• Dec
    • 28
    • 2012

Get The Ball Rolling

With New Year’s day just around the corner I thought it might be a good idea to get the ball rolling on the whole New Year’s resolution thing.

Resolutions come and go, but one thing remains the same – we continue to make them every year.

Thus, in the spirit of the almighty resolution I thought it might be a good idea to lay down a few principles of change and how we can all make them stick.

Yoga For Me
Most folks have a New Year’s goal of increase vitality and health. Ironically, my goal this year is also along those lines. As I get older, I find myself a little less flexible so I have decided to participate in Yoga twice a week this year (I will be going to Stepping Stone Studio).

Your journey and decisions will be different that mine, but always remember that you can do many things to help make yourself be, and feel, healthier. It is true that redesigning your lifestyle can be daunting, but it is also so rewarding.

Two Things Two things make a resolution work. The first one is making your resolution realistic. That means picking something that is actually doable and will set you up for success.

The second thing is called complacency resistance. That means being resistant to no doing the resolution suggested – or said another way – let nothing come between you and your resolution. Do not become complacent. In fact, sometimes when I do not feel like doing a particular task I often remind myself that I always engage in complacency resistance!

Getting Started There are a variety of healthy habits you could start with. For example, you may want to add exercise, take vitamins, try certain foods or adopt a positive way of thinking. Some things you may want to avoid include cigarettes, alcohol, drugs or junk foods. You may wanted to consider getting a consult with a professional if you need help implementing healthy changes.

The key to making this work is found in five steps. You must start small and get focused. Be resistant to quitting and give yourself a hug when you keep going! Here are the five steps:

Five Steps Step 1 – Make a list of healthy things that you want to add to your life. It could be physical, emotional, financial, or spiritual. Keep them simple.

Step 2 – Laser focus on a few things by narrowing down the list to two things that you think you could implement now. Although running 5 miles every day may be a good long-term goal, it may be unrealistic to start with that task.

Step 3 – Pick one of the two resolutions from the list and make it a priority. If it is a daily task, such as exercising, set an alarm on your phone or make a note on your calendar to remind you to complete it every day. What that means is that you must create the time to make it happen. When you don’t feel like doing it always remember why you wanted to do it in the first place. Remember – complacency resistance!

Step 4 – Take the plunge and spread the word. Tell your family and friends about the healthy change you want to make. Encourage your family and friends to hold you accountable if you start to slack off. If you do not feel comfortable sharing your plans with family, find a support group. You might be surprised how many people have the same goal as you.

Step 5 – Stick to one healthy addition at a time. When your new goal becomes a habit, you can start on the second one of the list.

Props Give yourself the proper respect when you have resisted complacency and completed what you set out to do. Reward yourself for sticking to your goals and making healthy changes. If you started to go to religious services weekly or exercise every weekday for a month, allow yourself a special treat. Rewards can help you continue to work toward your end goal.

Remember to focus on why you are doing it and how you can become the most resistant to complacency.

If Yoga is one of your goals I just might see you around.

Remember – Eat Healthy. Exercise Well. And Smile.

[as seen in the Oxford Review December 27th 2012]

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    • Oct
    • 18
    • 2012

Fibre is Phenomenal for Feeling Good

It has been said before. I will say it again – and again. We need to eat more fibre.

I think that it is fairly obvious to us all that we are suffering from an obesity epidemic. Not only does obesity cause a certain physical discomfort, it also affects our families, communities and social connections. If you are overweight and reading this I want to encourage you to try some fibre. It isn’t going to fix everything, but it is a solid and valid first step.

Of all the things that I have learned about optimal health in the past 10-plus years is that nothing is more powerful than what we eat and – of equal importance – what we do not eat.

If there is one thing that will immediately help you it is getting 35g of fibre in your diet per day. Here are a couple reasons why:

Losing Weight

Fibre is one thing that you can do, right now today, that will help you restrict some calories. Although I do not advocate restricting calories in the long-term, feeling full is one of the most important things that need to happen when eating. Fibre will get you there.

When you eat a lot of processed food you are eating a bunch of bad carbohydrates with little or no fibre. This does not trigger the satiety signal in your brain and you keep eating. Fibre is one of the ways you can turn that signal back on.

Turning that satiety signal on means you eat less of the bad foods, and thus will lose weight. Sound too simple? Try it!

