I'm Back and My Calves are Killing Me

I haven’t blogged since December. I guess life got in the way which is really no excuse at all. I got engaged and have spent the last 3 months under intense wedding planning and moving to a new apartment. The blessings are numerous and exciting right now. 

As part of a recent move and dress purchase, I decided to join a gym. I have never been shy about my odd relationship with exercise. At times in my life, exercise and I are in a co-dependent relationship. Then other times (like the last year) we are total strangers.  But I have now decided enough is enough and I joined the local gym. I’m excited about this gym. It isn’t a nationwide chain and they provide a lot of personal attention which I need. 

Now I took this new beginning one step further than I previously had ever before. I got over my fear and booked a personal trainer. To my surprise, I didn’t die, throw up, or sweat profusely, and I even made it through the workout. I met with him on Friday for a leg work out and my calves are killing me but it’s well worth it. 

The greatest thing this new venture does for me is provide the much needed accountability I have been lacking in my exercise. We already have a future date set at which point I will have to account for the exercising I have or have not been doing.  That’s enough for me to get to the gym and exercise. I have always been kidding myself anytime I start a new routine alone. Exercise will never be an area where I am a self-motivated. The fact that I never previously sought out an accountability partner stronger than I to keep my physical activity on track, shows my lack of intent in this area. No more excuses here. 

And I guess no more excuses means painful calves. Ouch! Wish I didn’t get the 2-story apartment with stairs.

Today’s Verse: “The law was brought in so that the trespass might increase. But where sin increased, grace increased all the more, so that, just as sin reigned in death, so also grace might reign through righteousness to bring eternal life through Jesus Christ our Lord,” Romans 5:20-21.

30 Day Holiday Health Challenge: Week 1

Last week I put a challenge to myself. I decided to take on my health during the month of December. Some may say it’s crazy to do this before Christmas. Some may say it’s impossible. I say it’s neither.

The challenge includes:

1.       I cannot eat out during the work week.

2.       I must work out at least once a week.

3.       I cannot indulge in any candies, cookies, etc. during the work days.

4.       I must drink one Herbalife shake daily during the week.

To read the rationale behind these, see my blog “30 Holiday Health Challenge.” These rules apply specifically to me and aren’t guaranteed to provide weight loss. They were created to attack the weaknesses I have.

So after one week down, how did I do? Im happy to report that all challenge qualifications were met in the first week! 

The Third Day

In my opinion, the third day of any change is the worst! Days 1 and 2 are kinda new and fun. On day three, I woke up wanting a Chik-fil-A spicy chicken biscuit with no butter and a fruit cup for breakfast, a clear violation of rule number 1. But I resisted! I had a tasty Herbalife shake instead and met rule #4. If you can make it passed days 3 and 4, you can finish what you have started.

The Good Stuff

There are several things to be proud of in just the first week. I lost one pound! Very exciting considering it wasn’t my goal to lose weight. I made it to body pump and was sore for the next 3 days. I set out to accomplish something and for 7 days, I did it.

What’s the bigger picture?

But seriously, why do this? For me, it goes beyond my health during the month of December. I greatly desire to be more disciplined. I wouldn’t say I am a flake; I commit to others and perform what I say I will do for them. But more often than I would like, I am undisciplined in my own initiatives. I easily let myself down.

Someone who is disciplined will follow the path regardless of distraction or deterrence. Someone who is disciplined will complete the task despite others who may say it’s crazy or not possible to complete. Paul encourages self-discipline by comparing it to running a race.  

“Do you not know that in a race all the runners run, but only one gets the prize? Run in such a way as to get the prize. Everyone who competes in the games goes into strict training. They do it to get a crown that will not last; but we do it to get a crown that will last forever. Therefore I do not run like a man running aimlessly; I do not fight like a man beating the air. No, I beat my body and make it my slave so that after I have preached to others, I myself will not be disqualified for the prize.” 1 Corinthians 9: 24-27.

So you see the greater objective is to become a better runner, one that finishes races to gain the ultimate prize. If I am able to complete this self-induced, discipline forming challenge, I will be better for it. I will be more equipped to deal with situations that attempt to grab my attention away from God. And of course, there is the increased ability to say no in the presence of queso.

