Are You Gluten Intolerant? Try This Simple Test

There is a lot of discussion surrounding wheat and the protein gluten these days. Gluten intolerance. Is it real? Is it a fad? There are definitely people who suffer from gluten/wheat intolerance and there are real diseases like Celiac and chronic inflammation. Many people suffer from autoimmune conditions that can be traced back to gluten and wheat.
So what’s your opinion? Could you be gluten intolerant? How might it effect you?
There are two ways to test for gluten intolerance. A blood test or an elimination diet. While a blood test will confirm gluten sensitivity, an elimination diet will really help you focus on the problem. 
Here’s an easy way to implement the elimination diet into your routine and find out if you’re gluten intolerant.

-Eliminate all gluten for a short period of time(2-4 weeks).

-For this diet to work, you must eliminate gluten 100%! Beware of hidden sources in processed foods, supplements and even household goods. For a complete list of foods that contain gluten check out, www.celiac.com.

-In 2-4 weeks reintroduce gluten back into your diet. If symptoms reappear that are making you sick and unhealthy then you have some level of gluten intolerance.

So you’ve completed the elimination diet and it looks like you’re gluten intolerant. What’s next? Consult your doctor or a health coach. It could be that you will need to permanently remove gluten from your diet.

The debate on wheat and gluten will continue and I welcome the discussion on gluten free awareness. In the meantime, why not find out for yourself? Maybe you’re fine. Maybe this simple test could change your life. I know one thing, it will lead you to a healthier diet. Aren’t you a little curious?

If you’d like to learn more about gluten intolerance or other health issues, “Click Here” for your complimentary “Empower Your Health Strategy Session.”

Have a healthy day.

Bruce 

Just Breathe

Just Breathe

When you own your breath, nobody can steal your peace. -Unknown

I recently attended a conference for health coaches at the Institute For Integrative Nutrition in New York City. One of the speakers was Dr. Andrew Weil whom I have a great deal of respect for. One topic he spoke on was relieving stress through breath. He had us all participate in a simple breathing exercise to reduce stress in our daily lives. He said this exercise would change our lives. I’ve been doing this for several months and it does work. I’d love to share it with you.

-Sit in a comfortable position.
-Take a deep breath for 4 seconds.
-Hold the breath for 7 seconds.
-Release the breath for 8 seconds.
-Repeat this exercise 4 times.

That’s it!

I like to do this exercise when I first wake up in the morning and also right before bed. You can also incorporate it during the day when a stressful situation arises. Dr. Weil suggests that you don’t do this more than 5 times a day.

If you’re battling stress in your life, why not “Click Here” for your complimentary “Empower Your Health Strategy Session.” It could be as simple as taking a deep breath. Let’s find out.

Thank you to Dr. Weil for your magnificent wisdom.

In Good Health,
Bruce

5 Tips For Healthy Aging

Better Life

As a health coach the question of healthy aging often comes up.  How do I live longer and live better?  There is a lot of great information on healthy aging so here are 5 tips to get you on your way.

Be Present

-Being mindful of the present moment helps you from dwelling on the past and worrying about the future.  Practicing mindfulness will keep you happier, reduce stress, and clear your mind.

Keep Moving

-Exercise! Whether it’s taking a walk, going for a swim, taking a yoga class.  If you move you will groove.

Manage Stress

-Managing stress will not only prevent disease, it will reverse it.  Practice self care, take stock of what bothers you.  Acknowledge it and move on.

Adopt a healthy diet

-If you’re not already eating real food, then get started.  Chuck the processed foods, the sugar and chemicals.  Take a cooking class.  Food is love.  

Maintain a sense of purpose

- Find a career you enjoy, volunteer and help others, make friends, keep learning!  It’s never too late.

Everyone deals with getting older. Healthy aging is possible for for all of us if we just take some time for ourselves.

If you’re interested in learning about healthy aging and how you can improve your health, “Click Here” for your complimentary “Empower Your Health Strategy Session.” 

Namaste,

Bruce

Sleep and Your Health-Why You Should Get Your Z’s On

homer simpson

In my last post I talked about tips for healthy aging and I forgot to mention sleep! A colleague pointed out my transgression and I’ll have to admit I must have been sleeping.
Part of living a healthy lifestyle is getting adequate sleep. It benefits your mind and body and much more. Here are some benefits of sleeping that will make your days happier and healthier.

-Less Stress-Adequate sleep lowers stress which can effect cardiovascular health and lower inflammation.

-Improved Mood-Quality sleep effects outlook and mood. Lack of adequate sleep effects the brain and can cause mood and behavior changes that lead to depression.

-Fights Disease-Sleep deprivation alters immune function. Sleep effects our disease fighting cells, so adequate sleep can protect us from colds and flu and even fight against cancer.

Memory and Learning-Sleep helps commit new information to memory. Adequate sleep improves our ability to learn and process information which can help improve performance and creativity.

Weight Control-Sleep actually can effect our diet. Sleep and metabolism are controlled by the same sectors of the brain. Studies show that dieters with adequate sleep lost more fat than those that were sleep deprived.

