Below are 5 simple tips and suggestions on how to get your diet dialed in. Clean eating habits with lots of unprocessed, real and natural foods is key to great health. Add 20 to 30 min of exercise to your daily routine and you should be on your way to a healthier you!
I believe that you should always be aware of what you eat. This means, again, staying away from all processed foods that are loaded with additives, harmful chemicals, and genetically engineered ingredients that could put your health at risk.
Below a visual of this somewhat reversed Food Pyramid.
Courtesy of Dr. Mercola's website:
CARDIO - It's really good for You!
Why should you do some cardio-respiratory exercises every day? We all know or read somewhere that it is healthy for us. But do you really know why? And what is considered a good cardio workout? Below is a great list of reasons why you should do some cardio every day. 30 minutes to an hour of light cardio is recommended. Also check out the list of possible cardio exercises. Enjoy!
Reasons for Cardio-respiratory Exercise:
Types of Cardio - 30 to 60 min per day is ideal:
How to Train for Strength & Power
You got endless time in the gym to build large, bulging muscles? If not, you may want to try these 3 training methods next time you're at the gym, park or at the beach. It is possible to get strong without adding too much size.
Here are 3 ways to train your muscles to be functionally strong without the "Hulk-Effect" and bursting out of your favorite clothes.
1. Speed Strength Sets
Fast and powerful sets of exercises. Try cleans, overhead presses, squats, and deadlifts. Perform them as explosive as safely possible. This will maximize your movement economy, motor-unit recruitment and lactate threshold. It also contributes to the strength of those small but very useful muscles. Keep in mind to use heavier weights while making it safe to perform the movement as quickly as possible. It can get tricky so please start on the rather "too light" side. You can always add weight once your body is more comfortable with the exercise.
2. Complex Training
To be considered complex, try 4 to 10 different exercises, and complete 5 to 20 repetitions in a row with NO rest breaks in between. This way, you can combine strength with explosive movements, which in turn result in much greater rate of force development = Increased Overall Power!
You can try this with a barbell:
A plyometric exercise is any activity where a muscle is stretched rapidly followed immediately by a rapid shortening of that same muscle. Focus on moving your body through its full range of motion. Again, as fast as you safely can. Pay close attention to your form at all times. When the form goes, you should stop or you risk injury.
You can try:
You can do these three types of workouts several times per week, with at least 2 days between hard sessions. Always keep in mind that your fitness is built by maintaining a good balance between stress/workout and rest/recovery not by continuously having sore muscles.
Deciphering ingredient lists on products is one thing (we can help you with this), but you should also learn how to read seals. Lots of brands list what synthetic ingredients are NOT in their products, such as "sulfate-free". Other products will add stamps or seals to their packaging to help you figure out what is in a product. Here a short list of what some of these seals mean and how to best decipher them. It's not a complete list but a great start.
USDA Organic - 100%: If you see this government-issued seal, PLUS the words 100% organic, you know every ingredient in this product is certified organic - free of any synthetic additives.
USDA - Organic: If you see the USDA seal and the word organic but no percentage, you know that at least 95% of the ingredients are organic.
No USDA - but "Made with Organic Ingredients": This product must contain at least 70% organic ingredients.
Non-GMO Project: Evaluated by a 3rd party and verified to contain no genetically modified ingredients.
Certified Vegan: This seals means that the product has not been tested on any animal and does not contain any animal products or by-products.
EcoCert: This is a European certification that indicates the formula is made up of at least 95% plant-based ingredients, contains no GMOs and has not been tested on animals. This seal also denotes that the packaging is biodegradable or recyclable.
NPA: Stands for "Natural Products Association" and the seal stands for formulas made up of only (or almost only) synthetic-free ingredients. None of the additives in products labeled with this seal can pose suspected human health risks. No animal testing allowed. All packaging must be "environmental sensitive".
EWG Verified: Stands for "Environmental Working Group" who has created a list of over 1000 unacceptable substances or chemicals of concern. If you see this seal, the product does NOT include anything on this list.
Leaping Bunny: This bunny icon stands for no animal testing on any of the ingredients listed in the finished formula.