Today’s verse: “No, I beat my body and make it my slave so that after I have preached to others, I myself will not be disqualified for the prize,” 1 Corinthians 9:27.

30 Day Holiday Health Challenge

I currently work with dialysis patients. Their diet is so important that if it's not followed, they could have a cardiac arrest or over time develop bone disease. So holidays are a scary time for me as their dietitian. They also make me think of my own eating during the holiday season. Now only a fool would create and accept her own health challenge during the holidays. But, perhaps if I am thinking about my own health I won’t be focused on cookies. And let’s face it, I have been eating like it is Christmas for the last 2 months or so anyway.

I have crafted some rules for this challenge.  These are not general rules, but rather rules that apply particularly to me. This is not a fad diet or extreme restriction designed to torture myself. It’s more about strengthening my personal discipline, setting goals and achieving them, and maintaining my weight during the holiday season. Each rule is designed to address specific behaviors that need some tidying up.

Goal: Maintain weight during the holiday season.

Rule 1: I will only dine out on the weekend. Weekend will be defined as Friday evening through Sunday lunch. This will be difficult because I may have to tell friends no for dinner.

Rule 2: I will have one Herbalife shake at least once a day during the week. It’s great nutrition and easy to make.

Rule 3: I will work out at least 1 day a week. I know one day doesn’t sound like a lot, but making a conscience effort to work out instead of figuring out how to not work out will be a huge step. Besides, I tried body pump a couple of weeks ago and I really like it.

Rule 4: I will not consume cookies, cakes, patries, sugary Christmas trees, or any of the sort during normal business hours. This will most likely be the time of day these items will appear in front of me.

Given what I know to be my pitfalls, I believe these 4 basic rules will keep me focused for the next 30 days. Now I need to find something to do with my time since I won’t be looking at sugary recipes on Pinterest.   

I hope you would also create your own health challenge during these next 30 days. Do not accept the notion that all common sense in regards to food is allowed to be thrown out the window this month and then attempt to make up for it in January. That never happens, but the effects of the next 30 days will haunt you for a long time.  

Today’s Verse: “In their hearts, humans plan their course, but the Lord establishes their steps.” Proverbs 16:9.

Top 10 Weight Loss Tips

I am huge fan of queso and since I live in Texas, it’s everywhere! My cholesterol will thank me later. Last night I attempted a homemade queso. The problem with most of my cooking initiatives is that I always make recipe modifications to decrease calories. What I learned from my queso adventure is that you shouldn’t use fat free half n’ half. Much to my dismay, cheese and fat must coexist. We ended up going out for Greek food.

What is the #1 health topic I talk about? Weight loss, of course. So here are my top 10 tips. Again these are my top 10 tips. You may have other tips that worked for you. If so, please share!

10. Skip the fad diets. See my blog Fad Diets are Like False Prophets.

9. Portion control. You can enjoy pretty much any food if it’s kept within portion.  There is a difference between serving size and portion size.  The serving size is the size listed on the food label. A portion size is the amount you choose to eat. For example your portion may be 2 serving sizes. The Academy of Nutrition and Dietetics has a great synopsis of portion vs serving sizes. 

 

8. 6 meals a day or 3 meals a day? Either one. For real, either one. The point is to be consistent. Set a pattern of eating habits. If you set up an eating schedule you are less likely to make poor choices.  Sometimes this means you eat whether you are hungry or not.

7. Journal your food for just 3 days. How do you know what to change if you don’t know what is currently happening in your diet? For just 3 days write down everything you eat and drink, include amounts and the time of day too. You can see a pattern of intake. Use a free online website like Calorie Count or My Fitness Pal to analyze your food. See the Resources page. Now you can see where to make changes and what may be holding you back.

6.  Physical activity. Research is very clear that a weight loss endeavor including physical activity is more successful long term than one that does not. Find any way you can to be physical. Don’t go for P90X today if you aren’t active right now. Start small.

5. Tell others what you are doing. Most people will want to support your journey. But if they don’t know what your plans are, they may end up tempting you. Share your goals with the people you are surrounded by the most. Allow them to help support you.

4. Create goals and action plans.  Be specific. You can weasel out of a vague goal. See my blog Failed Another Health Goal?