No matter what is going on in your life, always set aside time for self care. Sleep is one way to do that. I believe it was Ben Franklin who said, “Early to bed early to rise makes a man healthy wealthy and wise.” Take that to the bank.

If you’re looking at new ways to improve your health, “Click Here” for your complimentary “Empower Your Health Strategy Session”

In good health and sleep,
Bruce

Cholesterol: What Is The Real Story?

Cholesterol Cartoon

The cholesterol discussion seems to get more muddled every day. The American Heart Association and most doctors continue to tout cholesterol as the enemy. However, the WHO and many scientific journals say, “Not so fast”.
I’ve struggled with high cholesterol and inflammation my entire adult life. My most recent screening still showed high levels of bad cholesterol(LDL). My doctor says it’s genetic and I need a statin. New studies don’t support this. So what’s a 53yr old healthy male to do? I’m going with my gut. Here are a few facts.

-Cholesterol is a substance vital to the cells of all mammals.

-High cholesterol foods don’t raise your cholesterol. Your body produces three to four times more cholesterol than you eat. The production of cholesterol increases when you eat a little cholesterol and decreases when you eat a lot.

-Statin drugs are dangerous to your health and may shorten your life. Statins disturb the functions of the muscles, heart and brain. They’ve also been shown to cause cancer in rats.

-People with high cholesterol live longer. At least fifteen studies found that total mortality was inversely associated with either total or LDL-cholesterol, or both. This means that it is actually much better to have high than to have low cholesterol if you want to live to be very old.

So there you have it. Sort of.
I’ll admit it, I don’t know where to go with this. Do I listen to my doctor and go back on my statin? Sorry doc. Not gonna happen. I need a second opinion.

So what are your thoughts? Is the danger of high cholesterol a myth? And if it’s a myth, where lies the truth? I need your help with this.

I hope to hear from you on your cholesterol thoughts. Let’s have this discussion!

If you’re currently battling cholesterol issues and would like to chat, please “Click Here” for your free “Empower Your Health Strategy Session.”

In good health,
Bruce

- See more at: http://bruce-anderson.healthcoach.integrativenutrition.com/blog/2014/01/cholesterol-what-is-the-real-story#sthash.qwVEXNui.dpuf

Navigating The Grocery Store-My Quest For Healthy Food

IMG_0324

I spend way too much time at the grocery store. I have to pick up food for myself, food for clients, juicing supplies etc. Since I’m a health coach, I’m constantly looking at food and asking myself, “Is this a healthy choice?” or “Where did this come from?” and “What’s in it?”
Is it organic? Local? GMO free? Gluten free? Sugar free? Cage free? Grass fed? Raw? Pasteurized? Ok, you get it. Healthy shopping is a bitch and corporate America won’t be there to give us a helping hand(I’ll get to that in a later post.)
So how do I navigate the grocery store and discover the healthiest of foods?
Try this:

Shop the outside and avoid the middle-What? You bet. Most grocery stores are set up with the whole foods – produce, meats, bakery, and dairy on the outside aisles of the store. What’s in the middle? All the processed foods. Stuff a healthy eater wants to avoid. This is not random, grocery stores are profit centers and they want you in the middle. Junk food makes them money. Avoid the middle!

Learn how to read the nutrition and ingredients label- I just told you to avoid the middle of the grocery store, but inevitably you’re sucked in to get your favorite box of crackers. You notice all the brightly colored packaging placed conveniently at eye level. They’re healthy! Natural! Nutritious! Don’t fall into the trap. Be conscious when you pick up that box of crackers. What’s in it? Check out those labels. Am I getting healthy nutrition? Look at the ingredients. If you’re buying rice, the ingredients should say rice. If the list of ingredients are as long as your arm with things you’ve never heard of, then put it back on the shelf.

Buy Local- Support your local farmer. They are the ones producing the organic, GMO free, and ethically raised foods. This insures that you’re getting the healthiest, nutrient dense fresh food. If it comes from the other side of the world, ask yourself, “When was this picked?”. If your butcher can’t tell you where your meat comes from, take a pass. Also it’s a great boost to the local economy.

There’s more to fine tuning your grocery experience, but these three rules of thumb will help you lay out a healthy plan. Be mindful be present and have fun.

If you’re interested in learning more, “Click Here” for your complimentary “Empower Your Health Strategy Session.” I also do grocery store tours.

Have a healthy day,

Bruce

Get Clean Food Without Cleaning Out Your Bank Account

Clean Food

Get Clean Organic Food Without Cleaning Out Your Bank Account

How many of you have heard this before? “I would buy organic/clean food if it wasn’t so expensive”.
There are so many things wrong with this statement that I feel the need to clear up this misconception just a little bit.
We’ve all seen the hilarious articles about Whole Foods and $300 grocery bills. Many of us have been there. But it doesn’t have to be that way. As Americans we love our food and we have plenty of it. We just don’t always focus on the big picture. I’m going to attempt to dispel this myth with a few simple facts about our food supply and how anyone can get healthy food on any budget.