Putting It Back On

However, when you have actually been successful in losing the weight one of the most depressing things is putting it back on. You might think that one would do anything possible to keep the lost weight off. In fact, the opposite usually happens after a diet. Habits are not permanently change and the weight, which was lost, returns with an average of 1.8 pounds of additional fat above and beyond the pre-diet weight.

To help you maintain already lost weight you must not allow your fibre intake to drop. There are a number of reasons why you need to do this. Fibre actually helps reduce the absorption of calories from the foods you are eating now.

Diabetes

Along with obesity, diabetes is also a problem rampant in Canada (and a large part of the world). This is another area that fibre can have a dramatic affect. Considering that fibre can help to slow down absorption is should be part of every meal for someone who has blood sugar control problems.

Besides helping your feel fuller, fibre also helps to slow down your body’s conversion of carbohydrates to sugar, thus supporting better blood glucose stability. Which in turn helps you to lose weight! This is a must for any diabetic.

Regular

I am not really sure how to say this in a politically correct manner. So I am just going to come out with it.

Bowel movement best practices are to go once a day. What you don’t eliminate, in the form of toxics and such, can be reabsorbed into your body (through a process called leaky gut syndrome). If those toxins stay inside for too long that can be a bad thing. Fibre helps with what is called bowel motility. What that means is that fibre helps to keep our plumbing running smoothly and efficiently and gets everything through in an appropriate time frame.

Constipation, obesity, and diabetes have a link. By using fibre to help with one – you effectively help them all. I believe that if you aren’t going potty once a day you should be.

Sources

Look to seeds, like flax and chia, for a good source of fibre. Beans are also loaded in fibre and should be added to weekly meal planning. I am not a fan of using bread as a fibre-delivery-system since a lot of folks have a sensitivity to its fat-making potential. If you are looking for a supplement for adding additional fibre I would seriously consider giving glucomannan a try. Ask for it at your local health food store.

Come on Oxford – it is time to fibre it up!

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Posted by In Education, Fibre, Nutrition Tagged , , Comments 0
    • Sep
    • 28
    • 2012

Please Read While Standing

[as seen in the Oxford Review September 27th, 2012]

Consider how many people have sit-down jobs. Then add in how many of us drive to work or take city transit. When we are done at work we often sit down in order to relax and maybe watch our favourite show. The problem with all this sitting while we work, commute and relax is that it really isn’t good for us.

Let’s be clear about one thing – too much sitting is killing us. That may sound like a harsh statement to make as my opening idea, but the truth remains. Never before in history have we worked so much while at the same sitting so much.

According to the World Health Organization, inactivity is approximately responsible for 6% of all the deaths that occur globally. In fact, a recent Australian study found that the more we sit the worst things get health-wise. It does appear that physical activity can help decrease this risk, and it is an important first step in mitigating that.

Looking at the details of the study, which followed 222,497 people, we find anyone who sat for more than eight hours a day increase the risk of an early death. In fact those who sat for 11 hours or more per day had a 40% increased risk of dying in the next three years compared to those who sat for four or fewer hours per day.

It seems that the risk of sitting and premature death is nonselective, which means that – it doesn’t matter who you are if you sit and are inactive you increase your risk of dying earlier.

I am sorry to sound overly morbid. But, I want to drive home the point that you cannot continue in your current behavior if you were sitting for eight or more hours per day. It just is not good for you. I can’t say it any other way.

There are a number of ways to sit less – like using a standing desk at work. One of the fastest way to increase your health or exercise is by simply taking a walk. I’ve included a couple things that walking does which is absolutely profound and wonderful. And you can start doing it today!

Shaking Things Up
Getting out for a walk shakes things up (figuratively of course). The rhythmic pressure changes produced by walking mobilize and massage your internal organs. This occurs as your diaphragm contracts rhythmically with the abdominal muscles to aid respiration, as well as stabilization of the body, the result of which is a massage for your internal organs. The movement, pressure changes and improved fluid transfer keep the internal organs mobile and healthy, improving their physiological functions individually and synergistically.

Easy Metabolism Boost
Walking is one of the most primal movement patterns known to man. Walking requires the integrated use of our arms, legs and torso. Hundreds of calorie-burning muscles are utilized by walking. Walking briskly on a daily basis not only results in the burning of calories, it increases enzyme activity and other metabolic activity.

