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!

Correcting erectile dysfunction without medication

Great Article Here.

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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™

 

Reference:

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

5 Foods To Promote Mens Sexual Health

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It’s an age old problem. As men age, our performance in the bedroom can start to lack in consistency and enthusiasm.

So what’s an older guy gotta do to keep his mojo strong and his partner happy?

One way is to take one of the many performance enhancing drugs on the market today. But I don’t recommend that.

I mean, if you really care about your overall health, why would you want to be taking those drugs anyway?

I am here to tell all of you guys reading this… there is a better way – a healthy way – which will have your partner coming back for more.

Don’t know where to start? Need a little help? First things first…

Let’s look at your diet.

Sexologists, cardiologists and psychologists agree: the foods you consume have a huge impact on your sexual health.

Here are 5 healthy foods to improve your libido that will also have you looking and feeling good in no time!

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1. Green Vegetables. Spinach, kale, brussels sprouts, broccoli and other green vegetables contain magnesium and folate, which help to dilate blood vessels and create greater sexual arousal for both men and women.

2. Berries, Berries and more Berries! Berries are sexy. They are high in vitamin B, C and folate, which are shown to be libido boosters. They also contain amazing antioxidants,  which relax blood vessels and improve circulation for a natural “Viagra” effect.

3. Dark Chocolate. I know! Berries and chocolate! Nothing better. Dark chocolate, in particular, contains a compound called phenylethylamine, which releases the same endorphins triggered by sex and increases the feelings of attraction between two people. Next time you’re feeling frisky, introduce a little dark chocolate into the mix.

4. Fatty Fish. What’s good for your heart is good for your love life. Oily, wild-caught, cold water fish, such as salmon and tuna, contain the omega-3 fatty acids – DHA and EPA,  which increase the dopamine levels in the brain, in turn, triggering arousal. These fatty acids also help reduce depression and reduce inflammation.

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5. Nuts and Seeds. Pumpkin seeds, almonds, walnuts (as well as other nuts and seeds) contain monounsaturated fats, which create healthy cholesterol. Your sex hormones need that healthy cholesterol to work properly.

This is just the tip of the iceberg. If you’re struggling with your sexual health then I encourage you to take a hard look at healthy and natural ways to get your mojo back. There’s so much you can do for yourself (and your partner) so dig in and enjoy the process!

As always, if you’re looking for a little assistance in your healthy journey, then “contact me” for a complimentary “Empower Your Health” strategy session.

My friend and colleague, Greg Dyer and I will be promoting a new workshop in the future, called “Save The Boners”. If this interests you, please contact me through the info provided in my bio below.

About the Author

Bruce Anderson

Bruce Anderson is a Holistic Health Coach. His passion is helping men and women rediscover the healthy aging process so they can look good and feel younger.

Bruce specializes in weight loss, management of cholesterol and inflammation as well as mindful-based stress-reduction. Bruce uses a holistic approach and believes that in order to truly transform your health and wellness, you need to treat both the mind and the body.

Connect with Bruce:

Website
Facebook
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It’s Harvest time! Why Eating Seasonal Is Great For Your health

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As we head into a new season, it’s important that we start incorporating seasonal foods into our diet. When we eat with the seasons we get foods that are at the peak of freshness and we can take advantage of the nutritional content that we would miss with out of season foods. It’s also great for our environment. Here are some healthy tips for eating in season:

It’s good for you- Eating seasonal foods helps to support our bodies natural cleansing and healing abilities. When you eat with the seasons you replenish your body with a wide variety of important vitamins, minerals, enzymes, antioxidants and phytonutritents that you need to maintain vibrant health. 

It’s good for the environment- Eating in season and purchasing local reduces the amount of miles your food has to travel to reach your plate. It cuts back on the amount of fuel used and it reduces pollution.

