Blog Archives

SMALL GOALS ON GETTING HEALTHY

How do you go from unhealthy to healthy, or from ok health to super health?

If you don’t have the slightest idea, a great start would be asking yourself, what are your personal “health” goals?

That’s exactly where I and anyone else who’s looking for change in their health need to start.

 

Know Your Goal

Let’s look at the most common “health” goals I come across:

fat loss
improve strength
prevention of disease
better quality of life
advancing athletic performance
energy

Or

getting rid of all your BELLY FAT just to look good in your “birthday suit”.

So what will it take in order to fulfill any of the above?

Laser focus on the things which take precedence.

What to Eat

  1. Consciously eat nutrient-filled food
    • To improve gut absorption which leads to gut health
    • To improve your body’s composition and lessen the chances of disease
  2. Sufficient amounts of quality food to deliver your body its macro and micro nutrient requirements

Steps to take => BEFORE YOU EAT – THINK OF THIS?

What NOT to Eat

  1. Cut back on the body’s main fuel form – CARBS!
    • What are carbs?
    • Everything that TASTES good, but AREN’T the best choices for you.
  2. Don’t drink your calories – instead water, water, water.
  3. AVOID foods that harm you
  4. Likewise, NOT eating enough meals harm your objective.

When you skip meals or don’t eat enough meals the end result is an impedment in your metabolic goal.

Your Goal

Mind your business of SPEEDING your metabolism to BURN FAT, effectively. And that’s how you go from unhealthy to healthy, or from ok health to super health.

LOW-FAT? YOU CAN KISS MY MUFFIN!

Low-Fat MuffinLet me guess.

The alarm didn’t go off?

Kids, acting up and didn’t want to get dress?

You got a flat on your way to work?

I’m not a big breakfast eater?

Excuses. Excuses. Excuses.

We, on the whole, can come up with the easiest and sometimes craziest excuses to forgo a nutritious breakfast.

If our jobs depended for us to eat healthy for bonuses, raises, and promotions, how many of you would reconsider your meal selections?

Ask yourself that question. Then, think about it. Hmmmm…

However, what if I said at times when you believed you were making the right choice, in actuality, you were bamboozled!

Can you imagine that? (Hopefully, you sense my sarcasm.)

A product glorified as a healthy choice, yet, once dissected unravels a whole different story.

Fact:

Calories in Low Fat Blueberry Muffin

ImageNow granted, we all have been guilty of walking into one of our favorite morning places (you know the kind that serves premium coffee and an eye-popping selection of pasteries) and thought, “Let me grab something quick to put in my stomach – it’s better than nothing!”

Well – is it better than nothing?

The nutrition facts about show and tell me different.

Still can’t figure it out?

Let me help you.

Most fat in muffins comes from plant oils, which are rich sources of “good” fats–the unsaturated fats that are healthy for the heart. When the fat’s cut back, what’s left? White flour and sugar-refined carbohydrates that the body breaks down in a flash, leading to a rapid rise in blood sugar and insulin, followed by a rapid drop, and an all-too-quick return of the hunger pangs that led you to eat that muffin in the first place. It’s a perfect recipe for weight gain, masquerading as a “better-for-you” choice

Nutrition Source Harvard School of Public Health

And if that doesn’t get your attention how about the fact since low-fat choices, typically, aren’t as flavorful as their full-fat counterparts, makers are quite heavy on the salt.Check it out for yourself.

What are your options?

In, BETTER THAN YOUR BREAKFAST CEREAL, BAGEL, OR TOASTI share with you three QUICK ways to get not only something to fill your tummy, more so, powerfully packed NUTRITIOUS selections that’ll last you until way after you hit the pavement running.

Since, you’re at this point you might as well check it. There’s nothing to lose and everything to gain (except weight).

Here’s your answer: BETTER THAN YOUR BREAKFAST CEREAL, BAGEL, OR TOAST

SUPPLEMENTS: I NEVER LEAVE THEM OUT

There’s a huge seesaw battle on the significance supplements should play in a person’s regimen.

