My Guest Blog at: Whole Health Dana!

Is Your Diet Fanning the Flames of Inflammation?

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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

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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

A Look Back On 13 Years Of Yoga

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13 years ago I walked into my first yoga class. I had always wanted to try it, but I really had no idea what type of journey it would lead me on. As I lay in a pool of sweat relishing those first moments, I knew that I would be back. I knew that I had found something that would be everlasting in my life. My yoga practice has made me healthier, happier and a better human being. So maybe you won’t have the life changing epiphany that I had, but here are some reasons that you may want to add a yoga practice to your life. Or at least check it out. 

 

It Calms The Mind and Reduces Stress-Our world is a constant bombardment of information and distraction. Staying in the present moment and remaining mindful takes a calm and focused mind. The meditative aspects of yoga can teach you how to breathe and stay calm throughout your busy day. Yoga also reduces the physical effects of stress on the body. When your body is relaxed, it reduces levels of the stress hormone cortisol. It also lowers your heart rate and blood pressure and boosts your immune system.

It Increases Strength and Flexibility-Yoga helps to improve flexibility and mobility, increasing range of movement and reducing aches and pains. Yoga poses use every muscle in the body, helping to create strength in all parts of the body. It also helps to improve body alignment resulting in better posture and helping to relieve back, neck, joint and muscle problems.

It Helps You Manage Your Weight-Yoga helps with weight control by burning excess calories and reducing stress. It also encourages a healthy lifestyle which can lead to healthier eating habits, activities and self esteem.

It Helps You Sleep-Exercise and lowered stress leads to better sleep. There’s no denying it. A regular yoga practice promotes restful sleep and allows you to function more in the present.

 

Yoga simply promotes a healthier and happier you. We all look for that little edge in life that takes us to the next level. For me that’s yoga. Maybe it could be for you too! 

Are you looking for new ways to improve your health. “Contact Me” for a complimentary “Empower Your Health” strategy session.

Enjoy your journey.

Namaste

Bruce

 

 

 

 

 

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

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!

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.

Technology Overload-Why Unplugging At Least Once A Day Will Make You Healthy And Happy

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I remember when I was growing up, my parents would yell at me for watching too much TV or talking on the phone too long. “Go outside! It’s a beautiful day!” They would say. Wow, they would be pulling their hair out in this day and age. We are uber connected in every aspect of life and it’s depriving us of relaxation and peace and it’s piling on the stress. I’m guilty. Guilty of stressing out when I can’t find my phone. Guilty of being a prick to the tech support guy when my internet connection is down. Guilty of being a technology addict. But amidst all of the online chaos, I found a way to unplug. I found peace letting go and I’m healthier and happier for it.

I know there are others out there like me. I’m here to help. Here are three ways that you can unplug from your technology addiction and you will be healthier and happier.

Just Walk Away-I love this.  Twice a day I take my dog for a walk. I get up from my laptop. I put my phone down and go for a walk.  I enjoy the fresh air, hanging with my dog and just being mindful of the world around me. It clears my head,relieves stress and re-energizes me for the rest of the day.  If you’re at work, go outside for a few minutes. Walk around the building. Go get a healthy snack. Just walk away!

Sit in Silence-Meditation has many health benefits. When you’re mind is tired,stressed and overloaded, take a few minutes to let it all go.  Sit in silence and clear your head.  Just listen to your breath and nothing else. Once again you will return to your tasks energized with a clear mind and ready to go. Here is a great link for short meditations to get you through your day.

http://www.the-guided-meditation-site.com/mindfulness-exercises.html.

Exercise-Many benefits here.  Go for a run, or a bike ride. Attend a yoga class.  Whatever your method is just do it and leave your technology behind.  You will return to your daily activities focused and stress free.

So what are your methods of unplugging?

I’m just touching the tip of the iceberg here.  Whatever your methods may be, just commit to it and you will be better for it.

Having trouble unplugging? Come see me! We will discuss what’s getting in your way and develop practices that will help you unplug.  “Click Here” for your free “Empower Your Health Strategy Session.”

If this post has been beneficial or not, I would love your feedback.

Now it’s time to go walk the dog.

Namaste Y’all!

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

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