My Guest Blog at: Whole Health Dana!

Is Your Diet Fanning the Flames of 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.


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.




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.




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.




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.




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



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!



A Look Back On 13 Years Of Yoga




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.








SUP People? Why Stand Up Paddle Boarding Is Beneficial To Your Health


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!


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 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!



Correcting erectile dysfunction without medication

Great Article Here.


Erectile dysfunction (ED) is a common issue in men over 40 years of age. However, twenty-five percent of men seeking medical help for erectile dysfunction are under the age of 40. The number of young men suffering from ED may be much higher than previously thought.

Current conventional treatment options for erectile dysfunction are drugs such as Viagra®, Cialis®, and Levitra®. However, most patients receive no treatment.

According to a recent study published in the Journal of Sexual Medicine, research at the University of Adelaide, Australia, showed that men can reverse erectile dysfunction by focusing on lifestyle factors and not solely relying on medication. The major risk factors are typically physical conditions rather than psychological ones, such as being overweight, overconsumption of alcohol, stress, age, insomnia or obstructive sleep apnea.

In this study, the incidence of erectile dysfunction among men aged 35-80 years over a five-year period was 31 percent.

The research found that most of the men were overcoming erectile dysfunction naturally. The remission rate of those with erectile dysfunction was 29%, which is high. This shows that many of these factors affecting men are actionable, providing them an opportunity to do something about their condition. “Even when medication to help with erectile function is required, it is likely to be considerably more effective if lifestyle factors are also addressed,” says Dr. Sean Martin, lead author of the research paper.

Simple changes to the diet can be a tremendous help. For example, a Mediterranean diet is associated with lower cardiovascular events and could be a way to help erectile dysfunction patients lower their risk.

Nutritional support for erectile dysfunction

Arginine is a critical substrate for the synthesis of nitric oxide, which relaxes endothelial cells throughout the cardiovascular system. It has been shown to reverse the endothelial dysfunction associated with common cardiovascular risk factors and also ameliorates symptoms of certain cardiovascular disorders, such as erectile dysfunction.

Citrulline raises plasma arginine levels significantly higher than arginine itself and is not metabolized in the intestines or liver. In a placebo-controlled trial, one month of oral L-citrulline improved erectile function to normal in 50% of the patients with mild erectile dysfunction.

Grape and Apple Polyphenols have both potent antioxidant and vasodilating properties.

These polyphenols enhance vasodilation by increasing the activation of the eNOS enzyme. Grape-derived polyphenols have been demonstrated to be effective in increasing NO synthesis by enhancing eNOS activity.

Ginkgo Biloba increased nitric oxide in one study by nearly 13% and decreased endothelin-1, a potent vasoconstricting peptide produced by endothelial cells, by almost 6%, increasing the NO/ET-1 ratio by approximately 20%. These three factors: increasing nitric oxide, decreasing ET-1, and increasing in the NO/ET-1 ratio had a synergistic effect with increased vasodilation.

Erectile dysfunction can be a very serious issue, as it is a marker of underlying cardiovascular disease, and many times occurs before heart conditions manifest. Men should maintain a healthy weight, adhere to good nutrition habits, exercise, drink alcohol in moderation (if at all), and get quality sleep. It is also important to address risk factors such as diabetes and high blood pressure. Not only will this improve their sexual ability, but it will also support their cardiovascular health and help reduce the risk of developing diabetes.

By Dr. Michael Jurgelewicz


Related DFH Product: NOx Synergy™



Sean A. Martin, Evan Atlantis, Kylie Lange, Anne W. Taylor, Peter O’Loughlin, Gary A. Wittert. Predictors of Sexual Dysfunction Incidence and Remission in Men. The Journal of Sexual Medicine, 2014; DOI: 10.1111/jsm.12483

Tags: Erectile Dysfunction

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)


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!



Nuts and Seeds-A Handful A Day Goes A Long Way


I’ve always been a big fan of nuts and seeds. My family always had a bowl on the dining room table or in front of the TV where we could relax and crack open a variety of nuts for a quick snack. Seeds were a favorite to add to salads and other dishes. Lately I’ve been incorporating nuts and seeds into my diet for a variety of reasons. They taste great and they have tons of healthy benefits.

Here are a few of my favorite types of nuts and seeds and reasons that you should think about adding more of these fantastic foods to your diet.

Almonds-Who doesn’t love these little gems? Almonds are packed with vitamins, minerals, protein and fiber. Almonds are high in monounsaturated fats. These healthy fats are known to lower LDL cholesterol and reduce the risk of heart disease. Almonds also contain anti-oxidants which help mop up free radicals. They are known to reduce the rise in blood sugar after a meal and their low glycemic index makes it a healthy food for diabetics.

Chia Seeds-Are you looking for an energy boost for your workout? Chia seeds pack in the protein to give you energy while also stabilizing blood sugar to reduce body fat and regulate appetite. They are a perfect workout supplement. They are also are packed with omega-3 fatty acids which improves your mood and brain health. They sure have come along way from the chia pet.

Walnuts-A walnut kind of looks like a small brain doesn’t it? Well, it’s quite a coincidence since walnuts contain many health benefits for the brain. Walnuts are known to help prevent dementia, reduce stress and are helpful for anti-aging. Walnuts contain a high amount vitamin E and also flavanoids which help destroy free radicals that can effect brain health. The absence of dangerous free radicals also improves the skin and helps lower blood pressure which reduces stress.

Hemp seeds-You can’t smoke these and you won’t get high, but the health benefits are amazing! Hemp can provide you with a balanced ratio of omega-6 and omega-3 fatty acids, proteins, vitamin A, E and D, and many B vitamins. It is also rich in sodium, calcium, dietary fiber and iron. Hemp seeds are known to reduce inflammation which can improve heart and brain health. They are also a healthy appetite suppressant. Try them with your eggs in the morning. They add a rich nutty flavor to your breakfast.

Cashews-When it comes to cancer prevention, cashews should be included in your diet. Cashews contain proanthocyanidins which are flavanols that actually starve tumors and stop cancer cells from dividing. Studies have also shown that cashews can reduce your risk of colon cancer. Cashews are also rich in magnesium and copper which strengthens bones and and provides substance and flexibility to bones and joints.

Pumpkin seeds-Looking for a nutritional power house? Pumpkin seeds are rich in zinc which supports a healthy immune system, increases cell division and growth, improves sleep and mood, and sexual function. They are known to improve prostate health in men and to reduce symptoms of menopause and post menopause in women. I love to eat these raw or sprinkle them on my salad.

The bottom line, nuts and seeds are a healthy addition to your diet. They are delicious, nutritious, and they help you look and feel younger. A handful a day goes a long way, so why not go nuts? Or seedy? Ok, that was lame, but you get the picture.

I’m always available to talk about your health. Why not take the next step and take me up on a complimentary health strategy session? “Click Here” for your complimentary “Empower Your Health Strategy Session.” Together we’ll get you on the path to looking and feeling younger.

Have Happy Memorial Day!

Namaste Y’all!



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,