SUP People? Why Stand Up Paddle Boarding Is Beneficial To Your Health

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It’s all the rage here in Colorado. Stand Up Paddle Boarding or SUP as it is affectionately called is popping up on lakes and rivers everywhere. I first tried it in Costa Rica and was immediately hooked when we started doing yoga poses on our boards. A combination of beauty and bliss on a board. What could be better?

I still consider myself a novice, but at the ripe old age of 55, this is a sport that I can take on with the enthusiasm of a 20yr old and still remain in one piece. Perfect!

So as I move forward with my SUP love affair, I began to think about the benefits of SUP and what I can get out of it besides endless fun?

As a health coach I immediately considered the health benefits.

SUP provides a full body workout-Pretty much every muscle can be used during a paddle boarding session. You need your legs for stability and balance. Your arms, shoulders and back get a great work out since they are used to propel the board. Your core gets a work out since it is helping your legs maintain balance.

Paddle Boarding Reduces Stress-You’re out in nature and on the water. Water naturally reduces stress. Exercise releases endorphins which improve your energy and mood. The feeling of being on the water and the rhythm of your stroke helps melt stress away.

It’s low impact on your body- You still get a great workout without beating up your body. You can simply paddle at your own speed, do some yoga, jump off and take a swim. It actually can be very healing for your muscles and joints.

Improves Cardiovascular Health- SUP is a great aerobic and cross training workout, it helps to lower the chances of heart attack or stroke.

With any activity make sure that you are eating the right foods. Pack some nuts and fresh fruit for your SUP adventure and make sure that you recover with a healthy meal when finished.

I will continue to write about my SUP adventures and let you know how it goes. In the meantime, why not try it on your own? Most lakes and reservoirs across the country have SUP programs. You can usually rent one for about $10 and hour. Also, there are many groups and clubs that you can connect with.

Good luck out there and I hope you’re having an amazing summer!

Namaste Y’all!

Bruce

Hemp Seeds – Amazing Crunchy Goodness

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I’ve been eating hemp seeds for awhile now. They taste great and they provide a blast of nutritional power that far exceeds almost any food available today. I’ve written about the benefits of hemp before, but hemp seeds need their own special shout out, because they are truly one of nature’s powerful foods. Here are 5 reasons that you need to be adding hemp seeds to your healthy diet.

They are a superior source of vegetarian protein. This high protein percentage strengthens the immune system and fends off toxins in the body.

Hemp seeds improve cardio vascular health. They contain the highest source of botanical fatty acids and a perfect balance of omega 3 and omega 6 linolenic acids.

Hemp seeds are the richest known source of essential polyunsaturated fatty acids. They contain phytonutrients that ward off disease throughout the body.

Hemp seeds contain all essential amino acids for our body including 9 amino acids that our bodies don’t produce.

Hemp seeds will lower your cholesterol. They produce phytosterols which helps remove fat from your arteries.

Yes, hemp seeds are a member of the cannabis family, but there is no need to be concerned that they will get you high. Hemp seeds contain a very low amount of THC, plus they contain a substance that counteracts THC.

If you’re looking for an excellent source of protein and healthy fats, then hemp seeds are the way to go. Here are some delicious ways to add them to your diet.

-Sprinkle them over salads.

-Add them to scrambled eggs or pancakes for breakfast.

-Put them in your smoothie.

-Throw a handful in your mouth.

This is just one way to take advantage of the power of hemp. I hope you find other ways to use this amazing plant in your healthy life.

Have more questions? “Contact me” for an “Empower Your Health” strategy session.

Make it a great week!

Namaste,

Bruce

My Experience With Intermittent Fasting

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I’m not a diet guy. In fact, I don’t think I’ve ever been on a diet in my life. But the science behind intermittent fasting has intrigued me to take a look at it for my own health and the health of my clients.
Fasting has been around for thousands of years as a spiritual practice. so this is not a new diet fad. Now science has the data to back it up. So what is intermittent fasting? It’s really just another form of calorie restriction, but with more healthy benefits than just weight loss.

