Lose weight while craving healthy food? The trick to mind over matter

The science behind weight loss continuously seems to be a mystery to most of us.  It seems as though every other day somebody is coming up with a new twist, a new theory and a new way to lose weight.  In August, 2011, CNN covered a story on the subject while highlighting the 30 lb weight loss of Wendy Fox – who had gained the proverbial 40-some pounds over three pregnancy’s during her 30’s.  After seeking out the advice of Tufts University Nutritionist Susan Roberts, Fox found a new way to lose weight; stop eating junk (wow….how ingenious).  But before she could do that, she had to understand the cultural changes she had to make to enable herself to stop (that’s where the mind-over-matter came into play).  See story for more details – but I don’t agree totally with the story so you’re on your own (http://www.cnn.com/2011/HEALTH/08/04/ep.brain.crave.cohen/index.html).

In part, Robert’s theory works somewhat like this:  Human’s naturally crave high caloric foods therefore we (typically) crave bad food and thus we gain weight (I don’t agree with that theory – but I do agree our “taste buds” are influenced in our mother’s womb – see my blog from 11-26-11).  To underscore her theory, she used the process of repetition, over a period of three weeks, of selecting good choices versus bad choices (that’s a well known approach and it does work!).  But, what falls short in this theory is the desire to crave a certain food through repetition regardless of its taste quality.  I personally have found and teach that repetition is very – make that extremely – important in developing new habits.  Over a period of weeks your body will adapt to just about anything you do repetitiously, but it rarely will stick with something you flat out don’t like.  The method Robert’s teaches will eventually fall short if you don’t like the taste, smell and texture of the food you’re eating.  She notes that her patients begin to crave the “chalky, milky drink” she prescribes even though it doesn’t have a great taste (I’m curious about how many students “fail” to follow through with her theory versus those who succeed). 

Here’s my personal problem with a theory that starts out with anything that doesn’t appeal to someone:  We eventually will stop doing something we don’t like and blame the process (versus us) on the outcome.  My personal way of teaching wellness to my students is very simple and goes something like this:

1)       Whatever you naturally like to eat is the food that you will need to examine first.  If you’re already eating healthy ingredients but preparing them incorrectly than change the preparation process and quantity (too much of a good thing still isn’t a good thing).  Doing so will make all the difference in the world to both your wellness and weight loss.

2)      Graze throughout the day on healthy food choices.  Breakfast should be something that provides your brain with a lot of natural energy, followed by an in-between-meal snack (piece of fruit, vegetable, some almonds, etc.).  Lunch should continue to give you natural energy (you still need it for the remainder of the day) with a balance of protein (but not too much).  Another light snack before dinner will help you not overeat, followed by a healthy balanced dinner with more protein at the end of the day.  Most people make the mistake of not eating or only focusing on eating one portion of nutrition (i.e. carbs versus protein versus fat).  Balance is essential to wellness.

3)      Get rid of the bad stuff immediately.  Whether temptation is through sight, smell or accessibility, it’s still temptation.  Clean out your pantry before you even try to start practicing/developing healthy eating habits.  I recently had a mom tell me she couldn’t financially justify cleaning out the bad stuff (even though she had already started associating the connection between the “bad” stuff and her children’s allergies and emotional responses – illness, hyperactivity and concentration).  If throwing something away seems sac-religious then donate it to the food bank or a friend but by all means don’t eat it because you feel guilty or your pocket book tells you to.  In reality, we buy groceries every 7-10 days and fresh food lasts about 5 days.  The cost of unhealthy eating catches up with you via your health quicker than the lack of finances to invest in your wellness. 

4)      Exercise is not 20% of the results; it’s 100% of the physical energy required to keep the body fit.  Exercise provides three key elements we need every day, each one contributing to our wellness outcome:  Endorphins (supply emotional balance and are stimulated through physical activity).  Muscle building (a ready resource for burning calories first before they’re stored to fat).  Energy (when we’re physically fit we have more sustainable energy throughout the day).

