My Guest Blog at: Whole Health Dana!

Is Your Diet Fanning the Flames of Inflammation?

is-your-diet-causing-inflammation

Ok, so we’ve all heard of the major diseases in our society; Cancer, Heart Disease, Obesity, Diabetes, Arthritis. These diseases not only wreak havoc on our bodies, but they also are a huge burden on our healthcare system and our society. So what if I told you that there is a condition that links them all! You bet there is, and that condition is inflammation.

Actually inflammation is a reaction to protect the body from destructive elements that have been introduced into our systems. So what does this have to do with our diet? Well, the food that we put into our bodies can often be that destructive element.

Here are 5 foods that we can eliminate to reduce inflammation and disease.

Sugar-

sugarOh my sweet sweet devilish friend. How you tempt me. Sugar is one of the most addictive substances on the planet. It is found in literally everything we eat and is a major cause of inflammation. I’m not saying stop sugar all together, but be mindful of where it’s coming from and cut back. Feel a craving for sweets coming on? Grab a piece of fruit.

 

 

Wheat-

wheatHighly inflammatory especially in processed form. Guess what happens when you consume processed wheat? It turns to sugar!(see above) Also most wheat is now genetically modified(GMO) and contains gluten which is starting to be linked to many serious health conditions. As an alternative choose grains like Quinoa, Buckwheat or Millet.

 

 

Meat-

meatI’m not saying that you have to go vegetarian or vegan. Just cut back a little. Don’t make meat the center piece of your meal. Surround your meal with healthy vegetables and grains. Also, be mindful of your meat purchases. Go organic and hormone and antibiotic free. Clean, ethically raised meat is a lot healthier.

 

 

Dairy-

dairyToday’s dairy products are packed with sugar, antibiotics and hormones. All contribute to inflammation. Dairy doesn’t have a lot of nutritional value so why consume it? Except for cheese of course. Have a little bit of cheese. Look for raw cheese in your local grocery store.

 

 

Alcohol-

alcoholLove my handcrafted beer, but it doesn’t always love me. Not much to be said here. We all know about the challenges with alcohol. Remember alcohol is a cousin of our evil friend sugar. If you drink, then practice moderation and reduce your inflammation.

This is only the tip of the iceberg. By reducing inflammation in our bodies as we age, we can go from being sick and old to healthy and happy, and the easiest way to do this is through nutrition. I’m not asking you to make drastic changes, just conscious changes. Take control and become a happier and healthier you!

Namaste Y’all!

The Seasons Are Changing And So Should Your Diet

fall

 

Did everyone have a good summer? I know I did. The warm weather was a welcome relief from a very wet spring. I started a new garden and the moderate temperatures made it a perfect growing season. So now I am rewarded with the bounty of my harvest. I have tomatoes, peppers, squash and a variety of herbs all ready for some super healthy fall cooking. 

So did you know that it makes a difference what foods we eat from season to season? As the seasons change, so does our body’s nutritional needs. Since fall is pretty much here, what should we be eating? 

As the weather cools off,  we want to be moving to warmer foods. Here’s a list of amazing healthy foods that you can incorporate into your fall diet.

-Root Vegetables-carrots, sweet potatoes, shallots, turnips. These veggies are a great enhancement to any meal. Their flavors are the taste of fall and their nutrients prepare our bodies for the cooler weather.

-Warming Spices-Spice is the variety of life. Peppers, apples,  garlic, mustard seed. cinnamon, turmeric and ginger.  Add these to soups and stews, warm drinks and meat dishes. They will strengthen your immune system for winter.

-Berries-Why do you think bears stock up on these little gems for hibernation? The anti-oxidants of course! Blueberries, rasberries blackberries, all berries! contain the anti-oxidants needed for a strong immune system, heart health, and  brain health. Hint: they taste great in pie!

-Squash-Nothing says fall like pumpkin zucchini, butternut and acorn squash. Awesome for soups and casseroles, squash is good for the skin and the heart, and is a great preventative against disease.