3. Keep it simple! Don’t worry about over complicated rules or convoluted notions on foods. The more you say you can’t have a specific food, the more you want it. You will see it everywhere. Instead of limiting food options, focus on portion sizes, variety of food groups, and overall caloric intake.

2. Protein. Make sure every balanced meal has a source of lean protein. Im talking eggs, peanut butter, chicken, fish, turkey, etc. Protein takes longer to digest and helps for slow absorption of glucose. In plain terms, it keeps you fuller for longer. You will end up eating fewer calories during the day because you are fuller. Which brings me to my last tip…

1. Calories, calories, calories! Weight loss comes down to a simple equation:

                Calories in – Calories out = Net Gain or Loss




It’s simple to state but not simple to execute, I know.  Calorie reduction and energy expenditure is key to weight loss. I am not usually a fan of intense calorie counting but you may find it helpful at first till you get the hang of it. What calorie level you should use depends on many factors including height, current weight, and amount of physical activity. I usually recommend anywhere between 1300-1800 calories for women and 1500-2000 calories for men.  I would never advise anything below 1200 calories. You cannot meet your nutrient needs below that amount.

As you can see, weight loss takes a little bit of planning which equates to time out of your busy schedule. But it is so worth it! Give yourself the best chance you can by devoting some time to it.

Today’s Verse: “Never be lacking in zeal, but keep your spiritual fervor, serving the Lord. Be joyful in hope, patient in affliction, faithful in prayer. Share with God’s people who are in need. Practice hospitality.” Romans 11-12.

To Medicate or Not to Medicate?

That is the question.

Dietitians are...um…opinionated. Armed with a stack of controversial and repudiated facts, we will debate any nutrition idea. You can think of it in terms of liberal vs. conservative. (I hate to use the terms democrat vs. republican as these terms hold little meaning anymore as to which stands for what.) There are the "idealist” dietitians, or those who push for organic eating, farm-to-market principles, and who would like to see everyone with their own compost bin.  And then there are the dietitians who sit back and say, “That’s great but probably not happening in this lifetime.” We can call these dietitians “realists.”

I park myself in the realist camp. I would love to live in a world where produce is local and affordable. I would love for everyone to eat a low fat lifestyle while increasing servings of lean fish. I would love for everyone to cook at home and rarely eat out. But I live in this world where even I have to drag myself to the kitchen to cook during the week. I like to teach people how to eat in today’s world while meeting their health goals. For the record, the idealists are a necessary part of the dietetics field and I would secretly like to be a little bit more like them.

Now, the argument of artificial sweeteners continues to cause such emotional reactions in people.  We have yet to find a link between artificial sweeteners and cancer.  (I mean a scientific link with trials, studies and paid researchers. Not the latest yahoo article.) Yet we do know there is a strong link between obesity and cancer. According to Cancer.gov, obesity can be linked to esophagus, pancreas, colon, breast, endometrium, kidney, thyroid, and gallbladder cancers. It is estimated obesity can account for as much as 40% of these cancers. So if I am trying to help decrease someone’s waistline and they need the aid of artificial sweeteners to get them through the day, then so be it!

The FDA banned Ephedra,
 in 2004 due to reported
deaths and heart complications
 

Which brings me to today’s topic. Recently the FDA approvedtwo new drugs for weight loss called Qysmia and Belviq. Qysmia uses an appetite suppressant, phentermine and a drug for epilepsy called topiramate. Belviq works with the brain to reduce hunger signals. I personally am terrified to use a drug that alters my brain chemistry without a clinic diagnosis of anything wrong with my brain chemistry. But to each his own. Both drugs are designed to be used long term so that the individual is able to lose and maintain weight. Both drugs are designed to be aids.

Is it appropriate to use medication for weight loss? My quick response is no. What can medication do to change behaviors and set that individual up for long term weight loss maintenance? But upon further reflection I would say, “it depends.” It depends on that individual’s view of the drug and its role in their weight loss success. A study based on participants in the National Weight Control Registry found that only 4.3% of people used medications for weight loss.* However 20% used liquid formulas and 55% used a program or professional assistance. Meaning that approximately 80% of individuals used some sort of aid to lose and maintain their weight. But what these participants realized is that these were just aids, not solutions. They still had to reduce caloric intake and increase exercise to meet and keep the weight off.  

