Protein is King in the body.
Why is protein necessary? How much do you need? What are the best sources and what if I don’t eat meat?
Why is protein necessary? How much do you need? What are the best sources and what if I don’t eat meat?
Antioxidants; the word that was popularized and brought to public awareness by Dr. Lester Packer, the world’s foremost antioxidant research scientist who wrote the first “layman’s” book on antioxidants, “The Antioxidant Miracle”.
So what are antioxidants and why do we need them: what benefit do they deliver for us? Great question! I’m glad you asked! 🙂 Just take a look at all these benefits!
How do antioxidants work? Antioxidants basically roam around the body and eat up all the bad guys called free radicals. Free radicals are nasty little guys that try to mess up all your healthy cells by making them weak and them having them duplicate themselves as weak cells. Give it a couple of years and you’ve got a whole body full of weak cells. Weak cells mean more suseptability to sickness and disease and the dreaded 6 letter word…cancer.
Oxidative stress causes free radicals. Oxidative stress is a natural process in the body. As old cells die there is a small percentage of free radicals produced in the process. This is normal and not to be concerned about as our bodies natural defense system takes care of this. It is the over abundance of oxidative stress that we need to be concerned about and take precautionary measures to help reduce.
The extra free radicals from this additional oxidative stress can come from bad dietary habits, over exercising, stress, pollution, emotional distress, poor sleeping patterns, poor quality of water, and unresolved anger. In short, oxidative stress and the free radicals it produces causes us to age earlier than we have to and opens the doors to many health issues. Here is a list of at least 39 deadly diseases that have been positively linked to free radical damage.
Do YOU KNOW how healthy you really are?
If you take supplements, how do you know if they are really working?
You CAN know in 90 seconds how healthy you are, or aren’t, and if the supplements you are presently taking are actually doing what they say will do do.
Click on the picture to the right to watch Dr. Oz and the “ultimate nutritional lie detector”.
Where can I get more antioxidants from? Antioxidants are found in all fruits and vegetables. Every color of fruit and vegetable is pretty much a type of antioxidant which is why it is a very good idea to eat a wide variety of colors to ensure you are getting as many different antioxidants as possible.
If you over exercise (more than an hour a day) or are exposed to a lot of stress, pollution, or are going through a lot emotionally, you need to ante up with more antioxidants.
It is very difficult to consume enough fruits and vegetables to get optimum levels of antioxidants. It is my recommendation that you take a “scanner certified” supplement. Contact me for more information about how to get your own “antioxidant” protection.
Your body is designed to heal itself. It is actually quite incredible when you really think about it…I mean really think about it.
In order for your body to begin the journey to healing and health it has to be in the right environment and have the right tools; an un-inflamed environment and provided with enough vitamins, minerals, fats, phytonutrients, water, etc.
Inflammation is a good thing when the body is responding to an injury or infection. It’s role is to protect the tissue and bring blood and immunity to the area of trouble.
Chronic inflammation, however, is not good. It damages body tissues and leads to illness. A body that is inflamed cannot begin the healing process. It needs a break. It needs to rest. It’s kind of like being in a constant state of panic. Can you imagine how exhausting that would be for you emotionally to constantly be in a state of panic? This is similar to your body being in a constant state of inflammation.
2. Lack of exercise
3. Poor genetic expression
4. Exposure to toxins such as cigarette smoke, environmental toxins, pesticides, herbicides, etc.
5. Poor diet, fast foods and sugar
6. Emotional tension.
This chart is complimentary of Monterey Bay Holistic.
1. Learn how to manage stress properly…not a glass of wine. 🙂 Try going for a walk, talking to a friend, helping someone less fortunate than yourself, doing yoga, reading a good book, play an instrument, take up a hobby…do anything you LOVE to do.