So, does “mind over matter” really matter in the end?  Yes and amen!  But don’t jump on a band wagon to find the answer.  You’d be surprised how “easy” it is to practice a wellness lifestyle naturally when you start with building a pattern towards it instinctively.  Repetition (again) is extremely important but so is finding what works for you.  Craving nutrition comes naturally through finding the nutrition your body naturally craves.

Quick Tips for Wellness:  Finding what works for your wellness is the first step in succeeding at finding out what works for you.

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

Prenatal flavoring: Can pregnant moms set the course for their children's wellness before they're born?

I have always wondered if our diet/weight really can be influenced for the rest of our lives by what we’re fed, even from a young age.  According to the Virginian Pilot’s “Spotlight”, page 3, (11/26/11) a story covered by Lena H. Sun of The Washington Post provides revolutionary thinking about our palate and how it’s influenced through a new conclusion:  What we’re fed from the time we’re in our mother’s womb sets a course for our life. 

Kim Trout, Director of the Nurse Midwifery/Women’s Health Nurse Practitioner Program at Georgetown University, co-wrote a paper reviewing the “prenatal flavoring” possibilities through the mother’s diet.  As early as 13 weeks, we’re teaching our babies what to eat through the natural course of what we’ve consumed.  Taste buds begin developing at 13 weeks, with taste receptors following suit at 16 weeks setting the link between mother and child.  No wonder our kids automatically “like” what we like.  We’ve been influencing them from before they were able to make decisions on their own.

“Train a child” takes on a whole new meaning when we stop and think about how much our decisions influence their lives from the start.  With disease like Diabetes and Obesity constantly on the rise, it isn’t so surprising to see children suffering from the same problematic related illness their parent’s suffer from, as well.  Not only will what we eat influence them, but whatever passes through our mouth (i.e. drink/smoke/chew/breath and receive) may have a more powerful effect on our unborn children more than we could ever imagine.  Prenatal care and nutrition will now become even more underscored as awareness of this influence rises.

DNA and genetics have typically taken the front seat in determining much of who we will become by sheer association to our heritage.  But when we stop and think about the “bigger picture” and how easily us mom’s can turn the genetic tables around, we see more clearly how much more important it is that we take care of our babies before they make their grand entrance into this world.  For me, this new theory/understanding makes a ton of sense:  If what I eat is directly fed to my unborn child then they are automatically learning how to eat.  Maybe it doesn’t go through their palate as it does mine, but it is influencing their development physically and that’s more important than anything else.  If we’ve ever wondered why some kids seem to automatically like or dislike certain foods we need to look back at our past to understand their selective process.  I can remember the first time my mom, who was the only person in our family that ate spinach, fed me spinach.  As much as the entire remaining members of my family disliked the green leafy food, I loved it from first bite!  In fact, I can look at many of my mother’s food choices and see my natural disposition towards those foods.  I can also see those same trends in my husband’s taste buds and his mother’s natural inclination toward certain foods.

There are always two ways to look at this type of discovery:  A) We can understand better why we’re the way we are or B) We can see our future through our mother’s lives.  To this day I thank the good Lord for my mother and now I know why (even more):  Mom is as healthy as a horse!  She doesn’t take one single medicine and eats a well balanced diet.  Today, mom is 79 years young…..guess I have a pretty good life ahead of me, too.

Quick Tips for Wellness:  Consumption consumes us more than we realize. 

Developing a wellness lifestyle is rooted in being mindful of what you eat/drink and consume.

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

Turkey 101: The trick to buying a healthy turkey!

So, it’s been a pretty bad year for the Turkey business hasn’t it?  From recalls (36 million and counting) to illnesses (107 and one death reported over 31 states) just about everyone is wondering if the “turkey” scare is a thing of the past.  With that said, is there a way to lower the risks while increasing the odds for the better when it comes to turkey buying?  Absolutely! 

