SUP People? Why Stand Up Paddle Boarding Is Beneficial To Your Health

SupYogapic

It’s all the rage here in Colorado. Stand Up Paddle Boarding or SUP as it is affectionately called is popping up on lakes and rivers everywhere. I first tried it in Costa Rica and was immediately hooked when we started doing yoga poses on our boards. A combination of beauty and bliss on a board. What could be better?

I still consider myself a novice, but at the ripe old age of 55, this is a sport that I can take on with the enthusiasm of a 20yr old and still remain in one piece. Perfect!

So as I move forward with my SUP love affair, I began to think about the benefits of SUP and what I can get out of it besides endless fun?

As a health coach I immediately considered the health benefits.

SUP provides a full body workout-Pretty much every muscle can be used during a paddle boarding session. You need your legs for stability and balance. Your arms, shoulders and back get a great work out since they are used to propel the board. Your core gets a work out since it is helping your legs maintain balance.

Paddle Boarding Reduces Stress-You’re out in nature and on the water. Water naturally reduces stress. Exercise releases endorphins which improve your energy and mood. The feeling of being on the water and the rhythm of your stroke helps melt stress away.

It’s low impact on your body- You still get a great workout without beating up your body. You can simply paddle at your own speed, do some yoga, jump off and take a swim. It actually can be very healing for your muscles and joints.

Improves Cardiovascular Health- SUP is a great aerobic and cross training workout, it helps to lower the chances of heart attack or stroke.

With any activity make sure that you are eating the right foods. Pack some nuts and fresh fruit for your SUP adventure and make sure that you recover with a healthy meal when finished.

I will continue to write about my SUP adventures and let you know how it goes. In the meantime, why not try it on your own? Most lakes and reservoirs across the country have SUP programs. You can usually rent one for about $10 and hour. Also, there are many groups and clubs that you can connect with.

Good luck out there and I hope you’re having an amazing summer!

Namaste Y’all!

Bruce

Correcting erectile dysfunction without medication

Great Article Here.

1513952695

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

salud-sexual-masculina

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!

19-greenveggies

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.

diverticulitis-Nuts-and-Seeds

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
Twitter

 

Achieve Corporate Wellness

      Kriya Living Logo 4-C_138x160                   AchievecorporatewellnessAchieveCorpWellnessSmallBizLogo
Corporate Wellness Programs
A healthy company is a successful company
Corporate Wellness comes in many ways that include fitness, nutrition, education, motivation and much more.  We are able to provide everything you need starting with the industry leading Achieve Online Health and Wellness Program, On-site facility staffing, classes, workshops and much more.

 

We offer it all and save your company $$
*Achieve Online Fitness and Nutrition Activity Tracking* On-Site Staffing  * Classes  * Education Workshops * Walk Fitness Programs * Medical Benefits  
* Specialized Programming  * Seminars * Lunch Hour Programs  * Commercial Equipment  * Facility Design  *Free Proposals
* National Network of Professionals that are fully trained   * Medical Benefits Solutions
* Fully Insured * We provide wellness solutions for any budget * Turn-Key Solutions   
“Click Here” to get your complimentary information packet.

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

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

First Friday Pic

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?

Stressed image

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

Just Breathe

Just Breathe

When you own your breath, nobody can steal your peace. -Unknown

I recently attended a conference for health coaches at the Institute For Integrative Nutrition in New York City. One of the speakers was Dr. Andrew Weil whom I have a great deal of respect for. One topic he spoke on was relieving stress through breath. He had us all participate in a simple breathing exercise to reduce stress in our daily lives. He said this exercise would change our lives. I’ve been doing this for several months and it does work. I’d love to share it with you.

-Sit in a comfortable position.
-Take a deep breath for 4 seconds.
-Hold the breath for 7 seconds.
-Release the breath for 8 seconds.
-Repeat this exercise 4 times.

That’s it!

I like to do this exercise when I first wake up in the morning and also right before bed. You can also incorporate it during the day when a stressful situation arises. Dr. Weil suggests that you don’t do this more than 5 times a day.

If you’re battling stress in your life, why not “Click Here” for your complimentary “Empower Your Health Strategy Session.” It could be as simple as taking a deep breath. Let’s find out.

Thank you to Dr. Weil for your magnificent wisdom.

In Good Health,
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

Inflammation-The Real Silent Killer

inflammation Pyramid

Dr. Weil’s Anti Inflammatory Food Pyramid

If you saw my last post regarding cholesterol then you know that it’s not the enemy that’s it’s been perceived to be. So the next question is, if not cholesterol then what is the real enemy?

Inflammation is actually Mother Nature’s way of protecting our bodies from bacteria and viruses. As we heal, our body goes back to it’s normal state and inflammation recedes. So we need inflammation. The problem arises when we constantly expose our bodies to stress, and a poor diet of foods that our bodies are not designed to process ie. trans fats, sugar, refined foods. Chronic inflammation occurs in the arteries and other parts of the body and health issues like heart disease and Alzheimer’s are prevalent.

So what is the remedy? There are two steps, reduce stress in your life and eat real food. It’s that simple.
There are many ways to reduce stress and improve diet such as exercise and eating fruits and vegetables. So what are you doing to prevent inflammation? What are your thoughts on chronic inflammation? I would love your feedback.

Would you like to learn more about chronic inflammation? Is it possibly effecting your health? Do you need help reducing stress and improving your diet?
Contact me for a free health consultation at www.kriyaliving.com. Together we will tackle your health challenges.

Healthy trails,
Bruce