Hemp Seeds – Amazing Crunchy Goodness

hemp seeds

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!



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!



No Time To Meditate? Try This!


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!

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.

5 Foods To Promote Mens Sexual Health


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!


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.


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:



Getting In Shape For The Big Game


So football season is here. It’s a great time of year as summer ends and fall arrives. We get excited to watch big games and root on our favorite teams. It’s a time to get together with friends and celebrate and have fun. But sometimes we have too much fun. After a weekend of watching football, we can experience lethargy and brain fog from eating unhealthy foods and lack of movement and exercise.
Now, before you get defensive, I’m not telling you that you need to abandon your football party habits. I’m just going to give you a few suggestions on how to enjoy the big games and feel better when it’s all over.

1. Schedule physical activity before and after games- It’s simple, before the big game, hit the gym or go for a run or a bike ride. If you’ve got several games to watch just make sure you fit in some exercise during the downtime. You’ll feel more energized for the game and your body will thank you for getting out and moving

2. Eat healthy meals and snacks around the games- I get it. You don’t want to be the guy eating salad as your buddies knock down nachos and brats. Have a healthy snack before the game. You will feel better and you will still be able to munch some game food, but you will be less likely to over indulge which will leave you feeling better later.

3. Moderation- This is an easy one. We’ve all felt the effects of over indulgence. Dial it back a bit. Enjoy the food and drink, but remember you have to function after the game. Make sure you’re feeling up to it.

4. Plan around the big weekend- If you know you’re going to be spending your weekend watching football with friends, get yourself in game shape. During the week prior eat healthy, exercise and get plenty of rest. Remember you’re training for some hardcore leisure. Also, have a recovery game plan. After the big weekend make sure you plan some healthy meals and workouts to cleanse your body and get you back on track.

We all love football and the social interaction that surrounds it. That’s never going to change. We just need to be mindful of our habits. By making a few changes  and having a plan we can enjoy the games and come out of the weekend feeling energized, focused and ready to get on with the game of life.

Are you looking for some guidance and structure to implement healthy habits into your life.? Why not “click here” for a complimentary health strategy session. Together we will get you in game shape in no time.

The Power of Urban Farms and Gardens


I love having a garden. There’s nothing like walking out your door and picking fresh vegetables to help create a delicious meal. I also like the relaxing zen like quality of tending to my garden. It gives me a chance to unplug from my day and clear my head while I weed and water. There are many benefits to having a garden. The obvious is the fresh food and comfort that you’re putting healthy food into your body. But things are really beginning to change. Urban farms are gaining traction allowing individuals or groups to establish mini-farms on small plots that help make efficient use of the land. There are all kinds of creative ways to grow food, from installing roof top gardens, using vacant lots or abandoned buildings, and vertical gardening. Urban farms are popping up across the country and they are enabling people that previously weren’t able to have a garden to participate with their community in learning to grow and share fresh healthy food. Pretty cool.

Have you thought about starting your own garden or participating in an urban farm? Check out the benefits:

It’s Local-By growing what we need near where we live, we reduce the food miles and save on food transportation costs. We also get fresh produce and get our foods “in season.” 

It adds beauty to our cities-The greenery produced from urban farms and gardens contributes to the beautification of our cities. Urban farms increase shade and they actually cool off the unpleasant heat effects created by urban environments. They provide areas for relaxation and attract tourists.

Urban farms spur economic growth-Since urban farms are localized, it keeps dollars circulating throughout the community. This helps stabilize food costs, it can create jobs, and is a great return on the investment for the community, producing up to $6 for every $1 invested.

Urban farms improve health-Studies have shown that urban farms improve health not only by providing nutrient rich foods, but by increasing exercise and improving mental health. Gardening induces exercise which lowers obesity rates, reduces heart disease, and lowers the risk of diabetes. Growing your own food reduces stress and improves mood through creating sustainable social projects.

Meet your neighbors and make new friends-The social aspect of urban farming is undeniable. It strengthens communities by building an identity and spirit. It reduces crime by introducing neighbors and providing more eyes on the street. It also connects different cultures which adds to the character of farming and the community.

If you’ve ever thought about sprouting your green thumb, now is your chance! Find out where you can contribute to your local urban farm, check out this great website for all of your urban farming resources: http://www.urbanfarm.org/

As always I’m available to answer questions about healthy lifestyles. If you’re looking at ways to improve your health and live a sustainable lifestyle why not “click here” for a complimentary health strategy session. I’ll get you headed in the right direction.

Happy Independence Day!


