Are Your Supplements Getting The Job Done?

Supplement pic

I’m not a huge fan of supplements. I prefer getting my vitamins and nutrients from real food. But let’s face it, we don’t always have time to prepare that healthy meal or snack. So, sometimes we all need a great supplement to keep us healthy when we’re on the go.

The challenge with supplements today is that they are not regulated by the FDA or any other agency, so how do we know if we’re getting a quality supplement and if it’s really giving us the benefits we need?

The answer? Know your supplier. I know, it sounds like I’m talking about a drug dealer, But, in many cases it’s the same thing. Many supplement companies are not  practicing truth in advertising. In fact, they are just plain ripping you off. 

Here are some helpful tips when you’re looking to purchase a quality supplement. 

Know Who You’re Doing Business With
Always research a company and learn about their business practices and products before giving them your credit card. Make sure they are listed with the better business bureau and that they have an excellent rating. Check out consumer advocacy sites for any negative reviews.

Make sure they follow GMP requirements
GMP stands for “Good Manufacturing Practices”. Companies that follow these requirements are trusted names for supplement safety and quality.

Quality Assurance Testing
Make sure a company’s products have been independently tested by a third party to ensure quality and potency.

Finished Goods Studies
A quality company will provide finished goods studies and will usually be furnished with a “Gold” standard.

Yes, It takes a little research, but it’s your dollar so why not get what you’re paying for. These things are expensive! A favorite company of mine is BioTrust. Check’em out www.biotrust.com

If you want to learn more about the supplements you should be taking, then why not “contact me” for a complimentary health strategy session. I guarantee you will get only the highest quality coaching services.

Namaste Y’all

Bruce

 

 

My Experience With Intermittent Fasting

fasting.diet pic

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

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

Are you eating right for the slopes? How to stay on your skis and off of your face by eating the right food.

Sumo.skijump

Yes, it’s that time of year again here in fabulous Colorado.  Summer has come and gone, the aspens are changing color, we begin to feel the north winds blow and we look to Mt. Evans for that first glimpse of snow on the peaks that lets us know that ski season is rapidly approaching. 

For me it’s a special time of year. I’ve been skiing since I could walk and if I’m lucky I will spend my final days searching for one more powder run before my demise. 

As we age, it gets tougher and tougher to get in shape for ski season. Our bodies have aged another year and maybe we’ve kept up with our workout routine or maybe not. Our minds are there, but our bodies seem to lag a little bit behind. So  as we get older, how do we get an edge if we don’t have the time to train like an Olympic athlete?

Nutrition of course!

Let’s leave exercise behind for now because that’s a given. Did you know that eating the right foods can make or break your day on the slopes? I’m going to give some healthy tips that are going to enrich your skiing experience whether you’re a casual snow bunny or you’re in constant search for that deep powder utopia.

A day on the slopes can be an exhilarating and exhausting experience. Studies say that an hour of downhill skiing will burn approx. 3.9 calories per pound of body weight.  A 150lb person will burn 585 calories per hour. Also, shivering and involuntary muscle tightening to produce heat, burns additional calories which may cause you to hit the wall quicker.

Pre-ski Fueling

Proper fueling before you hit the first run of the day is critical. Failure to properly fuel up can effect your performance and increase your likelihood of injury. Skiers and snowboarders should consume about 400-900 protein/carb calories.  Here are some foods to consume for your pre-ski meal plan:

-Bananas-Potassium will prevent cramping.

-Berries and low sugar yogurt.

-A good nut butter, like raw almond and a multigrain  bagel.

-Eggs, meat, and nuts for protein.  Our bodies need fat and this a healthy way to get it.

-Energy bars-high protein/carbs, low sugar.  Be careful here.  Energy bars high in sugar and additives can actually be detrimental to your performance.  I would suggest these energy bars for optimal performance:

EVOhemp -Hemp seeds are one of the most nutritionally complete food sources in the world!

www.evohemp.com

ClifKITS Organic- certified organic, gluten free, soy free, dairy free

www.clifbar.com

Fuel on the slopes

Try to consume about 200 calories per hour while skiing. It’s always good to carry some nuts or dried fruit with you or a high quality energy bar.

If you take a break, consume warm energy food like soup, low sugar oatmeal or even hot cocoa made with cacao and coconut milk to keep your core warm.

Hydrate!

Not drinking enough water is the biggest mistake skiers and snowboarders can make. Dehydration leads to a decline in performance and actually decreases heat inside the body which can elevate the risk of frost bite. It’s recommended that you consume 4-8 ounces of water every 15 minutes.

Post Ski Refueling

After a full day of skiing/boarding your body is going to be calorie depleted. It’s imperative to replenish those calories. Refueling your body will lessen the energy drain from the day and will also get you ready for day #2 if you plan on hitting the slopes again. Start with liquid refueling. I personally enjoy a fine Colorado craft beer, but not too many! Continue to hydrate with water and also something warm like hot chocolate made with cacao and coconut milk. At mealtime, continue to balance carbs and protein. Fish, turkey, sweet potatoes, rice and plenty of green veggies are foods that will have you back in skiing shape in no time.

If your a powder hound like me, or just looking to make some turns and enjoy the great outdoors. Keeping yourself properly fueled through nutrition will positively enhance your on slope experience. Your body will thank you for it.

If you need additional nutrition guidance or more skiing tips, hit me up for a free health consultation “Here”

I’ll get you ready for the slopes and beyond.

Have a great ski season.  Make it fun and be safe.

Namaste y’all!

Bruce