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

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

 

 

 

 

 

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

Sleep and Your Health-Why You Should Get Your Z’s On

homer simpson

In my last post I talked about tips for healthy aging and I forgot to mention sleep! A colleague pointed out my transgression and I’ll have to admit I must have been sleeping.
Part of living a healthy lifestyle is getting adequate sleep. It benefits your mind and body and much more. Here are some benefits of sleeping that will make your days happier and healthier.

-Less Stress-Adequate sleep lowers stress which can effect cardiovascular health and lower inflammation.

-Improved Mood-Quality sleep effects outlook and mood. Lack of adequate sleep effects the brain and can cause mood and behavior changes that lead to depression.

-Fights Disease-Sleep deprivation alters immune function. Sleep effects our disease fighting cells, so adequate sleep can protect us from colds and flu and even fight against cancer.

Memory and Learning-Sleep helps commit new information to memory. Adequate sleep improves our ability to learn and process information which can help improve performance and creativity.

Weight Control-Sleep actually can effect our diet. Sleep and metabolism are controlled by the same sectors of the brain. Studies show that dieters with adequate sleep lost more fat than those that were sleep deprived.

No matter what is going on in your life, always set aside time for self care. Sleep is one way to do that. I believe it was Ben Franklin who said, “Early to bed early to rise makes a man healthy wealthy and wise.” Take that to the bank.

If you’re looking at new ways to improve your health, “Click Here” for your complimentary “Empower Your Health Strategy Session”

In good health and sleep,
Bruce