Now I’m a realist. While I prefer that people lose weight without the use of medications, I’m a realist. We may need aids to lose weight and the benefits of being at a long term healthy weight may be well worth the side effects of drugs.**  In fact, I have been known to use a liquid formula to maintain weight. It’s an aid, not the solution. But again, Im a realist. You absolutely can lose weight without aids, but should you decide to add them make sure and keep perspective. It’s an aid, not the solution.

*Also, this study occurred in 1997, when there fewer drugs available for weight loss.

**Side effects of these drugs are tingling of hands and feet (paresthesia), dizziness, altered taste sensation, insomnia, constipation, and dry mouth. Enjoy! J

 

Today’s Verse:  “Because he himself suffered when he was tempted, he is able to help those who are being tempted” Romans 2:18.

Will all the Drama Queens Please Stand Up!

“If it is possible, as far as it depends on you, live at peace with everyone,” Romans 12:18.

My morning reading produced this lovely verse that stuck with me all day. In fact, I chuckled when I read it. Don’t get me wrong; it’s a great directive. The part that made me chuckle was “as far as it depends on you.” How many of us have ever been in the presence of a drama queen? I would not consider myself a drama queen. I think I attempt to see things from the other person’s point of view. Maybe I am and aren’t self-aware. Either way, I have known a few women who have succumb to bouts of queen-ish behavior.  Women are generally perceived to be the ones producing most of the drama. I can’t say I disagree with that. I’m sure there are men who enjoy the drama too, but based on my boyfriend’s friendships and mine….yep, women cause more drama. Whether it’s our desire to end the dispute with us on top or we are addicted to the negative attention that a drama filled situation brings, the “as far as it depends on you” line can be lost on us.

I think the key to tackling the drama queen syndrome is to first find the peace within you. There is no better place to do that than with your health. The drama we place on our physical selves keeps us in a tailspin of perpetual bad health. Let’s look at some common drama-like attitudes that we exhibit. Let me first say, I have done them all. Maybe I am a drama queen.

• Internal negotiations. “Well I only had 200 calories for breakfast and 100 calorie snack. I missed lunch so I can have a Totino’s Pizza.” Okay, yes, Totino’s pizza is the best frozen pizza but it also has 4 grams of trans fat. No rationalizing should allow this. I’m just lucky Taco Bell stopped making the grilled stuffed burrito.

• I’ll start tomorrow.  All day binging won’t translate into a successful start to your diet or physical activity routine tomorrow. Start now instead. It doesn’t matter what you had for breakfast. You can begin making a difference right now.

• Acai Berry will help me lose weight.  Stop right there and begin thinking rationally. There is not one single food or nutrient that will cause your weight loss or solve most health problems. Only moderate intake of calories with balanced nutrients can get and keep you thin.

• I’ve tried but I have no self-control.  It goes beyond the self-control concept. Do you want to go to work every day? Most likely not but you still do. You get a reward for that effort called money. So find the reward and the motivation that will dismiss the notion of self-control and set you up for success. For more tips on successful change, see my blog “Failed Another Health Goal?”

• I’m never eating bread again or I’m not eating after 6pm.  This idea of strict food rules may be the most dramatic of all. While we like to “go big or go home” you will break your rule before you know it and the feeling of failure sets in. Never say never. (Okay I have hit my cliché limit.)

This is by no means an exhaustive list of drama-health behaviors but I think you get the point. So if we are looking to cut the drama and enhance our spiritual life, look no further than physical discipline to achieve this. Gary Thomas, in his book EveryBody Matters says, “For most of our lives we have emphasized growing our souls, not always realizing that a lack of physical discipline can undercut and even erode spiritual growth.” So the next time you are on the verge of sending the text that will only ignite the flames of drama, try aerobics instead. And as far as it depends on you, live at peace with yourself.

Today’s Verse: “Do not repay anyone evil for evil. Be careful to do what is right in the eyes of everybody. If it is possible, as far as it depends on you, live at peace with everyone. Do not take revenge, my friends, but leave room for God’s wrath, for it is written: ‘It is mine to avenge; I will repay, says the Lord.’” Romans 12:17-19.

