On my way to work, I’d stop by Wendy’s and pick up a Southwest Taco salad…thinking that fresh cut lettuce, tomatoes, low fat chili and a sprinkling of cheese would be a much better and healthier choice than a burger with fries.  I even looked at the list of ingredients on the salad dressing…an entire package totalled less than 100 calories…so how bad could one salad be?  I’d leave off the low-fat sour cream and the nacho strips and believed that this meal would keep me well within my daily caloric allowance of 1500 to 1800 calories. 

But boy, was a wrong!

When I finally got a free moment to just relax and think, I decided to take an inventory of my eating habits and went online to view the restaurant’s nutritional data.  I scrolled down the list and found the Southwest Taco salad…in all of its glory, with salad dressing, nacho strips, chili and sour cream, the “healthy choice” topped out at 770 calories…a little less than half of my calories for the day!  And I thought I was doing well with my eating. 

But oh, how we can be deceived…and how we can deceive ourselves.

Intellectually, I knew better than to believe that a fast food restaurant would take portion-size and caloric restriction into account when preparing “healthier” options such as salads and wraps.  Shredded cheese is not measured by the serving size but tossed over the lettuce without regard to portion control. 
Food options are not already proportioned as meals containing no more than 1/3 or 1/4 of your daily caloric allowance. 

By eating salad (even if it’s laden with calorie-rich condiments or dressings) we all fall into a false sense of comfort.  We believe that we’re eating healthy and open ourselves to the occasional dietary indiscretion or splurge.  We say to ourselves, “I had a salad for lunch, so I can definitely afford to eat this small slice of pie or small scoop of ice cream.”  No matter how well-intentioned we are, we can all fall prey to unhealthy food choices. 

You’re not alone and we can fight this battle together. 

Here are 3 easy steps to follow when it comes to sticking with your food plan when you’re caught eating out:

1.  Weigh your options.  This step requires some preparation.  If you know you’re going to meet up for lunch or dinner at a new restaurant, search online and see if they have a sample menu available.  Make a short list of those items that sound interesting and may fall within your food plan.  When you get to the restaurant, don’t be afraid to make the meal “your way” by requesting high-calorie items (like sauces and dressings) on the side.  You’re paying for it, so you should get it just like you want it. 

2.  Stick to your guns.  Don’t be tempted by what someone else is eating…so order first.  If you see one of your friends going down with the ship and ordering the most decadent, creamy and sugary item on the menu, don’t fret.  You’re either going to pay now (by missing out on those 1000 extra calories that you don’t intend on burning off) or you’re going to pay later (with those extra unwanted pounds)…but I can assure you this one thing…YOU WILL PAY!

3.  Less is better.  The simplier the ingredient list, the easier the preparation, the smaller the portion size…the better.  Grilled fish with steamed asparagus is simple, it’s clean and it’s a whole lot healthier than baked fish with crab and cheese stuffing and a side of sour cream whipped potatoes over a bed of creamy spinach. 

You see the difference…Simple versus Complex.  Healthy versus Calorie-rich.  In-control versus Over-indulgent.

So learn from me, The Health and Wellness Queen, don’t forget the basics.  Know exactly what you’re eating. 

Keep a food diary and actually take an inventory every once in a while. 

And keep striving.  Healthy living is not a sprint…it’s a marathon!

To your wellness,
Dr. Traci Ferguson, The Health and Wellness Queen

My family and I recently traveled to Atlanta for the USA Weightlifting Olympic Trials and decided to take our first family road trip.  Even with the rising cost of gasoline, traveling with our son, Rufus, was much more enjoyable and fun on the road rather than in a cramped row on an airplane.  So instead of having to convince a two year old that airplane aisles are not made for running, we could let Rufus run and jump around the rest area, toss the football and enjoy the changing scenery all within the comforts of our car. 

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How can food still be so affordable when gas prices are through the roof?
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Even with the soaring price of gas, I was amazed to see all the billboards advertising food specials from McDonald’s two for two dollar breakfast sandwiches and family restaurants touting $8.99 steak and egg specials.  I kept asking myself how can McDonald’s afford to continue to offer such good prices?  Aren’t these restaurants feeling the same money crunch when it comes to shipping and delivering their goods as the rest of us?  Or are they somehow immune to the rising cost of doing business? 

What I’ve come to realize is that these companies are continuing to do business are usual.  Their mantra is sell…sell…sell.  So instead of making a large profit on each individual purchase, these companies are banking on selling more value meals and more super meal deals so they can turn a greater profit on the sheer volume they sell.

But what are they really selling?

Are they selling healthy food items?  Are they offering deals on the healthier food choices?  Are they making it easier and more convenient for you to grab a quick bite to eat?  Are they helping you reach your goal of getting in swimsuit-ready shape? OR…

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Are they making it harder for you to eat the right foods?
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Making good food choices on the road is hard even when you’re traveling with a fitness expert.  My husband, better known as the Strength and Conditioning King, always has good nutritious snacks on hand when he’s traveling, whether across town or across country.  We keep low fat and low calorie snack options in the house, in the car and wherever we go, so that we aren’t tempted to partake of the daily special at the golden arches. 