Made Safe: If you see this seal you know that the product does not contain any known "toxicants". They look at how the formula is made and where the ingredients are sourced. Ingredients are screened using a proprietary database.
Fair Trade: The Fair Trade Certified seal means that one or more of the ingredients in the product were produced and traded in accordance with Fair Trade USA's standards. The seal does not signify that the product was grown only by small-scale farmers and traded directly. Compliance with the standards is verified.
Downloadable PDF - courtesy of DannyTheCoach
We probably all had it at some point in our lives. But what exactly is going on? It is a physiological condition that results from a disruption in the body's circadian rhythms, also known as the body clock. It is seen as a circadian rhythm disorder. Symptoms tend to be more severe when traveling eastward compared with westward. Jet lag can cause headaches, insomnia, and irritability.
I found these 5 tips you can try next time you travel:
So choose one of these tactics, and you'll improve your resilience and adaptation to the new time zone. Do them all, and you'll be untouchable.
Let us know if you have any questions or need help.
Foods that naturally remove toxins from your body
Eliminating or removing toxins from the body is an important thing to do to maintain your body to stay healthy. The body is often conceded toxins as a result of an unhealthy lifestyle or unhealthy food consumed. Or via bad habits such as alcohol consumption and smoking habits. These toxic substances can harm the soft organs in the body if left unchecked. Also, the toxins can weaken the immune system. By removing the toxins the body will become fresher and healthier as well as the immune system will be stronger.
5 great ways to remove toxins from your body naturally:
14 foods that naturally Remove toxins from body
As always, these are just suggestions. Please use your own good judgement when trying these out. Always listen to your body and stop immediately if you don't feel well.
Contact us if you have any health related questions.
Have you ever wondered which organs are affected by which emotions?
Ancient Eastern civilizations have long understood the way our mental and spiritual bodies inform our physical nature. Western science too has begun to understand the interdependence between the emotional and physical body. We all know the "gut" acts as our second brain and stress is toxic. We all have felt it in the "gut" first and knew it was right or wrong.
In fact, every organ corresponds to the energy of a certain emotion, and every disease stems from an imbalance in an organ or its meridians (energy channels). This is a fundamental idea in Oriental Medicine. Many times a physical disorder linked to a certain organ actually stems from an imbalance in the emotion associated with that organ. The reverse could be true, too. An imbalanced organ can heighten the specific emotion experienced by an individual.
The PDF - click here - shows a few emotions and the associated organs. Enjoy!
PLEASE read the disclaimer - click here.
Why You Should Stay Away From Them
Resisting the push to drink that soda pop or eat those greasy chips can be tough, especially if you have grown accustomed to eating these highly addictive foods as part of your normal diet. But once you understand a little bit more about how these and other processed foods affect your mind, body, and even your soul, it becomes easier to make healthier food choices that improve your being rather than sap it.
Below are nine motivating reasons how to possibly cut processed foods from your diet for good:
This great info is present by Natural News - click here to see the source.
Need some inspiration for a few Snow Action exercises?
Here you go:
What Causes Bags Under Your Eyes?
Bags under your eyes aren't always caused by getting too little sleep at night, contrary to what many people believe. They can be caused by factors that differ from one person to another. According to a 2007 study:
"DC (dark circles) are caused by multiple etiologic factors that include dermal melanin deposition, post-inflammatory hyperpigmentation secondary to atopic or allergic contact dermatitis, periorbital edema, superficial location of vasculature and shadowing due to skin laxity."
Puffiness and bags under the eyes that appear in the morning may be caused by your sleeping position. Sleeping only on one side places pressure on the blood vessels under your eyes. The pool of blood that accumulates in this area makes the skin appear darker. According to Medical News Today, buildup of excess fluid and weakened muscles may cause dark bags under the eyes as well.
Stress may also contribute to the appearance of dark circles. In Chinese medicine, having puffy eyes can be a symptom of water or kidney imbalance, while dark bags under the eyes may imply allergies.
5 Diet Changes You Can Try that May Help
1. Drink enough water — Staying hydrated will help restore your skin’s moisture and may help eliminate toxins from it.
2. Avoid salty food — Sodium contributes to fluid retention, which causes bags under eyes. Cutting down on your salt intake at night is one way to reduce bags under eyes and puffiness in the morning.