Lessons from the Greatest Sports Movie Ever

I wouldn't exactly say I have writer's block. Well since I don't think I'm an actual writer, I should say, "I wouldn't exactly say I have faux-writer's block." (Yes, faux is in.) I have plenty of thoughts and ideas in my head. Plenty of things to say. None of them feel right at the moment and I can't seem to finish them. So I decided to flip through an issue of Shape magazine in hopes of being inspired.

As I puruse the pages of exercises I will never do and recipes I will never make, it occurs to me that my problem may be my feelings rather than my thoughts. Feelings of inadequacy that is. Who am I to write a blog? The entire notion of a blog stems on the idea that somone cares about what is in your head. Does anyone actually care about my thoughts? I cannot be that interesting or provide any information of significance.

Aww, the inner voices of doubt. Its power cripples even the most competent of individuals. A 2011 Forbes article discusses the self-doubt exhibited by many entrepreneurs. "On occassion our projected self is challenged by reality. Because entrepreneurs spend so much time projecting self confidence, pangs of self-doubt can be devistating", the author writes. Can you imagine someone who has all the nerve in the world to start a business, who lays all his ambitions on the line, may actually experience doubt and self-confidence issues? So aparantly this isn't an all or nothing sitatution. You can be confident and expericence feelings of inadequacy at the same time.

I Am Not Alone

If Americans love a good underdog story, our Christian faith is full of them. Gideon was just a simple farmer and the youngest in the family. God asked him to save the Isrealites from the Midianites. His response is understandable. A "who me?! Why?" My bible commentary makes an excellent point in regards to this section. Telling God we aren't good enough or capable enough to complete the task means we assume God doesn't know us and has made a mistake in judging us. How foolish of us!

 
Let me also reference the greatest sports movie ever made, "Hoosiers." This is not opinion; it is a largely accepted fact.  It is based on a true story of Milan, IN. A very small school who went to Indianapolis and beat the large school for the state championship. This is quitessential Indiana basketball, folks. In this real life saga, you better believe the kids had doubts in their abilities to compete on the large stage.While their skills were adequate to meet the task, they didn't believe it. They needed the one who knew it was in them to help-their coach. The story is now Indiana legend. A feat that inspires many kids to achieve the same greatness.

Is it Okay to Feel this Way?

Perhaps you don't need to feel like a champion of the world before you leap into it. And you may very well be inadequate as an individual to complete the task. Or maybe what you percieve to be your weakness and inadequacies would not cause the entire thing to crumble. Either way, you don't need to be confident and cool before you walk towards what God is asking you to do. You should already know that you can't do it alone anyway. "For none of us lives for ourselves alone, and none of us dies for ourselves alone. If we live, we live for the Lord; and if we die, we die for the Lord. So, whether we live or die, we belong to the Lord," Romans 14:7-8.

The confidence will come when your labor of faith produces its outcome. I have seen this several times when people first embark on new weight loss efforts. They have done it before with bad results. It only takes the first pound lost to build that confidence and melt away the doubt.

Besides, what is the phrase? Fake it till you make it!

Today's Verse: "Be strong and courageous, and do the work. Do not be afraid or discouraged, for the Lord God, my God, is with you. He will not fail you or forsake you until all the workfor the service of the temple of the Lord is finished," 1 Chronicles 28:20.

I am a Stress Eater. How about You?

You never know when the next stressful blow is going to hit, as I have discovered in the last two months. I never would have anticipated starting over in the city I just moved to a year ago. With a new place and a new job, life is certainly moving in a wildly different direction than originally envisioned. Don’t get me wrong. These changes are now exciting! But I first had to endure some stress. I discovered a couple of things about my eating habits during this time. It appears I have two reactions to stress depending on the stress level and duration of stress. Sounds complicated and maybe I am over thinking it. My natural inclination is to turn any situation into something related food.   

Blow off some stress with a wig party!

When faced with a low to medium level stress for an ongoing basis, I become a stress eater. You too?  My intake of restaurant food increases as my desire to cook decreases. I’m too concerned with my stress to cook at home and the fat and salt at a restaurant is oh so yummy and comforting.  Now, when the stress hits maximum peak level, it switches. I now have no desire to eat nor do I have an appetite. I lost 5 pounds that week. (This isn’t a diet I would recommend, of course.)