-Nuts and Seeds-Get your healthy fat on for the winter with a daily handful of nuts or seeds. Almonds, walnuts, chestnuts and pecans, pomegranates and pumpkin seeds, provide healthy fats and oils to keep you ennergized. Great for snacks during football games!

-Wild Game-It’s hunting season and if you’re a meat eater, the healthiest choice is the wild game that is available. Venison, elk, duck, turkey and fish will give you the the needed protein for you diet. It’s organic, hormone and antibiotic free and lean. There’s nothing better for the main course on your plate.

I love fall. The great weather and the great food. It’s a special time for everyone to be alive. So make it a healthy one. Make sure your adjusting your diet and taking advantage of these amazing foods for optimal health. Your mind and body will thank you.

Have a great fall!

Namaste,

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

Juicing: Bruce Makes Carrot Orange Turmeric Juice

Hi everyone,

Here is a short video of me making Carrot Orange Turmeric juice at a recent health and wellness fair.

This juice provides a lot of cancer prevention benefits along with lots of antioxidants and phytonutrients to strengthen your immune system.

Did you know that Turmeric has over 600 health benefits alone?

Enjoy!

PS-Sorry about the audio quality. That juicer is noisy!

 

Summertime Greens

Leafy greens

Yeah, it’s that time of year again. Salad season! Ok, maybe it’s salad season all of the time, or it should be. The health benefits of our leafy green friends are vast and easy to incorporate into our daily diet. They are also a delicious addition to any meal. So go for it and stuff your face with these nutritional wonders. Salad is only one way to eat leafy greens. Here are some other great tips to serve leafy greens with your meals and also some nutritional tips as well. Enjoy!

Benefits of leafy greens-Where do I start? Leafy greens are choc full of vitamins and minerals and phyto-chemicals that help fight disease. They are full of water which keeps you hydrated during the hot summer months and also contributes to beautiful skin and hair. They contain lots of fiber which keeps you full and contributes to weight loss. Fiber and antioxidants also contribute to a healthy heart by lowering cholesterol and blood pressure. They are an excellent source of folate which improves memory and can ward off depression. If you want to detox your body and get on the path to looking and feeling younger  then leafy greens need to be part of your daily diet.

Leafy Green Faves

Arugula-A staple for my garden. It’s a leafy green vegetable with a peppery taste. It is generally used in salads, but it also makes a great pesto. The phytochemicals and antioxidants help boost memory. It’s also a good source of potassium which helps prevent osteoporosis.

Collard Greens-A member of the cabbage family, I love to steam these or saute them in coconut oil.  They are a great source of beta carotene which is good for vision. They also contain vitamin k which strengthens the bones.

Spinach-Popeye had it going on. This is  one of the most nutrient dense plants on the planet.  It’s high in fiber and low in calories which makes it perfect for weight loss. It is a high source of iron and vitamin B which helps to maintain a strong circulatory system and promotes healthy skin and hair. Throw it in a salad, cook it or eat it raw. You will reap the benefits.

These are just a few of my favorites. You probably have your favorites too. Anyone ever heard of kale? You get the picture. Get some leafy greens in your diet today! Put them in a salad! cook them! juice’em! Just eat them!

Here is a favorite summertime salad recipe for you:

Arugula salad: 

3 cups of organic arugula(washed)

1 Shallot Chopped

1 cup of cherry tomatoes(halved)

Dressing:

1 tablesoon of olive oil

2 tablespoons of balsamic vinegar

Add pepper and garlic powder to taste

If you’re looking for more healthy tips for yourself or your family why not “Click Here” for your complimentary “Empower Your Health Strategy Session” together we’ll get your health back on track.

Have an amazing and healthy summer!

Namaste,

Bruce

What’s All The Stress About?

Stressed image

Today stress is a major cause of health issues in our lives from mental health issues to physical disease. It can create havoc on your mind and body. Did you know that with careful evaluation of your life and by eliminating certain habits you can remove most sources of stress form your life?