Why add those unnecessary calories when all it takes is a little preparation? 

Before we headed to fill up our car’s tank, we headed to the local grocery store to fill up our “food tank” with affordable, travel-proof snacks and meals for the family…Little Rufus, included.  For Rufus, we stocked up low-fat soy milk, fruits and plenty of water…everything a two-year old could ask for. 

The only stops we’d need to make on the road would be for refueling the car and refueling our caffeine tank with a fresh brewed cup of java.

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The key is in the preparation
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Prepare to travel healthy, prepare to eat healthy and prepare to live healthy. 

I know it’s not easy to switch gears when you’re traveling on vacation. You want to get away from the stress of work and really enjoy your vacation…but now is not the time to vacation from your healthy lifestyle. You’ve successfully eliminated those high fat, high cholesterol foods you used to keep at home in the pantry.  You’ve even stopped those mid-afternoon breaks by the vending machince but when you’re away on vacation you can’t completely avoid the onslaught of “all-you-can-eat buffets” and fast-food restaurants. 

You have to physically go out of your way to make healthy food selections while on the road. That’s why preparation is so important.  Good preparation requires that you shop for healthy food choices before you take your next trip.  Make a list of all the easy to carry foods you enjoy.  Stick to foods that are unprocessed and high in fiber and other nutrients and are low in fat and cholesterol.  Your list should include whole grain foods, fruits and vegetables and your choice of low or non-fat diary products.  Make sure to carry along a cooler large enough to store your bounty and you and your family will be ready to set off on your next adventure! 

Now that you’ve prepared your food for the trip, turn your attention back to your mode of transportation.  Unfortunately, the days when you could just jump in the car for a day-trip without a care in the world are long gone.  If you’re anything like me, you’ve already figured out which gas stations in your area consistently offer the most affordable gasoline prices…you’re already begun to consolidate your errands so that you consume the least amount of gas…you’ve cut back on all the fat in your monthly expenses (no pun intended)…and you still want to know what more you can do to live healthy.  And you’re not alone. 

Many people…friends and family alike, have been asking me what more they can do to lose weight, to get their high blood pressure or diabetes under control and what they can do to decrease their risk of cancer and other chronic diseases.  Over this past year, I have been working tirelessly to compile the most up-to-date medical information that will address your most pressing health concerns. 

In my soon-to-be released book 21 Secrets to Amazing Health I’ll provide you with your own personal guide to incredible health and wellness…giving you timely and practical guidance on your journey to a lifelong of healthy living.  As a board certified physician and a health and wellness expert, I, Dr. Ferguson, the Health and Wellness Queen am committed to giving you the information you need to make the best decisions for you and your family.  We are all concerned about what legacy we’ll leave our children and what type of environment and climate we’ll bequeath to the next generation.  Equally important is the style of living our children will inherit. 

As concerned and dedicated members of society, we want to give our children and grandchildren the best blueprint for healthy living and this means that we have to lead by example and show them what it means to live healthy.  The 21 Secrets to Amazing Health will give you that blueprint you’ve been searching for and will be your key to unlocking greater health and longevity.

So keep on the lookout for my book 21 Secrets to Amazing Health because I know you want only the best for your family.

To your health and wellness,

Dr. Traci Ferguson, The Health and Wellness Queen

The day started early at 4:00 am as we were gearing up to drive to the starting line for our race.  But we didn’t struggle to find a good parking space or have to wade through a sea of runners because we were the only two people lining up for this race. 

The  Ferguson family (myself along with my husband, his parents and aunt) were all scheduled to run in the Atlanta Half-Marathon on Sunday but due to a death in the family, we had to cancel our trip to Atlanta. Once we knew we had to change our plans, my husband, better known as Coach Ferguson, sprang into action to plan the first annual Ferguson Family Marathon and Half-Marathon. 

Everyone had been training for weeks for this day and we didn’t want to postpone the race.  So as my husband and I set off to begin the first leg of the marathon, I knew this day would be a turning point in my life.  The sheer determination to finish my first marathon, drove me to complete mile after mile through the sun, the rain and the pain. 

As my husband and I completed the first 13.1 miles just as the sun was rising, we joined my parents-in-law and aunt as they started on their leg of the race…to encourage and motivate them for the next 13.1 miles. 

While the sun heated the air and the warm breeze was blowing off the ocean, many other joggers and walkers along the path didn’t seem to notice our monumental undertaking.  When a older couple asked us what organization or program we were racing for, my father-in-law responded without hesitation…”for our health and wellness.”  But it wasn’t until the storm clouds came and the skies opened up with rain dropping in sheets that bystanders began to notice that something was different.  We weren’t stopping!  We kept putting one foot in front of the other. Even with the rain obscuring my vision, I kept right on going towards the finish line. 

We weren’t going to let a change in plans or a little rain stop us!  We’d all come so far already…not just in miles but in terms of our health.  Since the new year, we have all made incredible strides in the realm of our health and wellness: 

My father-in-law has lost an amazing 25 pounds and now looks years younger….like he did when playing football in college.

My mother-in-law has dropped 4 dress sizes since starting on her half-marathon training program.

My aunt has lost over 30 pounds since working with Coach Ferguson and the Health and Wellness Queen to revamp her lifestyle….by eating healthier and exercising. 

