If you’re feeling kind of down, or maybe a little SAD as the experts call it, you might just need a bit more Vitamin D3.

You probably don’t think much about it -but
Vitamin D3 is an incredibly important nutrient!

We all need adequate Vitamin D to build and maintain strong bones, regulate our blood pressure, protect us from Diabetes, keep us healthy and fight disease by fortifying our immune system (1, 2, 3).

We know that Vitamin D is essential for cognitive development in infants, children and in young adults.

Adequate Vitamin D is also crucial for avoiding cognitive decline later in life.

We also know that Vitamin D deficiency has a strong connection with Multiple Sclerosis, Crohn’s disease, and cancer of the colon, breast, and prostate (4).

And if that’s not enough, as an extra added bonus, new research is suggesting that Vitamin D can even help you lose abdominal fat too (5)!

‘How cool is that!?’ As Flo would say!

We get most of our D3 through our skin from sunlight exposure (I bet you’re not getting a whole lot of that right now, eh? -Especially in the northern hemisphere).

Fish is another great source of Vitamin D…. you could try eating more fish if you like.

Mackerel, Catfish, Tuna and Eel yield the highest concentrations of Vitamin D.

Cod Liver Oil is a darn good source of Vitamin D too
(See? Grandma knew what she was talking about after all)!

But chances are, even if you are able to spend some quality time in the sun and you do enjoy eating fish fairly often, you could probably benefit greatly with a little extra Vitamin D in your blood, one way or the other.

Got D?

See this informative, in-depth article over at the Poliquin website for all the nifty science, explanations and more references, of course!

References:

1. Autier P, Gandini S. Vitamin D supplementation and total mortality: a meta-analysis of randomized controlled trials. Arch Intern Med 2007 Sep 10;167(16):1730-7.
2. Deane A, Constancio L, Fogelman I, et al. The impact of vitamin D status on changes in bone mineral density during treatment with bisphosphonates and after discontinuation following long-term use in post-menopausal osteoporosis. BMC Musculoskelet Disord 2007 Jan 10;8:3.
3. Goldstein MR. Myopathy, statins, and vitamin D deficiency. Am J Cardiol. 2007 Oct 15;100(8):1328. Epub 2007 Jun 29. Comment on: Am J Cardiol 2007 Apr 15;99(8):1171-6.
4. http://archinte.ama-assn.org/cgi/content/abstract/170/13/1135
5. http://www.medicalnewstoday.com/articles/153669.php

When a human being encounters a life-threatening situation, a flood of hormones enter the bloodstream to help us survive. Hormones like adrenalin and cortisol, give us superhuman strength, a great big boost of energy and they temporarily switch off our other bodily functions like digestion, fighting disease and looking for a mate.

In the early days of human evolution, the stress response was vital in keeping us alive. Unfortunately, many of the modern situations that trigger the stress response are not life threatening at all.

Many of us tend to live our lives in this ‘Survival Mode’  and what science is finding is that the ‘Fight or Flight’  response that used to save our lives -is now killing us!

Chronic stress is bad for your health!

• Your Career
• Your Responsibilities
• Family Situations
• The Economy
• The Threat of Terrorism
• Even the nightly news can contribute to modern stress and anxiety.

Getting adequate rest, proper nutrition and practicing relaxation techniques each and every day will greatly reduce your  stress and anxiety. However, there are also two very effective herbal remedies for stress that work very, very well.

Holy Basil

Holy Basil is an ancient Ayurvedic adaptogen or anti-stress compound. Countless studies have shown that Holy Basil can significantly reduce feelings of stress and anxiety when taken regularly. Holy Basil has even been found to improve memory, reduce cholesterol, relieve headaches and Holy Basil also has a very positive effect on the adrenal and central nervous system.

Serenity 2.0

Serenity 2.0 is an ancient Chinese herbal formula that calms and relaxes the body -without making you feel groggy or dopey. This centuries old herbal formula effectively reduces the body’s stress and anxiety response, encourages relaxation and gives one a sense of inner calm and peace.