Fluid Dynamics 101
Walking also results in the rhythmic contraction and relaxation of muscles as well as rhythmic pressure changes in body cavities. This results in improved circulation of blood, lymph and even synovial fluid (the lubricating fluid made in joints). Because much of your immune system travels through your body via the blood and lymphatic fluids, improving your circulation through daily walking can improve immune function, as well as your metabolism and health in general.

Time to Stand Up!
It is time to stand up and talk a walk. Now that you know walking can aid in improving your metabolism, body shape, energy levels, mental clarity, and most aspects of your well-being, it is time to stop driving around the parking lot at the shopping centre for 10 minutes waiting for a spot to open up by the door! It is also time to stop riding elevators all the time, particularly since most of us need a lot more exercise! If you could use a little more vitality in your life, climbing a few stairs whenever possible will be a big step (literally) in the right direction.

As Always – Eat well. Stand up. And Smile!

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    • Jul
    • 19
    • 2012

Childhood Obesity – 5 Helpful Tips

[as seen in the Oxford Review July 19th, 2012]

The problem of childhood obesity continues to escalate. The number of overweight children, and teens, in Canada (and the world frankly) isn’t good and continues to climb. When a young person gains weight it is much more difficult to shed that weight as an adult. Additionally, the risk factors for a number of health conditions, like diabetes and heart disease, go up as well.

If you are a parent and have kids, whether they are overweight or not, it is time to act. We have got to do a few things as a nation in order to get ahead of the curve and start to correct our course.

If you are an overweight teen reading this and you are looking to lose some weight I want to personally let you know that these 5 tips are totally doable. The number one thing is to be consistent with all 5 things. You will be amazed at the results.

Sugar-Sweetened Beverages
All sweet beverages in the house have to go. What that means is no pop, sports drinks, sweet iced drinks, and juice. Yes you heard me right – juice. If you are drinking juice for the vitamin C please just take a vitamin supplement.

Getting rid of the liquid sugar in your home has to be your absolute #1 priority. The trouble with sweet liquids is that they bypass the body’s warning centre for a toxic load of simple carbohydrates. Don’t believe me? Try this – take the 12 teaspoons of sugar (most pop contains this much) and eat it dry. Can’t do it? I am not surprised. Now, take those same 12 teaspoons and dissolve it in about 391ml of water (single serving pop) and drink it down. It will taste quite sweet, but you can do it. Liquid delivery systems for sugar must be avoided at all times.

Fibre It Up
You must increase the fibre in the diet of a child who is trying to lose weight. I wrote a full article on fibre a few weeks back and it would an understatement to say that the benefits of fibre are anything short of amazing!

Fibre decreases blood sugar, cholesterol, and cravings. It also gives your colon an easier job of moving waste through your system. The correct dose of fibre is important and you want to get a good 30 grams per day. If you are using packaged food (which may happen) you must follow this guideline: low in sugar and at least 3 grams of fibre per serving.

If you want to supplement with fibre before a meal you should be taking glucomannan. Ask your local health food store about this.

Wait It Out
When you have a meal it is important to wait for a second portion of food. The rule here is to wait 20 minutes between plates. This is based on the premise that hunger and satiety are two totally different concepts. Being hungry and not feeling full is not the same thing.

That is because of an acute hunger hormone called Ghrelin. When the stomach is empty the level of Ghrelin goes up. This causes the physical feeling of hunger. As you eat that first plate of food there is a reduction in Ghrelin. So your physical hunger decreases. But, there is another hormone that is responsible for satiety and that hormone is Peptide YY (PYY). As the food you consume moves into the stomach and small intestine it takes about 20 minutes for that food to reach a point that initiates PYY signaling. When the level of PYY goes up you will feel something referred to as satiety. (A little hint here is that fibre helps to up regulate PYY signaling).

So to summarize, in order to feel not hungry and satisfied you need to have low ghrelin and high PYY and you achieve that by waiting for another serving. I am pretty sure if you think about it we all have experienced this at one time or another when waiting for another serving of something we just ordered because we were so hungry. But, when the food finally gets there you don’t actually feel like eating the second portion.

Buy Your Screen Time
This is the simplest tip to say and the hardest to implement.