It really doesn’t matter if you are stressed, bored, happy, sad, or indifferent to life. Emotional eating reeks havoc on our health. The second time the Colts won the AFC championship I decided it was necessary to celebrate by indulging in some fast food. My GI tract was not celebrating with me.

Why Stress Eating is Bad

If you have ever seen The Biggest Loser on NBC, you may have picked up on a common theme. Many contestants have endured some tragedy in life. They then begin to medicate with food. The choices made during a stressful time can add to extra calories that just turn to extra weight. Or if you are bored and engage in mindless eating, you are also contributing to excess calories.

Your body creates a hormonal reaction to stress.  Cortisol is released to help us physically cope with unnerving situations. I think of cortisol as that hormone that helps me outrun bear in the woods or a wooly mammoth in the cave. It’s designed to be there during times of acute stress. When present in blood for long periods of time, cortisol will have slow long-lasting and detrimental effects. It can cause weight gain, cardiovascular disease, immune system suppression and much more. For more detailed information on the effects of cortisol, see Today’s Dietitian.

Cope without food

Hmm….what else could we do besides eat. I don’t know maybe pray? Read? Or how about exercise? Exercise is a great way to deal with stress. It helps relieve some steam while providing cardiovascular benefits and calorie burn. You could actually take your lunch break at work. My special peaceful activity is lying by the pool with a book. Whichever activity you choose doesn’t matter. The point is to let go of destructive behavior that is holding you back.

Discover what your triggers are. Find out what events will cause you to splurge on foods and develop plans to counteract them. For example, don’t keep junk food in the house. If it’s not in the house, I have to be incredibly motivated to get my shoes back on and drive the car to somewhere that has high calorie foods.  Also, try thinking of the end result of you indulgence before partaking. While trying to cover up the stress with some chocolate cake or cheese fries, we end up feeling even worse after.

What I Learned

The experience in the last two months has really opened my eyes to habits that I can improve upon. Most of all is creating a new habit that fully relies on God.

“And why do you worry about clothes? See how the lilies of the field grow. They do not labor or spin. Yet I tell you that not even Solomon in all his splendor was dressed like one of these. If that is how God clothes the grass of the field, which is here today and tomorrow is thrown into the fire, will he not much more clothe you, O you of little faith? So do not worry, saying, ‘What shall we eat?’ or ‘What shall we drink’ or ‘What shall we wear?’ For the pagans run after all these things, and your heavenly Father knows that you need them. But seek first his kingdom and his righteousness, and all these things will be given to you as well. Therefore do not worry about tomorrow, for tomorrow will worry about itself. Each day has enough trouble of its own.” Matthew 6:28-34.

I have not been good at putting this into practical use. How am I to stop worrying even when God has control? I do not think this means that we shouldn’t stress or worry about anything and just run around living careful lives.

I can think of one parallel in particular. Since I have not had a child of my own, I can only imagine what a woman in labor goes through. Is she stressed and worried about the outcome? I have no doubts. Does she however trust her doctor to guide her and help her to deliver a healthy baby? For sure! When I trust in God I know that my needs will be met, even though the situation still remains stressful. He is there as the guide through the process. “When I am afraid, I will trust in you. In God I trust; I will not be afraid.” Ps 56:3-4.

Today’s Verse: "Therefore do not worry about tomorrow, for tomorrow will worry about itself." Mt 6:34

Next Blog:  Farmers’ Markets and Organics. Your Food is Going Green!

Quick Bite: Should the Government Tell You What to Eat?

Last week, New York Mayor Michael Bloomberg proposed an initiative to limit soda portions to 16oz. Individuals and business will be fined if they don't comply with this initiative once passed. They are know considering limits on popcorn and milkshakes. This comes from a city that already banned trans fats and smoking in public. At which point does this stop?

Soda companies now provide "right sized"
portions of product, 8oz.

The mantra seems to be that this is all about education and that people are not aware of how much sugar they are drinking. Did you not know already? And if it is for the sake of education, why not just educate? Why the need to regulate?

What do you think? Should portion sizes of food be regulated?

Mystery Food Cures of the Bible

One day while perusing through Half Priced Books, I stumbled upon a book called Miracle Food Cures from the Bible. Being the geeky dietitian that I am, I knew I must immediately possess it. I thought I would share a few tidbits. I take this information to be more in the spirit of fun rather than scientific fact. Although the author is pretty convinced of each remedy’s effectiveness. There is not a single condition or disease that this book can’t treat or cure. Aging, ulcerative colitis, gout, or conjunctivitis? Cured….after you purchase the book.