Organic

Of course I would say that…..but here’s why.  Organic farmers are certified by the USDA for their process and procedures in producing their product.  Not only does their process raise the “bar” where the animals are concerned, but it avoids the dangers found in a farm that doesn’t use an organic process.  From the quality of life to the grazing, organic methods use the highest standards avoiding the common problems found in standard mass production farming practices, thus reducing and eliminating the salmonella outbreaks that cause the most dangerous outcomes.  Locally, in Hampton Roads, you have two primary locations where you can buy organic turkeys:

Organic Food Depot (http://www.organicfooddepot.com/) – Several locations throughout Hampton Roads. 

Virginia Garden Organic Grocery (http://www.vagarden.com/products.aspx) – Farmers Market in Virginia Beach.

Non-Organic

So what are the chances you’ll encounter a problem with your turkey should you go the non-organic method?  Remember this if nothing else:  Humanely raised does not = diseased free.  Sorry to tell you that, but it’s the truth.  I can raise something “humanely” but (can possibly) still encounter the salmonella bacteria found in turkey infected products.  Salmonella starts in the intestinal tract of an animal and spreads to humans who come in contact with food contaminated with animal feces.  The chances of encountering the problem usually increases through massive reproduction farm factories, where the animals stand a greater chance of coming in contact with other animal feces.  Salmonella can then continue to spread when the food is not cleaned or washed before cooking, is undercooked and when cooking/prepping utensils/cutting boards and countertops are not kept clean after coming in contact with infected products.  Organic processes are designed to reduce the likelihood of the bacteria initially occurring from the animal while increasing the quality of the overall product.  But remember how bacteria spread to us:  Cross contamination, warm temperatures and unclean practices.  However, if you don’t buy organic products at least wash the turkey inside and out to rid the spread of surface bacteria, keeping all of your cooking/prep utensils/cutting boards, etc., clean throughout your preparation and cooking, making sure to thoroughly cook your food product (use a temperature gauge to ensure the process).

Albeit I’ve eaten non-organic turkeys all my life, I now am beginning to use more caution than ever before.  Many (local) stores that I thought would have the two choices (organic and non-organic) do not.  If you noticed, my above list for the Hampton Roads area was very short when it came to offering USDA Certified Organic Turkey.  Unfortunately, if you’ve waited this long to buy an organic turkey then you may be out of luck in finding them.  There are many online resources for ordering turkey’s, some delivered to your door, but that requires advance planning.  If you live outside Hampton Roads, then do what I did:  Google “organic turkey (fill in the blank for your location)” to find where you can purchase locally.   With that said, read on to find some great “alternatives” for your turkey purchase. 

Alternatives

I love turkey as much as anyone and look forward to eating my fair share at Thanksgiving and Christmas.  Local butchers do a great service in trying to offer the best possible alternative solution to authentically raised and healthier choice meats.  If you’re trying to go this route try going local versus chain store or talk to your local chain store butcher and they’ll tell you where they buy their meat from.  Farm Fresh uses some local farms and takes great pride in their selection process.  I always enjoy talking to my local Farm Fresh butcher about where their products come from and what he knows about the farmer.  If you go the local butcher route call ahead and ask where/how/what the story is behind the product(s) they sell.  By that I mean this:  Where did the product come from?  How was it raised?  What do they know about the farm and quality standards?  It sounds like I’m being picky, but guess what?  You only have to ask that question once.   Here are a few suggestions for the Hampton Roads area.

Central Meats (http://centralmeats.com) – Great place to shop and very conscientious owners, a place I have often patronized over the years.  However, their products may/may not be stamped organic by the USDA – but that doesn’t mean they haven’t gone the extra mile to improve the choice/quality of their products.  They buy from local farmers, whose end product is produced to a higher standard than most. 

Eat Wild (http://www.eatwild.com/products/virginia.html) – This website is a great resource for farms throughout Virginia and our neighboring states (North Carolina, Maryland and over the border to Tennessee).  Many (if not all) of the farms listed follow organic guidelines and all of them take great pride in their farming practices.

It’s better to be “aware” than to blindly eat anything you don’t know (somewhat) the history behind the product.

Quick Tips for Wellness:  Awareness = wellness.  Happy Thanksgiving!