Here are some healthy benefits of Intermittent Fasting:

*Your body was built for periodic cycles of feast and famine-Constant feasting causes the body to skip it’s natural repair an rejuvenation process, therefore increasing the chance of disease.

*It’s the most effective way to shed unwanted fat and reduce sugar cravings-Fasting provokes the secretion of the fat burning hormone HGH. Your body burns fat instead of sugar as it’s primary fuel and reduces sugar cravings which normalizes your insulin levels.

*Reduces oxidative stress-Fasting reduces the accumulation of free radicals in the cells which can increase the chances for cardiovascular disease and cancer.

*Fasting slows down the aging process-Fasting increases energy levels, it lowers the risk of chronic disease, it repairs genes and increases longevity. It has also been linked to the prevention of aging diseases like dementia and Alzheimers.

These are just a few of the benefits of intermittent fasting. The list of benefits is a long one and I encourage you to learn more.

Most Common types of Intermittent Fasting:

16/8-This is the one I like because it’s so simple. You simply set your eating window to 8 hours. The easiest way to do this is to stop eating at 8pm every evening. Instead of breakfast, you have your first meal at 12pm. You then continue a healthy diet until 8pm in the evening. Rinse and repeat.

24 hour-Stop, eat, stop. You simply fast for 2 non-consecutive 24 hour periods per week.

Intermittent fasting is a healthy process for most people, however, diabetics and people who are hypoglycemic should exercise caution. I always encourage you to consult your doctor when beginning such a process.
Are you interested in learning more? Why not “contact me” for a complimentary Health Strategy session.

Have a healthy and happy day!

Namaste,

Bruce

No Time To Meditate? Try This!

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When I talk to my clients about the benefits of meditation, the most common response I get is, “I don’t have enough time.” Although I disagree with that premise, I’m going to show you how easy it is to make time for meditation and to reap the benefits immediately.

Bruce’s Quick and Easy Meditation

-Get Comfortable-Sit in a chair with your feet on the ground, sit on the ground, lie down, you can even go for a walk. Whatever makes you comfortable.

-Just Breathe-Keep your eyes open, or close them and just focus on your breath. Notice how your breath enters and leaves your body. Follow it.

-Focus-Continue following your breath. If thoughts creep into your mind(and they will) just acknowledge them and let them go.

-Relax-Move away from your breath and just be present. Remind yourself that there’s nothing more important than now.

-Be Grateful-Think about the great things in your life, think about how great your body feels when you’re in your meditation. Let go of the negative.

Let go and move on with your day!

Achieve Systems-Denver Fitness, Nutrition and Therapy Business Breakthrough Summit

Attention Fitness and Nutrition and Therapy professionals! Don’t miss this business building summit! Questions? Please contact Kriya Living for details.

 

Denver Business Summit – June 2015.compressed

Gardening Is The Spice Of life

5 Reasons Why You Should Start A Garden.

1. It’s Good For You- Eating more fresh fruits and vegetables is good for you and your family.  When they are grown right in your yard, you get the optimal health benefits of fresh food from garden to plate.
2. Gardening Saves Money- A packet of seeds costs less than a dollar and can yield healthy nutritious food throughout the growing season. It saves money on the grocery bill and gas from trips to the store.
3. It Reduces Stress-Gardening is a way to relax and center your mind while getting some fresh air and sunshine. It’s an amazing way to meditate. Also, planting, weeding and watering add physical activity to your day, which adds to stress reduction.
4. Reduces Your Environmental Impact-Your own garden food can be grown organic free of pesticides and herbicides. You will also reduce the use of fossil fuels and pollutin it takes to transport foods from long distances to your community.
5. Build A Sense Of Pride-Watching a seed blossom and then become food on your plate is very gratifying. Growing your own food is such a satisfying thing to do. You thrive with a garden, you’re nourished, and you maintain your health.
Gardening has amazing health benefits, community benefits and benefits for the planet. Thinking about a garden? You can have on any where. “Contact Me” to learn more.

Correcting erectile dysfunction without medication

Great Article Here.

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Erectile dysfunction (ED) is a common issue in men over 40 years of age. However, twenty-five percent of men seeking medical help for erectile dysfunction are under the age of 40. The number of young men suffering from ED may be much higher than previously thought.