2. Start moving! Practice N.E.A.T. and incorporate at least 30 minutes of planned movement into your day, every day.
3. Don’t let your genes be an excuse for illness or dis-eases! Your genes DO NOT have to determine your future health. More about that coming soon…
4. Quit smoking. Do not work in a toxic environment or at least do everything in your power to clean it up; get an air purifier, open windows for fresh air, etc. Eat organic foods. Drink purified water.
5. Eat at least 6 servings of fruits and vegetables a day. A serving is one piece of fruit or 1 cup of veggies or cut up fruit. Also, gluten and wheat are incredibly inflammation producing foods. Avoid them if you can.
6. Get rid of the toxic people in your life. If you can’t then at least read some books or take a course on how to deal with difficult people and do not let them get under your skin.
Can you imagine starting to build a house without the proper tools. Perhaps you have no nails so you use twigs. Perhaps you have no concrete so you use clay. Silly, isn’t it? And yet this is what we do to our bodies every day.
1. Water; at least 8 cups a day.
2. Vitamins, minerals, pytonutrients and antioxidants; from fruits and veggies and a superb quality supplement. If you want information about a certified supplement, let me know.
3. Carbohydrates; primarily from your fruits, veggies and grains.
4. Protein; eggs, organic meats, dairy, legumes, beans.
5. Fats; avocados, fish, supplements.
I have a stronger resolution to educate, encourage and empower others to live a healthy and well life.
As I was in a shuttle on my way back home this past weekend from 3 days of learning from our company’s Chief Scientific Officer and many other incredible business leaders, I had a conversation with the driver of the shuttle; a beautiful young mom and recent gastric bypass surgery patient. She has lost 250 pounds in the last year after her surgery. This is the second young lady (under 30) that I’ve heard the same story from in the last 2 months. Both ladies said that if they had the proper education, support and encouragement, they would have opted to lose weight and get healthy the proper way. What is required of them now after the surgery is far more difficult than if they had only learned how to eat and what to eat before. This broke my heart.
With all the scads of information out there I didn’t really understand how someone would not have everything they need to lose weight and become healthy. I realize after 15 years of nutritional consulting and 10 years of personal training that it is not the education that changes people, it is the behavour modification coaching, accountability practices and continual support and encouragement that changes people.
It is true that there is a very small percentage of the population (under 3%) that do manage to take control of their weight and health all on their own. The rest of us, whether we like it or not, need someone to help keep us accountable and encourage us to keep moving forward regardless of how fast or slow we are moving toward the goal we’ve set for ourselves.
These truths apply not only to losing weight and getting healthy but also to all of life. We need each other. We need people to help us. We need to be humble enough to admit we can not do it by ourselves. You will know if you are not one of the 3% of the population that does not need the above if you’ve tried several times to reach your weight goals and have failed.
My goal with all my one-on-one clients is to provide not only helpful, applicable information for their overall health, but also to provide tools, support, encouragement and accountability. My promise to you is that I will be there for you even when you are struggling and don’t believe in yourself. I am only a phone call away.
I encourage you to step out in faith that you CAN do it, CONACT me and get started TODAY!
I also encourage you to find a friend that you can partner with in your journey. Someone you can trust to stay positive even when you are not. Someone who loves you regardless of your performance. If you don’t have that person, I will be that person.
Understanding The Law of Signatures is an intuitive approach to the knowledge of how food relates to our health and well-being.
Here are a few examples:
Walnuts: the “brain-boosting” nut. Adding walnuts to your diet may help boost your memory according to a new Journal of Alzheimer’s Disease report. Researchers found that eating walnuts was associated with better memory and brain function. The antioxidants in walnuts may help counteract age-related cognitive decline and even reduce the risk of neurodegenerative diseases, including Alzheimer’s.
Avocados: Resembling the uterus targets the female reproductive system. It takes exactly nine months to ripen an avocado to ripened fruit. According to research, when a woman eats one avocado a week, it helps to balances hormones, sheds unwanted birth weight, and prevents cervical cancers. It is also a good source of folic acid, which decreases the risk of uterine dysplasia—a precancerous condition.