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

Guinea pigs for hire: What's the price you'd pay to be one?

Medical “breakthrough’s” come at a price, sometimes a hefty one.  Somebody’s got to be the “guinea pig” for the rest of society, trying out the “answer” to make sure it works….but at what price?  I’ve often wondered if those commercials that rattle off all the “potential” side effects are for real or are they just being over presumptuous?  “May cause…..may experience…..and call your doctor right away” is enough to make me say absolutely not!  The warnings are becoming so familiar that I have to believe we just don’t pay attention to them while risking the unknown.  Unfortunately, the poor souls who experience those latter effects are often led to believe it was the “lesser of two evils” they were facing and accepted the risk as part of the healing.

So how far would you go in trying a new drug (or a drug that’s new to you), with all its disclaimers, in order to get well?  Do we really know if the drug being prescribed has made it past all the presumptions (safe to take)?  What if our doctor tells us they prescribe it all the time……is that enough to make us want to take it, as well? 

Drug Recall

Before you take another prescription, visit this website.  Often, especially in the case of a one-stop patient treatment facility, we buy what has been described without being able to check out the safety history of the product.  The “Drug Recall” website (http://www.drugrecalls.com) is one independent observer and reporter of medicines that have been recalled.  The following is just a mere example of the perpetual problem at hand:

Abbott Laboratories ($ABT) set aside $1.5 billion for a potential off-label marketing settlement with the U.S. Justice Department. If the settlement closes at $1.5 billion, it would rank as the second-largest off-label settlement in history, outranked only by Pfizer's $2.3 billion deal.

The potential legal settlement would resolve a longstanding investigation into Abbott's Depakote promotions. Whistleblower lawsuits allege that Abbott pushed the epilepsy drug, which is also approved for bipolar mania and migraine prevention, for a variety of unapproved uses. The company boasted that Depakote could treat autism, sexual compulsions, agitated and aggressive dementia patients, along with other conditions. The unapproved uses were promoted in a variety of U.S. healthcare settings, including long-term care and assisted-living facilities.

Last Updated (Thursday, 20 October 2011 18:53)

1.5 billion?  What does that tell you?  There’s a ton of money made in the production of medicine, medical equipment/processes and procedures.  And there’s a ton of people who need them, as well.  I just have to ask the question:  If the former product worked, while invent the new one?  Technology and advancement in science/medicine are always way beyond what we witness from the end result (what sits on the shelf).  Research performed today might not make it to society for years.  But at what price are we paying the piper to keep pushing out newer products sooner than they may be ready?  Hmmmm….could it be about “money” or is it really about “advancement in medical science”?  I pray it’s advancement over profit, but I have to ask the question.

Treatment

So what do we do when our loved ones (or ourselves) are prescribed medicine, under any condition (hospital, treatment care facility, etc.)?  Do we stop the doctor and nurses (who for good reason believe that the medicine is necessary) and take the risk of being wrong?  Remember:  We are our own or our loved one’s advocate.  Before you allow you or them to take anything ask about the history of the drug, if there are any other known drugs/treatments with a longer history and check the drug interaction conflicts yourself.  I fully believe in the competency of doctors and nurses, but I also believe it is my responsibility to be proactive and provide to them anything I find that might have a negative effect on the outcome of care.  Medical professionals trust drug companies as much as we do, with the same (if not greater) passion to see the patient healed through the process.  However, drugs are never a fail-safe method; they are a possible means to an end.

Compensation testing

Clinical trial testing is the only way a pharmaceutical company will be able to test medicine, procedures and equipment, requiring someone to perform that test upon (i.e. guinea pigs aka people).  If it weren’t for this process society would be without valuable healthcare.  But in truth, it’s just that:  a test based upon a process that produces “efficacy data” (the efficiency of the product).  Smaller “pilot studies” represent the beginning of the process eventually increasing to larger groups throughout various countries/communities as the product/process/procedure successfully passes through.  The cost is funded through various sources (pharmaceutical companies to governmental agencies) and can take years upon years before it makes it to the marketplace.  Often, patients are compensated for their participation.  Placebos (not the real thing) are intentionally administered during these types of testing procedures to help determine authenticity of the results.  Some form of compensation is typically paid to these individuals for the invaluable service they offer:  their own life.  The price paid could never be enough, but for some it’s compensation they use to supplement their income to make ends meet (not all….but very many participants fall into this category).

