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Happy Healthy Thanksgiving !

Hey Folks,

Wish everyone a Happy Thanksgiving !!

Happy Thanksgiving ~ Time to be Thankful ~

Happy Thanksgiving ~ Time to be Thankful ~

‘Tis the season when many accept gaining weight as a given, as inevitable as that certain neighbor’s house decked out with so many holiday lights that it rivals the Las Vegas strip in brightness.

holiday weight gain

But a holiday weight gain study published in the New England Journal of Medicine showed that that weight adults put on during the holidays stayson … and may be a big contributor to obesity later in life.

You can avoid the sneaky holiday weight gain by staying aware, forming a plan, and acting on it (versus the passive approach many have during the holidays; that may be fine for “Let it snow, let it snow, let it snow!” but not for your health!)

Below are twelve top tips to help you avoid that holiday weight gain:

1. Drink lots of water before you head to a party, and when you’re there too.Drinking water helps you feel fuller. (This can also help you ease up on alcohol.)

2. Have a healthy snack before you head to holiday gatherings, such as your favorite fruit, vegetable, or protein. Berries are one good choice because they are low in sugar but high in fiber, which helps you feel full.

3. Sleep properly. Ideally at all times, but especially make sure you are well-rested before attending any holiday gatherings. People tend to make poorer decisions that are not in their own best interest when tired, including eating too much and eating foods that they shouldn’t.

4. Don’t engage in conversations around the appetizers or buffet table. Half-consciously picking away at the foods while you’re gabbing can sneak a lot of calories into you!

5. Wear clothes that fit snuggly, or wear a belt. Some people head to holiday gatherings in their easiest-fitting clothes, which is just asking for trouble. If the snug starts to feel a little too snug, it’s a great reminder to stop eating.

6. Plan your indulgence in advance. If you absolutely KNOW you must have that piece of pumpkin pie with whipped topping on it because, hey, it’s the holidays and you’ve been doing it since you were born, have an advance plan. Allow yourself that favorite indulgence, but remind yourself you’re not going to fall into an indulgence-free-fall where you’re also consuming equal parts apple pie, sugar cookies, snowman cupcakes, and that weird fruitcake too.

7. Plan your alcohol intake in advance, too. If you plan on drinking wine, beer, or other alcohol, allow yourself one or two drinks and stick to your plan. When you passively enter a situation where, on the spot, you figure, “Oh, okay, I’ll have one glass of Merlot,” one can easily turn to three, four, or more. In addition to the obvious effects of the alcohol, that can add on some big calories quick.

8. Use smaller plates. Studies show that the larger the plate, the more food we put on it, and the more of it we tend to eat. Whether it is for appetizers or the main meal, switch to a smaller plate so you will take and eat less!

9. Keep exercising during the “lazy months”! In many parts of the world during these holidays it is cold outside, prompting people to stay inside much more. That’s a tempting invitation to reduce or even stop exercising, and all too many people accept that invitation. RESIST!  Exercise has endless benefits, including of course burning those calories off and reducing your appetite.

10. Team up with a partner to keep one another committed to the plan. Share your intention to keep the holiday weight off with your buddy (spouse or other family member, friend, etc.), and the specific points of your plan. Even if you are not attending the gathering with them, you can ask them to call or text you as a reminder to stick to your goals.

11. Designate a bracelet, watch, or other piece of jewelry you will wear and see as your reminder to stick to the points of your plan to keep the holiday weight off. When you tell yourself in advance that every time you glance at your watch you will be reminded to stick to plan, it makes it even more likely that you will! A cell phone can even work.

12. If at first you don’t succeed, try again. So maybe you didn’t quite succeed at all of the tips above at that last holiday gathering. That’s okay. Just don’t use that as the excuse not to attempt to stick to them at the next holiday gathering, and so forth. Gathering after gathering you will actually improve at sticking to your plan … if you don’t let the excuse of last time get in your way!

One BIG final suggestion to beat the holiday weight gain trap: write down your own goals and plans based on the above… or print this page out.

And then post it where you are going to routinely see it, and where you will see it before heading to or hosting any holiday gatherings. Make multiple copies and post it in multiple places if you need to!

Setting these specific goals and then staying committed to them – including staying aware by putting reminders of them in key places around you – is the KEY to avoiding that holiday weight gain!

Enjoy a Boundrylessly enjoyable Happy Thanksgiving while being thankful for those around you along with your bountiful life !!

Thankful Thanksgiving Together !

A cup of java for my health…Really !?

Enjoying a healthy cup of Java

Enjoying a healthy cup of Java

 

Hi Folks,

My friends and I recently discussed what we enjoy drinking.

Most agreed on Green tea, while several of us also drink coffee as well.