For every minute your kids (or you) spend watching TV, playing video games, or surfing the web they have to spend 1 minute playing outside. What that means is watching one hour of TV equates to one hour outside playing with friends, participating in a sport, or just generally being active. This is a tough one, but the rewards are remarkable.

Love
The last and finally tip is love. When your child is struggling with a weight issue it is imperative that you love them unconditionally. They already get enough harassment from their peers, media, and their own internal dialogue. It is a real true battle. I cannot stress this enough – your overweight kids are not lazy gluttons. They are people and deserve all our respect.

Just a heads up – next week I will be writing more on weight loss and green coffee beans. The results look promising.

As always – Eat Healthy. Love Everyone. And Smile!

Dave Nelson is a Holistic Personal Trainer living in Woodstock. If you would like contact me please email me at dave[at]vitalityplus[dot]com

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    • Jul
    • 13
    • 2012

7 Healthy Summer Tips

[first published in the Oxford Review on July 12th, 2012 - modified]

Hydration
When my clients ask me what to drink I am often heard replying, “Only water is water.” So drink water this summer – at least 500ml of water upon rising. If you are going out for activities and exercise drink at least that per hour since you can sweat a lot when it is hot. Most people, at baseline, need a good two litres of water per day – more in hot weather or with sweating and exercise. This summer please make a conscious effort to swap your sugar-sweetened beverages (pop, juices, and sports drinks) with water!

Vitamin D
Another one of my sayings is, “Too much of a good thing is a bad thing.” This applies to sun exposure (as well as other things). Getting appropriate sun is vital for vitamin D production, but remember, when you are enjoying the sun and outdoors, protect yourself from overexposure to sunlight by wearing a hat and using natural sunscreens that do not have excessive chemicals. Check your local health food store for more details (click here for some brands and info). Additionally, there is a lot of scientific support for using Aloe Vera gel for overexposure. It is actually a good idea to have an aloe plant growing in your home for any kind of burn. The cooling and healing gel inside the leaves will soothe any sunburn. It works great.

Exercise
If you have not yet started an exercise program then it is time to get going. If you have been exercising all along then keep up the good word! Physical activity is important for keeping the heart strong and healthy. Exercise also helps to keep you happy (endorphins), your immune system working smoothly, and keeps your blood glucose in check. The summer is a great time to get outdoors and participate in some refreshing activities like hiking, biking, swimming, or tennis. Reconnecting with these activities will help keep your body and mind aligned.

Whole Food
Enjoy the bounty of Nature. Now is the time to get some fresh seasonal fruits and vegetables at their local organic best. In the summer we often consume foods that are light and cooling like fresh vegetables and fruits, raw vital enzyme salads, and lots of freshly squeezed lemon water. Also, remember to include some protein with one or two meals. It isn’t always fun to cook in the heat so remember that there are a number of light nourishing proteins that don’t require cooking. Nuts, seeds, sprouted beans, yogurt, kefir, and cottage cheese seem to complement fresh fruits and vegetables nicely (the kefir is especially nice and loaded in probiotics).

Family
We work a lot it seems and sometimes we don’t get to see our families as much as we would like to. This summer I challenge you to take some special time with your family, kids, friends and pets and get outdoors. When I was a kid my favourite time of the year was when we would go to the beach, tent and build a fire. When not on holiday, and at home, my sister would ‘make’ me jump rope all day (don’t worry I enjoyed it – most of the time). When I think back my best memories don’t have any to do with the TV, video games or my computer. My best memories are ones with my family.

Refresh
Chilled herbal teas are wonderful. We use flowers and leaves (or tea bags) in a clear glass jar filled with spring water. Some of my favourites are hibiscus and rosehip (together), red clover flowers, peppermint, chamomile, or lemon grass. We grow some of the plants ourselves and sometimes we use tea bags. Chilled herb teas are flavourful, and medicinal. They will leave you feeling refreshed, happy and invigorated. Adding a little orange or lemon peel, a sprig of rosemary or a few jasmine flowers can put a nice little sparkle in your glass.

Unplug
Stop. Breathe. Deeply. We are so connected to our technology now that it is becoming a problem. We are always partially engaged (called ‘constant partial attention’). This summer make it a priority to leave your cell phone at home and/or take a week off from TV. It isn’t easy, but it is doable. You will be surprise how good you feel.

As Always – Eat Healthy. Get Unplugged. And Smile!

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