Why I Use Turmeric And You Should Too


It all started with my high cholesterol and chronic inflammation.  My doctor had me on statins and supplements and even though I was somewhat better, I didn’t like the western method of popping medications to get my health right.  There had to be a better way.  

Well along came the wonder root Turmeric.

Turmeric’s benefits stretch back over 6,000 years in the practice of Ayurvedic medicine. Curcumin is the primary polyphenal in Turmeric and it’s where hundreds of potential health benefits have been discovered.  I could list all, but I’ll stick to a couple of benefits that really grabbed my attention.

 It reduces unhealthy levels of inflammation and chronic inflammation-I mentioned that I went through this.  It worked.  Many times cholesterol isn’t the issue, but inflammation.  Turmeric will help this.

 It destroys cancer stem cells and destroys drug resistant cancers-Prevention is the key here.  Do you want to put a stop to cancer before it gets you?  Turmeric is an excellent preventative medicine.  Already battling cancer? Turmeric will help defeat it.

 Alzheimer’s Disease-Turmeric is known to prevent and reverse Alzheimer’s.  Again that word prevention.  If you’ve ever dealt with a family member with Alzheimer’s then you know you don’t want to go down that road.  Ramp up the Turmeric in your diet.

 Heavy metal toxicity-Everyday we are bombarded with environmental toxins with no way of stopping them.  Putting Turmeric in your diet will cleanse you of those toxins and help prevent further health issues down the road.  There’s that word prevent again.  Is it sinking in?

 This is just the tip of the iceberg.  I encourage you to do some research on the benefits yourself.  Here is a good place to start: http://www.greenmedinfo.com/substance/turmeric.

 There are many ways to ingest Turmeric.  Being a juicer, I prefer to throw a piece along with ginger and garlic in my juicer in the morning.  No time to juice? You can also get it in the spice section of your health food store.  Check out these recipes: http://allrecipes.com/recipes/herbs-and-spices/spices/turmeric/

For those of you that are not big fans of the flavor of Turmeric, you can also buy it in capsule form. This is also a good alternative if you can’t find Turmeric root. It’s seasonal and not always easy to get.

 Whatever your method, add Turmeric to your diet today.

 I’m always looking for ways to improve our health.  If you’re facing some health challenges, come see me.  “Click Here” for your complimentary “Empower Your Health Strategy Session.”  Together we’ll put you on the road to a healthy lifestyle.

I hope you find this article helpful.

Namaste Y’all!

Oil Pulling: A Pull A Day Keeps The Doctor Away


I was spending a long weekend with friends recently. They’re used to my somewhat unusual health habits, so when I put a spoonful of coconut oil in my mouth one morning and started swishing it around, I got some quizzical looks and amusing comments.

Oil pulling is an age old Ayurvedic process that is designed to heal and detoxify the body of various ailments from oral health to treating many diseases. Oil pulling attracts germs and bacteria to pull them out of your mouth. Oil pulling therapy can be done with many types of oil such as, coconut or sesame oil. The best time to pull is first thing in the morning on an empty stomach. Simply put the oil in your mouth and swish around and pull it through your teeth for about 15 minutes. When you’re finished spit it out. Don’t swallow it as the oil is full of bacteria and germs.

I’ve been pulling for about a year. The first thing I noticed was that my teeth felt stronger and they were definitely whiter. Damn, that’s a good start. Nothing like a shiny sexy smile. I was hooked so I wanted to learn about other hidden benefits. Here’s what I learned.

Oral Health-All disease starts in the mouth. Oil pulling cleans your mouth especially the gums by easing inflammation. It freshens the breath, whitens the teeth and helps prevent tooth decay and disease.

Beyond the Mouth-Many holistic practitioners tout oil pulling for a variety of health concerns.
-Reducing inflammation from arthritis.
-Reduces nausea and gastro intestinal ailments.
-Supports organ function.
-Reduces allergy symptoms.
-Helps correct hormone imbalances.
-Eases pain.
-Soothes a hangover after alcohol consumption.(Good to know ;) ).
-Detoxifies the body of harmful metals.
-Removes harmful bacteria and allows healthy bacteria to flourish.

It’s easy and cheap-I pull in the shower to save time and avoid interruption. A spoonful of oil costs less than any vitamin and has more benefits.

Multiple scientific studies support the benefits of oil pulling, and with any health process I urge you to do your own research and see if it’s right for you. If you want to learn more check out the book, “Oil Pulling Therapy” by Dr. Bruce Fife.

I recommend oil pulling as part of my health coaching program. If you want to learn more health tips, “Click Here” for your complimentary “Empower Your Health Strategy Session.”

I’m pulling for you! Have a healthy day.


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.