My Guest Blog at: Whole Health Dana!

Is Your Diet Fanning the Flames of Inflammation?

is-your-diet-causing-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.

Sugar-

sugarOh my sweet sweet devilish friend. How you tempt me. Sugar is one of the most addictive substances on the planet. It is found in literally everything we eat and is a major cause of inflammation. I’m not saying stop sugar all together, but be mindful of where it’s coming from and cut back. Feel a craving for sweets coming on? Grab a piece of fruit.

 

 

Wheat-

wheatHighly inflammatory especially in processed form. Guess what happens when you consume processed wheat? It turns to sugar!(see above) Also most wheat is now genetically modified(GMO) and contains gluten which is starting to be linked to many serious health conditions. As an alternative choose grains like Quinoa, Buckwheat or Millet.

 

 

Meat-

meatI’m not saying that you have to go vegetarian or vegan. Just cut back a little. Don’t make meat the center piece of your meal. Surround your meal with healthy vegetables and grains. Also, be mindful of your meat purchases. Go organic and hormone and antibiotic free. Clean, ethically raised meat is a lot healthier.

 

 

Dairy-

dairyToday’s dairy products are packed with sugar, antibiotics and hormones. All contribute to inflammation. Dairy doesn’t have a lot of nutritional value so why consume it? Except for cheese of course. Have a little bit of cheese. Look for raw cheese in your local grocery store.

 

 

Alcohol-

alcoholLove my handcrafted beer, but it doesn’t always love me. Not much to be said here. We all know about the challenges with alcohol. Remember alcohol is a cousin of our evil friend sugar. If you drink, then practice moderation and reduce your inflammation.

This is only the tip of the iceberg. By reducing inflammation in our bodies as we age, we can go from being sick and old to healthy and happy, and the easiest way to do this is through nutrition. I’m not asking you to make drastic changes, just conscious changes. Take control and become a happier and healthier you!

Namaste Y’all!

The Seasons Are Changing And So Should Your Diet

fall

 

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

My Experience With Intermittent Fasting

fasting.diet 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!

Namaste,

Bruce

Achieve Systems-Denver Fitness, Nutrition and Therapy Business Breakthrough Summit

Attention Fitness and Nutrition and Therapy professionals! Don’t miss this business building summit! Questions? Please contact Kriya Living for details.

 

Denver Business Summit – June 2015.compressed

Gardening Is The Spice Of life

5 Reasons Why You Should Start A Garden.

1. It’s Good For You- Eating more fresh fruits and vegetables is good for you and your family.  When they are grown right in your yard, you get the optimal health benefits of fresh food from garden to plate.
2. Gardening Saves Money- A packet of seeds costs less than a dollar and can yield healthy nutritious food throughout the growing season. It saves money on the grocery bill and gas from trips to the store.
3. It Reduces Stress-Gardening is a way to relax and center your mind while getting some fresh air and sunshine. It’s an amazing way to meditate. Also, planting, weeding and watering add physical activity to your day, which adds to stress reduction.
4. Reduces Your Environmental Impact-Your own garden food can be grown organic free of pesticides and herbicides. You will also reduce the use of fossil fuels and pollutin it takes to transport foods from long distances to your community.
5. Build A Sense Of Pride-Watching a seed blossom and then become food on your plate is very gratifying. Growing your own food is such a satisfying thing to do. You thrive with a garden, you’re nourished, and you maintain your health.
Gardening has amazing health benefits, community benefits and benefits for the planet. Thinking about a garden? You can have on any where. “Contact Me” to learn more.

Are you eating right for the slopes? How to stay on your skis and off of your face by eating the right food.

Sumo.skijump

Yes, it’s that time of year again here in fabulous Colorado.  Summer has come and gone, the aspens are changing color, we begin to feel the north winds blow and we look to Mt. Evans for that first glimpse of snow on the peaks that lets us know that ski season is rapidly approaching. 

For me it’s a special time of year. I’ve been skiing since I could walk and if I’m lucky I will spend my final days searching for one more powder run before my demise. 

As we age, it gets tougher and tougher to get in shape for ski season. Our bodies have aged another year and maybe we’ve kept up with our workout routine or maybe not. Our minds are there, but our bodies seem to lag a little bit behind. So  as we get older, how do we get an edge if we don’t have the time to train like an Olympic athlete?

Nutrition of course!

Let’s leave exercise behind for now because that’s a given. Did you know that eating the right foods can make or break your day on the slopes? I’m going to give some healthy tips that are going to enrich your skiing experience whether you’re a casual snow bunny or you’re in constant search for that deep powder utopia.

A day on the slopes can be an exhilarating and exhausting experience. Studies say that an hour of downhill skiing will burn approx. 3.9 calories per pound of body weight.  A 150lb person will burn 585 calories per hour. Also, shivering and involuntary muscle tightening to produce heat, burns additional calories which may cause you to hit the wall quicker.

Pre-ski Fueling

Proper fueling before you hit the first run of the day is critical. Failure to properly fuel up can effect your performance and increase your likelihood of injury. Skiers and snowboarders should consume about 400-900 protein/carb calories.  Here are some foods to consume for your pre-ski meal plan:

-Bananas-Potassium will prevent cramping.

-Berries and low sugar yogurt.