So, where does this bring us to today?  Hopefully, the increased awareness of what we’re doing to our bodies and our own ability to make wise decisions for our care and/or the care of our loved ones.  If I have learned anything from being the caretaker in my family, I’ve learned this:  Doctors, nurses and healthcare professionals are doing the best job they can with the information they have been given.  It’s up to me to check on what I’m being told/advise to do before I allow it.  Striking a balance between the two (advice and acceptance) is essential in taking responsibility of your own health.

Quick Tips for Wellness:  Before you say “yes” research what you’re agreeing to, ask for alternatives and then make the decision. 

Healthcare professionals will respect your thoughtful decision making process.

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

Growing old gracefully.....is "90" the new number?

According to an article (The Virginian Pilot “Time is on your side”, Hope Yen, AP, 11/18/11), living beyond 90 years old is no longer a forgone number; in fact, it’s a probability.  Tripling in count since 1980, 1.9 million Americans are now 90+ years in age and will steadily grow to 1 in 10 by 2050.  The primary reasons for this continuous increase in aging are simple:  Advancements in medicine, technology and nutrition. 

So what does this mean to you and me, today?  Simply this:  Wellness now = living better later.  What we invest in now will pay it forward through our health at some point in time.  To think that we might live well into our 90’s once seemed almost implausible, but now likely.  The biggest issue anyone of us face as we age is how we’ll age and what we’ll encounter in our later years.  The greater concern is our attitude about our health/wellness today:  Are we being complacent?  Do we dismiss our current health condition and state of wellness as just something we learn to live with?  Are we being pro-active or just reactive to the onset of disease/illness/obesity?  Do we attribute our “issues” to our genetics, willingly surrendering our will to our heritage?  While these are hard questions to ask our self, we must ask them in order to deal with our future more realistically.

Predictions

According to a pool of experts, here’s a sampling of what we can expect in our near future, from what may become standard medical practices to how the quality of care will provide for our wellness over the next few decades:

Within the next 25 years, a person's whole genome sequence will be routinely considered as part of his or her health profile, just as age, cholesterol level, and blood pressure are now. Individuals will be able to use their genomic profiles to guide their personal behavior, while health care providers will consider them when prescribing treatment. —M. Daniele Fallin (http://www.jhsph.edu/publications/predictions.htm)

In 25 years, screening for depression will be as common as taking blood pressure. As a result, treatment in the primary care setting will increase—and, because depression increases the risk of heart disease, diabetes, and stroke, the incidence of those diseases can be expected to decline. —William W. Eaton (http://www.jhsph.edu/publications/predictions.htm)

If the preceding predictions are even slightly accurate, we can anticipate our life expectancy to dramatically increase/change – underscoring even more the reason(s) why we must take care of our bodies now.

Disease and illness:  Diabetes and obesity are on the rise

“Diabetes” will rise as a leading culprit behind many other associated health concerns (i.e. obesity), if we as a society continue to “blindly” lose control of our diet and exercise behavior.  When our blood sugar levels rise and our body is no longer able to handle the cause and effect, spinning our health out of control, other diseases and illness follow suit (heart disease and stroke):

“If you have diabetes, you are at least twice as likely as someone who does not have diabetes to have heart disease or a stroke. People with diabetes also tend to develop heart disease or have strokes at an earlier age than other people. If you are middle-aged and have type 2 diabetes, some studies suggest that your chance of having a heart attack is as high as someone without diabetes who has already had one heart attack.” (http://diabetes.niddk.nih.gov/dm/pubs/stroke/#connection)

Half of all Americans will be diagnosed with Diabetes by the year 2020 and by 2050 that number grows to 1 in 3 (http://www.cdc.gov/media/pressrel/2010/r101022.html)