3. Add retinol-rich food to your diet — Retinol or vitamin A helps prevent further thinning of the skin. Nourish the skin under your eyes by adding food rich in retinol such as grass fed beef liver, cheddar cheese, pasture-raised chicken giblets, turkey liver, grass fed butter and organic, pastured eggs to your diet.
4. Reduce or avoid alcohol intake — Alcohol is one of the fluids that can dehydrate your body, including the skin under the eyes. This thin area may likely sink and form a bag. If you do imbibe in alcohol, be sure to balance it with at least 8 cups of water throughout the day.
5. Consume vitamin C-rich food — A 2009 study found that vitamin C from sodium ascorbate lotion may help thicken the skin of the lower eyelids. The results showed that dark coloration is significantly diminished when the dermis has thickened. Reduce the appearance of bags under your eyes by adding foods rich in vitamin C such mango, papaya, pineapple, watermelon, broccoli, tomatoes, green and red bell peppers, strawberries and winter squash to your diet.
5 Possible Topical Remedies for Bags Under Your Eyes
1. Moisturize — Wrinkles and bags under the eyes become more visible when your skin is dry. Keep your skin well-moisturized, especially around the eyes, by using all-natural moisturizers such as pure emu oil and pure coconut oil.
2. Use Brazilian ginseng — A 2009 study found that topically applying a serum sample containing Brazilian ginseng twice a day may help reduce the intensity of dark circles around the eyes.
3. Opt for eye creams with coffee extracts — A 2013 study found that caffeine has antioxidant properties that may work as a sunscreen. These polyphenol compounds protect the skin from UVB radiation, which may help prevent rapid skin aging.
4. Use a safe sunscreen and wear sunglasses — Though sun exposure is vital in achieving optimal health, you must consider factors such as weather conditions, season and time of the day when you stay under the sun to avoid photodamage and the appearance of wrinkles.
According to a 2013 study, using a broad spectrum sunscreen and wearing UV-coated sunglasses may help reduce bags under the eyes. However, in choosing a sunscreen, make sure that it doesn’t contain oxybenzone, synthetic fragrances or retinyl palmitate; your safest choice is a lotion or cream with zinc oxide. You may also wear a wide-brimmed hat or a cap to protect your face and eyes.
5. Gently remove your makeup — Excessively scrubbing your face may break your blood vessels, which may worsen the bags under your eyes. Avoid this by gently swiping some mild makeup remover over your eyes (coconut oil is a good option) and leaving it on your face for a minute before washing it off.
The entire article is written by Dr. Mercola and summarized above for a quick read. For all research links & sources - click here
A new scientific study reveals that the artificial sweatener "aspartame" may be one of the most damaging vectors for the widespread "dumbing down" of humanity. Published in AJTCAM (African Journal of Traditional, Complementary and Alternative Medicines), the study is entitled, "IMPACT OF ASPARTAME CONSUMPTION ON NEUROTRANSMITTERS IN RAT BRAIN." Source - click here.
The results of the study found a dose-dependent relationship between aspartame consumption and the destruction of neurotransmitters - brain chemicals necessary for the function of neurons.
The conclusion of the study found that, "Consumption of [aspartame] for a long time increased oxidative stress in brain tissue and disruption in neurotransmitters that affect physiological functions."
Possible solutions & alternatives: Ideally, stay away from any added sugars. We do not need to add extra sweetnes to foods. Buf if you must sweeten your foods, use all-natural, unprocessed sugar or go for Stevia.
Check out these useful charts below. From Magical Herbs to the top 10 teas to some of the most helpful and nutritious foods. Enjoy and remember, You Are What You Eat.
You don't need much. Bring a kettle bell to a park near you, pick a few routines, repeat a few times, and in no time 20-30 min go by. It's fun. It's outdoors. It can help you get stronger and healthier.
Pay attention to form and posture when using Kettle Bells. Always engage your lower back, hamstrings and quads. Stay tight throughout all swings and exercises.
