Omega 3 Fats-Fat For A Healthy Mind And Body

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When I was a kid in the mid 70’s there was a movie out called the Omega Man. I don’t remember a whole lot about it, but it was about this guy (Charlton Heston ) that was healthy and normal and at night all of these sick unhealthy people would come out and chase him around. They wanted something from him. I can’t remember specifically what that was, but maybe they wanted his Omega 3’s and that’s why they  called him the Omega man!

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Ok, that’s a bit of a stretch, but my point is that we need Omega 3 fats in our diet!

In some of my past articles, I’ve talked about how healthy fats in your diet are actually good for you. Our bodies need fat for optimal health.

So what are the healthy fats that you need and what are the benefits?

The fats that are essential for optimal health and wellness are Omega 3’s.  So what is so special and essential about these little omegas? Well, let’s take a look

Omega 3 comes from both plant and animal sources. The most common animal source is fish and eggs and plant sources include flax seeds and hemp seeds and nuts like walnuts and cashews.

When we are getting enough Omega 3 in our diet our health will benefit in several ways:

Improved Heart Health-By eating fish once a week or supplementing with safe fish or krill oils, we can reduce the risk of a cardiac episode by up to 50%. This is especially important as we age.

Omega 3 Regulates Cholesterol-Get rid of that statin and replace it with some fish, flax seed and avocado. We now know that cholesterol can be our friend if managed correctly. So ditch the statin drugs and manage your cholesterol with healthy, fatty real food.

Improves Brain Health-Getting enough omega 3’s can improve brain health especially at early developmental ages. They help with improved brain function, eyesight and as a preventative to many brain diseases as we age.

Helps Fight Chronic Inflammation-Chronic inflammation contributes to many diseases from heart disease to cancer. Studies have consistently shown a link between higher omega 3 intake and reduced inflammation.

Omega 3’s May Improve Bone and Joint Health-Omega 3’s increase the amount of calcium in bones and can help fight conditions like Osteoporosis  and Arthritis.

So when you’re thinking about fat, remember we need fat, healthy fat, and omega 3 fats are the way to go for optimal health.

So what are you doing to get more healthy fat into your diet? Need some help? “Contact Me” for a complimentary health strategy session and we’ll get some fat on your bones.

Have a Healthy and Safe Labor Day!

Namaste Y’all!

 

Bruce

 

 

 

It’s Summertime! What You Eat Can Beat The Heat!

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Hot enough for ya?  Overheating during the summer months can lead to serious health risks. Simply staying hydrated is not enough. We need to be getting the proper nutrients in your body to keep your system cooled off and functioning in a healthy manner.

So what foods and nutrients are going to cool us down? What should we avoid?

Let’s take a look:

First of all, you need to stay hydrated. This is a no brainer, but it’s not always water you need to stay hydrated. Low sugar juices, teas and even coffee are great beverages to keep your body hydrated.

Now let’s look at food:

Cool Fruits-Fruits have high water content so they will immediately help with hydration. They are also loaded with body cooling nutrients and antioxidants to keep you cool and energized throughout the day.

Some Great Cooling Fruits- Melons, berries, grapes, apples, pears and peaches, oranges and lemons, pineapple

-Mix them into a salad, or with some organic grains, or just eat them by the handful!

Fresh Cool Vegetables-There are a lot of veggies out there that help lower your body temperature.  Like fruit, they contain a significant amount of water which cools you off and allows you to absorb all of the healthy nutrients that vegetables provide.

Vibrant Veggies- leafy greens, cucumber, radishes, mint, cilantro, squash, broccoli, carrots, celery

-Raw is always best for hydration. Make a salad, juice them, serve them raw with your favorite healthy dip.

Spice is nice!-That’s right, adding a little spice to your food actually can cool you down. Spice in moderation may add some heat at first bite, but it will make your day cooler. Although spice is nice, be careful with your flavors and keep it on the mild side.

Cooling Spices-Ginger, Cayenne, Thai Chili, Turmeric, Black Pepper,Cumin

-Add these spices to grilled fish, salad dressings, and juices.