And my husband and I have completed our third race this year…a half-marathon in January and another half-marathon 3 weeks later in February and now a full marathon!

We’ve made the commitment to ourselves, to our family and to the world, to live healthier and that means sharing our experiences and successes with you.  I’m committed to helping you make the change to live healthier by arming you with the information and knowledge needed to make better lifestyle choices. 

The key to success is getting the right information at the right time.  To accomplish this goal of getting the word out on healthy living, I’m in the process of publishing my first book entitled “21 Secrets to Amazing Health“—-your how-to-guide on living healthier. 

I am super excited to finally give you an opportunity to experience the Health and Wellness Queen as never before.  From heart disease to sexual health, I discuss my secrets to living a more energized and more healthful life.  The Ferguson family success stories are testimony to the power of knowledge when it comes to your health and wellness.  You’ll definitely want to grab a copy of this book!

To your wellness,
Dr. Traci Ferguson, The Health and Wellness Queen

P.S. Keep on the lookout for Dr. Ferguson’s book “21 Secrets to Amazing Health” ….it will change your life. 

Do you ever wonder how you’re going to make it through another hectic day?

Do you want to do more with your life than just exist?

Are you ready to make a change that will last a lifetime?

Well, if you answered Yes! to any or all of these questions….please read on.

Today is the first day of your new life! 

A new life filled with healthy eating and healthy living.  Now we all know the first day of anything is always the hardest day.  Think back to the first day of school, the first day at a sleep over camp or the first day at a new job.  The one good thing about the first day is that it only lasts one day!  So when you’re faced with changing your life, with trying to combat years of bad habits, years of neglect, just remember that change begins with the very first step.  And in terms of healthy eating….the first step is learning what eating healthy really means. 

Are you on your way to being the next Biggest Loser?

One of my favorite shows is The Biggest Loser.  My husband and I love to watch marathons of The Biggest Loser along with Celebrity Fit Club, not because we like to watch people pushed to the brink and not because we like to see people almost reach their breaking point….but because we enjoy watching people commit their lives to living better and living healthier.  As you may know from your own struggles with weight loss and weight gain, healthy living is not a one-time phase. 

What people do wrong with their weight loss plan is they fail to look beyond losing the pounds.  They fail to plan for the days, the weeks and the months after reaching your goal weight.  Some people get so excited about losing weight that they stop following the scripted plan and start doing what they’ve always done and then they watch in horror and disgust as the pounds return—the infamous yo-yo dieting—a vicious cycle of weight loss and weight gain.

Throwing away your food crutch….

Healthy eating means learning how to eat properly and how to avoid the pitfalls of hidden fat, hidden calories and hidden extra pounds in the foods you call “comfort foods”, “down home cooking,” or food from your favorite restaurant.  I had a surprising wake-up call one day when I decided to look up the caloric content of my favorite specialty burrito from the neighborhood Tex-Mex restaurant.  When I read the amount of calories and fat in the one item I had recently ordered, I was shocked to learn that the one burrito I thought was only a single serving was in fact two servings and the total number of calories I had consumed was more than 1500 calories!  That’s about the total number of calories I should consume in a day….let alone in a single meal! 

I’d mistakenly eaten my entire day’s worth of calories in one meal.  No wonder the pounds were slow to come off even with all the exercise I was doing.  When I stopped indulging in those frequent take-out meals I miraculously saw the pounds disappear.  I had to do a little research on the internet to find out the true caloric content of that take-out entrée to find the real reason why my weight loss program had stalled. 

Unlocking your key to weight loss success….

After realizing that I had just discovered the secret to my weight loss success, I knew I needed to fine tune my eating habits and get on a real program of eating healthier….and increasing my daily exercise.  With the extra “hidden” calories eliminated from my diet, I could again step on the scale and see the fruits of my labor…the lost pounds and a thinner body. 

Whatever your goal…whether it’s losing 10 to 15 pounds over the next several months, losing the weight to gain better control of your blood pressure or diabetes or to live long enough to see your grandchildren grow up…pick a tangible goal that you can follow.  Constantly remind yourself of your goal first thing in the morning and right before you drift off to sleep.  Use your goal to motivate you to continue on your quest for a healthier lifestyle.

This is your start.

Forget about your old habits of putting on the pounds with each passing year, forget about the many failed diets you’ve tried in the past, forget about every negative word that’s spoken or negative thought that crosses your mind when it comes to your goal of healthy living.  Now is the time to start feeling better about yourself—both physically and emotionally.  Being overweight takes its toil on your physical body but it also plays on your emotions, on your mental state and on your spirit.  If you can’t muster enough energy to take a walk in the park with the family or push the food cart around the grocery store…then no wonder you don’t feel up to another fight with the scale. 

Don’t let your current condition determine the rest of your life.  Just because you have a few extra pounds to lose…your blood sugar hasn’t been under great control lately….or you’ve tried pre-packaged food plans, bought the latest infomercial weight loss product but still can’t lose the weight ….don’t give up.  Dr. Ferguson, the Health and Wellness Queen is here to help you take back control.

Here are five simple steps that you can take now to reach your goal of healthy eating and healthy living.