I eat clean.

My plates are colorful.

My water intake is plenty.

And I don’t count calories.

However, I was curious to see what the outcome would be if I used About.com’s Calorie Count Meter.

My Report Card

By the end of this day I earned a B+ rating.

Why?

Well, the end result read like this:

Carbs = Too Low
Sat Fat = Too High
Fiber = Too High
Vit A = Too Low
Calcium = Too Low
Iron = Too Low

(only noted the “poor” grading)

Not being an expert on nutrition, I reflect my daily meals selection, and from what I can recall I did really well by my own standards. 

So, where did I go wrong?

As I mentioned yesterday, “Through the hustle and bustle of extracurricular activities, parent-teacher conferences and homework, making sure we are getting proper nutrition can be difficult.”

My OpinionProductLine2011

Unfortunately, even if you’re eating right, you’re still probably not getting enough vitamins and nutrients from your diet for optimum health. Many of today’s foods don’t pack the nutritional punch they did years ago. According to a report published in the Journal of HortScience, the average vegetable found in today’s supermarket is anywhere from 5% to 40% lower in minerals (including magnesium, iron, calcium and zinc) than those harvested just 50 years ago.

“Most people do not consume an optimal amount of all vitamins by diet alone. It appears prudent for all adults to take vitamin supplements,” according to the statement in JAMA. Physicians are paying attention.

Did you know that 72 percent of physicians personally use dietary supplements?

Obviously, supplementing is an ideal road map for health.

This isn’t for you…

it’s for a person looking for healthy energy without:

  • Nervousness
  • Irritability
  • Insomnia
  • Rapid heart beat
  • Increased blood pressure

I can remember my first Mountain Dew. Can You? My taste buds jumped and danced for hours as I drank about three of them before a high school football game. I felt as though I had an infinite source of energy ripping and running through blockers and making one play after another. By the time I got to college, Mountain Dews were delegated my drink of choice on either long trips to New York or deep into the nights as a study companion. By this time, my body quenched for something more, ala ephedrine.

Ephedrine, though prescribed mostly for relief of shortness of breath and chest tightness, as an athlete provided me the capabilities of a continuous supply of Oxygen. I flew around the field constantly, however, did it make me a better player? Nope! I flat-out sucked. The combination of ingredients created an irritable and unfocused feeling. But what the heck, anything to get the edge right?

By 2000, I entered my senior year feeling great; armoured with an immense sense of confidence. I don’t have to boast or brag because the numbers at the end of that season proved it. What contributed to my success? I would like to point to a  product that ranked as America’s #1 alertness aid for over 25 years – VIVARIN! Recognized by the FDA, Vivarin® has only one active ingredient – caffeine, which, maintained mental alertness and focus for approximately four hours. A safe and effective way to help keep you mentally alert and focused. It’s just like having coffee or soda.

 Wait – What? It’s just like having a coffee or soda? Hmmm, now for all those non-coffee or non-soda drinkers I just made a big NO NO. I’ve never had a full cup of coffee in my existence on our planet. The most coffee I’ve had been when my greedy butt wanted my mom’s cereal and coffee concoction as a toddler. Eww Gross! It’s addictive, unsatisfying, and just not my cup of tea. Not too mention makes your breath tart. Now onto the sweet tasting soda reference. Really, a can of some soda have enough sugar that a diabetic would need to check their sugar counts by a mere look at the container.

Now I’m not hip to all the myths and facts on caffeine, however, what I do consider is a statement like

Experts agree that moderation and common sense are the keys to safe consumption of caffeine. What is considered a “normal” amount of caffeine depends on an individual’s sensitivity, and can be affected by frequency and amount of intake, body weight, age and a person’s overall health. People with health problems may want to consult their physician regarding their use of caffeine.

 So what’s considered “normal”? It’s like algorithm. Who’s intentionally breaking down their weight, age, and health when standing in line at Starbucks? I digress.