It’s that easy!

Stress is a response to challenges in life, and life isn’t that exciting without challenges, so we need a healthy way to deal with stress.

Stress can effect our health in many ways: 

-Poorly managed stress can accelerate aging in our bodies and in our minds.

-It can cause weight gain or loss through emotional eating patterns.

-Stress increases inflammation in our bodies which increases the chance of diseases such as cancer and heart disease.

-Depression is many time stress related.

Is this you?

-Financial stress?

-Relationship stress?

-Career stress?

-Lifestyle stress?

Relax! It can all be reversed. You got this!

-Eat Healthy!-That’s right. What and how you eat can reduce stress significantly. Evaluate your eating habits.

-Avoid sugars and processed foods throughout your day. Eat real food!

-Don’t skip breakfast. Breakfast kickstarts your metabolism and helps keep your blood sugar levels steady throughout the day which reduces stress.

-Eat little and often. This will keep your energy levels steady and increase positive productivity.

-If your eating healthy, you will look good and feel good. Looking good and feeling good eliminates stress.

-Move-Even light exercise can lower stress levels. Combine exercise with a healthy diet and feel the stress go away. A fit healthy body keeps you looking and feeling good. When you feel and look good there is less stress. Are you seeing a pattern here?

-Exercise your mind- Did you know that meditation has been around for thousands of years? There’s a reason for that. Take time for some simple breathing exercises or light meditation when you’re feeling stressed. It’s worth the effort.

-Sleep-Always take time for self-care. Sleep is an important component of self care and reducing stress. Take time to unplug, rest and recharge your body. You will awaken with more energy, vitality, and happiness.

-Socialize-Studies show that those who socialize regularly and are active in their community live longer. Increased socialization reduces stress and alleviates depression. Developing positive relationships and friendships increases self esteem.

Now you get the picture. Reducing stress in your life is a major factor for anti aging and keeping you looking and feeling younger.

Examine stress in your life. How is it effecting you?

Take some time for a little decompression. The benefits are endless.

A major component to my coaching package is stress reduction. Feeling stressed? “Click Here” for your complimentary “Empower Your Health Strategy Session.” We’ll get to the bottom of what all the stress is about.

Have a relaxing day!

Bruce

Why I Use Turmeric And You Should Too

Turmeric

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!

What Is Your Statin Really Doing For You?

Statin pic

You’ve been diagnosed with high cholesterol so you should go on a statin drug right? How many of you have had this conversation with your doctor?
The first questions you may want to ask your doctor is, “How will lowering my cholesterol improve my health?” and, “why should I be on a statin?”
It’s in our nature to trust our doctors and to follow their diagnosis, but are they sometimes to quick to provide treatment before they have determined the actual cause?
Here are some facts about that statins that you should know:

-There is no evidence that statin drugs improve cardiovascular health. In fact, more evidence suggests that cardiovascular risk can be increased with the use of statins especially in women, diabetics and young people.

-Statins do not decrease the risk of heart attack.

-Statins are designed to lower cholesterol. Studies have shown that low cholesterol levels are associated with an increase in cancer, neurological disorders and muscle disorders.

-Statins poison crucial enzymes in the body like CoQ10.

-Studies have shown that older people with higher cholesterol levels have increased longevity. Every cell in the body needs cholesterol for optimum functionality.

Statins are the most widely prescribed pharmaceutical today and Big Pharma is making millions of dollars off the marketing of these drugs. They will be the last to come clean about health risks.
If you’re concerned about your cardiovascular health, have a conversation with your doctor. Discuss natural alternatives like a healthier diet and introducing anti inflammatory foods like fish oil, turmeric and ginger.
Don’t fall into the medication trap. Prevention is the cure.

Just say no to statins!

If you’re interested in learning more about healthy living through nutrition and exercise, “Click Here” for your “Empower Your Health Strategy Session.” Together we will put you on the path to great health.

Stay healthy my friends.