Serenity 2.0 can be taken several times a day…

• First thing in the morning
• Before heading off into morning traffic
• Before a stressful meeting or presentation
• Right before bedtime
• And even at night when you wake and have trouble falling back to sleep

If you are feeling nervous, anxious, tense, easily distracted, and fidgety -you may be suffering the effects of undue stress and anxiety. Chronic stress and anxiety have been linked to high blood pressure, headaches, migraines, low immunity and a shortened life-span.

Don’t take chances with your health.

Eat well. Learn to relax. Meditate. Get plenty of rest, exercise and consider using natural herbal remedies to reduce your stress, relieve your anxiety and improve your life.

To Long Life and Good Health!

Having Fun? -You really should!

Having fun is important.

In fact, having fun may just save your life!

Having fun is much better than being bored, right?
Boredom is really, really Bad!

Did you know you can actually be ‘bored to death?’
~Yes, indeed you can!

A study published in the International Journal of Epidemiology [1] states that people who complain of being ‘bored’ are much more likely to die at young age!

Studying over 7,500 individuals, researchers found that bored, dissatisfied adults are almost three times (3x) more likely to die of cardiovascular disease than their happier, more engaged and energetic counterparts.

Now, it’s not as though boredom itself is to blame here….
In fact, even the researchers claim that boredom is more a symptom of an inactive lifestyle -than an actual cause of any disease.

People who do not participate in physical activity are far more likely to suffer from cardiovascular disease -simply because of their lifestyle.

In simple terms: If you don’t move -you die.

Now, there’s no denying that boredom is a real emotion.
However, the feelings of being bored, listless, uninterested and ‘tired’ are often self-induced, emotional feelings -Not real physical limitations.

For instance, I work with many women who struggle with depression, fatigue and moodiness during their menstrual cycle.
They’re tired, they’re angry and they certainly don’t ‘feel’ like doing what I recommend.

My recommendations are never met with much enthusiasm.  However, each and every time my female clients reach beyond what they ‘feel like doing’ and follow my recommendations, they are rewarded with far better moods, far greater energy and a much higher quality of life.

And my recommendations?

Wow! I feel MUCH better -thanks!

Simple!

Get Out:
Get outside -get out of your daily routine and push yourself to do more than you feel like doing. The extra effort it takes to ‘do something’ will release ‘good’ hormones to counteract the ‘bad’ hormones making you feel so down and out.

Get Active:
Physical exercise is usually the LAST thing you feel like doing -but it is always, always, always the BEST thing for you to do!

Physical exercise releases endorphins and other ‘happy hormones’ that will immediately improve your moods and attitudes.

Get Real!
Choose Real Foods as often as possible.
Avoid any foods that have been boxed, bagged, canned or preserved.  Adopt a paleolithic dietary approach.

What is the Paleo Approach? = Two basic ideas to follow:
1) If it flies, swims or roams the prairie, it is safe to eat.
2) If it can be gathered and eaten by hand (without processing), then that too, is safe to eat.

Anything that falls outside these two boundaries is ‘off limits.’

The paleo diet has proven to lower blood pressure, reduce cholesterol, balance body composition and increase energy.
Check out Dr Loren Cordain‘s ‘Paleo Diet‘ or the ‘Paleo Diet for Athletes‘ for more detailed and helpful information.

If you’d like additional information or if you just have questions -please, do not hesitate to Contact Us.
All inquiries are personally addressed, held in complete confidence with complete security and absolute anonymity.

Let us help.

To your Good Health!

Paul D'Arcy NSCA, CPT, Poliquin certified BioSignature Practitioner

This is gonna hurt...

You’ve slipped…..and now you’re hanging there –holding tight to a tiny sapling growing out of the craggy rock.

It’s a long way down….and it seems like an even longer way up to where you want to be.

You’re afraid and you’re tired and you don’t want to be here….but here you are.

Now what?

And as you hang there -holding on and afraid to move, two rats show up -a black rat and a white rat -and the rats begin gnawing at the tiny sapling you cling to.  It seems that if you don’t make a decision -and soon -a decision will be made for you and it’s not going to be good.