For those who do drink a cup of joe here’s some good news…

Coffee is the second most popular drink in the world, trailing only water (and debatably, tea). As you all know, caffeine is a key component of coffee and is a compound of great debate.  It is the world’s most consumed psychoactive drug, with 90% of North American adults consuming caffeine daily. However, is this such a bad thing?

Many health advocates would try to convince you to give up coffee and possibly even caffeine altogether. However new research has certainly raised the question, should we actually give up our beloved Cup o’ Joe?

Does Metabolism Matter?

There is a lot of conflicting research on coffee consumption, and it seems to be because people have different clearance rates for caffeine. On one hand, you have the “slow” metabolizers of caffeine: people who are adversely affected by caffeine, get the jitters, and are wired for up to nine hours. Then, there are those who simply have an increase in energy and alertness that wears off within a few hours; they are considered “fast” metabolizers of caffeine.

This seems to be a defining difference in whether or not coffee will help you or hurt you, as those who are slow metabolizers may be at an increased risk for a non-fatal heart attack, while the fast metabolizers may not.

Why Coffee Rules

Coffee has more antioxidants than dark chocolate or tea, and may make up as much as 50-70% of the total antioxidant intake for the average American!

A recent study found that men who drank the most coffee (6 or more cups per day) were nearly 60% less likely to develop advanced prostate cancer than non-coffee drinkers.

In fact, at least six studies have found that regular coffee drinkers have up to an 80% decreased risk for developing Parkinson’s.

In addition, other research has shown that when compared to non-coffee drinkers, people who regularly consume two or more cups per day may have a 25% decreased risk of colon cancer, up to an 80% decreased risk for cirrhosis, a 35% decreased risk of type 2 diabetes, and up to a 50% decreased risk for gallstones!

In terms of the gallbladder protection, it was only seen in people who drank caffeinated coffee.  So, if you drink decaf, it’s not doing much for the gallbladder.

The final verdict on coffee and cancer is that coffee consumption is associated with a lower overall risk of cancer.  Period.  Specifically, coffee consumption has shown to be associated with a lower risk or oral, esophageal, pharyngeal, breast (in post-menopausal women), liver, colon, and aggressive prostate cancer.  Sounds good to me!

Beyond the health benefits, there are many noted mental and physical performance benefits as well. Caffeine has been shown to reduce the rate of perceived exertion, so it doesn’t feel like you are working as hard as you really are.  In addition, people who regularly drink coffee have been found to have better performance on tests of reaction time, verbal memory, and visuo-spatial reasoning.

Taking it a step further, another study found that elderly women over the age of 80 performed significantly better on tests of cognitive function if they had regularly consumed coffee over the course of their lifetimes.

In addition, many people think of coffee as increasing their risk for cardiovascular disease (CVD), but the reality is that coffee consumption has been found to moderately reduce the risk of dying from CVD.  Another study, done inJapan, followed 77,000 individuals between the ages of 40 and 79. Researchers found that caffeine and coffee consumption were also associated with a reduced risk of dying from cardiovascular disease.

One other coffee/caffeine myth is the idea of dehydration. It is widely believed that caffeine-containing beverages like coffee and tea cause the body to expel more fluid than they provide, but does the research actually back this up?

Nope.

A recent review of 10 studies found that consuming up to 550mg of caffeine per day does not cause fluid-electrolyte imbalances in athletes and fitness enthusiasts. Another review the following year found that consuming caffeine-containing beverages as part of a normal lifestyle does not lead to fluid loss in excess of the volume of fluid ingested, nor is it associated with poor hydration status. Myth busted.

Here’s to living Boundrylessly while enjoying that cup of java too !!

Enjoy healthy coffee Your Way !

Enjoy healthy coffee Your Way !


Pain Free…. How !?

Pain free with Healthy Eating ~

Pain free with Healthy Eating ~

Hi Everyone,

Recently my friends and I got together for a hike, BBQ, and chat….in that order.

We enjoyed the outdoors, including an outdoor workout combining feet elevated pushups, chinups from a tree, and hiking as well as running stairs, then for reward a healthy BBQ.

During our chat, we all mentioned how it’s sometimes a challenge to enjoy a workout when something is hurts.

Hears what come out of our chat….

We mentioned how we all want to avoid OTC meds for a more natural solution.