Yet, I was still unresolved. I was a man, former athlete, looking for the best option not only to provide the kick I needed to tackle my day, more so, gave me healthy benefits, as well.  A person who was looking for a way to keep my edge throughout the day. A synergistic blend of more than one to five active ingredient(s) to tap into my body’s natural vitality. Energy I can trust and count on without high-sugar caffeine to bring an artificial lift — and a hard crash.

Earlier this year (February) I found my solution. Key the music:

24K named the People’s Choice for Favorite New Consumer Product at the 2011 American Business Awards.

And with their 24K™ VIP! promotion, I didn’t have to bother with a sales rep or a phone operator. All I did was sign up at www.my24kvip.com, using the code GAMECHANGER , so I can continue to  save 10% every time I purchase. Plus, I told a few of my friends, who then purchased and I doubled my savings; even they received a 10% discount. All by using that code: GAMECHANGER. Furthermore, I learned the ingredients are all natural for healthy energy, focus and stress relief. One bottle gives me a great sense of focus to multi-task at the office and energy to go hard at the gym. Another item that caught my attention, take a gander at traditional drinks warning label, then compare it to 24k; you’ll understand afterwards. 

 It’s definitely worth checking out because THIS IS MY SHOT and it could be YOURS! 

3 Steps on How to Prevent T-II Diabetes

Gazing upon a life full of health & fitness

At the start of this month, I published a blog discussing the reality on Diabetes and the prevalence of its rapid growth. Not to mention, the astronomical number of folks who don’t have a clue they’re living with it. Also, included in that piece, were preventable tips in taking a stand against acquiring type II Diabetes, most commonly known as “adult onset” diabetes.

Those 3 steps to preventing Type II Diabetes are:

  1. eating a healthy diet
  2. keeping weight in check
  3. being active

Now I personally think it’s relatively easy formula, but honestly speaking I’m an athlete. I’ve had almost 20 years of experience in eating a healthy diet, keeping my weight in check, and being active. However, the average individual hasn’t seen the inside of a gym.

Therefore, it would behoove me to think my suggestions are received enthusiatically. For those who don’t understand the make-up or dynamics of nutrition and exercise read blogs, like this one, as if they were studying Japanese. It’s a FOREIGN concept!

With that being said, the aformentioned tips will be constructed into questions for your benefit.

Q: What does it mean by “eating a healthy diet?”

 Harvard School of Public Health says, “Choosing a diet rich in whole grains and healthy fats adds even more protection—skip the refined grains and sugary soda. Limiting red meat—steak, hamburger, pork chops, and the like—and avoiding processed meat—bacon, hot dogs, and deli meats—can also help lower diabetes risk. Go for healthier protein sources instead, such as nuts, beans, poultry, and fish.”

Q: How do I “keep my weight in check?”

 “Weight Loss: Keeping the Weight Off“, a WebMD article encourages, “To lose weight permanently, you must make a commitment to gradually adopt a healthier way of life. Don’t fall back on those unhealthy eating habits you had before you lost weight. Controlling your weight is not an impossible task. Balancing what you eat with how much you exercise will help you maintain your new weight.” Continue Reading

Which brings me to my last question:

Q: Can you explain what is “being active?”

“Exercise is an important part of controlling diabetes,” says Larry Bergstrom, M.D., of Mayo Clinic. “Your skeletal muscle is an important area that uses blood sugar. So by using your muscles, it will take the blood sugar out of your blood to help you manage it.”

Bergstrom says that any sort of physical, regular aerobic exercise on a daily basis will help you — even just walking. “It’s easy to do,” he says. “And it’s something that can be done anywhere.”

Here is an EASY to follow basic beginning routine of exercises that everyone should do.

November is American Diabetes Month

Did You Know…

  • Almost 26 million American children and adults have diabetes
  • Each year, about 15,000 youth ages 20 and under are diagnosed with type 1 diabetes in the U.S.
  • Diabetes kills nearly 300,000 people each year in the US, more than AIDS and breast cancer combined
  • The death rate for diabetes is on the rise, while death rates for cancer and heart disease are declining
  • Diabetes costs the American public more than $174 billion each year

Sadly, about 6 million Americans don’t know they have the disease.