So now you know what to eat to stay cool, what foods should you avoid?

Processed Foods-We should be avoiding these altogether, but oils and chemical can make digestion worse during hot summer days.

Dairy-Take it easy on the ice cream! It’s a favorite summertime treat, but it may actually slow down your body’s ability to cool off.

Wheat/Gluten-It’s hard to digest and generates more heat throughout your body.

Roasted/Grilled Meats-I know it’s barbecue season, but take it easy on the fatty meats. Add some raw veggies and fruit to your plate. You will be more satisfied and stay cooler.

It may be the dog days of summer, but it you are mindful and add the right foods to your diet, you will stay cool, energized and healthy.

Now that’s what I call a cool summer.

Looking for more healthy tips? “Contact Me” for a complementary health strategy session.

Stay cool and namaste y’all!

Bruce

Just Label It! If Gentically Modified Foods Are So Great, Then Why Don’t We Label Them?

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With the ongoing debate over genetically modified foods, the one thing that constantly confounds me is “Why Aren’t We Labeling Them?” 

It seems pretty simple. If genetically modified foods are so great then companies like Monsanto and Syngenta should be marketing the shit out of GMO’s!

Imagine the marketing campaign. Foods can be labeled; “Now Fortified With GMO’s!”  “Genetically Modified For You And Your Family!”

 “On The GO? Grab A GMO!”

The possibilities are endless.

So, why nothing from these powerful GMO companies? Is it about control over our food? Is it about the money?

I have to ask, “What Are They Trying To Hide?”

Most countries label GMO’s in their food, so why not the most powerful country on Earth?

It’s time to take a stand and demand GMO labeling.

“Just Label It!”

EVERYONE! Has A Right To Know What’s In Their Food.

Namaste Y’all

Bruce

Om Is Where The Heart Is. Meditation Is Not Only Healthy. It Can Change Your Life!

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I have no idea when my meditation journey began, I first recognized it with my yoga practice, but now that I look back, perhaps I’ve been meditating all of my life and yoga brought it to the forefront. Who knows? I know one thing. It kicks ass!

So what’s the big deal with quieting your mind? Think about it. In this crazy world there is nothing better than a little peace and quiet. Here are some great reasons to meditate everyday.

Meditation Reduces Stress-I can write a whole article on this, and I will!

Stress is a major cause of sickness and disease today. Meditation can actually make structural changes to the brain. When this happens, it improves our psychological well being and reduces stress. Boom! A healthier and happier you.

It Strengthens the Immune System-Relaxation has shown to boost the immune system. The heart slows and blood circulation flows freely to the body’s tissues, feeding it with nutrients and oxygen which feed our cells and strengthens us against sickness and disease.

It makes you happy-When are you stressed and happy? Ummm….never. By calming the mind and body, we learn to balance our emotions. We let go of the past and quit worrying about the future. We learn to live and experience the present moment which takes us to a happier place.

It improves creativity and focus-Meditation can help you build a “Super Mind”! It increases mental strength and focus, so you can ignore distractions. You will have better cognitive skills and creative thinking. It helps you process information so you can make decisions and solve problems. It aids in memory retention. Who wouldn’t want a super mind?

It increases energy-When we let go of stress and focus on the present, our mood improves, we are happier and healthier which clears our mind and relaxes our body. We feel good and energy improves.

A meditation practice may just be your path to a healthier you! You can find thousands of meditations online at little or no cost and it only takes a few minutes a day.

So check it out, google meditation and start your journey, because OM is where the heart is.

Namaste Y’all!

Bruce

Plant Power! 5 benefits of a Plant Based Diet

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Plant Power! 5 benefits of a Plant Based Diet

Life without meat. Those 3 words can end many nutrition conversations right then and there. Let me be clear, I’m not writing this to tell you need to become vegetarian or vegan. But, if you’re looking to adopt a healthier lifestyle, then you need to look at the benefits of eating a predominantly plant based diet. Let me tell you, it can change your life!

