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

Finding Your True Fatness: Healthy Delicious Fatty Foods To Add To Your Diet Today!

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There was a time when fat was our enemy. It was touted as the major cause of heart disease, a prelude to cancer, and the culprit for obesity. It made sense right? Too much fat in your diet would effect your overall health. It had to be stopped! And so it came to pass, the low fat diet and fat free foods were the new norm.

Well, fast forward about 50 years and we’ve discovered that not all fats are bad for you, in fact, the low fat, fat free foods that have been instilled into our diet are the things making us sick. Processed food like substances devoid of any healthy fat or nutrition rule the grocery aisles and are marketed to us as healthy, but that’s for another article. So how do we get more healthy fat into our diet?

First of all, what’s a healthy fat and what’s an unhealthy fat? Healthy fats are mono and polyunsaturated fats and saturated fats the occur naturally in animals and plants. Unhealthy fats are trans fats that are manufactured chemically and added to foods. There is also some debate on whether all saturated fats are healthy, but that thinking is changing.

Take a look at real food again. Clean meat, plant based foods, and even some dairy.

Here are some great foods to that add more saturated fat to your diet:

Organic grass fed beef- Red meat in moderation is fine. Enjoy a smaller piece and surround it with organic veggies and grains. Awesome!

Wild caught salmon-Salmon is full of omega 3 fatty acids which are essential to overall health.

Coconut Oil-Cook with it, put it on your body, there are numerous benefits of coconut oil. Some of my favorites, increased brain and memory function, good cholesterol and heart health.

Nuts and Seeds-Contain mono and polyunsaturated fats which are good for heart health and decrease inflammation.

Butter-I love this! Yep, it’s full of omega 3 and 6 fatty acids, fat soluble vitamins and antioxidants. If you have margarine at home throw it out and welcome butter back into your life.

There are other healthy fatty foods like avocados, raw cheese, natural lamb etc., so go for it!

The best of rule of thumb is to eat real food and avoid the processed food like products. Simple huh?

So what is your food journey? Need some help? “Contact Me” for a complimentary “Health Strategy Session at www.kriyaliving.com

Stay fatty my friends!

Bruce

 

 

 

 

Ginger: A Healthy And Delicious Super Food

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Like a lot of us, my first experience with ginger was in the form of a cookie. A man like cookie. I was hooked on the spicy sweet taste of the ginger bread man from my first taste and it has always been a favorite flavor of mine. My use of ginger has changed over time, moving from tasty treats to incredible dishes and drinks. And who knew that I would discover the amazing health benefits along the way?

Ginger has proven to be one on healthiest and most delicious spices on the planet.

Ginger is an anti-inflammatory-Ginger is effective in fighting exercise induced muscle and joint pain due to inflammation. It also helps reduce the symptoms of osteoarthritis which is a common health problem caused by inflammation. Ginger makes it feel good to move.

Ginger helps lower the risk of heart disease-Ginger has shown to lower blood sugars which can contribute to heart disease and diabetes. Ginger also helps lower LDL levels(bad cholesterol) and blood triglycerides helping prevent the onset of heart disease. Truly a spice you can love with all of your heart.

Ginger helps with digestion-Ginger can speed up digestion which helps prevent cases of indigestion, heartburn and nausea. A small amount of Ginger helps to relieve an upset stomach, morning sickness, sickness from chemotherapy and much more. A little Ginger keeps your tummy happy and healthy.

Ginger can help prevent disease-Ginger contains a substance called 6-gingerol which is found in raw ginger. It has shown to be effective in managing certain types of cancer. Also, oxidative stress and inflammation can accelerate the aging process which can lead to Alzheimers and dementia. The antioxidants and bioactive compounds in ginger have shown to reduce inflammation and improve brain functions like memory and reaction time. Ginger can be the spice of life for healthy aging.

Ginger is found in any grocery or health food store. It can be purchased raw, which is my favorite, or in powder or capsule form. Add it to your favorite meals, make some tea or juice it.

Bottom line, ginger can be a great food to relieve a current health issue or to prevent health issues down the road. It’s tasty and delicious, it’s nutritious and it makes a killer ginger bread man. So why not add a little ginger to your diet? Your body and mind will thank you.

Yours in health.

Namaste Y’all

Bruce

Superfood of the Day: The Amazing Avocado

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Guacamole! Probably the first thing that comes to mind when we think of Avocados and that’s awesome! But, did you know how tasty, healthy and amazing Avocados can be in other ways? Here are some healthy benefits that Avocados bring to your diet.

Avocados Are A High Fat Food-They are loaded with heart healthy monounsaturated fatty acids like oleic acid which is a very healthy fat. These healthy fats help to absorb nutrients making the Avocado one of the fattiest plant based foods on the planet.

Chock Full Of Nutrients-Avocados are abundant in nutrients like vitamin k, potassium, magnesium, vitamin C, vitamin B, just to name a few. Remember, the healthy fats help you absorb all of these amazing nutrients.

Avocados Are Loaded With Fiber-Fiber contributes to weight loss, reduces blood sugar, and helps prevent disease.

They Lower Cholesterol And Triglycerides-Avocados have shown to lower LDL cholesterol(Bad) and to raise HDL cholesterol(Good). They also help reduce inflammation. All in all, Avocados have shown to lower risk of heart disease over time. 

They Taste Great-Whether it’s guacamole, or a salad or on a sandwich, Avocados are a top choice for healthy people because of their taste and healthy benefits. Try them with a little bacon. Yum :)

Bottom line, if you’re looking for a healthy addition to your diet then Avocados are a proven winner. Head out to your local farmers market or health food store and pick some up today.

Looking to make other healthy changes to you diet and lifestyle? “Contact Me” for a complimentary health strategy session.

Have a great day!

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

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