Step 1:   EAT BREAKFAST. 

A wholesome breakfast (not the coffee and donuts kind that some may call breakfast) helps your body rev up for the coming day.  After not eating all night, your body is ready to get energized and it needs nutritional sustenance to help you focus and concentrate on your morning agenda.

Step 2:  GET ACTIVE.

GET WALKING…or cycling, or jogging or swimming…anything that will increase and sustain your heart rate for at least 30 minutes on all, if not most days of the week.  See your doctor before beginning any weight loss or exercise program to make sure you are fit enough for exercise.  Once you’ve received the “all clear”, then get walking—briskly.  Studies have shown that brisk walking will help you lose weight…not as much as more strenuous or intense exercise but it will bring about results.  So if you can’t jog because of arthritis, don’t fret….you’ll still lose weight by walking.  Your weight loss will be less dramatic but you will see a significant improvement and change….just keep with the program. 

Step 3:  PACK YOUR LUNCH.

This step takes a little planning but its well worth the extra time.  If you don’t have any healthy options at work or at school, follow Step 3 and pack your lunch each day.  You’ll be amazed at how easy it will be to stick to your healthy eating plan if you keep healthy food on hand and within easy reach.  You’ll be tempted to visit the snack machine or grab a donut from the break room if you don’t anticipate these daily snack breaks.

Step 4:   CUT OUT THE REGULAR SODA, fruit juices, and all those empty calories. 

Diet soda has surely come a long way over the years with many more no-calorie and low-calorie beverage options from which to choose.  And water today has just as many options…carbonated and non-carbonated…flavored or non-flavored…with or without supplements or just plain old tap water.  Avoiding sodas will dramatically improve your weight loss results and keep the pounds off. 

And the final step to healthy eating and healthy living is…..

Step 5:   KEEP A FOOD DIARY. 

Writing down your food intake daily will help you really think about your food choices throughout the day.  Before you sneak a bite of that cake, you’ll be reminded that what you eat will be written down for you to remember and reflect upon days and even weeks later.  Your food diary will your checks and balances when it comes to adhering to your goal.  The diary keeps you accountable because it’s written there in black and white.  You can’t sugar coat the facts when they’re staring you right in the face.  Like life goals and dreams, your food diary will make food and its impact on your life more real and more tangible when you can actually see what you’ve been eating on a daily basis.  So grab a little notebook that you can carry with you at all times and start recording what you’re eating.

These 5 simple steps have made a world of difference in my continued success with healthy eating and healthy living.  It helps my entire family stay on track when it comes to losing weight and keeping the weight off. 

To your continued wellness,
Dr. Traci Ferguson, The Health and Wellness Queen

P.S.  If you’re ready to jump-start your weight loss program and add a great exercise workout to your arsenal then order your Working Out with Rhadi DVD now!

At the age of 54 she just underwent a total knee replacement because of severe osteoarthritis and rheumatoid arthritis of her knee.  She has been complaining of pain in her joints especially her knees for years now.  I remember being in high school…many years ago, of course….and my mother wearing knee braces to work and often asking me to get her a bag of ice so she can ice her swollen joints after a hard day of work. 

I was very active in high school running track during the spring and performing on the Pom Squad during the fall and winter months.  So I was always outside doing something, whether it was working out at the track or trying my hand at tennis. 

Because of my mother’s worsening arthritis, she couldn’t participate in these activities with me.  She’d drive me to practice, to the park or to the local outdoor track but had to sit on the sidelines…on the benches and just watch me.  When she did try to venture out on the track and just take a walk around a couple of times, she’d wind up paying for that small bit of exercise for the next several days with soaks in the bathrub, knee rubs and even with me walking on her back as she was sprawled across the living room floor.  This was her life. 

The manual labor she performed on a daily basis at work and her being slightly overweight all contributed to the total knee replacement surgery she eventually needed.  She’d already gone through the rounds of ibuprofen, glucosamine and chondroitin, steroid joint injections and even had courses of oral steroids and stronger, more potent medications to try and control her autoimmune disorder—rheumatoid arthritis.  She even contemplated other alternative techniques to control her knee pain, from acunpuncture to cartilage injections.  After much discussion with her physicians and her family, my mother ultimately decided to have her knee replaced.

I’m going to take you through her journey of treatments to help you make the right decisions when it comes to fighting back against your knee pain. 

Let’s first talk about the basics.

Arthritis is one of the leading causes of disability in the United States, which means millions of Americans are unable to work full-time or even part-time due to disabling joint or skeletal pain.  Arthritis has significantly impacted the pharmaceutical industry with the onslaught of prescription medications like Vioxx, Bextra and Celebrex and the highly publicized removal of Vioxx from the market and the resultant Vioxx lawsuits.  When you hear people talk about arthritis in the joints, it’s typically osteoarthritis, one of the most common joint disorders. 

Osteoarthritis refers to the degeneration of cartilage in the joint—usually weight-bearing joints, such as the knees and hips—and resultant narrowing of the space between the opposing bones, causing the bone-on-bone pain and discomfort you may experience.  As the cartilage wears down, the normal lubrication of your joints disappear increasing the irritation and inflammation of your joints which can lead to swelling in the joint, decreased range of motion and of course, pain!