-A good nut butter, like raw almond and a multigrain  bagel.

-Eggs, meat, and nuts for protein.  Our bodies need fat and this a healthy way to get it.

-Energy bars-high protein/carbs, low sugar.  Be careful here.  Energy bars high in sugar and additives can actually be detrimental to your performance.  I would suggest these energy bars for optimal performance:

EVOhemp -Hemp seeds are one of the most nutritionally complete food sources in the world!

www.evohemp.com

ClifKITS Organic- certified organic, gluten free, soy free, dairy free

www.clifbar.com

Fuel on the slopes

Try to consume about 200 calories per hour while skiing. It’s always good to carry some nuts or dried fruit with you or a high quality energy bar.

If you take a break, consume warm energy food like soup, low sugar oatmeal or even hot cocoa made with cacao and coconut milk to keep your core warm.

Hydrate!

Not drinking enough water is the biggest mistake skiers and snowboarders can make. Dehydration leads to a decline in performance and actually decreases heat inside the body which can elevate the risk of frost bite. It’s recommended that you consume 4-8 ounces of water every 15 minutes.

Post Ski Refueling

After a full day of skiing/boarding your body is going to be calorie depleted. It’s imperative to replenish those calories. Refueling your body will lessen the energy drain from the day and will also get you ready for day #2 if you plan on hitting the slopes again. Start with liquid refueling. I personally enjoy a fine Colorado craft beer, but not too many! Continue to hydrate with water and also something warm like hot chocolate made with cacao and coconut milk. At mealtime, continue to balance carbs and protein. Fish, turkey, sweet potatoes, rice and plenty of green veggies are foods that will have you back in skiing shape in no time.

If your a powder hound like me, or just looking to make some turns and enjoy the great outdoors. Keeping yourself properly fueled through nutrition will positively enhance your on slope experience. Your body will thank you for it.

If you need additional nutrition guidance or more skiing tips, hit me up for a free health consultation “Here”

I’ll get you ready for the slopes and beyond.

Have a great ski season.  Make it fun and be safe.

Namaste y’all!

Bruce

Transform Your Health Today!

Kriya Living Logo 4-C_138x160     Raw Vitality Logo

 

I’m excited to announce my new program at Kriya Living – “Raw Vitality”

Raw Vitality is a holistic health system focusing on all areas of health to:

  • Reverse chronic health symptoms.
  • Prevent chronic health conditions.
  • Help individuals find and stay at their naturally balanced weight.
  • Increase energy, vitality and natural beauty.
Learn the eating and lifestyle practices to reverse and prevent chronic health conditions, heal, balance revitalize your body mind and spirit.Contact me “here” to learn more about the “Raw Vitality” 30 Day Total Health Transformation Program and Cleanse.I continue to expand my programs and offerings at www.kriyaliving.com.
If you’re looking to make some healthy changes in your life, why not join me for your own “Empower Your Health” strategy session today.

Have a great week and Namaste,

Bruce

The Benefits of Online Fitness and Nutrition

AchieveOnlinebusinesslogo

 

A couple of newsletters back I announced that I’m now the director of Achieve Online fitness and wellness systems. In this letter I want to discuss how online fitness and nutrition programs can greatly benefit your health and wellness.
When you’re looking to improve your lifestyle through fitness and nutrition many changes can be significant and can take several months before the benefits are noticeable. This can cause many people to abandon their wellness plan because they aren’t seeing results.
Tracking your diet, fitness and overall health is a very effective way to keep you focused on your health and wellness journey.

Motivation
Did you know that people who use an online fitness and nutrition tracking tool are 70% more likely to stick with and achieve their fitness and nutrition goals?
Think about it. If you’re tracking your progress, then it’s much easier to look back and see your results. When you’re getting results then your motivated to keep moving forward towards your goals.

Planning
To meet out nutrition and fitness goals we have to have a plan. Whether it’s a goal of losing 20lbs. or lowering our blood pressure, an online tracking tool will record our fitness and nutrition progress so we can see results and make needed adjustments as we move towards our goals.

Flexibility
Using a fitness and nutrition tracking tool is very versatile. These days we are all connected 24/7. This allows us to record our results on the spot whether it’s post workout or after a meal. By having this tool at our finger tips it creates more consistency in tracking our progress and seeing progress and results immediately.

Accountability
Having an online fitness and nutrition tool increases your chances of sticking to your plan and achieving your goals. A well defined plan and set goals will keep you accountable throughout the process so you will be less likely take time off from workouts or eat unhealthy foods.

So there you have it. Online fitness and nutrition tools are a great benefit to help you meet your health and wellness goals.
So why not give it a shot? Come visit me atwww.kriyaliving.com. We can review your goals and customize an online program for you. Need a little extra motivation? Combine it with one of my coaching programs for optimal benefit. The sky is the limit.
Contact me today and we’ll customize your health and wellness plan.

Juicing: Bruce Makes Carrot Orange Turmeric Juice

Hi everyone,

Here is a short video of me making Carrot Orange Turmeric juice at a recent health and wellness fair.

This juice provides a lot of cancer prevention benefits along with lots of antioxidants and phytonutrients to strengthen your immune system.

Did you know that Turmeric has over 600 health benefits alone?

Enjoy!

PS-Sorry about the audio quality. That juicer is noisy!