Current conventional treatment options for erectile dysfunction are drugs such as Viagra®, Cialis®, and Levitra®. However, most patients receive no treatment.

According to a recent study published in the Journal of Sexual Medicine, research at the University of Adelaide, Australia, showed that men can reverse erectile dysfunction by focusing on lifestyle factors and not solely relying on medication. The major risk factors are typically physical conditions rather than psychological ones, such as being overweight, overconsumption of alcohol, stress, age, insomnia or obstructive sleep apnea.

In this study, the incidence of erectile dysfunction among men aged 35-80 years over a five-year period was 31 percent.

The research found that most of the men were overcoming erectile dysfunction naturally. The remission rate of those with erectile dysfunction was 29%, which is high. This shows that many of these factors affecting men are actionable, providing them an opportunity to do something about their condition. “Even when medication to help with erectile function is required, it is likely to be considerably more effective if lifestyle factors are also addressed,” says Dr. Sean Martin, lead author of the research paper.

Simple changes to the diet can be a tremendous help. For example, a Mediterranean diet is associated with lower cardiovascular events and could be a way to help erectile dysfunction patients lower their risk.

Nutritional support for erectile dysfunction

Arginine is a critical substrate for the synthesis of nitric oxide, which relaxes endothelial cells throughout the cardiovascular system. It has been shown to reverse the endothelial dysfunction associated with common cardiovascular risk factors and also ameliorates symptoms of certain cardiovascular disorders, such as erectile dysfunction.

Citrulline raises plasma arginine levels significantly higher than arginine itself and is not metabolized in the intestines or liver. In a placebo-controlled trial, one month of oral L-citrulline improved erectile function to normal in 50% of the patients with mild erectile dysfunction.

Grape and Apple Polyphenols have both potent antioxidant and vasodilating properties.

These polyphenols enhance vasodilation by increasing the activation of the eNOS enzyme. Grape-derived polyphenols have been demonstrated to be effective in increasing NO synthesis by enhancing eNOS activity.

Ginkgo Biloba increased nitric oxide in one study by nearly 13% and decreased endothelin-1, a potent vasoconstricting peptide produced by endothelial cells, by almost 6%, increasing the NO/ET-1 ratio by approximately 20%. These three factors: increasing nitric oxide, decreasing ET-1, and increasing in the NO/ET-1 ratio had a synergistic effect with increased vasodilation.

Erectile dysfunction can be a very serious issue, as it is a marker of underlying cardiovascular disease, and many times occurs before heart conditions manifest. Men should maintain a healthy weight, adhere to good nutrition habits, exercise, drink alcohol in moderation (if at all), and get quality sleep. It is also important to address risk factors such as diabetes and high blood pressure. Not only will this improve their sexual ability, but it will also support their cardiovascular health and help reduce the risk of developing diabetes.

By Dr. Michael Jurgelewicz

 

Related DFH Product: NOx Synergy™

 

Reference:

Sean A. Martin, Evan Atlantis, Kylie Lange, Anne W. Taylor, Peter O’Loughlin, Gary A. Wittert. Predictors of Sexual Dysfunction Incidence and Remission in Men. The Journal of Sexual Medicine, 2014; DOI: 10.1111/jsm.12483

Tags: Erectile Dysfunction

5 Foods To Promote Mens Sexual Health

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It’s an age old problem. As men age, our performance in the bedroom can start to lack in consistency and enthusiasm.

So what’s an older guy gotta do to keep his mojo strong and his partner happy?

One way is to take one of the many performance enhancing drugs on the market today. But I don’t recommend that.

I mean, if you really care about your overall health, why would you want to be taking those drugs anyway?

I am here to tell all of you guys reading this… there is a better way – a healthy way – which will have your partner coming back for more.

Don’t know where to start? Need a little help? First things first…

Let’s look at your diet.

Sexologists, cardiologists and psychologists agree: the foods you consume have a huge impact on your sexual health.

Here are 5 healthy foods to improve your libido that will also have you looking and feeling good in no time!