Excessive blood sugar levels will increase from 93.8 to 135 million by 2020 (http://abcnews.go.com/Health/Diabetes/diabetes-half-us-adults-risk-2020-unitedhealth-group/story?id=12238602)

Obesity continues to rise throughout the USA.  According to the Centers for Disease Control and Prevention (http://www.cdc.gov/Features/VitalSigns/AdultObesity/) the following statistics will likely increase in the near future (unless we take action to correct it now):

*9 states in America had an obesity rate of 30% or more in 2009

*$1429.00 in additional annual health care costs were attributed to individuals suffering from obesity

*The complexity and far reaching effects of obesity are attributed to cancer, sleep apnea/breathing, limited mobility and complications during pregnancy

The underscoring value of what the future may hold is simply this:  Place a higher value on your health today so that when tomorrow comes (and it will) you’ll be ready.  If the predictions, statistics and probability of aging into our 90’s are a likelihood, then decide now what kind of health you want to “grow old gracefully” into (because tomorrow will eventually come).

Quick Tips for Wellness:  Growing old gracefully requires practicing wellness now.

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

The Body Mind connection: Wellness for the brain

Why is it that centenarians (someone over 100 years “young”) amaze us with their alert and youthful ability to live well beyond the average lifespan of most of us, both mentally and physically?  Some of them would contribute their longevity to their daily rituals, while others would say it’s in their genetic makeup.  Both may be true, but here’s one thing that’s a pretty common thread amongst them:  They stay mentally and physically engaged challenging their body-mind connection on a regular basis.  Perhaps they don’t know it, but because of their intent to mentally stay active, their body naturally responds to the invitation through a systematic approach we all possess called the “Neuromuscular Junction”.   Each time we challenge our brain we stimulate neurons inside our brain, which in turn connects with other neurons and our skeletal muscles.  Through using a primary memory/attention chemical called “acetylcholine”, the brain interacts with the body/muscles through a systematic recall process.  Dopamine, another chemical produced through the brain, kicks in to help regulate our fine motor skills and movement.  The result of this continuous interaction produces more neuron connections, which in turn builds the bridge between the mind and body.

Take my 104 year young neighbor, Mrs. Hitt, as a great example.  She (religiously and faithfully) plays bridge every week, stays physically active and is better known for her “social butterfly” status around her community.  Her recollection is unmatched by most, recalling events from 100 years ago and yesterday, with remarkable clarity and consistency.  If I were to ask her “how she does it” she would give you one simple response:  “I keep active”.   And she does.  Like most, Mrs. Hitt has her “devices” – maybe an afternoon snack that seems forbidden (a piece of chocolate) or a daily ritual that doesn’t appear to really matter (walking around her garden/yard, the mall, etc).  In truth, it’s not so much the devices that keep Mrs. Hitt mentally well but what challenges her brain to consistently create new neurons on a regular basis.  Without performing both mental and physical challenges that stretch us beyond our normal routine, our body will soon follow suit and stop building new connections.  Perhaps Mrs. Hitt and her bridge partners would agree.  It seems  not only does she have age defying memory and never unending stamina, her “game skills” are unmatched by most of her much “younger” opponents.  Why?  Continuously challenging mental and physical exercise = a healthier brain.

Exercise is often undervalued when it comes to our overall wellness, when it should be “underscored” for its greatest benefit to our bodies:  Physical exercise keeps our brain healthy.  Our muscular composition is much like a threaded structure, interweaving and building strong connections that lead back to the brain.  Each time we exercise, we connect the “weaving” of those threads which eventually benefit the mind/body connection.   It’s more than just 20% of our overall result (a statement often used when describing the benefits of exercise for weight loss); it’s 100% of the reason why we need exercise as part of our overall wellness program.  Without a healthy amount of physical exercise every day we stand to lose those memory connections and their benefits back to us.  Inactivity creates a downward spiral in our mind-body connection while activity enhances our ability to stimulate the growth of healthy neurons.