Tomatoes: Lycopene, the bright red carotene found in tomatoes, decreases the risk of cardiovascular diseases. By adding a bit of fat to your tomatoes—toss them with olive oil or mix with avocado—the amount of lycopene digested by your body will increase tenfold.
Green Grapes: Very effective for helping asthma, as the assimilatory benefits of grapes make the lungs more moist, opening bronchial tubes and making it far easier to breathe overall. Also helpful for aiding in getting over a cold or cough due to blocked airways, and helps to get rid of and break up mucous in the body while you are sick. Drinking grape juice can open your airways and help improve your lung function either due to asthma-related issues of a cough or cold.
Red Grapes: Help the heart by raising the nitric oxide levels in the blood. This helps to prevent blood clots, which keeps heart attacks and strokes at bay. Furthermore, the antioxidants in grapes help prevent the oxidation of bad cholesterol, keeping it from clogging the arteries to the heart and keeping the heart healthier overall.
Ginger: Good for your stomach, spleen and intestines. Ginger is extremely good for a good digestion and the burning of calories. Ginger contains a substance called zingibain. There is no substance on earth that has such powerful protein digest enzymes as zingibain.
Kidney Beans: Kidney beans are a rich source of fiber, which is extremely helpful in lowering cholesterol. The National Institute of Health discovered a link between high cholesterol levels and kidney disease.
Olives: An Italian study found that women whose diets included a lot of olive oil had a 30% lower risk of ovarian cancer. The reasons are unclear, but the healthy fats in the oil may help suppress genes predisposed to causing cancer.
There are several more examples such as carrots are good for eye health, figs are good for testicles, etc.
The idea is to eat a variety of foods and you can cover most of your body parts with everything they need to function optimally.
This information has been adapted from Michael Arloski’s very popular and respected book in the wellness industry, “Wellness Coaching for Lasting Lifestyle Change”.
Wellness can be overwhelming. With all the incredible amounts of information available in books, on-line and on TV, why are we getting fatter instead of fitter and more depressed rather than more fulfilled?
It’s not the amount of information we accumulate, it’s the amount of that information we apply that makes the difference. So what is the hang up? Why can’t or why won’t people just do what they need to do to be well? This is a question that doctors, personal trainers, nutritionist and just about every other medical professional asks himself/herself.
Let’s take a look at what it means to be truly healthy; body, soul and spirit. There are ten principles that keep showing up over the last twenty years or so that have been identified as the primary principles of wellness.
1. Wellness has to be addressed as a whole. Without addressing the whole person and their complete lifestyle will ultimately fail because it is incomplete. By choosing to focus on only the elements of wellness you enjoy or like and ignoring the rest will be ineffective and ultimately lead to frustration and be unfulfilling.
2. You have to love yourself enough to change. You need to care enough about you to take a real look at your life, choose to make the changes that are necessary and accept the support and help that others can give you. Get rid of the garbage in your life. Take the time to do some introspection to find what is holding you back from feeling good about yourself and clear them out. Take time to be proud of your achievements.
3. You become like those you surround yourself with. Are you surrounded by those who make you feel safe, accepted, important and loved or those who don’t? Do they encourage you to grow or are they threatened by it? Unless you have a very strong sense of self you will tend to follow your peers. Positive peer health norms encourage wellness lifestyle changes. Surround yourself with positive people.
4. Open up your awareness to everything that is going on around you. Do not live life in a trance. Make conscious choices. Take responsibility for your choices, good or bad. Consciously choose to improve your health, relationships, life-goals and living your life to the max!
5. Take time to connect; with nature, with others, with God, and with yourself. Connection grounds us. By connecting, we grow our love for that which we’ve connected with. We are more peaceful, hopeful and fulfilled.
6. We are ultimately responsible for our health. We may be prone to particular genetic risks, toxic environments and be in an unhappy relationship but our own personal emotional and lifestyle choices determine our health and well-being more than anything else. No more blame game. No more pouting over the past. No matter what has happened to us, or is happening to us, we have the power to make the changes necessary to change it all. This is empowerment and a very freeing realization once you internalize it and start living it.