It’s Sustainable- Seasonal foods that are grown organically are more sustainable because they are grown by farmers that care about the planet. By not using toxic chemicals, GMOs and by rotating crops to increase soil fertility, these farmers are producing healthier foods and protecting the planet.

It’s economical- When you buy seasonal organic and local foods you are supporting local businesses within in your community. You will also find that many local foods cost less than foods that are shipped in, thus saving money on your grocery bill.

It’s now fall and if the cool weather hasn’t hit you yet, it’s not far off. Make sure you adjust your diet and lifestyle to gain maximum advantage. You’ll be thankful and the planet will be thankful. Have a great fall and don’t forget to visit me “here” for great information and programs for your healthy Journey.

Namaste,

Bruce



Summertime Greens

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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

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

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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!

Bruce

 

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

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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

Men’s Health Empowerment

 

As men age a variety of health challenges can arise that can leave us zapped of energy and vitality. We’ve always been looked upon as the providers and protectors so when health problems challenge us we tend to push them aside for more seemingly important matters. But how important is a healthy mind and body? It’s critical. Your body is a miraculous work of art. It can think, process food, create new cells, walk and take in just enough life-giving oxygen, all at the same time. Taking care of such a precious commodity ought to be a priority. Living a new, healthy lifestyle of proper food, exercise and enough sleep can be daunting. Ask yourself; how do I want to live my life as I age? Of course none of us want to be old and sick, but many times that’s the option we leave ourselves by ignoring signs of poor health.

It doesn’t have to be that way.  

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I’ve been there. At the age of 40, even though I was fit and I thought that I was living a healthy lifestyle, I was diagnosed with high cholesterol and inflammation of the arteries. The silent killer for men my age. I was shocked but determined to make positive changes to my health. Through nutrition, exercise and education, I was able to reverse my condition and do it without dangerous medications and treatments. Today, at the age of 53, I’m happy and healthy and looking forward to a long life. All because of taking action to get my health back.

Could One Conversation Change Your Life?

Do you have health goals that you’re looking to meet? Why not have that conversation today? With my coaching program, we will address your personal health goals and customize a personal solution that will empower you to take charge of your health so you can live a life of health and happiness. I practice a holistic approach to health and wellness, which means that I look at how all areas of your life are connected. Does stress at your job or in your relationship cause you to overeat? Does lack of sleep or low energy prevent you from exercising? As we work together, we will look at how all parts of your life affect your health as a whole. My approach is not to dwell on calories, carbs, fats, and proteins. It is not to create lists of restrictions or good and bad foods. Instead, I work with my clients to create a happy, healthy life in a way that is flexible, fun and rewarding. Together we’ll work to reach your health goals in areas such as achieving optimal weight, reducing food cravings, increasing sleep, and maximizing energy. As we work together, you’ll develop a deeper understanding of the food and lifestyle choices that work best for you and implement lasting changes that will improve your energy, balance and health.

Interested in learning more? Click Here  for my free “Empower Your Health Strategy Session” 

Could one conversation change your life?

-Praise-

“Bruce is a fantastic health coach!  Not only does he listen intently to what needs to be discussed, but he always has great solutions and ideas to combat my health and exercise issues.  He sends me articles to read and suggests meditation exercises to help me focus on.  I love that he actively engages in yoga and always encourages me to take another class or introduce a superfood to my diet.  I’m happier and healthier as a result of adding his bi-monthly appointments to my calendar. And my business is really seeing added growth because now I have the energy to bring it to the next level!  I highly recommend Kriya Living to anyone who is stuck in a diet and/or exercise rut and needs to re-evaluate your health and fitness goals and dreams.”

-Carolyn Israel-

I have worked with Bruce for his knowledge on juice cleanses and detoxes. His programs are simple and effective. Bruce customizes his programs to fit my health needs and works diligently to make sure I’m meeting my goals. His expertise and professionalism are attributes that I would recommend to anyone that is looking to improve their health.

-Patrick Falencik-