Exercise for the “body mind” connection

Learning to do simple everyday challenging things to help stimulate your brain is the key for increasing your neurological map in the brain. 

*Change a routine.  Find a new method to an old process.  If you’re right handed, try using your left hand for a day (brushing your hair/teeth, opening doors, eating with a fork/spoon). 

*Learn something new each day.  If you like to read, pick a book, publication or subject that’s outside your normal area of interest and challenge your brain to learn something new.

*Exercise regime.  Stop doing the same thing every time you exercise.  For example, find a new exercise move that challenges you physically.  Take a new exercise class that avoids a systematic routine (i.e. circuit training, an aerobics, spin, step class that you haven’t taken before).

*Games.  Instead of watching television, pick up a deck of cards or a phone app and challenge yourself to learn a new game. 

The key to making our body and mind healthy is found in what we challenge it to do on a daily basis.  The more we stretch and challenge our body, the more we bless our brain.

Quick Tips for Wellness:  Stimulation between the body and the mind promotes healthy connections, benefiting our overall wellness.

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

Is "sea salt" vs "table salt" better for your health?

Sea salt simply sounds like a much better choice when it comes to our health, doesn’t it?  Pure, natural and less threatening is something we all want when consuming anything.  But think again.  According to Mayo Clinic Nutritionist, Kathryn Zeratsky, “sea salt and table salt have the same basic nutritional value” (http://www.mayoclinic.com/health/sea-salt/AN01142).  So if that statement is true, why are we still in the dark about the difference between the two?  Mostly taste, followed by texture and processing are the major differences.  But here’s more about the two in comparison to one another.

Sea salt comes from evaporated seawater versus table salt comes from underground salt deposits.

Sea salt is natural and table salt is processed.

Sea salt has trace minerals which add to its texture and flavor while table salt is processed and has an essential nutrient of iodine added to it.

Sea salt and table salt both contain about the same amount of sodium chloride, a vital life supporting micronutrient that participates in the maintenance and potential of our cell membranes amongst other things.

Sea salt has magnesium, a much needed mineral that has favorable effects on inflammation, moisturizes skin and reduces roughness/irritation in skin’s appearance.

What is important about salt is where our consumption comes from and how we maintain a balanced level in our diet. 

According to the American Heart Association, “Sea salt has some health benefits – but won’t lower your sodium content one bit.”  From potato chips to hand cleansing, sea salt is popping up everywhere as a preferred choice.  And while it is a “naturally better” choice by comparison to table salt, it does affect our overall health very much.  Again, the AHA underscores the reality of the sodium content by stating, “There’s absolutely no difference between the two” when it comes to sodium content.  Through marketing, advertising and promotion of sea salt, consumers have have assumed that sea salt is preferred over table salt for its sodium content value, causing many consumers to add more sea salt to their meal than they normally should.

Sea salt is a great choice in taste, texture/appearance, health benefits and natural properties.  But it’s still contains about the same amount of sodium as salt and should not be increased in our dietary consumption by comparison to table salt.

Resources for this blog include:  http://www.ncbi.nlm.nih.gov/pubmed/15689218, http://www.heart.org/HEARTORG/Conditions/HighBloodPressure/PreventionTreatmentofHighBloodPressure/Sea-Salt-Vs-Table-Salt_UCM_430992_Article.jsp

       Quick Tips for Wellness:  Sea salt and table salt contain about the same amount of sodium.

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

Food for the soul: What does "faith" have to do with weight loss and wellness?

