bloated (and/or constipated) for more than what seems normal.  So to help you understand, here are a few common reasons why you might be experiencing “bloating”.

*Excessive sodium – Preservatives, seasonings and even less suspecting culprits (a slice of American cheese has 337 mg) are hidden places where sodium exists in more food products than you realize.  We obviously expect it in chips, popcorn and alike, but hardly realize how often it’s the “flavor” behind our favorite foods.  Depending upon your health/ethnic back ground, you should not consume more than 1700-2300mg (milligrams) of sodium a day. 

*Dehydration – Water keeps our body “fluid”, helping us flush waste inside.  A lack of water can constipate our system, causing us to experience “bloating” and less frequent bowel movements.

*Poor nutrition – Fiber rich foods regulate our bowel movements, while supplying much needed nutrients to our body.  Incorporate more natural foods like fruits/veggies/brown rice into your diet and see if this doesn’t help. 

*Colon backup – Products like “wheat and dairy” digest slowly, often causing our colon to become sluggish as it tries to break these food products down.  Eliminate and/or greatly reduce these items from your diet for a few days and see if this doesn’t help.

*Chewing slowly – When we eat, our saliva (which contains enzymes) starts the breakdown of food before it continues through the digestive system.  Eating fast, gulping down food can cause this process to become ineffective and sluggish.    

*Physical activity – Exercise increases oxygen which in turn helps regulate our digestive process. 

Our bodies are extremely smart and efficient.  When we don’t consume the “right stuff” they let us know.  Bloating is just one way they tell us, “You’re not doing something right” or “something’s wrong”.  Other medical conditions can be related to bloating:  Irritable bowel syndrome, lactose intolerance, celiac disease, small bowel bacteria overgrowth.  If your bloating is lasting longer than a few days and if you’ve tried to naturally address the problem through a change in diet, then see a doctor for further diagnosis.  Severe cramping or other unusual reactions require immediate attention that if left untreated could cause greater problems to your health.  Write down when your symptoms first started/occurred, what foods/beverages you’re consuming and your level of physical activity.  Each of these things will not only help you see what might need to be changed but will also help your doctor understand the “bigger picture” of your symptoms.

Quick Tips for Wellness:  Bloating is a red flag that our body needs something to change.

Quick Tips for Wellness © Copyright 2011, All Rights Reserved