In fact, you’re going to end up right back where you started -only in much, much worse shape than when you began.

What am I talking about?

It’s an analogy for your life -your health -your career -your choices.

If you’re discontent, unhappy, unhealthy, not where you want to be ….then I’m talking to you.

Life is a struggle -a climb.
It’s our nature to want to improve. We want a better life, more money, more free time, more alone time, better relationships, better health, a better golf swing, better arms, a skinny waist, better hair, whatever…

You are the climber in the story -clinging to whatever you hold dear: your habits, your addictions, your beliefs, your comfort-zone, your group of friends ….whatever it is that you’re afraid to let go of -whatever it is that you are afraid to change. And you know what?

You have to let go!
Because if you don’t let go….you will never move beyond where you are…and you’re not completely happy where you are….are you?

And the rats?

The rats are indecision: -choices.

Willard here is not your friend!

The rats are “This” and “That”

“I should try This.  But what if That would be better?”

“I heard that That works. But I think I’m going to start doing This!”

“This just doesn’t seem to work for me.”

“Oh, I could never do That!”

“I wonder if So and So ever does That?”

“This is the one for me!”

“That looks good. I think I’ll try That -but wait…what’s This?”

And there you hang…undecided and unsure -while the Rats make all the choices for you.

If left up to the Rats –you’re going to fall -and it’s not going to be pretty.

The Rats are going to decide, if you don’t take the initiative and do something for yourself.

So, what’s it going to be?

This?

That?

Some Other thing?

It’s time to decide.

What do YOU want out of life?

Let go! -And get moving!

The mountain isn’t going anywhere….Are you?

Nature's Goodness

Even better, after nine months the subjects had been able to maintain their weight loss -not gaining any of their weight back, as some researchers had predicted.

Source:  Reuters Health Information April 01, 2010
Howard Wolinsky

Ideally, we would rather our teens not become obese to begin with.  Teaching our children about nutrition from a very early age should be a priority. Prevention, after all, really is the best medicine.

The research is clear:

A diet rich in fresh fruits, vegetables, lean meats, select nuts and seeds is safe, healthful and beneficial to maintaining a healthy weight and body composition -for children and for adults.

Avoid grains, breads, cereals, pasta and the like.

Avoid packaged food products, additives, preservatives and toxic sweeteners.

Drink plenty of fresh, clean water.

Get out and move your body daily and enjoy the beauty of nature.

Are we Setting a Good Example for our Youth?

Living a fit and healthful lifestyle is the surest way to instill healthful values in our youth.

Don’t know where to begin?

Need a little help?

We’re here for you.
Contact Us for ideas, help and support.

To your Good Health!
-and the Good Health of your children…

Contact Us -today!

Photo Credit: italintheheart @ http://www.flickr.com/photos/italintheheart/

Gosh, I wish I knew…

I wish I knew what the newly passed National Health Care Reform Bill had in store for you.

In truth, I don’t even know what the newly passed legislation has in store for me or for my family!

I do know that there are now inclusions for folks with ‘existing conditions’ that were previously unavailable.  And, I also understand that children are now covered under their parent’s plans until the age of 26.

The previous health care model was not as forgiving or as understanding in this regard.

I suppose this is good news for many people -well at least a big ole’ bunch of college students anyway.

Of course, as of the writing of this post, President Barack Obama has yet to sign the new legislation into law.  However, it is widely anticipated that the President’s signatory approval is simply a pending formality.

If it truly is a ‘Done Deal,’ there is no telling what this new legislation will do for our country and its 150 million under-insured and non-insured citizens -let alone what it may not do or even the social calamity it may cause.

There is also no way of knowing how this government sponsored initiative might ultimately impact the citizens of this great nation.

We just don’t know…

Photo Credit: http://www.flickr.com/photos/chi-liu/

However, no matter what the new Health Care Reform Bill does -or does not do…

Here’s what we really DO know!

We have long known that we are all ultimately responsible for our own Health.

We have also long known that and only we can make the Life altering Changes needed to improve our Health and Wellness!