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1. Green Vegetables. Spinach, kale, brussels sprouts, broccoli and other green vegetables contain magnesium and folate, which help to dilate blood vessels and create greater sexual arousal for both men and women.

2. Berries, Berries and more Berries! Berries are sexy. They are high in vitamin B, C and folate, which are shown to be libido boosters. They also contain amazing antioxidants,  which relax blood vessels and improve circulation for a natural “Viagra” effect.

3. Dark Chocolate. I know! Berries and chocolate! Nothing better. Dark chocolate, in particular, contains a compound called phenylethylamine, which releases the same endorphins triggered by sex and increases the feelings of attraction between two people. Next time you’re feeling frisky, introduce a little dark chocolate into the mix.

4. Fatty Fish. What’s good for your heart is good for your love life. Oily, wild-caught, cold water fish, such as salmon and tuna, contain the omega-3 fatty acids – DHA and EPA,  which increase the dopamine levels in the brain, in turn, triggering arousal. These fatty acids also help reduce depression and reduce inflammation.

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5. Nuts and Seeds. Pumpkin seeds, almonds, walnuts (as well as other nuts and seeds) contain monounsaturated fats, which create healthy cholesterol. Your sex hormones need that healthy cholesterol to work properly.

This is just the tip of the iceberg. If you’re struggling with your sexual health then I encourage you to take a hard look at healthy and natural ways to get your mojo back. There’s so much you can do for yourself (and your partner) so dig in and enjoy the process!

As always, if you’re looking for a little assistance in your healthy journey, then “contact me” for a complimentary “Empower Your Health” strategy session.

My friend and colleague, Greg Dyer and I will be promoting a new workshop in the future, called “Save The Boners”. If this interests you, please contact me through the info provided in my bio below.

About the Author

Bruce Anderson

Bruce Anderson is a Holistic Health Coach. His passion is helping men and women rediscover the healthy aging process so they can look good and feel younger.

Bruce specializes in weight loss, management of cholesterol and inflammation as well as mindful-based stress-reduction. Bruce uses a holistic approach and believes that in order to truly transform your health and wellness, you need to treat both the mind and the body.

Connect with Bruce:

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Happy New You!

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Another year tucked away and a new one begins. We’ve made our resolutions and we’re fired up to go forth and be better people.
So what is a resolution anyway? Statistics say people stick to less than 10% of their new year resolutions. So why bother? 

Let’s look at it another way. We all have goals we want to achieve in life. Some are met, some fall by the wayside. No biggie. Why put pressure on yourself? Don’t you already have enough on your plate at the beginning of the year? Most of us just took the month of December off so we’re already behind on our bright shiny new year. 
This year why not just relax and be happy with who you are. That’s right. Focus on you and your happiness!
Stay mindful and focus on what’s in front of you at the moment. Address it and move on.
By staying in the present you will not only be healthier and happier, but guess what? All those so called resolutions will fall in to place. Amazing isn’t it. 

Need a little guidance? “Click Here” for a complimentary “New You” strategy session. We’ll get you on the right path in no time.

Happy New You!
Namaste,

Bruce

 

 

 

 

Be Mindful This Season and Have a Happy and Healthy Holiday

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Here we are again, another holiday season and the end of another year.
We all take time for reflection on the events of the past year and we make our resolutions for the coming year, but what about the now? The best present you can give yourself is living in the present.
This holiday season why not give mindfulness a try?
Living mindfully has shown amazing health benefits from reduction of stress, improved mental clarity, and above all happiness! Who doesn’t want a  little of all that for the holidays?
So you may ask yourself, how the hell can I ever live mindfully during this busy, stressful holiday season? Well, just live baby!
Stay focused in the present moment and experience what life brings your way, the good and the bad, and roll with it. See how you feel when you let go of what’s passed and quit worrying about the future. My guess, you’re going to have a happy and healthy holiday season.
So as we edge ever closer to new beginnings and let go of another year, I want to wish everyone an amazing holiday and a very prosperous new year.
If improving your health is on your list of resolutions, don’t forget to come see me for a complimentary health strategy session. You can“click here” for more info.

Stay present my friends.

Happy Holidays and Namaste Y’all!

Bruce