Let’s examine a few of the fun cures.

Hair Loss No more

Forget hair club and rogaine. All you need is a little watercress. Drink a glass of watercress juice in the morning and all of your poisons will vanish.  Once your poisons are gone, you will re-grow your hair and prevent future hair loss.

Another method includes the use of rosemary. Use rosemary tea (the actual herb leaves, not the tea that is infused with rosemary) as a rinse after shampooing. Watch that bald spot disappear. But be patient since this may take months.

What can’t Wheatgrass do for you?

Wheatgrass has many abilities, as evidenced by Daniel 4:31-34. King Nebuchadnezzar is driven out and forced to eat grass like the cows. After he eats the grass, his sanity is restored. He was of course dreaming this scenario.

Wheatgrass claims to cause a loss of at least 4 pounds per week by increasing blood flow and metabolism. It also provides enzymes (don’t get me started on that..). It aids in relief from arthritis, colitis, emphysema, multiple sclerosis, and wounds.

Peppermint’s Soothing Properties

Peppermint oil can be used to relieve aches and pains around the body. This is not the first time I have heard of this. The author did not list the specific origin in the bible or other historical sources, but it aids in relief of headaches, toothaches and arthritis. Just rub the oil on the ache. Be careful to avoid sensitive areas such as the eyes.

Do you know where I can get some cheap shark cartilage?

Shark cartilage may provide the greatest benefit. It reduces and prevents the growth of tumors and cancers. Since cartilage does not possess a network of blood vessels, injecting it or taking it orally inhibits blood vessel growth in the body. While it is not meant to replace the traditional treatments it could be used in conjunction with a normal doctor’s supervised plan.

It was a fun romp through the Miracles Food Cures from the Bible. Again this was in the spirit of fun and not meant to support any of the above claims. My major concern with this book is that it is not well cited. It makes many claims and lacks evidence to support it. So while I think it is fun, I am keeping it in perspective and not consulting it as my first course of treatment.

See my related post “Pack Your Tool belt! Online Tools and Resourcesfor the Savvy Health Fanatics”

Today’s Verse: “For it is by grace you have been saved, through faith- and this not from yourselves, it is the gift of God- not by works, so that no one can boast.” Eph. 2:8-9.

Next Blog: I am stress eater. How about you?

Quick Bite: Fat Talk

(Quick bites are small snippets of info I find in between formal blogs. They could be recipes or things I find interesting.)

Have you ever stood in a circle of women only to find yourself in the middle of the competition in which everyone is trying to outdue each other with fat talk? You know, the "Oh, I wish I had your hips. Mine are way too big and make it hard to buy jeans." Or "Ugh, I feel fat in this. I'm having a fat day." It feels like a regular part of the female bonding experience. As if degrading yourself in front of others makes you grow closer to them when they respond with their own self-doubt.

The May issue of the Journal of Applied Communication Research explores fat talk and its effect on us. (Read the article here.) The authors found that participating in fat talk reflects lower body satisfaction, lower self-esteem and increased levels of depression. Then, the more you participate in fat talk, the less satisfied you are with your body, the less self-esteem you have, and the more likely you are to have mental health issues. Its a cycle. In short, talking bad about yourself, isnt good for your health!

I wonder if women in biblical times had such discussions. Call me crazy, but I suspect this is not what God had in mind for our inner (and outer)dialogue. If we to glorify God with our mouths (Ro 15:6), does engaging in fat talk accomplish that?

Do you engage in fat talk often?

Why do you think we do this?

Today's Verse: "May the words of my mouth and the meditation of my heart be pleasing in your sight, O Lord, my Rock and Redeemer." Ps 19:14.

Is Sugar Toxic?

I have spent the last week and a half moving. Moving is awful. The new place is great!  Im happy to be here, but the act of moving is awful. One unexpected side effect of moving, is the increased amounts of eating out. Either I am too busy to cook or as in the case right now, there is no food in the new fridge.  So with an increase in eating out comes an increase in sugar intake. 