We may not be able to turn back the recently passed Health Care Reform Bill, but here’s what we can do to greatly limit our need for health care and health intervention in the first place:

First-
Stay Healthy:

There is no better substitute for a healthy life than a healthy lifestyle.  Keep your immune system healthy and able to withstand all of the unhealthy toxins your environment throws at you. Eating well to support your efforts will ensure you live a long and healthy life.

Get in the habit of purchasing fresh, whole foods and limiting your intake of soy, breads, grains, pastas and dairy products. All of these foodstuffs are notorious antigens and allergens for a great percentage of our population.

Second-
Get Physical:

The more our bodies are challenged -the better our bodies respond.
It is no secret that the human body is an amazingly responsive and receptive machine.  The harder and the longer we push our bodies -the more our bodies tend to respond.   Don’t kill yourself -but please do get outside your comfort zone and push yourself towards a goal. Push hard and then take the time to properly recover.

Your body will only be strong and lean when it is tried, tested and forced to be strong and lean!

Third-

Be Consistent:

Find the physical activities that you enjoy!
This is SO important! If you enjoy it -you’ll most likely do it -and do it often enough to really make a significant impact.

Without intrinsic motivation -encouragement that comes from within -we just will not succeed.
Think long and hard about what it is that you would like to do for FUN!! -It doesn’t have to be an activity that you excel at -It doesn’t have to be an activity that you are particularly Good at….You only need to enjoy it!

If you enjoy it…you will stick with it…and you will continue to stick with it -your body will adapt and that is exactly what you need!

Consistency is the key!

So ……I may not know how to handle the newly passed Health Care Reform legislation….but I certainly DO know what it takes to be healthy, stay healthy and reduce your over-all health-care costs!

Take the above recommendations to heart….and see how well you can improve your health and wellness.

If you need help -if you need some guidance -I am only a click away!
Call on me to help you through any and all of your Health Care dilemmas.

To your Good Health!

Paul D'Arcy NSCA, CPT, Poliquin certified BioSignature Practitioner

Too much or too little -both might make you fat!

The researchers were particularly interested in how unnatural light sources after sundown (computers, televisions, electric light bulbs, etc…), alter our natural circadian rhythms, disrupt our natural melatonin production and affect our sleep cycle.

We have long known that staying up late at night gives us more time and a greater urge to eat.  And that late-night snacking is usually something sweet, salty, crunchy, or creamy while we satisfy our ‘entitled self’ watching TV or working on the computer.

Sweet, salty, crunchy and creamy snacks eaten late at night are the perfect ‘caloric cocktail’ for excess fat!

Researchers were also fascinated to learn that longer than normal sleep cycles (9 hours or more) encouraged fat deposits too.  The reasons were very similar to the fat gained with shortened sleep cycles (7 hours or less).  It seems that any disruption in the natural sleep cycle will alter our natural hormonal profile. This hormonal alteration will encourage overeating  and cravings for the same sweet, salty, crunchy and creamy foods that encourage excess fat storage.

Bottom line?

Do your best to follow your body’s natural, circadian rhythms.

• Rest, when the sun goes down. Phase your activities into ‘sleep mode’ as darkness approaches. Use the seasons as your guide.
• Keep household lights to a minimum after sunset. Only use necessary lighting. Tone down your wattage to the least possible variable. It will help you prepare for sleep and even help you get to bed earlier too.
• Avoid internet usage after dark (tough, I know). Stay away from unnecessary, artificial light sources as much as possible.
• Go to bed earlier! This is the biggie! No need staying up late watching TV. It’s not good programming anyway.
• Keep your sleep space dark. There should be no light & no noise in your sleep space. With practice, you will wake on you own -exactly when you want to and never need an alarm clock again.

Get some rest! ~ And get your Health together!

To your Good Health!

Paul D'Arcy NSCA, CPT, Poliquin certified BioSignature Practitioner

The identifying factor of Type 2 Diabetes is insulin resistance.  Insulin is the hormone released to handle energy circulating in the bloodstream. When we eat a meal, the food we eat is digested and converted to an energy source that our cells can handle.   This energy source is called glucose.  When glucose enters the bloodstream, insulin is released to assist the cells in glucose uptake. The more glucose we have circulating in our blood, the more insulin that is released to distribute the glucose to our cells.