7. A new skill learned increases our self-confidence, autonomy and a bring about a lessening of fear in our lives. By developing care for ourself on all levels of wellness, we will grow and fulfill our destiny. Learning a new skill, gaining information and tools to enhance our life, becoming more competent in our career choice, etc.; all increase our self-respect and self-confidence. It is not only important for us to learn these skills but to teach them to the next generation as well.
8. Time by yourself is as important as time with others. We need time to reflect, ask ourselves the hard questions, relax, think about the direction of our life, and get to know ourselves better. Learn to love being with you! Some like to journal, read, meditate, pray, dance, walk in the woods, etc. Anywhere alone is good.
9. Wellness does not happen all at once and you don’t have to do it all or be perfect to be well. It is a process. Be as kind to yourself as you would be to someone else trying to be well. Try to identify addictive behaviors and deal with them.
10. Have fun! We all need to play and not take ourselves (and wellness) so seriously. Live to love and love to live! Find out what makes you happy and do it (as long as it’s legal, moral and ethical). 🙂
These are only 10 principles. You may have others that are important to you.
Find them, embrace them, live them!
I want to share some “secrets” and health tips about being “skinny” with you. They come from a video series I created called “The B.S. Of Skinny”.
Most of you are probably thinking, “What! The B.S. of Skinny?”
Yes, but the “B.S.” does not stand for what you probably think it does. 🙂
The B.S. I am referring to is actually two different things: the Bogus Secrets and the Best Strategies.
First of all, let me tell you a bit about myself. I was the “skinny” kid at school. This may sound “perfect”, but it wasn’t fun at all. I was called “carpenter’s dream” because I was “flat as a board” and “sticks” because my legs looked like two toothpicks.
Yeah…it was so much fun being “skinny”. 🙂 One of the reasons I was “skinny” was because I was very active… too active, according to my teachers. Another reason: my genetics. Additionally, my mom fed us really healthy food!
I LOVE being healthy! My whole career (for the last 25+ years) has been helping people become healthy, happy and whole! And I especially love working with kids! (I raised 16 of them… but that’s another story!)
1. Bogus Secret: “There is a Perfect Body.”
Best Strategy: No, there is not! You were made perfectly for you. All you have to do is take care of what you’ve been given and it will be perfect!
2. Bogus Secret: “Skinny is sexy.”
Best Strategy: Skinny is NOT sexy; it is DANGEROUS! Your goal should not be to be “skinny” but to be healthy.
Did you know that anorexia is the third most common chronic illness in female teens? AND did you know that everyone who is anorexic and does not get help, WILL die? Here’s what happens with an eating disorder… you get:
thinning hair that breaks or falls out
growth of fine body hair covering the entire body
dizzy or faint
dehydrated (early wrinkles)
organ, heart and stomach damage
loss of tooth enamel (yellow, weak teeth)
bloating (so much for the “skinny” look!)
frequent sore throat and/or swollen glands
bloodshot eyes or dark circles under the eyes
sores or calluses on knuckles
Does any of that sound sexy? NO! You have to eat to be healthy!
3. Bogus Secret: “I have to work out like a maniac to be skinny.”
Best Strategy: Actually, what you eat is 80% of what you look like. Exercise accounts for only 20%. So, the trick is to eat properly, plan ahead and practice healthy choices. So, what should you eat everyday? I’m sure you’ve heard this a million times, but it is the truth. Eat lots of veggies, 2 – 3 servings of fruit, 2 – 4 servings of carbs (brown rice, potatoes, yams and corn, but NO WHEAT products), 3 – 4 servings of organic dairy, 2 – 3 servings of protein (red meat, white meat, fish, beans, lentils, eggs) and drink LOTS of water.
4. Bogus Secret: “There are pills that will make me skinny.”
Best Strategy: Nope. There are pills that will make you edgy, nervous, irritable, grouchy, and dehydrated; give you bad breath and gas; damage your organs and heart; but NONE that will make you skinny. Sorry.