We had a fantastic & intensive workout at the little grass park by Swamis beach. Super fun, amazing for core strength, overall fitness, cardio and balance. Come join us next time if you're around Encinitas - Swamis.
Here something a little different for breakfast. Instead of grain/toast,...
Happy "different" breakfast.
Great and intensive AM session at Swami's beach. I like hard 30 min workouts with my steel mace and kettle bell. Throw in some push-ups and squat exercises and you're having a full body workout, outdoors, while grounding and soaking up the happy vitamin D ;)
How do you workout? Leave a comment.
Do you have constant pain or do you know someone who does? Are you fatigue all over your body for months at a time? Do you lose sleep because of this feeling of exhaustion? Are you developing headaches? Do you suffer from cognitive problems such as forgetting names or mixing them up? These could be symptoms of fibromyalgia.
So what is fibromyalgia really?
It's a chronic pain condition that is said to be caused by an abnormal response to stress. It's a muscoskeletal pain and tenderness all over the body. The common signs of fibromyalgia are overall pain & tiredness, restless sleep, numbness, higher sensitivity, irritable bowel syndrome (IBS) and muscle spasms, not being able of focusing on mental tasks, disorientation and short-term memory loss. Many have difficulty or are completely unable to perform daily tasks.
There is no particular test for this condition and symptoms may be similar to other ailments. There is no known cure but there might be ways to reduce the symptoms and manage the flare-ups. And all that without dangerous pharma drugs. Making lifestyle changes to control fibromyalgia is HUGE. Once a person is diagnosed, unfortunately, most conventional doctors will most likely prescribe pain meds, antidepressants and muscle relaxants. But be careful with these drugs as we all know they come with a plethora of side effects. Just to name a few: antidepressants could increase your risk of developing mania and bipolar disorder.
Here a few holistic methods to help alleviate fibromyalgia pain:
Diet for Fibromyalgia
Remember that fibromyalgia is not a specific illness. It's more like a symptom complex. Everybody is not the same. What works for one person might not work for another. The best thing to do is to keep a food log or diary. Write down everything you eat and how you feel a few hours later. That way you can differentiate foods that have different effects on your body.
Some general tips are listed here:
If you need help figuring out what you could do, contact us today.
Did you know that Americans spend 90 percent of their lives indoors?
Between commuting to and from our jobs, spending 8+ hours a day working and going about our normal daily business, we see nature more on TVs than we do in real life.
Benefits of the outdoors:
GET FRESH AIR: I hate to break it to you: indoor air pollution can be up to 10 times worse than what you’re inhaling outdoors.
VITAMIN D: One of the most common deficiencies among American adults is a vitamin D deficiency. Get some sunshine exposure.
EASE ANXIETY: Feeling anxious about something? Taking a stroll outside can help.
GROUNDING: Have you heard of grounding, or earthing, before? It’s a way of connecting to the earth’s energy by going barefoot.
So enjoy the outdoors.
Quick, easy, intensive! This is a great alternative workout when you don't have a lot of time. Do this simple exercise twice a week, try 5 reps, then increase to 7-10.
Core, legs, arms, back...it's a great whole-body workout.
You probably loved being on the trampoline as a child, but do you know that it benefits adults, too? A simple trampoline workout, aka rebounding, has many great health benefits and it's so easy to do. Not much is needed. It's particularly beneficial for your lymphatic system.
The lymphatic system is part of the vascular system and an important part of the immune system, comprising a network of lymphatic vessels that carry a clear fluid called lymph directionally towards the heart. It is responsible for the removal of interstitial fluid from tissues. It absorbs and transports fatty acids and fats as chyle from the digestive system. It transports white blood cells to and from the lymph nodes into the bones.
Rebounding can burn more calories than walking or jogging. It can help strengthen your body while detoxifying the cells. Here a partial list of benefits of rebounding:
How to Choose a good Rebounder?
Don't go cheap because you'll get what you pay for. Cheaper rebounders tend to break or malfunction. Look for at least 30+ springs that taper at the end and look and feel very strong. Double springs add extra strength. You may want to look for a support bar if you're working on your balance or if you're a beginner.
Good luck and happy bouncing!