Alarming problems behind the numbers
 
A Health News article stated, “Every 17 seconds, one American is diagnosed with diabetes, which is why it is important to raise awareness and put a stop to what amounts to a runaway train.”

But, what exactly is Diabetes?

 At the Harvard Medical School, researchers say the prevalence of diabetes is at a rise – globally. Diabetes has now filtered and threatens to overwhelm health system in low AND middle-income countries.

Cancer, diabetes, heart diseases are no longer the diseases of the wealthy. Today, they hamper the people  and the economies of the poorest populations, even more than infectious diseases. This represents a public health emergency in slow motion.”

 Mr Ban Ki-Moon, UNSecretary-General
  

Important Notes:

Medical term, diabetes mellitus is classified on the basis of aetiology and clinical presentation of the disorder into four types:

■type 1 diabetes,
■type 2 diabetes,
■gestational diabetes mellitus (GDM), and
■other specific types.

As you take a closer look at diabetes, notice how Type 2 diabetes (formally known as adult-onset) creeps up on people. This particular type takes years to fully develop.  It is caused when muscle and other cells stop responding to insulin’s open-up-for-glucose signal, displayed in the video. Without any resistance the body continues to make more insulin, trying to shove blood sugar into cells, which in turn exhausts the insulin-making cells and fail.

The good news Type 2 Diabetes Can Be Prevented by:

keeping weight in check
being active
eating a healthy diet

Following these precautionary steps can aid the population in preventing most cases of type 2 diabetes.

To Best Fight Cancer – Exercise

Everyone thinks of changing the world, but no one thinks of changing himself – Leo Tolstoy #change

With the constant arrival of quick weight loss diets and regimens, it’s evident that both Americans and our overseas brothers and sisters are searching for ways to lose a few pounds.

There’s an unknown and minutely discussed difference of weight loss vs. weight management. If you were to ask the general population, at first thought you would probably get answer considering weight loss and weight management are one in the same. Likewise, consensus would probably tell us that majority of population would consider aerobic exercise as the number one means to effectively lose weight. And I would agree that if you’re desiring a degree of weight “loss” than aerobic exercise gets the most drawings.

So then, the effect of developing lean (muscle) mass, to a novice exerciser, wouldn’t seem attractive. However, let it be known that though, muscle mass simply weighs more, gram for gram, than fat, an increase in lean mass is NOT counterproductive. When you increase muscle mass you decrease fat storage.  That’s to mean if you jump on the scale during a time where you’re performing resistance exercise and don’t like the results on the scale don’t freak out you’re still doing well.

I figured this particular misconceived notion needed addressing, after a young lady approached my colleagues and I at the gym and was visibly disappointed after weighing herself. At times, as a whole, whether seasoned veterans or novice exerciser we need to step back and applaud the effort and work we put in to change ourselves.

Exercising presents so many great benefits. Resistance training has more to offer than just strength and size. Did you know that a number of physicians and researchers are  now saying that “people who remain physically active as best they can during treatment are more likely to beat cancer.” 

Would you think the importance of understanding the difference between weight loss for the sake of losing weight and the long-term benefits of an increased lean mass and reduced fat ratio is now validated?

Often, popular diets leave out the four important components that can lead to long-term success:

  1.  Aerobic Exercise
  2. Resistance Training
  3. Nutrition
  4. Rest & Recovery

Follow this simple plan and you’ll open the door to improved – and sustainable – energy efficiency.

According to director of nutrition and physical activity of American Cancer Society, Collen Doyle, “Exercise is so important for cancer patients, but so many doctors and health professionals are concerned about safety issues — is it safe for people undergoing treatment to exercise?”

Answer: Yes, it is!

Benefits researchers have shown include treatment having a greater effective role when implementing exercise to their daily regimen.

