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

Are Your Supplements Getting The Job Done?

Supplement pic

I’m not a huge fan of supplements. I prefer getting my vitamins and nutrients from real food. But let’s face it, we don’t always have time to prepare that healthy meal or snack. So, sometimes we all need a great supplement to keep us healthy when we’re on the go.

The challenge with supplements today is that they are not regulated by the FDA or any other agency, so how do we know if we’re getting a quality supplement and if it’s really giving us the benefits we need?

The answer? Know your supplier. I know, it sounds like I’m talking about a drug dealer, But, in many cases it’s the same thing. Many supplement companies are not  practicing truth in advertising. In fact, they are just plain ripping you off. 

Here are some helpful tips when you’re looking to purchase a quality supplement. 

Know Who You’re Doing Business With
Always research a company and learn about their business practices and products before giving them your credit card. Make sure they are listed with the better business bureau and that they have an excellent rating. Check out consumer advocacy sites for any negative reviews.

Make sure they follow GMP requirements
GMP stands for “Good Manufacturing Practices”. Companies that follow these requirements are trusted names for supplement safety and quality.

Quality Assurance Testing
Make sure a company’s products have been independently tested by a third party to ensure quality and potency.

Finished Goods Studies
A quality company will provide finished goods studies and will usually be furnished with a “Gold” standard.

Yes, It takes a little research, but it’s your dollar so why not get what you’re paying for. These things are expensive! A favorite company of mine is BioTrust. Check’em out www.biotrust.com

If you want to learn more about the supplements you should be taking, then why not “contact me” for a complimentary health strategy session. I guarantee you will get only the highest quality coaching services.

Namaste Y’all

Bruce

 

 

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!

Namaste,

Bruce

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.

It Matters where you get that bird

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The holidays are here and many of us are planning magnificent feasts for our families and friends. As we plan the menu it’s important that the centerpiece, the turkey is obtained from the right sources.  What do I mean by this? It matters where you get that bird! It matters for taste, your health and our planet.  Here are a few things to consider when buying your holiday turkey.

Naturally raised turkey’s are healthier for us -A turkey raised on a farm is in it’s natural environment, allowing it to roam freely and eat the grass and grubs it was meant to eat instead of unnatural grains filled with antibiotics and hormones which ultimately end up on our plates.

They taste better-Never tried an organic farm fresh turkey?  You don’t know what you’re missing.

Buy local-Support your local farmer and get a natural ethically raised turkey.

Help the environment-Factory farms harm our environment and are unsustainable.

Factory farms are unethical-Ask yourself; what would I rather eat? A turkey that spent it’s life in deplorable conditions where the best day of it’s life was the day it died? Or a turkey that was raised in a humane natural environment and given the life it deserves? I think you know the answer.

Choose a Heritage Turkey-There is a movement to bring back older varieties of turkey’s that were once native to the United States. These birds are naturally bred and genetically diverse thus ensuring survival of the species.  They are also superior in taste to factory farmed birds.

Thanksgiving is a time to be thankful for all that the year has brought us and the bounty before us.  Let’s make sure that we’re thanking the local farmers who work so hard to bring us healthy sustainable food.

Don’t forget to surround your turkey with wonderful healthy dishes this Thanksgiving.

If you’re looking for healthy recipes or healthy tips for the holidays, please contact me atwww.kriyaliving.com

Happy Thanksgiving and namaste!

Bruce

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

fall

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



The Power of Urban Farms and Gardens

UrbanFarm

I love having a garden. There’s nothing like walking out your door and picking fresh vegetables to help create a delicious meal. I also like the relaxing zen like quality of tending to my garden. It gives me a chance to unplug from my day and clear my head while I weed and water. There are many benefits to having a garden. The obvious is the fresh food and comfort that you’re putting healthy food into your body. But things are really beginning to change. Urban farms are gaining traction allowing individuals or groups to establish mini-farms on small plots that help make efficient use of the land. There are all kinds of creative ways to grow food, from installing roof top gardens, using vacant lots or abandoned buildings, and vertical gardening. Urban farms are popping up across the country and they are enabling people that previously weren’t able to have a garden to participate with their community in learning to grow and share fresh healthy food. Pretty cool.

