Are Your Supplements Getting The Job Done?

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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

 

 

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!

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

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

Guys, Reclaim Your Health! Look and Feel Younger Today!

First Friday Pic

I’m often asked, “Why did you become a health coach?”

Well, there are two reasons.  First, as I got older I began to experience my own health challenges with high cholesterol and inflammation. I was able to regain my health through nutrition and fitness. Second, I figured if I was able to regain my health then why can’t I help other men regain their health the same way?

Now, I’m not leaving out the ladies here, you should read this article and share it with your man.  I’ve just learned that it’s a little tougher for us guys to adopt the nutrition and fitness habits we need to live healthy and happy lives.

So here I am, every man’s health coach. I’m going to tell you some simple steps to get you on the path to healthy living and If you need a little push we can build a plan to get you back on track.

Your body is designed to heal itself-How we eat and live each day has a profound effect on how we age. Proper nutrition and exercise are paramount to keeping you feeling and looking young.  If you want to get well and remain well then stop doing things that cause sickness and disease and incorporate habits that will strengthen your immune system and keep you healthy.  For most of us, these are minor changes with big results.  Your body gets it.  Need some help? Ask me how.

Exercise from the neck up-How we think and feel greatly effects our health. As we age self doubt, depression, and fear can creep into our mindset. As men we tend to push these feelings away. By simply being mindful and present in the moment we can mitigate these symptoms.  Take time for self care. Have a conversation with a loved one or friend, cook a great meal, read a book or take on a mental exercise like meditation. Also, did you know that good food and exercise can limit these symptoms? See the connection?

Age is mandatory, getting old is optional-I say this a lot.  Who said that as we age we have to stop living get sick and die?  Guys, I hear this too often. “I’m too old.” “I just don’t feel good anymore”. Well your dreams of playing in the NFL may be gone, but who says you can’t go out and live! Do you want to feel and look younger? Find your passion and do it. The only thing stopping you is you.

We’re men. We’re supposed to be strong.  So why do we make ourselves so vulnerable?

Your health is your strength and your power. Take care of yourself and your life becomes limitless.

I know that sometimes it’s easier said than done.

Need a little help? A jump start to health and happiness?

Why not look at a health coach? I’m your guy, I’ve been there and done that. Perhaps I can help build that perspective to get you on the right track.

“Click Here” for your complimentary “Empower Your Health Strategy Session.”

Could one conversation change your life?  What do you have to lose?

See you out there,

Bruce

What’s All The Stress About?

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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

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

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

The Beauty Of A Pomegranate

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Did you know that the pomegranate is one of the worlds oldest fruits? It’s revered as a symbol of health, fertility and eternal life.  It originated in Persia, but I recently saw many beautiful pomegranate trees in Sedona, Arizona.  I guess they acclimate well.

Pomegranates are nutrient dense and antioxidant rich offering protection against heart disease and cancer. But the most recent news on the pomegranate shows amazing clinical results in lowering blood pressure, cholesterol and actually cleaning out clogged arteries! Yeah, this fruit is a beauty.

Have you tried the pomegranate?  It’s a little tricky to get the seeds out but well worth the effort.  Here are simple instructions on how to seed your pomegranate along with a delicious recipe once you free these little beauties.

 Seeding a Pomegranate

1.Cut the crown (protruding blossom end) off the pomegranate, removing with it some of the pale-yellow pith. Take care not to pierce the seeds within.

2.Lightly score the skin in quarters from stem to crown end.

3.Immerse the scored fruit in a large bowl of cool water and soak for 5 minutes. Holding the fruit under water, break sections apart with your fingers, separating the seeds from membrane. The seeds will sink to the bottom of the bowl.

4.Discard skin and membranes. Drain the seeds and dry on paper towels.

 Grilled Chicken Breast with Goat Cheese and Pomegranate Seeds

Ingredients:

4 large skinless, boneless chicken breasts

1 pomegranate

4oz. of goat cheese

 Cooking Instructions:

Brush the chicken breasts with olive oil or coconut oil.

Grill until almost cooked completely through.

Put the chicken breasts in a large glass casserole pan.

Liberally apply the pomegranate seeds over the top of the chicken breasts.

Cover with shredded goat cheese.

Heat at 350 in the oven for 5 minutes.

Serve with your favorite fresh vegetable or salad.

 Sounds delicious huh?

One more benefit, pomegranates have been known to relieve and prevent depression!

How can you not be happy eating this beautiful fruit?

I encourage you to incorporate pomegranate into your diet.  There are hundreds of

ways to prepare them.  Sprinkle on you salad, eat ’em by the handful and my favorite,

juice’em!

Whatever your method, enjoy these beauties today.

If you’re looking for other health tips or perhaps some nutrition advice for your health

challenges “Click Here” for your “Empower Your Health Strategy Session.”

Maybe I’ll send you home with a pomegranate.

 Enjoy your day and namaste,

 Bruce