When large doses of insulin enter the bloodstream on a daily basis, our cells will eventually become less and less sensitive to the hormone.  This desensitizing leads to a surplus of circulating glucose each time we eat.   And, since our cells are no longer responding to insulin properly, the excess glucose is not going to the cells but is being quickly stored as body fat instead.   To compound this problem, any extra body fat we accumulate will contribute to an even greater resistance to insulin, and so the cycle will continue and the condition will continue to worsen.

Fighting a Losing Battle?

People with Type 2 Diabetes often complain of hunger and rightly so.   Insulin resistance interferes with normal hunger signaling between the brain and the digestive system.   Most of us believe we get hungry because our stomach is empty, but that’s just not true.   Hunger is not a function of an empty stomach. Hunger is first a chemical response triggered by a lack of glucose in our cells and a lack of vital nutrients circulating through our bloodstream.

When our cells are starved for energy and there is a lack of vital nutrients in the bloodstream, a gland in the brain called the hypothalamus sends a signal to the gastrointestinal system to prepare for food.  This is what causes our stomach to ‘growl’ or ‘rumble.’  Digestive juices are being released as our digestive system prepares to accept food for the purpose of converting it to glucose.  Our stomach will begin to feel uncomfortable and we will begin thinking of food as the hunger signal is triggered within us.

Choosing our foods carefully when we feel hungry can greatly improve our insulin response.  The proper food choices will provide our cells with the energy the nutrition necessary for a healthful life.  Choosing the proper foods will help us manage our circulating glucose levels while preventing and even reversing the weight gain we typically experience with Type 2 Diabetes.

Since glucose is responsible for our insulin response at meal time, we would like to avoid foods that release large doses of insulin.  We should begin choosing foods that digest slowly, convert to glucose less readily and therefore cause less insulin to be released.  The following foods will help us manage our insulin while fortifying our bodies with the essential nutrients we need.   Think of this as an outline for your next trip to the grocery store and use these guidelines to help create your next shopping list.

Look for lean red meats like beef and any wild game. Lean pork is okay too.  You can enjoy any cut of lean meat which contains less than 10 grams of fat per serving.

Enjoy chicken, turkey breast or any other kind of fowl.   Be sure to eat a balance of white meats (breast) and dark meats (leg, thigh and wing) when eating fowl.

Explore all kinds of fish; fresh is best, but all all types of fish and all crustaceans (like shrimp, crab and lobster) are excellent sources of protein and healthy fats.

Fresh meats, poultry and seafood are important staples of a healthy diet.  The protein helps us build and maintain our muscle and the healthy fats they contain help us rebuild our cells, improve our insulin sensitivity and fortify our immune system.  The proteins and healthy Omega-3 fats contained in lean cuts of meat digest slowly, satisfy our hunger much better and prevent us from overeating as well.

Don’t skimp on fresh fruits.  Fruits are important!   Choose fruits that are in season where you live and indulge in a wide variety of fresh fruits, berries and melons when you can. The antioxidants, fiber and water these delicacies provide are crucial to a healthy lifestyle.

Experiment with a wide variety of fresh vegetables in your diet.  Vegetables may be even more important than fruits.  Vegetables contain the B family of vitamins that are necessary for a healthy liver and healthy brain function.

For a special treat, gently steam your vegetables and enjoy them with a spritz your own homemade dressing.   Simply combine equal parts of olive oil and white vinegar together in a spray bottle.   Use this simple, tasty and tangy dressing to top your meats and vegetables for a delicious and healthy alternative to sugary, store-bought dressings.

Use healthy oils in your daily diet.  Oils such as fish oil, flax oil, coconut oil, olive oil and canola oil are all very healthy, good for your heart, will improve your insulin resistance and will improve your cholesterol levels too.  Virgin coconut oil is fantastic for cooking; it has a high flash point (which means it will not burn readily) and adds a light, healthful flavor to meats, poultry, fish and grilled vegetables.

