Sport Fitness & Physique

Stress can be environmental, emotional or physical and stress is the leading cause of poor sleep habits. We may not believe that we are under stress -but we certainly are. The following are just a few causes of stress that wreak havoc on our bodies, our minds and rob us of much needed sleep.

• Personal relationships
• Family relationships
• Business relationships
• Deadlines, Dates & Commitments (personal, family and business)
• Pollution (smog, exhaust fumes, pesticides, herbicides, perfumes, colognes, etc…)
• Environmental toxins (carpet fibers, textiles, fabrics, PCB’s, plastics etc…)
• Radiation (radio waves, microwaves, cell phones, television, power lines, electronic devices, etc…)
• Physical stress (manual labor, domestic work, exercise daily activities)

Somehow have to deal with daily stress and recover.

The best way to recover and rebuild our bodies is through sleep.

But how do we improve our sleep to recover from all this stress?

Here are a few practical ways we can try to control and recover from the daily stress of life:

1. Schedule the majority of stress early in the day and taper your stressful situations down towards the end of the day
2. Include plenty of fresh fruits, fresh vegetables and lean sources of animal protein in your daily diet
3. Schedule breaks and time to pray, meditate, relax and revive yourself throughout the day
4. Take time for physical exercise (the most effective stress reliever of all!)

If insomnia is still an issue after incorporating these stress relieving strategies, we should then correct the specific nutritional deficiencies that are hampering your recovery by wisely supplementing your diet.

In the last installment we discussed the importance of magnesium and how well magnesium aids in sleep.

Another essential mineral that will help improve sleep is calcium.

You are probably aware that calcium is essential for strong bones, strong teeth and a healthy immune system. But did you know that calcium is also essential for sleep?

Calcium works in synergy with magnesium and is one of the most abundant minerals in the body. Calcium deficiency can weaken bones, disrupt heart rhythms, interfere with proper nervous system signaling and will certainly disrupt your sleep.

Most folks believe that bovine mammary product (cow’s milk) is the best source of calcium. However, in my experience, adding dairy products has never improved one’s diet or general health.

The preferred non-bovine sources of calcium include: salmon, almonds, sesame, oranges, figs, quinoa, amaranth, rutabaga, mustard greens, broccoli, spinach, collard greens, bok choy and other green leafy vegetables.

If the diet lacks these essential sources of dietary calcium and poor sleep is still an issue, I would recommend supplementing with a quality calcium supplement.

Look for calcium supplements ending in “ate” -such as calcium carbonate, citrate, gluconate, and chelate.

Calcium phosphate and calcium lactate are more expensive forms of calcium, but they are not absorbed any better than the lesser costing calcium supplements and therefore should be avoided.

Ideally, your calcium supplement should contain or be taken in conjunction with a quality source of vitamin D.

Vitamin D is important is calcium absorption because vitamin D the human body converts vitamin D into a hormone that promotes healthy intestinal proteins that allows calcium absorption.

Next time, we will investigate vitamin D and it’s effect on mood, attitude, cardiovascular health and preventable late-life cognitive diseases such as Alzheimer’s, Parkinson’s and dementia.

To Your Good Health!

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?

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!

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.

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?

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.

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!

was that the participants consuming the most chocolate (averaging 7.5 grams daily) reduced their risk of heart attack and stroke by up to 39%!

The regular chocolate consumers also had lower blood pressure than their not so chocolate happy counterparts.

Lead author Dr Brian Buijsse (German Institute of Human Nutrition, Nuthetal, Germany) believes that if people were to increase their chocolate intake to only 6 g a day, 85 fewer heart attacks and strokes per 10,000 people could be expected to occur over a period of about 10 years. [1]

Dr Frank Ruschitzka (University Hospital, Zurich, Switzerland) agrees. He said in a European Society of Cardiology statement: “Basic science has demonstrated quite convincingly that dark chocolate particularly, with a cocoa content of at least 70%, reduces oxidative stress and improves vascular and platelet function.” [1]

But don’t get carried away!

It’s all about balance.

Keep in mind that there are roughly 500 calories in every 100 grams of dark chocolate, so when you enjoy your healthful, flavanol rich chocolate -be sure you cut out an equivalent number of calories from another part of your diet.

A great way to ‘have your chocolate and eat it too,’ would be to cut grains and flour based foods from your diet. Many people are at least slightly allergic to the many allergens and antigens found in grains.

So indulge a little -but just a little….

Too much chocolate is just as bad as not enough.

To your Good Health!

[1] Source: Lisa Nainggolan, TheHeart.org

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…

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!