Have you thought about starting your own garden or participating in an urban farm? Check out the benefits:

It’s Local-By growing what we need near where we live, we reduce the food miles and save on food transportation costs. We also get fresh produce and get our foods “in season.” 

It adds beauty to our cities-The greenery produced from urban farms and gardens contributes to the beautification of our cities. Urban farms increase shade and they actually cool off the unpleasant heat effects created by urban environments. They provide areas for relaxation and attract tourists.

Urban farms spur economic growth-Since urban farms are localized, it keeps dollars circulating throughout the community. This helps stabilize food costs, it can create jobs, and is a great return on the investment for the community, producing up to $6 for every $1 invested.

Urban farms improve health-Studies have shown that urban farms improve health not only by providing nutrient rich foods, but by increasing exercise and improving mental health. Gardening induces exercise which lowers obesity rates, reduces heart disease, and lowers the risk of diabetes. Growing your own food reduces stress and improves mood through creating sustainable social projects.

Meet your neighbors and make new friends-The social aspect of urban farming is undeniable. It strengthens communities by building an identity and spirit. It reduces crime by introducing neighbors and providing more eyes on the street. It also connects different cultures which adds to the character of farming and the community.

If you’ve ever thought about sprouting your green thumb, now is your chance! Find out where you can contribute to your local urban farm, check out this great website for all of your urban farming resources: http://www.urbanfarm.org/

As always I’m available to answer questions about healthy lifestyles. If you’re looking at ways to improve your health and live a sustainable lifestyle why not “click here” for a complimentary health strategy session. I’ll get you headed in the right direction.

Happy Independence Day!

Bruce

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)

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

I Totally Dig The Farmers Market

 farmersmarkets

Summer has arrived and all of the new growth is thriving. The leaves are back on the trees, flowers are blooming and gardens are taking root.  With the arrival of the new season farmers, local businesses and vendors join to sell their wares at community gatherings throughout the country. Ah yes, the farmers market. What a great place to go visit friends and make new friends and to taste, experience and support your local businesses. You can also get your grocery shopping done. So why go to the farmers market? Here are a few reasons to head there now. I guarantee you’ll totally dig it.

Connect with and support your community-The farmers market is a community hub where local businesses count on your support so they can bring you the freshest and healthiest foods and unique products. It’s a place where you can relax with friends and family and enjoy local culture even if you’re in a big city.

Inexpensive organic produce-Farmers markets provide a wide variety of organic produce that is less expensive than what you would pay at a grocery store. You get produce that is fresher and grown locally. Plus, you get to chat with the farmer that grew it. Pretty cool.

The Food Tastes better-At the farmers market you get the freshest and tastiest foods available right from the source. The produce is perfectly ripe and unaltered. The dairy is brought straight from the farm. Meats are naturally fed and free of antibiotics and hormones. It all contributes to better taste. Plan a meal and experience the amazing flavors and smells with friends and family. You’ll discover that the food from the farmers market rocks!

It’s healthier-This one’s a no brainer. Eating fresh, locally-grown fruits,veggies and meats are great for your health. You avoid the pesticides and herbicides, the GMOs and the alterations that happen to foods in grocery stores.  You get real food and what’s healthier than that?

It’s Fun!- Take the whole family, meet a friend for breakfast. I always bring my dog and she has a better time than I do. There’s a little something for everybody and it’s always good.

If you haven’t experienced your local farmers market, get out there today. Not sure where it is in your community? Try google. They can usually point you in the right direction. Farmers markets are an excellent way to connect with your community and to buy local. They are sustainable, good for the environment and they give you a connection to the world around you that feeds your body, mind and spirit. Why not head out there this week? I’ll see you there.

If you’re ever looking for other healthy lifestyle tips why not “click here” for a complimentary “Empower Your Health Strategy Session.” We can meet at the farmers market.

Have a great week!

Namaste,

Bruce