5. Bogus Secret: “Surely, no company would sell me something that is bad for me!”
Best Strategy: Businesses are built to make profit. If it will sell, it will be sold. When you were a kid, you had to rely on your parents for your health. Now that you are older, you can start making some food choices of your own. Whatever you do, don’t waste your hard-earned money on “junk” food because that’s exactly what it is, no matter how healthy they tell you it is. Eat as closely to nature as you can (the list in #3).
6. Bogus Secret: “Fat-free is better for you.”
Best Strategy: Everyone needs healthy fats to have healthy hair, skin and even hormones. The trick is to eat healthy fats like avocado, nuts and nut butters, and organic virgin olive oil instead of whipping cream, hydrogenated fats (in most chips, chocolate bars, cookies, etc.) and burgers. Never opt for the “fat-free” stuff.
7. Bogus Secret: “Sugar-free is better for you.”
Best Strategy: You are far better off consuming real sugar (if you have to) than to eat sugar replacements. In truth, your body responds to sugar replacements in the same way it does to sugar, only the replacements are chemicals instead of the real thing. Always opt for the real thing.
8. Bogus Secret: “I need to go to the doctor every time I have a cold or headache.”
Best Strategy: Take care of yourself properly and you won’t have to go to a doctor very often at all. If possible, stay away from antibiotics. The more you take them, the less effective they will be when you really need them. AND some medications actually make you gain weight.
9. Bogus Secret: “If I take vitamins, I don’t need to eat properly.”
Best Strategy: Vitamins are just a form of health insurance. Nothing beats eating properly. It is important to take vitamins so make sure to take quality vitamins.
10. Bogus Secret: “If I just drink liquids all day, I’ll stay skinny.”
Best Strategy: I know a lady that is about 250 pounds. She told me she does not know why she weighs so much when all she does is drink all day. I asked her what she drinks and she brought me a “cold coffee mix” that she puts in milk. She drinks about 6 of them a day. Each drink has about 400 calories. She was drinking 2400 calories a day! The same thing can happen with special coffees, mixed cold drinks, etc. Stick to water!
We read the list to the left and laugh…mostly because it reminds us of ourselves. Why is it that over 1/2 of us will not stick to our goals until even 1/2 the year is over?
1. Believe that you CAN make changes to your health and be successful. This sounds silly, but without an unwavering belief that you CAN do it, you will fail. Believe that you are worth it. Believe that you have the self-discipline to treat your body with the love and respect it deserves.
If this is your area of struggle, I encourage you to start by renewing your mind…by filling it with positive, encouraging and empowering thoughts about yourself and your abilities. Even if you’ve failed hundreds of times, every day is a new day and a new beginning. Time was created exactly for that reason; so that you can decide at any point in time that from this point forward, things are going to be different for you. Every second, every minute, every hour, every day, every week, every month, and every year is God’s way of giving you multitudes of chances to start over.
2. Be thankful for your past failures and for your future successes. Every failure has brought you closer to your success because every failure brings you closer to being sick and tired of being sick and tired. And being thankful in advance for your future success will help to deepen your belief in your ability to do what you’ve set out to do.
How do you show gratitude for your journey so far? By not beating yourself up for failing in the past and by being thankful for where you are right now at this point in your life where you’ve now decided to move forward in courage and in belief. Say it out loud…several times a day if you need to. Don’t apologize for your failures. Don’t make excuses. Don’t talk about them with anyone anymore.
3. Be happy TODAY. Don’t wait until you’ve accomplished your goals. Choose to be happy today and every day as you are working toward your goals. Your chances of success are significantly higher if you are happy. Your body releases the “happy hormone” when your mood is happy. This hormone helps you sleep, keeps you healthy and helps you keep your mind focused and keeps discouragement and depression far away.
