January Is National Diet Month

January is known as National Diet Month.  Hmmm I wonder why?  Just kidding of course.  It is the time of year that many, many people decide to “go on a diet”.  Why?  For a couple of reasons I believe.  One, the beginning of a year offers a chance to start anew and get rid of old habits or add new ones.  Two, most of us spent the time frame between the end of November and January 1^st pigging out, eating more sweets, consuming more alcohol etc. and we feel the added weight on our body.  So, it naturally seems to be a good time to start over in many ways, and our health or diet seems to be one of the most common areas we choose to start with.

But I’d like to put another thought in your head.  Whether you like it or not, you’re on a diet.  Right now, at this moment, you are on a diet.  Whether you decided consciously or not to be on it, you are on it.  Some of you are on diets that are terrible, some on diets that are just ok, some on diets that are great.  Whatever choices you make in regard to what you consume regularly, that is your diet.  So you can’t decide to “go on a diet”, you’re already on one.  You CAN decide to CHANGE your diet, and for most of us, that could be a really good thing depending on how we change it.  

Consider this/these questions:  Are you consuming 6-10 servings a day of raw fruits and vegetables?  Are you consuming high quality protein from range fed animals daily?  Are you drinking enough water daily? I know the answer to those questions for me, and I’d guess for most of you as well: No.  It’s not a question meant to condemn you or discourage you, it’s a question to help you see where are you are as compared to where you should be.  It allows us to evaluate what kinds of changes should be made.

So if you answered no to any or all of the questions, the next question is “How can I get to that point, or at least closer to it?” That’s how we set our plans up.  For instance, if you’re consuming only one piece of fruit a day, how can you get another one in?  Figure that out and put it in the plan.  If you’re consuming 4 servings/day, then you ask the same question.  It’s really a very simple and powerful exercise as it empowers you to move forward and get closer to wellness.  By the way, if you are consuming little to no fruits/veggies every day, then you not only need to start eating some a.s.a.p., you also need to supplement with a whole food supplement like our NanoGreens or NanoReds supplements.  Fruit and vegetable consumption is one of the main ways we boost our immunity with food, decreasing our chances of getting many diseases.  But remember, a supplement is just that, a SUPPLEMENT, not a substitute!  So don’t take the easy way out and go only with supplementation.

So now that you know you are on a diet already, what changes in that diet do you need to make?  How can I help?  Our lifestyle counseling services or wellness consulting services can be the added support you need to make those changes permanent in your life, part of your regular diet and lifestyle.  We’re here to help so feel free to contact me via email, Facebook or phone.  We can be of service to you via any of those mediums.  The important thing is to act now, and get headed in the right direction so that at this time next year, you’ve created a new YOU!

Until next time…Be Well!

Dr. Bruce

Are There Weeds In Your Garden?

Metaphorically speaking of course.

Are there things in your life that just aren't right, and you know it? Do you have relationships that are strained? Do you have finances that aren't up to where you need them? Are you overweight? Do you have a deadline that is approaching for something and you're just not ready for it? Do you have some sort of challenge that is really wearing you down? In other words, do you have STRESS in your life? Those are the metaphorical "weeds" in your garden, the garden of life.

I am sure that most of us can answer yes to at least one of those questions above, or to other similar questions about our lives. Rare is the person that can say to you they have no stressful situations in their life. Stress is a fact of life for at least certain seasons. Some undoubtedly have more than others, and some undoubtedly deal with stress better than others. But the fact remains that stress is a part of life. It's not a matter of IF you'll have stress, it's a matter of WHEN, and more importantly, HOW you will deal with it.

I've read stats that say 90% of visits to doctors offices are in some way stress related. In my experience I'd have to agree. Stress does quite a number on our bodies. It affects rest, raises our blood pressure and pulse rate, reduces our immune response, damages our ability to digest food, and more. It even helps to create chronic inflammation in the body, which, if you've read my articles, you know is the breeding ground for pretty much every disease process known to man.