Other exercise benefits for cancer patients and survivors include:

  • reduced fatigue
  • reduced loss of muscle ad bone mass
  • improved quality of life
Now let’s keep things into perspective, nobody expects a chemotherapy cancer patient to exert themselves at the same level as a healthy person, however, your goal is to keep from being inactive the best you can. Likewise, expect workout plans that are indicative of your current capabilities.
Signs of exercise benefits are well received in the medical arena that physicians even recommend a workout plan starting with onset of diagnosis, “…it can still be of some help”, said Dr. Eleanor M. Walker, division director of breast services in the radiation oncology department at Henry Ford Hospital in Detroit and lead author of an ongoing study on exercise for cancer patients.
 
Here are 12 Tips for Cancer Prevention:
  1. Avoid HIGH doses of fructose and sugar
  2. Optimum level of Vitamin D
  3. Exercise
  4. Optimum level of animal-based omega-3 fat
  5. Eat according to what your body is designed to eat
  6. Reduce your stress level with engaging activities
  7. Implement MORE veggies
  8. Maintain YOUR ideal weight
  9. ZZzzz glorious ZZZzzz adequate sleep
  10. Limit your exposure to toxins
  11. Safe strategies using cellphones and other wireless technologies
  12. Avoid frying or charbroiling foods when possible

5 Steps to Better Women’s Health

In life, do you know what’s the one thing you can always bet on?

– Losing something

 In your youth,  you’re faced with an assortment of challenges, obstacles, or dilemmas; each one aiding in your growth as an adult. As time continued, you gained friends, knowledge, skills, wisdom, and memories. Additionally, with each passing year, you turn one year older. It’s said the older you are the wiser you become, you’re an expert in your career field, and your memories are limitless. But, you also lose things the older you get. Friendships, for whatever reasons are lost. Hair thins out and falls. Our ability to perform certain activities you truly enjoyed are a distant memory. Likewise, on the ocassion some of us lose our health – which can lead to losing your zeal for life.

Living is more than just existing. You and I have a purpose in life; however purposeful is up to you to discover.

Living a purpose driven life for me is:

Living life happily
Living life to the fullest
Living life healthy.

In one perspective, it’s a perfect marriage. On the other hand, if you lose your health, you’re bound to lose the other two.

What’s more important than your health?

Absolutely Nothing. Not your business, not your boss, not your children. When you lose your health EVERONE suffers.

Since we’re in the Pink Ribbon month, today’s piece will focus on 5 Steps to Better Women’s Health.

Women are blessed angels here on earth. As ambassadors of multi-tasking, women tend to be left with a “to do” list that involves only herself while caring for everyone else. Though women are notorious multi-taskers who function best with a list in their hand, mama must take care of herself to be able to better care for others. And if mama’s happy, everyone’s happy! 🙂

With that being said, treat yourself to the gift of better health by following this simple five-step checklist.

1 Boost breast health.

One of every eight adult women will get breast cancer in her lifetime. Nutrition plays an important role in breast health.
 
Best ways to lower your risk of breast cancer include:

• staying physically active by getting regular exercise.

• Maintain a healthy weight.

• Avoid using hormone replacement therapy (HRT), or find out the risks and benefits of HRT and if it is right for you.

• Limit the amount of alcohol that you drink.
 
Likewise, make sure you’re topping off your day with enough Vitamin D. In a Nurses’ Health Study, women who had higher blood levels of vitamin D had a 30 percent reduced breast cancer risk. Further studies suggest regular, moderate consumption of soy foods lowers the incidence of breast cancer. Target range is at least 11 grams of soy per day. Reliv’s Now and Classic includes 7 grams of soy protein, in addition to, optimal blend of vitamins, minerals, amino acids and herbs.

In an effort to enhance your immune system, antioxidants as in selenium and beta carotene promotes breast health, as well. So the combination of a well-rounded diet generous in fruits and vegetables and your daily Reliv shakes is a great start towards healthier breast.

2. Strengthen you bones.

Calcium and Vitamin D are needed for strong bones, but other nutrients can play an influential role also. Research show the isoflavones found in soy foods may prevent osteoporosis. In like manner, studies show the polyphenols in green tea help build bone strength. Reliv’s SoySentials, women’s health formula, presents these nutrients together in a synergistic combination for maximum benefits.