Osteoarthritis can be hereditary or a direct consequence of prior injury to your joint—like a torn ligament, fracture or surgical intervention.  But there are several other factors within your control that can help slow the degeneration process…..

These modifiable risk factors for osteoarthritis include being overweight and overuse injury.  For those athletes who have made careers in sport, osteoarthritis is the price you pay for fame.  Ask any retired football player, baseball pitcher or elite judo player and you’ll find someone who’s dealing with osteoarthritis on a daily basis. 

Ibuprofen and other Non-Steroidal Anti-inflammatory Drugs help to reduce the joint inflammation and swelling and therefore, can decrease pain and help restore your normal functioning at the joint.  The newer but more controversial anti-inflammatory prescription drugs like Vioxx and Celebrex also help to reduce joint inflammation along with decreasing the risk of gastrointestinal irritation which can limit your ability to tolerate this class of drugs.  Acetaminophen is in a different class of drugs and is useful in decreasing pain although acetaminophen is not as effective as NSAIDs in reducing the inflammation associated with arthritis.

If these over-the-counter drugs don’t bring relief, nutritional supplements such as glucosamine and chondroitin sulfate have inconsistently shown significant improvement in joint pain and physical function but just talk to anyone who has had success with these supplements and you’ll become a believer.  Research studies have also shown that joint injections of corticosteroids result in significant reductions in pain and many of my patients typically have noticeable improvement in function….like being able to take walks after dinner, work in the garden or even now walk from the car to the grocery store without the assistance of a cane or walker. 

Other nonpharmacological treatments include rehabilitation therapy like physical and occupational therapy which concentrates on restoring joint range of motion and developing muscle supporting strength about the joint (especially your quadriceps) to take the pressure and load off the joint…..exercise programs (either land-based or aquatic)….and of course, weight loss.  The more weight your hips and knees must carry the more trauma and damage they undergo and the sooner you’ll develop severe degenerative changes with complete loss of cartilage and destructive changes to the bones. 

Alternative therapies such as acupuncture have recently become more popular with people trying to find a more holistic approach to chronic conditions such as osteoarthritis.  Acupuncture is becoming a more accepted alternative to traditional medical therapies and is open as an option for people willing to explore the possibilities.  Clinical trials do exist that show a moderate improvement in pain relief in the short run but longer, more robust studies are needed to compare acupuncture to other traditional medical therapies such as anti-inflammatory drugs. 

And when all else fails….there is surgical intervention….knee replacement.  Surgery should not be taken lightly and should be considered after you have exhausted other non-invasive therapies because along with surgery comes work…with rehabilitation and recovery. 

So, when you’re faced with knee pain, discuss treatment options with your doctor.  Develop a gameplan to help fight the effects of arthritis which may include physical therapy, weight loss and exercise. 

To your wellness,

Dr. Traci Ferguson, The Health and Wellness Queen

P.S.  When your physician says you’re ready to participate in an exercise program,  don’t let another day pass before getting your copy of the Working Out With Rhadi DVD that strengthens your upper body, your core musculature and your lower body for a total body workout!

So get your grocery lists ready….here’s the list.

1. Whole grains:  What many of us are used to refined grains that only contain one part of the grain, the endosperm such as white rice, white bread and white flour.  These refined grains don’t contain the other parts of the grain which are associated with the health benefits of a lower risk of cancer and heart disease. 

“Whole grain” refers to all three parts of the grain kernel (the germ, bran and the endosperm).  A diet high in whole grain is associated with a lower risk of cancer—from colorectal cancer, breast cancer and prostate cancer to stomach cancer.  Whole grain foods like whole-wheat flour, oatmeal, brown rice and cracked wheat contain dietary fiber, B vitamins, vitamin E, selenium, zinc, copper, and iron.

Aim for 3 servings of whole grains per day…one serving is a slice of bread or a bowl of whole grain cereal!

2. Phytoestrogens found in soy products, spinach, broccoli and other fruits and vegetables have been associated with a reduced risk of certain cancers like lung cancer and breast cancer.  Phytoestrogens are plant-derived compounds that have some estrogen-like effects and may be useful in relieving post-menopausal symptoms.  

3. Green Tea is a popular beverage that studies have shown to be promising in lowering your risk for cancer.  A key component in green tea, EGCG ((-)-Epigallocatechin-3-Gallate) acts as an antioxidant and helps prevent tumor growth in laboratory studies.  More human clinical trials are needed to determine the exact impact of green tea on lowering certain cancers but it doesn’t hurt to add green tea to your daily beverage intake. 

Just beware of prepared green tea beverages which usually contain excessive calories and added sugars…all which can negate a healthy lifestyle. 

4. Calcium and vitamin D found in dairy products have been shown to lower the risk of colon cancer and also breast cancer in younger (premenopausal) women.  To get the recommended dose of calcium—at least 1000mg per day and of Vitamin D—at least 400 international units per day, you need to eat at least 3 servings of dairy each day or if you’re lactose intolerant or don’t like dairy, calcium and vitamin D supplements may help.  In addition, getting your recommended daily dosage of calcium and Vitamin D will build healthier and stronger bones.