Part of the joy is the journey itself. Definitely the learning is in the journey and not the destination. The personal growth you will experience by persevering is the real gift and something no one can ever take away from you. As one of my mentors so wisely said, “There is no maturity in a miracle”. The maturity only takes place in the journey.
BUT…Belly fat CAN be greatly reduced by changing your diet and regular aerobic exercise.
By avoiding the following foods, you greatly reduce the chance of accumulating belly fat:
Refined Sugars: regular (non-diet) carbonated drinks, table sugar, sweetened fruit juices, bottled iced teas and coffees, coffee sweeteners, sugar-coated cereals, energy or sports drinks and candy.
Trans Fats: fats that harden at room temperature. Foods typically high in trans fats include commercially prepared baked items, such as crackers, cakes, pies, cookies, energy bars, cupcakes, croissants, doughnuts, pastries and breads. Many convenience foods also contain trans fats. Convenience foods include snack pies and cakes, potato chips, butter-flavored pre-popped corn, cheese corn, tortilla chips, prepackaged foods and fast foods.Other commercially prepared foods that usually contain trans fats include gravy mixes, boxed cereals, boxed foods, canned pasta, pasta mixes, canned foods, packaged sauces, pizzas, frozen entrees, frozen bread dough and deli foods. Many times, restaurant-prepared foods are high in trans fats.
Saturated Fats: derived from animal products such as beef, lamb, chicken, poultry, veal and pork. According to nutritiondata.com, a typical 3-oz. serving of high-fat beef cuts can contain 24g of saturated fat. Animal byproducts such as sausage, jerky, bacon and luncheon meats are rich sources, as are organ meats such as kidneys, liver, heart, gizzards and spleen.Whole-fat dairy foods contain large amounts of saturated fat and cholesterol, states the American Heart Association. Whole-fat dairy foods can cause belly fat due to their high calorie and fat content. Dairy foods that are made with whole fat include milk, cream, butter, hard and soft cheeses, yogurt and frozen dairy products. Cream-based sauces (such as Alfredo), soups and gravies made with whole milk are also high in fat and can cause belly fat.
Instead, opt for these foods:
Organic Almonds and other nuts (with skins intact): Builds muscle and reduces cravings.
Fights: Obesity, heart disease, muscle loss, wrinkles, cancer, high blood pressure
Organic Beans and legumes: Builds muscle, helps burn fat, regulates digestion
Fights: Obesity, colon cancer, heart disease, high blood pressure.
Organic Spinach and other green vegetables: Neutralizes free radicals, the molecules that accelerate the aging process
Fights: Cancer, heart disease, stroke, obesity, osteoporosis.
Organic Dairy products (fat-free or low-fat milk, yogurt, cheese): Builds strong bones, fires up weight loss
Fights: Osteoporosis, obesity, high blood pressure, cancer
Organic, Gluten-Free Oatmeal (unsweetened, unflavored): Boosts energy, reduces cholesterol, maintains blood sugar levels
Fights: Heart disease, diabetes, colon cancer, obesity
Eggs: Builds muscle, burns fat
Turkey and other lean meats: Builds muscle, strengthens immune system
Fights: Obesity, various diseases
Organic Peanut butter: Boosts testosterone, builds muscle, burns fat
Fights: Obesity, muscle loss, wrinkles, cardiovascular disease
Organic Olive oil: Lowers cholesterol, boosts immune system
Fights: Obesity, cancer, heart disease, high blood pressure
Organic Raspberries and other berries: Protects heart, enhances eyesight, improves balance, coordination, and short-term memory, prevents cravings
Fights: Heart disease, cancer, obesity
Let’s go on a little journey down your GI tract.
Digestion actually begins before food even enters your mouth. The sight or smell of food triggers the central nervous system to release digestive enzymes. Once food enters your mouth, GI secretions and movement increase. Saliva, as much as a quart a day, is released from the salivary glands. It is made up of water, mucus, digestive enzymes, and antibacterial agents. Saliva is also necessary for the full experience of taste because some foods need to be dissolved before they can be detected by your taste buds.