3. Lose Weight

Control your weight and exercise. Yet, in today’s fast paced society who has the time to calculate points, calories, carbs or grams? With Reliv’s Slimpicity Weight Loss System losing weight doesn’t have to be complicated. This delicious, meal-replacement shake rich in satisfying soy protein and Accelerator Capsules incorporates advanced ingredients to curb your appetite and boost your meta-bolism. Moreoever, this simple system includes a pedometer, exercise and food journal, meal plans and ongoing support to help you achieve your weight loss goal the safe and effective way.

4. Manage PMS and Menopausal Symptoms

What kind of women are you when “it’s that time of the month”? If your PMS sends you into an Incredible Hulk mode, bump up your vitamin B consumption, more so thiamin and riboflavin. Research suggests B vitamins can reduce PMS symptoms by 35 percent. Furthermore, diets rich in calcium and vitamin D can aid symptoms while lowering the risk of developing the dreaded PMS. So, work more soy, specifically isoflavones found in soy, reducing the consistency of bothersome hot flashes due to menopause. Reliv’s SoySentials contains a unique blend of soy protein (10 grams per serving), potent antioxidants, probiotics and herbs to ease the symptoms of PMS and menopause. Together, the balance ingredients work to promote bone health, support the immune system, and keep your body performing at its peak.

5 Find More Energy

For those of you who experience the tired, run down feeling, incorporate some kind of exercise daily. Excercise actually boots energy levels to get more accomplished in your day. As you are aware, exercise also promotes weight loss and benefits yours bones, breast and heart. Did you know, maintaing an active lifestyle also helps reduce energy-sucking stress? To give you a bit of a kick in your day, add Reliv’s 24K, the 2011 winner of People’s Choice Award for Best Product of the Year. With its blend of resveratrol, B vitamins and omega-3 fatty acids to break through brain fog, reduce stress and increase energy, this caffeine-free, sugar-free energy drink has 24 health-promoting ingredients giving you the ability to fly through your day to-do list with energy left over to enjoy your family and friends!

Click here to learn more about the Reliv Difference and why it sits at number 2 under “extreme” nutritional support for cancer patients and others, for many reasons by the AACI.

DISCLAIMER:
The statements and products shown on this website have not been evaluated by the US Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease. Those seeking treatment for a specific disease should consult a qualified Naturopathic physician prior to using alternative products, where possible.

Most Affordable Health Care Package

-noun

1. the act of preventing; effectual hindrance.

2. a preventative

The word is PREVENTION and the Center for Disease Control and Prevention lists nine (9) ways to enforce the preventative measures by: 

  • Eat healthy foods and drink enough water
  • Stay active
  • Wash your hands
  • Get vaccinated against common, preventable diseases
  • Create an emergency readiness kit and plan
  • Work with your neighbors to help create healthy communities and safe schools
  • Avoid foodborne illness and outbreaks
  • Connect with CDC on social media
  • Learn how CDC is investing in your state

Here’s an example:

High Blood Pressure & Cholesterol: Out of Control in US
Every 39 seconds, an adult dies from a cardiovascular disease such as a heart attack or stroke. Cardiovascular disease claims the lives of more than 800,000 adults each year, 150,000 of whom are under the age of 65. Learn what you can do to reduce your risk.

Consistent Exercise Protects

Bounce the calories away

 Am I Too Old to Get Moving

 If you feel old it’s probably because you’re not doing any form of cardiovascular, probably any exercise. It’s never too late to get started exercising but it’s never too early either.

 Just a 30-minute walk a day — although longer is even better — helps reduce your risk of many diseases, including heart disease, diabetes, obesity, arthritis, anxiety and other cancers.

Research also shows regular exercise helps you feel better physically and mentally so you function better on a daily basis.

Rest and Recovery

Rest and recovery, giving your body enough time to sleep, relax, and recover from your workouts and your life in general, proves beneficial. 

Lack of sleep can cancel out exercise’s cancer prevention benefits, according to a study by the National Cancer Institute.