After having lost about a third of myself, people want to know what magic pill or secret I discovered to losing and keeping off the unwanted years of unwanted weight gain while restoring my body to full physical health.  If I could bottle that answer, my bank account would thank me.  But my answer is simple:  Faith.  Years of trying everything else – from mail order to membership required weight loss programs – led me away from the man made answers to the God given truth:  I can do all things through Christ who strengthens me.  If “faith” has taught me anything it’s taught me that it is in direct contrast with the world’s perspective on how we accomplish doing anything.  From a world-view it seems simple enough that if we stop doing the wrong things in exchange for doing the right things, change will occur.  While that is true, it isn’t sustaining.  What do you do once the “thrill” (accomplishment of reaching your goal) is gone?  What sustains you to want to continue your journey once you’ve crossed the finish line?  What becomes your source of strength when you’re pursuing your next victorious moment is what keeps you wanting more.  A diet doesn’t do it.  A number on the scale can’t provide it.  And a better looking/feeling body won’t sustain it.  Think of how many people go through reaching those same “goals” to only regain, return and re-lose their battle against the bulge?  I don’t think there’s a concrete number but in my estimate, based upon those who I’ve counseled and observed, I’d have to say it’s around 96%.

The “why” behind weight gain after weight loss can be a varied and complex issue for most of us who’ve ever experienced that swinging pendulum.  At first, we blame our failure on ourselves, followed quickly with the “that-didn’t-work-for-me” explanation (and it may not have).   Next, we blame it on our out of control lives, busy schedules and daily demands (each or all of which may be at the root of the problem, as well).  Finally, we throw our hands-up as we dig for more excuses (from our age to our genetics) trying to identify the culprit behind our dilemma (subliminally knowing that some have an undeniable impact on us but don’t have to completely define who we can become).   Once we start tail spinning toward our past we feel our grip losing control of what we thought we had conquered and overcame, returning unwittingly to our former self.  Defeated, depressed and dismayed we sink back into what we think has a greater control over us than what it really does.  “Now what do I do?” we whisper inside our soul, almost more embarrassed by our seeming defeat against our battle with the bulge than we were elated by our former victory over it.

Here are three simple things you can do that I did and that continue to sustain me to this day:

Prayer – Whatever foundation you lay in your life is the one that will undergird you when the day comes for your “foundation” to be tested.  As a professional master designer, I’ve come to value the purpose of laying a strong foundation in everything I do or build.  Faith has everything to do with what supports you (beyond yourself) when the day comes for you to be tested, tempted and tried.  Without it, you’re relying on the foundation someone else used to build their foundation.  Prayer is a simple process of connecting my will to God’s will for my life.  Prayer allows me to pour my heart out, confess what I cannot control and ask for God’s help without the fear of judgment, condemnation or prejudice.  Prayer opens my mind to hear from God while gaining greater wisdom than what the world has to offer.  Prayer produces God’s answer.  You will know if your answer is from God when it passes each three of these tests:  Did it work?  Did it sustain itself over time?  Did it produce new life in me?  If the answer is “yes, yes and yes” then it’s more than likely from God.

Practice – Years ago I coached young children in baseball and basketball.  The first thing I underscored and that they had to do to “play” was practice, on and off the field.  Amazingly, I had about 100% attendance at every practice I held.  Why?  Because of one simple principle:  I made practice enjoyable for the kids and their parents.  When you enjoy what you’re doing you do it.  If your diet, your exercise and your daily regiment isn’t enjoyable it won’t be sustainable.  Ask yourself this question:  Do I “love” what I get the privilege of doing, every single day?  Or do I cringe at the thought of my routine, diet and daily regiment?  The correct answers should be “yes” and “no”.  If those two responses are in reverse (no and yes) then something is out of sync.

Perseverance – The Eagles wrote a great song many years ago entitled “After the thrill is gone”.  Once the “thrill” is over there has to be a greater purpose guiding your journey.  For me it’s my faith.  I’m a goal setter by nature, so setting and reaching a goal isn’t very difficult for me.  But I do get bored easily…..and that is usually my greater foe to overcome.  Are you bored with what you’ve accomplished?  Have you stopped challenging yourself to reach new goals, setting up new opportunities for your life’s journey to continuously expand?  Any relationship we invest in - whether it’s with ourselves or somebody else - requires constant work.  It’s when we stop working and persevering through the hard times that we fail. 

Prayer, practice and perseverance each run hand-in-hand with one another.  If you let go of one, you’ll lose your grip on the others.

Quick Tips for Wellness:  The foundation you build from determines the strength that sustains you later on.

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