5.  Tomatoes which are rich in lycopene, a potent antioxidant, helps fight prostate cancer.  The exact mechanism of action is not known but what researchers do know is that it’s the whole tomato and not just the lycopene that lowers the risk of prostate cancer.  One study published in the Journal of National Cancer Institute showed that eating two or more servings of tomato sauce per week lowers the risk of prostate cancer by over 20%. 

Instead of white sauce, try some red tomato sauce on your pasta or add some extra pizza sauce to your homemade pizza.

So the next time you head out to the grocery store, pick up a few of these healthful foods and help lower your risk for developing cancer…..another important reason to eat healthy!

To your wellness,

Dr. Traci Ferguson, The Health and Wellness Queen

Foods that were once advertised as being good for you or you thought were healthy and good for you are now placed on your own personal “Do Not Eat” list.  Years ago I remember watching commercials about the goodness and wholeness of eating eggs….even showing you that eggs can be eaten anytime of day and not just for breakfast.  But with heart disease being the number killer of men and women in the United States, with the onslaught of new cholesterol lowering medications being developed every year and advertised incessantly on television and with the barrage of food disclaimers on everything from dinner menus to recipes, we are constantly being bombarded with the horrors of eating eggs. 

Now for some individuals eggs are avoided for personal beliefs—to avoid eating any animal products but other individuals avoid eggs for reported health reasons—“my doctor told me to stop eating eggs because my cholesterol is high.”  Now as a physician and practitioner of medicine, I’m only going to address the health aspects of food and leave any personal belief systems aside. 

MYTH #1
The first food myth that I want to dispel is—“Eggs are bad for your health.”  Eating eggs—in moderation—is NOT bad for your health.  Eggs are a great source of protein, the building block for muscle.  The egg yolk is the major source of cholesterol in whole eggs with one large egg (with yolk included) containing about 213mg of cholesterol. 

The daily recommended amount of cholesterol is less than 300mg a day. 

That means if you ate two whole large eggs for breakfast who would have consumed about 142% of the total amount of cholesterol that you should eat in a day. Now I don’t know anyone who eats a hearty breakfast and only eats 2 eggs—where’s the biscuit, the sausage, the buttered toast, the grits with cheese?  A homemade—made from scratch—biscuit will also contain cholesterol from the shortening, butter or buttermilk added to it and the sausage, cheese and butter all contain cholesterol which will undoubtedly catapult your daily intake of cholesterol into the stratosphere and way over the 300mg mark when it comes to your daily cholesterol intake. 

So if you still want to eat eggs and eat the rest of your meals throughout the day all while maintaining a daily intake of cholesterol of less than 300mg, you will need to modify the way you eat eggs. 

You can lower your daily intake of cholesterol by eating egg whites instead of the whole egg so that you can have that 4 ounce steak for dinner or you can request an egg substitute for your omelet instead of eating your usual 3 large egg omelet with 639mg of cholesterol—which is over 2 times your daily recommended intake of cholesterol!

Using your knowledge about eggs you can make healthier and wiser decisions about how you’ll take your eggs the next time you’re ordering breakfast.

MYTH #2
The second food myth that I want to correct is “Carbohydrates are bad when you’re trying to lose weight.” 

All carbohydrates are not created equal. 

Some carbohydrates are considered “simple carbohydrates” because they are easily digested and broken down to glucose, the key tool used by your body to produce energy.  Simple carbohydrates are found in fruits, fruit juices, honey, molasses, corn syrup and sugar.  Refined sugar found in many processed foods such as snack cakes, candy bars provide a large amount of simple carbohydrates but have very few, if any, essential nutrients such as vitamins and minerals. 

Complex carbohydrates on the other hand take longer for your body to digest, resulting in a more steady flow of usable energy in the form of glucose.  The body takes time to digest whole grain breads, cereals and pastas and vegetables giving you more energy over a longer period of time and avoiding that all too common “post-sugar slump” that is so predictable after eating a significant amount of simple sugar.  In addition, these complex carbohydrates also come packed with necessary vitamins and minerals that your body needs to perform properly.

Many of you may have heard of the “glycemic index” being purported as the key to measuring how a certain food will affect your blood sugar level.  The glycemic index is just a measure of whether a food is a simple carbohydrate or a complex carbohydrate. 

A low glycemic index food will have a small or low effect on your blood glucose level because the carbohydrate is broken down slowly—so this is a complex carbohydrate.  A high glycemic index food results in a large swing in your blood glucose level—because the food is quickly and readily broken down to glucose after ingestion—this is a simple carbohydrate. 

But don’t worry….you don’t need to take a class on the glycemic index to figure out what’s a simple carbohydrate and what’s not.  Just follow this simple rule—if the food tastes sweet—it’s a simple carbohydrate with a high glycemic index and should be eaten in moderation. 

Now you’re probably asking yourself right now, “So what’s the big deal with simple carbohydrates?”  Simple carbohydrates that come in the form of refined sugars found in candy, table sugar, regular sodas increase your overall caloric intake without providing you with any nutritional benefit and increase your overall risk for obesity related diseases such as diabetes and heart disease.  