Recently, a 60-minutes segment discussed the controversial topic of sugar. I never watch 60-minutes but somehow I happened to catch that week’s episode. When the segment started, I thought “Oh boy, here we go,” automatically assuming the segment would be full of myths and theories I would spend great time to dispel. However, to my pleasant surprise, the segment turned out to be full of factual information. 

Things I like from the segment

1. Cane sugar and high fructose corn syrup are the same- It’s true. It doesn’t matter if the sugar come from corn or cane, it’s still sugar. It will react the same in the body. I would argue that if soda had cane sugar instead of high fructose corn syrup, we would still be discussing the same problems regarding weight and chronic disease.

2. Excessive sugar intake can contribute to heart disease and diabetes- Yes in particular the monosaccharide fructose from sugar, can cause an increase in bad cholesterol, a decrease in good cholesterol, and an increase in triglycerides. It certainly attributes to weight gain with the excess of empty calories.

  

Things I don’t like from the segment

1. Natural sugar is a Darwinian signal of food safety- I’m going to need to hear more explanation of this.

2. Not enough emphasis on “added sugars”- There is a difference between natural sugars and added sugars. Natural sugars exist in fruit and dairy products. This is an important distinction that needs to be clarified.

3. There was no mention of how to find added sugars in your foods- Most manufacturers don’t use just sugar on their ingredient list. There are a myriad of names to describe sugar based on the source. It will be important for you to know how to find it on a food label. See below for more information on that.

4. Referring to sugar as “toxic.” There are so many uses of toxins today for the body. And no, a detox cleanse will not make you healthier. What does that mean anyways? I digress…Most things consumed to excess can be detrimental to the body. If we remove excess sugars from our diets, and replace it with saturated fat, will we be healthier? Or will the new (or old) toxic substance then be saturated fat?  

Just the Facts

So let’s get to the nitty gritty. Sugar becomes glucose in the blood. And glucose is the body’s main source and most efficient source of fuel.  So intake of foods that convert to glucose through digestion should be a regular part of your diet. These foods include whole grains and oatmeal; legumes; dairy products (if you are not lactose intolerant); and fruits. When these are consumed in their original forms, they are full of fiber, starches, vitamins and minerals. 

Notice in the above list, I mentioned foods that are not simple sugars. They are complex carbohydrates. However, simple sugars such as cane sugar (table sugar), high fructose corn syrup, etc. consumed in excess creates the problem. I continue to return to the notion of moderation. This is not an innate characteristic of Western culture. We are usually “go big or go home.” But eating moderately, in proper portions, allows you that piece of chocolate cake on your birthday. And we should all enjoy cake on our birthday! 

My bottom line: Sugar can be detrimental to your health when consumed in excess!

Recommendations for added sugars: 

Men get 36g of added sugar daily; Women get 24 g.

Note: 1 tsp of sugar = 4g of sugar

PS: One 12oz can of soda has 39g of sugar. All added sugars!

How to spot added sugar on the food label

You will need to read the ingredient list. Although sugars are listed on the label, you need to define source of sugar. Take for example, this food label of blueberry yogurt. There are 19g of sugar per serving. When I look in the ingredient list, I come to the first form of sugar which is the milk and blueberry. These are a natural source, so Im okay with it. When I look further I see sugar and fructose. These are added. They didn’t exist naturally in the process of yogurt. And Im not cool with these. Unfortunately, we cannot tell how much of the 19g of sugar belongs to the milk and sugar and how much is the result of sugar and fructose. So I would instead choose a non-fat plain yogurt and add my own fruit.  

Common names for added sugar on a food label

• Agave nectar
• Brown sugar
• Cane crystals
• Cane sugar
• Corn sweetener
• Corn syrup
• Crystalline fructose
• Dextrose
• Evaporated cane juice
• Fructose
• Fruit juice concentrates
• Glucose
• High-fructose corn syrup
• Honey
• Invert sugar
• Lactose
• Maltose
• Malt syrup
• Molasses
• Raw sugar
• Sucrose
• Sugar
• Syrup

What do you think? Is sugar toxic?

Today’s Verse: “Do not destroy the work of God for the sake of food. All food is clean, but it is wrong for a man to eat anything that causes someone else to stumble.” Romans 14:20.

Next Blog: Mystery Food Cures of the Bible