The Greatest Wealth is Health

If you haven’t noticed, America is experiencing an obesity epidemic. Obesity itself costs our work force alone, 70 billion a year. By consuming processed and chemically laden foods, our bodies don’t get the nutrition we need and therefore leave us hungry and craving more junk foods. By changing to a more organic diet, our bodies get the nutrition we crave, making us less hungry and therefore saving us money in the long run. Then there is the benefit of a healthy diet. A healthy body and mind means less trips to the doctor. Less trips to the doctor means less prescriptions and medications. Less money put out to the medical industry means more money in your pocket to by organic food. Simple. If you’re still under the illusion that organic food is too expensive, then I suggest you look at the price of cancer, diabetes, heart disease etc.

Ok, so you’ve read my diatribe on eating healthy and you’re on board and ready to begin your clean food diet.
Youre on a budget, and between work, kids and sleep, now you need to go out and buy real organic food and cook it? Yeah, right.
It’s not as daunting as it may seem. Here are some helpful tips and ideas that will help you on your organic journey.

Learn how to shop for deals on organic products.
-Collect organic coupons. There are plenty of coupons offering deals on organic products.
-Buy on line. Plenty of deals out there in cyber space.
-Take a trip to your local health market and learn how to shop the bargains, buy foods in bulk, plan your meals around the sale items, buy less meat and dairy.
-Stop by your local farmers market. This can be fun for the whole family and you are exposed to locally grown organic food at great prices. Go late as farmers generally reduce their prices or are more willing to negotiate before closing.
-Join a CSA. Many local farms provide programs that deliver fresh food right to your door. Joining one for the summer can save you considerable time and money.

Grow your own food then cook it!
-Yes, you can become an organic farmer. Planting a food garden is simple, inexpensive and fun. For a few dollars and a few minutes a week you can grow healthy organic food, that tastes amazing and will save on your grocery bills and gas for trips to the store. If you have kids then it’s an excellent teaching tool that is also fun. Whether you live in the country or in a high rise, the possibilities from having your own organic garden are endless. Be creative!
Studies show that cooking builds community and families that have meals together are happier and healthier. It’s also a lot cheaper. I’m always amazed when I run across a person or a family that complains about expenses and then eats out 5 days a week. Of course your broke! Want to save money? Cut back on your restaurant tab. If you cut back to just 2 nights a week of eating out imagine the money you’ll save and imagine the fabulous creations you can make for yourself, friends and family. No time? Plan your meals. Prepare dishes ahead of time that can be served quickly throughout your week. Cooking for yourself and others is rewarding in so many ways. Why not plan a great meal today?

In today’s economy I know all to well how challenging it can be to budget for a healthy lifestyle. Rest assured, it can be done with a little planning and commitment. By switching to an organic diet now, you will reap the rewards of health and happiness and believe it or not, those rewards will also trickle into your pocket book.
If you’re looking for more tips on eating organic food on a budget, there are many websites that cover this subject. Check out, wwww.foodbabe.com or www.smithmeadows.com.
Need help getting started? “Click Here” for your complimentary “Empower Your Health Strategy Session.” and we’ll build a program that fits your unique lifestyle and get you headed down the path to great health and wealth.

Have a healthy day my friends!

Bruce

Meditation? Yes Please

meditation

Want to try meditation but don’t know where to start?

Breathe!

Yes, it’s that simple.
It also costs nothing! Of course if you want to deepen your practice you may want to purchase a book or a podcast.
Meditation is a variety of practices with many benefits such as, increased energy, focus and mental clarity. It’s designed to calm the mind and to help us stay present.
Confused? Why don’t you meditate on it for awhile?

Also, check out this free meditation event:

https://chopracentermeditation.com

Don’t forget to….Breathe!

Namaste,

Bruce

Inflammation-The Real Silent Killer

inflammation Pyramid

Dr. Weil’s Anti Inflammatory Food Pyramid

If you saw my last post regarding cholesterol then you know that it’s not the enemy that’s it’s been perceived to be. So the next question is, if not cholesterol then what is the real enemy?

Inflammation is actually Mother Nature’s way of protecting our bodies from bacteria and viruses. As we heal, our body goes back to it’s normal state and inflammation recedes. So we need inflammation. The problem arises when we constantly expose our bodies to stress, and a poor diet of foods that our bodies are not designed to process ie. trans fats, sugar, refined foods. Chronic inflammation occurs in the arteries and other parts of the body and health issues like heart disease and Alzheimer’s are prevalent.

So what is the remedy? There are two steps, reduce stress in your life and eat real food. It’s that simple.
There are many ways to reduce stress and improve diet such as exercise and eating fruits and vegetables. So what are you doing to prevent inflammation? What are your thoughts on chronic inflammation? I would love your feedback.

Would you like to learn more about chronic inflammation? Is it possibly effecting your health? Do you need help reducing stress and improving your diet?
Contact me for a free health consultation at www.kriyaliving.com. Together we will tackle your health challenges.

Healthy trails,
Bruce