MYTH #3
And the third most common food myth is “All fats are the same—bad for you.” Certain animal based fats such as lard and shortening contain high levels of saturated fat which can increase your LDL cholesterol level—your “bad cholesterol” level.  High levels of LDL cause cholesterol plaques to form in your arteries affecting the arteries that supply your limbs, your brain, your heart and even your kidneys.  With continued cholesterol deposition in your arteries, these arteries will become narrower over time and ultimately, the arteries can become so small that blood and therefore oxygen and other nutrients can’t travel to parts of your body, leading to poor blood circulation and increasing your risk for amputation, strokes, heart attacks and kidney failure. 

Unsaturated fats such as polyunsaturated and monounsaturated oils are found in fish, nuts and vegetable oils.  Unsaturated fat does not raise your “bad cholesterol” (LDL).  In fact, oils derived from plant and nut sources don’t contain any cholesterol at all!  These unsaturated fats are the preferred type of fat/oil you should consume because it contains essential fatty acids—omega-3 and omega-6—that your body needs.   Most people get their recommended amount of oil by eating fish and nuts and using salad dressing and cooking oils. 

According to the U.S. Department of Agriculture young adults should average 6 to 7 teaspoons of oil daily and older adults should average about 5 to 6 teaspoons of oil daily depending on their daily physical activity level.  To give you a better idea of what exactly is a teaspoon of oil….one tablespoon of vegetable oil is equivalent to about 3 teaspoons of oil; 1 ounce of nuts is equal to about 3 to 4 teaspoons of oil; and 2 tablespoons of salad dressing yields about 2 teaspoons of oil.  So you can see, if you eat about a small handful of nuts—about 2 ounces—you’ve already reached your recommended allotment of oil for the day and any other oil containing products such as salad dressing, mayonnaise or margarine would be in excess. 

So read the nutrition label on foods and choose unsaturated fats and oils in recommended quantities to avoid raising your “bad” cholesterol…this is a healthier option to getting the essential fatty acids that your body needs to regulate inflammation and your immune system.

To your wellness,

Dr. Traci Ferguson, The Health and Wellness Queen

P.S.  Pick up a copy of the Backyard Workout Manual and get your copy of the World’s Easiest Food plan that makes picking the right foods a piece of cake! 

…..those extra 10 pounds that many people put on between Thanksgiving Day and New Year’s Day.

Let’s not forget about that extra slice of pie or cake you just had to have before finally calling it quits…or that after dinner nap you couldn’t help but take after not being able to move up from the couch. Overindulging in a good home-cooked meal is so common place now that even advertisers are getting in on the trend and commercialize on our overeating by showing buffet tables full of every known high calorie food options available.

But you don’t have to sit down and let those extra 10 pounds take control over your life.

Now is the time to reclaim your waistline….and get back those extra 10 pounds before they get the best of you.

Like The Strength and Conditioning King said in his recent post to remember to enjoy your family during this holiday season….and that “food is just a tradition and a perk— NOT a necessity!”

The Health and Wellness Queen wants to share with you 7 Survival Tips to avoid putting on those unwanted extra 10 pounds during the holiday season.

1. Don’t skip meals. When you starve yourself all day, your metabolism slows down and prevents you from burning off all those extra calories.
2. Travel with an Option B food plan….which means if you know you’re going to have dinner over Grandma’s house who doesn’t cook with anything but real butter and real shortening then offer to bring your own healthy side dish or entrée.
3. Avoid high fat and high cholesterol laden food items….and choose more fresh vegetables and fresh foods that aren’t processed.
4. Maintain a good balance of protein, whole grains and vegetables…even when sitting down to dinner at Grandma’s.
5. Limit your caloric intake at each meal to avoid piling on over 2000 calories on your plate.
6. Stand up for yourself and your health and don’t let others convince you that that extra piece of pie won’t hurt…..and the last and final Survival Tip to avoiding those 10 pounds is to….
7. Exercise! Start your morning by using your Maximum DB Training, Backyard Workout, or Working Out With Rhadi DVD . This will serve double duty by suppressing your appetite and boosting your metabolism.

This is the final and best TIP to surviving the holidays!!

So while you’re out getting the best prices for gifts, don’t forget about the biggest gift of all….your health….and what you can do right now to stay slim and healthy for the holiday season.

To your wellness,
Dr. Traci Ferguson, The Health and Wellness Queen

P.S. Remember the “Black Friday” http://www.rhadi.com/sales/black_friday_72hour_sale.html sale ends on the 26th of November to get your copy of the Backyard Workout, Working out with Rhadi DVD or Maximum DB Training.

…you hundreds of dollars on your monthly prescription bill with their revolutionary generic medication program AND

…millions of people from walking around with blood pressure so high, you’d be amazed that they haven’t had a stroke yet. 

…families from having to choose between buying their medications or buying groceries.

AND most importantly, Walmart saves you from having to struggle yet again to stick to your healthy living program and I truly believe that Walmart’s $4 prescription generic drug program saves lives!!

I see it everyday. 

Elderly people who have Medicare but may not have adequate prescription coverage to pay for the medications they need.

Working parents who may not have health insurance offered to them because they don’t work full-time or even if they do work full-time, can’t afford the monthly premiums and survive, so they opt to forgo health insurance and hope for the best.