Season your foods with a wide variety of fresh herbs like anise, basil, bay leaf, caraway, chervil, chive, dill weed, fennel seed, fenugreek, marjoram, mustard, oregano, parsley, peppermint, rosemary, sage, savory, spearmint, tarragon and thyme. These herbs are healthful, tasty and calorie free additions to your diet.

Spice up your menu with a wide variety of fresh spices like black pepper, cardamom, cayenne,  chili powder, cinnamon, clove, corianders, cumin, curry powder, ginger, mace, nutmeg, paprika, red pepper, saffron and turmeric.   There are so many spices to choose from and the variety that spices can provide will help keep your diet exciting and your hunger satisfied.

If your doctor or health professional allows salt in your diet, choose all natural sea salt instead of ‘table salt.’  All natural sea salt contains many of the natural minerals that your body needs.   Typical table salt contains sodium and is mostly chemical in nature. Table salt raises blood pressure and increases the risk of heart attack or stroke so avoid it when you can.   All natural sea salt is a much better alternative to table salt.

Limit your condiments to fresh salsa, horse radish, prepared mustard, Tabasco and vinegar and use them in moderation.   Avoid things like barbeque sauce, catsup and store-bought dressings, sauces and marinades.   They contain far too much sugar, salt and sodium –all of which will sabotage your healthful diet.

Choose from these abundant whole foods as you prepare your daily meals and you will find that you feel more satisfied, less hungry and more energetic.

In our next installment, we will offer meal planning suggestions using these foods in new and exciting ways.

To your good health!

Paul D'Arcy NSCA, CPT, Poliquin certified BioSignature Practitioner

Fit and Flexible -Safe and Sane

What I mean by that is, far too often we get stuck in a rut -doing the same things over and over -trying harder and harder to improve while actually getting very poor results in the process.
That’s no fun ….and it can be downright dangerous too!

So, why would we continue to repeat the same workouts over and over when they are obviously not doing what we want and could potentially lead to injury?

Great question
-But I don’t know the answer, I’m afraid.

Personally, I think we tend to gravitate towards activities that we like -activities that are familiar and activities that are comfortable or that we believe are good for us (whether they actually are or not).

And don’t think that I’m ‘pointing fingers’ here either

….I am guilty of this myself  -believe me!
I have done more damage to my body by performing exercises that I liked -but that were just not applicable to me or exercises that I lacked the flexibility to perform!

Not very bright, was it?

The reason I bring this up is to share a very simple idea with you that has changed the way I train myself and my clients.

Body-weight training!

Learning to control your own body-weight and move our bodies through space is challenging and provides practical strength and fitness.

This is basic strength 101.

In fact, we should really work on developing the strength to control your own body-weight before we ever begin to externally load your body with weights or machines.  It just makes more sense and it’s much, much safer.

Towards this end, I have been experimenting with a really neat training system called the TRX Suspension System.

Check out this video from the Biggest Loser television show:

Now how cool was that?
Pretty nifty, right?

Here’s another, more advanced video:

How cool would it be to be as fit and flexible as a surfer?

Pretty cool right?
Well, you can do that with the TRX Suspension Trainer
It is totally possible and completely fun!

The benefit I appreciate most about the TRX, is that I am completely in control of my client’s comfort level.  I can begin at a very safe and effective level of resistance -even if the client lacks sufficient strength to support their own body-weight!  -The TRX actually assists the client to move their own body-weight through space until they gain the strength necessary to progress to more challenging exercises.

This system is really great!

The TRX Suspension Training System is safe, adjustable, exciting and it’s fun!

Give body-weight training a try. Challenge yourself with some yoga -try the old fashioned Presidential Physical Fitness Challenge of pushups, pullups, situps, shuttle run and the 50 yard dash….and if all that is still out of your reach…give the TRX Suspension Training System a try.

I think you’ll love it!

To your Good Health!

Paul D'Arcy NSCA, CPT, Poliquin certified BioSignature Practitioner

http://www.ted.com/talks/view/id/761