And it tastes pretty good too!

It’s Good For You-Remember when mom told you to eat your vegetables? She wasn’t doing it to torture you. She had your health in mind. Our biological diet is loaded with plant powerful foods. It provides more nutrients, antioxidants, vitamins and minerals. It provides us with protein and fiber and healthy fats.

Plants Are Healing-We have the power to heal ourselves and a plant based diet it the key. A plant based diet will give you more energy, It helps to prevent disease, it helps with weight loss, and it strengthens the immune system. A plant based diet is the perfect preventative approach to diminish health issues as we age.

Variety-The options for plant based meals are endless. You can create amazing appetizers, salads, entrees and desserts. All without incorporating  a single animal product. If you like a variety of flavors and delicious meals, then you can’t go wrong with a plant based diet.

It’s Economical-Eating a predominantly plant based diet can save you money. You can buy many of your plant based whole foods in bulk which is more economical. Also, you can grow your own. With a little effort, you can create a thriving garden of edible plants that can sustain you for much of the year. It sure beats tending livestock in your yard.

It Helps the Environment-We are all aware of what factory farming is doing to our planet. It’s unhealthy, it’s unsustainable and it’s unethical. So why continue? By moving to a plant based diet, you are giving back to the planet and enhancing a sustainable environment for the future.

Maybe you’re not ready to move completely to a plant based diet, but look at the benefits and educate yourself. At least by cutting back on animal products, you can improve your health, and your wealth, and promote a more abundant and sustainable planet. That’s a pretty good deal for all of us.

Have a happy and healthy day!

Namaste y’all,

Bruce

2016: My Selfish Year

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That’s right folks. 2016 is all about me!
I will be investing in myself and becoming a better person physically, mentally and spiritually.
I’m not a guy that’s big on resolutions so this will be my one big all encompassing “sort of” resolution.
That’s what it’s all about right? We all strive to be better in the coming year.
So I challenge you to be selfish too! Look inside yourself and take care of yourself.
Be present! Be Happy! Be Loving! Be Kind! Be Healthy!
Just Be!
Positive Change comes when we learn to love ourselves first.
So this year, be selfish! Make it about you and watch your world change for the better.

Happy New Year!

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Peace, Love and Ommmm!

Bruce

Is It Time To Up Your Salt Game?

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We’ve all heard that it’s important to watch our intake of sodium. But, what if I told you there’s a salt out there that’s healthy for you! It provides you with 80+ minerals and elements, plus a variety of healthy benefits that will have you asking to please pass the salt with every meal.

So, have you heard of Himalayan Sea Salt? Yeah, it’s that slightly expensive pink sea salt the you see at the grocery store with all of the other salts. Why should I pay several dollars for a fancy pink salt when I can get a box of Morton’s for about .50 cents?

Here’s a hint: That cheap table salt you’re rock’in ain’t so good. Why? Table salt is refined and stripped of all of it’s minerals. It’s also chemically treated and the iodine, one of the main benefits of salt is manufactured instead of natural. That’s right, it’s processed!

Here are some incredible benefits of Himalayan Sea Salt:

  • Increases Hydration-It regulates water both inside and outside of cells.
  • Detoxes the body of heavy metals.
  • Lowers blood pressure.
  • It balances the body’s PH.
  • It regulates healthy sleep patterns.
  • Supports anti-aging.
  • I supports your libido- Woot! :)

Uses of Himalayan Sea Salt:

  • Cooking-Toss that table salt and bring out amazing flavors with your pink salt.
  • Bathing-Throw it in your bath for detoxification.
  • Great for decoration-Check out Himalayan Salt Lamps and how they bring energy to a room!

Well, there you have it. Salt is good for you if you do it right.

More questions? Why not schedule a complimentary “Health Strategy” session with me today! Together we’ll discover the healthy practices that work best for you!

Have a safe and happy holiday everyone!

Namaste,

Bruce

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

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

Hemp Seeds – Amazing Crunchy Goodness

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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