So now we know two things: 1. We all have stress, at least for a season, and 2. That's not a good thing. Feel encouraged yet? Neither do I. I promise we'll end on a good note, on how to deal with the "weeds" in our garden in an appropriate, wellness oriented manner. My 11 year old daughter was asking what my article was about just now, and I told her it was about dealing with stress, and she said to deal with stress one could just throw things around. That IS a response to stress, one probably used by some, but probably NOT a wellness oriented manner to deal with stress! (yes she was joking, no flying inanimate objects are allowed in Casa De Dr. Bruce)

So if we have weeds in our garden, what should we do? One way people deal with them is to whine and cry about their weeds. The get so wrapped up in them they sometimes don't do anything else because of their weeds. In other words they let their weeds limit their lives, they focus on them and get more distressed, depressed and don't perform at their best. Others try positive thinking by staring at their garden and saying "there are no weeds, there are no weeds, there are no weeds". In both of those scenarios, the weeds will take over your garden.

It's best to understand that there are two types of things in life: Those that you can affect, and those you can't. Once we realize that, then we can focus on dealing with the things we can change, and we won't waste time on those we can't, which does nothing but stress us out more. So find the weeds you can deal with, break out the weed killer and get to work. Don't go crazy and spray your weed killer everywhere indiscriminately, it may kill things that you don't want to kill. In other words, if we dive headlong into dealing with stress, without regard for how we might affect others, it can create more damage, hurting others and then creating more stress. Be strategic in your use of "weedkiller."

Ways to deal with stress include finding relaxation techniques (they're all over the internet). Use them regularly. Another is to live a life of gratitude. We have techniques to help people do just this in our office. Appropriate exercise also helps reduce the effects of stress significantly, and we often coach our patients on how to go about incorporating it into their lives. Learning how to rest well, with appropriate sleep hygiene diminishes the effects of stress as well. I've seen great results with patients once we get them to understand how to rest in a wellness manner. Developing a purpose in life helps to give one direction and prevent wasting of time on non-effective areas of life.

The results of doing these things are more than just stress relief. Relationships get better, people are healthier and more effective in their lives at work and home. Blood pressure drops many times. Medications can be reduced. Remember, if 90% of doctors visits are stress related, then learning how to best manage stress must then affect almost anything that would bring you in to see your health care providers in the first place.

Hey, wait a minute. If you control your stress too well, I may not be needed as much. I feel MY stress levels rising now. Scratch everything I said earlier!

Until next time...Be Well! (and less stressed)

Dr. Bruce

Community Wellness: The Ride Of A Lifetime 2011

Well I/we did it again. Once again I had the chance to participate in Lifetime Fitness's "Ride of a Lifetime". Last year we did it for the first time, and this time it was done bigger and better. We again set the world record for the largest 2 hour outdoor spin class, this time with over 800 participants!

Last year we had about 600 people, and the temps ranged from 37 to 45 degrees. This year it was MUCH warmer, about 75-80 or so. MUCH MUCH warmer! But, now I am one year further into my fitness plan, and I do 2 spin classes/week and hit it hard when I do, so even though it was warmer, I felt it was easier to get through.

There was an air of excitement and I admit to having goosebumps as we got started (they wore off quickly though). It was great being part of such a large group, and spinning withe many of my regular 5:15 a.m. spin class partners, and spending time getting to know them a bit more prior to the event as well. Much water was consumed, gatorade too, and a few bites of banana that were passed out by the staff from LTF. There's nothing quite like the site of 800 people all dressed alike, riding in unison, fighting to accomplish the same goal. It was an outstanding event to be part of!

When I first went to a spin class, less than 2 years ago, I was afraid, as a man in his early 40's that wasn't in the best cardiovascular condition. If you had told me after that first class I'd be able to do a 2 hour class, twice in the next 2 years, I'd have laughed. I remember having trouble sprinting while out of the saddle those first several classes, due to my conditioning, and to my coordination. But because of persistence, and the encouragement of LTF instructors, I am 10 pounds lighter, one pant size smaller and in much better condition than I ever thought I'd be in my mid 40's. I am forever grateful for that.

All in all, the Ride of a Lifetime was/is a great event to be part of. I hope to do this every year (if they put it on) and watch everyone get pumped about being part of it and enjoy the feeling of accomplishment I get from completing it, in hot or cold weather!

Everyone should find some way to get involved in a community of like minded people that support them in their quests for wellness. This is what I've found in the spin classes at Lifetime. I have many accountability partners that I spin with. I am grateful for the community I've found, and for Lifetime creating these opportunities! I hope you find something similar in your life to help you in your quest for wellness.

Until next time...Be Well!

Dr. Bruce