Or your “forever students” who are too old to still be on their parents insurance but clearly can’t afford to purchase their own individual health insurance policies.

And even if you’re fortunate enough to have insurance, you may not have adequate coverage to afford all the medications you need for your blood pressure, diabetes, asthma, cholesterol or heart disease.

These $4 prescriptions are for generic drugs….drugs that are no longer under pharmaceutical patent and therefore can be manufactured at various plants and cost signficantly less than their brand or trade name counterparts. 

But before switching from a brand name drug to a generic drug, discuss any potential side effects or change in drug strength with your doctor.  Your doctor will be able to answer your questions regarding whether the generic version of the drug is right for you and your situation. 

If you’ve been walking around with blood pressure as high as 250/130 (with normal blood pressure being 120/80) and you haven’t heard about Walmart’s $4 prescription program…then ask you doctor.  Don’t wait another minute, another hour or another day before discussing your future health with your doctor. 

Just because you don’t have insurance, doesn’t mean you don’t need or deserve to be treated for your medical condition.  If your symptoms are so severe that you don’t know how you’re going to get out of bed or make it through the day, head to your local emergency department for urgent evaluation.  If they prescribe a medication and you wonder if you can afford it, speak up and ask….”Is a generic available?”  and “How much will it cost?” 

Some doctors don’t even know about the $4 prescription program at Walmart especially if they don’t regularly see patients who don’t have insurance or can’t afford to buy their medications.  And I’m always amazed at the increasing number of different medications that are continually added to the growing list of available drugs.  Check out www.walmart.com and click on the pharmacy tab to view the updated list of $4 prescription drugs. 

Help…and medication assistance….is right around the corner at your local Walmart pharmacy.

You will need a written prescription from your doctor for these generic drugs but the true price of spending a few hours in the doctor’s office is priceless when compared to spending your life with uncontrolled and dangerously high blood pressure, blood sugar or cholesterol.

So the next time you pass by a Walmart or Super Walmart, stop and think about all the many lives that are being touched with just $4 a month.

To your wellness,

Dr. Traci Ferguson, The Health and Wellness Queen

You are at a crucial turning point in your life.  You’ve made the decision to make healthy living a priority in your daily life and now it’s time to step into action. 

Say goodbye to excuses like “I don’t have time to take off work to go to the doctors” or “The doctor won’t tell me something that I don’t already know.”  Stop feeling like you’re on this journey to healthy living on your own because you’re not.  Dr. Ferguson, The Health and Wellness Queen, is here to give you three simple and easy steps to help you focus on matters of the heart. 

Heart disease is the number 1 cause of death of men and women in the United States and now is the time to take the first step to living healthier and longer. 

You’ve heard the phrase before and you may have even told your kids or students this before but the phrase rings true…”Knowledge is power.”  And when it comes to your heart, knowledge is the fundamental key to unlocking the strength and power that lies within….

….Leading to the first step to a healthy heart—which is knowledge…..knowledge about your current state of health.  And that means a visit to the doctor for a full physical including blood work. 

The results of that comprehensive medical evaluation will tell you four key facts about your overall state of health:

1) if you have diabetes or the propensity to develop diabetes, called prediabetes;

2) if you have high blood pressure (blood pressure 140/90 mmHg or greater) or prehypertension (systolic blood pressure between 120 and 139 mmHg or diastolic blood pressure between 80 to 89 mmHg);

3) if you are overweight or obese; and

4) if you need further testing to see if you already have heart disease before beginning an exercise program.  

Only your doctor will be able to give you a thorough physical assessment to determine if you are physically fit to start on an exercise or weight loss program.  If your doctor finds any “red flags” such as uncontrolled hypertension or an unacceptably high risk for heart disease, you will need further testing prior to starting a new program.

The second step to a healthy heart is support…support from your family and friends to help you reach your goal of healthy living. 

Without the support and encouragement of family and friends, most people will often quit a weight loss or exercise program long before they reach their goal.  This is especially true if your goal is getting fit, healthy eating or stomping out tobacco.  Get your family and friends involved in your weight loss goal.  Encourage others to join you and you’ll garner the support that you’ll need to make it to your ultimate goal.

The third and final step to a healthy heart is consistency…consistency in maintaining your goals and your forward approach to life. 

You need to remove anything in your life that is hindering you from consistently reaching your goal….that could be a friend or colleague that means well but always leaves the donuts near your desk, or an acquaintance that always has something negative to say about your change in behavior. 

These people drain your energy and your motivation to continue on your goal for a healthy heart and for better health and need to be excised from your life.  This may seem harsh and even downright mean but this time is important to you and your health.  You need people who are going to fight for you and not against you. 

The people that you surround yourself with and the activities that you participate in will greatly affect your chances of reaching your ultimate goal.  So to be consistent and to persevere, you need to focus those around you on what you set as important.

Your life and your heart depends on you getting the necessary knowledge about your current health state, the support to maintain your goal and focus to concentrate your efforts to reach your ultimate goal of a healthy heart.

So use these three simple steps to start on your journey to a healthy heart today!

To your wellness,

Dr. Traci Ferguson, The Health and Wellness Queen