Here’s a  list of some of our favorite super foods that we found helped us fight inflammation:

Jalapeno Peppers

Jalapeno Peppers

Jalapeno peppers – chop these up raw into your salsa for a great kick and pain relieving power

Dry Roasted  Almonds

Dry Roasted Almonds

Dry roasted almonds – grab a handful of these tasty pain fighters for a snack

Carrots

Carrots

Carrots – they aren’t just for Bugs Bunny… enjoy them raw as a snack or on your salad

Broccoli

Broccoli

Broccoli – cooked or raw, broccoli quickly goes to work on inflammation too

Olive-oil

Olive-oil

Olive oil – just a single tablespoon drizzled on your salad has as much pain fighting power as an entire half cup of broccoli

Raw Spinach

Raw Spinach

Raw spinach – hope you love salads because adding some raw spinach to it will pump up your body’s ability to fight off systemic inflammation

Wild Alaskan Salmon

Wild Alaskan salmon – my all-time favorite inflammation fighting food… wild Alaskan salmon is a heavyweight champion in a small package – a 3oz portion can fight inflammation as well as 6 cups of raw spinach!

When I say the word “inflammation,” it’s likely to evoke thoughts of painful joints and muscles, swelling, and a loss of mobility. But did you know that recent research shows that chronic inflammation in your body can lead to serious diseases such as diabetes, heart disease, some cancers, and Alzheimer’s disease, to name just a few?

The amount of inflammation in your body varies and is dependent on a number of factors – including your activity level, the amount of sleep you get, the degree of stress in your life, and even the foods you eat. What you have to realize is that these factors are cumulative – meaning they build up over time. And the more that any or all of these factors get out of whack, the risk for disease increases.

Early in life, these levels can be so low that you might not even be aware that you have any inflammation in your body. That’s because our bodies do a fairly decent job of controlling the inflammation – at least for a while. Then one day you wake up and you’re in your 40s and something is just not right. That’s when the fear begins to set in, and you think to yourself: What did I do wrong? or What can I do now to help myself?

The first step is to get your C-reactive protein (CRP) levels tested. C-reactive protein is produced by the liver, and the level of CRP rises when there is systemic inflammation in the body. Ask your doctor about this (you may have to demand to have the test done). All it requires is a blood sample that will be evaluated by your doctor. And because diet can play a large role in how much or how little inflammation you have, you may want these levels looked at by a registered dietician who can help you formulate an appropriate eating plan.

If you have pain due to inflammation, you may choose to take the traditional medical path, which includes non-steroidal anti-inflammatory drugs (NSAIDs), steroids, and even joint-replacement surgery in extreme cases. The good news is that there are natural ways to fight inflammation without the undesirable side-effects that often result from the treatments listed above.

What you eat DOES make a difference folks !

The food we eat is a critical piece of the puzzle when it comes to controlling inflammation. The typical American diet consists of too much fat, tons of sugar, loads of red meat, and a frightening amount of processed foods – all of which are likely to increase inflammation and contribute to obesity, which itself is can cause inflammation. By switching to an anti-inflammatory diet plan consisting of healthy whole foods, you can actually decrease inflammation and ease the pain and discomfort associated with it.

The first step is to avoid processed foods, foods high in sugar, and junk food whenever possible. Instead, choose fresh whole foods, especially anti-inflammatory varieties such as lean proteins, fruits, and vegetables. But choose carefully. Many vegetables and pre-packaged “health” foods can actually work against you. Use this handy list of the best and worst foods for controlling inflammation:

Some Inflammatory foodsSugar, from any source
Processed foods
French Fries
Fast Foods
White bread
Pasta
Ice Cream
Cheddar Cheeses
Snack Foods
Oils such as vegetable and corn
Soda, and alcohol

My friends and I also noticed we felt our best doing the following …

* Maintain a healthy weight – There is no question that eating healthy is not easy nowadays, whether you’re at home or at a restaurant. But at the very least, you must try to decrease your intake of sugars and hydrogenated oils and increase your daily intake of fiber. Ideally, you should be consuming around 20 or more grams of fiber (that is a ton of fiber, but it’s worth shooting for and remember do add fiber slowly to allow your body to adjust while also increasing natural fluid intake such as pure fresh water).

* Get better sleep – 7 to 9 hours of sleep is a must for optimal health; getting a good night’s sleep is key to controlling systemic inflammation.

* Relax more often to lower stress levels – Find time for yourself throughout the day to focus on your breathing and clear the clutter from your mind; learn to stay focused on the most important tasks in your life. Most of us agreed we do some meditation in the morning to start our day, then at the end of the day to release stress. Also there are times I’ve did it mid-day to enhance mental focus, clarity, and energy too.

* Exercise on a regular basis – People always ask me: What’s the best exercise to do? I always tell them: Do something you like to do and, if your body can tolerate it, aim for 15-20 minutes three times a week.  And MOVE Everyday !!

* Demand to have you CRP levels tested – This simple blood test is the best indicator of the amount of systemic inflammation in your body. Have the levels evaluated by a certified health care provider who can suggest the most appropriate action.

So, live  pain free and Boundrylessly …. Naturally !!