It's simple. It really is.
Eating well is very simple. One doesn't need to spend countless hours watching grams of fat, weighing food, counting calories, evaluating what's good for you or not, looking at a pyramid or a plate. Too much information can truly confuse one as to what types of foods they should consume. It's sad.
I see people talking about eating healthy because they buy low fat "x" or they eat only whole wheat pasta, without regard to the fact that it's loaded with sugar, or processed carbohydrates that turn to sugar in the body. The media, the marketers, all tend to give us half the story. They're allowed to call something healthy without any regard to whether or not it's truly healthy. And unfortunately, most of society sees that and jumps right on it, because it's what they're told. The results? Rampant obesity, skyrocketing numbers of diabetes in children, heart disease, removal of organs (the gall bladder is the most popular these days), and in general fewer and fewer people that are truly healthy.
It's a shame. It really is very simple, and the title of this post says it all: Eat real, eat raw. Real food, as I've said over and over, grows or had eyes at some point. That would mean vegetables, fruits, and meat. For veggies and fruit, it's best to eat organic, and for meat it's best to have range fed wild animal meat. This is what our ancestors ate for years, and studies done on their remains have shown nowhere near the episodes of these diseases of lifestyle that are so prevalent in our western culture. Our ancestors also moved a whole lot more than we do. They walked places, they spent time outdoors playing, they worked hard in the fields, they had no TV to spend countless hours in front of. I'd guess they probably didn't work til all hours of the night since communication was limited, which meant they tended to rest well. In short, they lived innately, the way we were designed to live.
I just had this conversation with a patient this morning. The problem we have in our culture is the desire/felt need for convenience. If we didn't always look for convenience in our eating habits we'd be better off. Yes it takes a bit more effort to eat innately. It's not always convenient. However, it's not convenient to be sick either, it's not convenient to have heart surgery, or take insulin daily, or be stuck in a hospital for days. And that is the result of eating conveniently. It's also MUCH more costly in the long run to eat conveniently when you count the days lost due to illness, the cost of medicine, doctors visits, surgery and the wear and tear of those procedures/meds on our body.
So, instead of making it so complicated, think of it the way I do. Make it simple. It will take some extra work, specifically it will take planning. At the start of each week, look at your schedule, plan out meals for the week. I know sometimes you can't affect your meals. Many times I have meetings where they supply food. Sometimes it's a good choice, sometimes not. But when I look at my schedule and see opportunities to eat well, I plan those out. A basic meal needs some protein (meat/chicken/eggs/nuts/seeds), and about 2 different vegetables of varying colors or a good salad and/or fruit. Snack on things such as raw veggies/fruit/nuts/seeds. Purchase lots of healthy snacks for the times when you can't prepare a full meal, but you can put together several healthy ready to eat snacks to make up a meal. Eat throughout the day, avoiding the typical huge meals that are common. I like to use the concept of grazing vs. gorging to make this point clear. If you eat out, realize their portions are way too big, so plan on taking some home. You can even request a to go box when your meal is delivered and then separate out part of it immediately. Sharing a meal is another option when huge portions come your way.
Keep it simple, overcomplicating things makes us less likely to follow through. It can be done, and I am around to help people work through this via our wellness consultations. Call me if you want to work on your plan for wellness, and we'll evaluate your eating, exercising, thinking, and resting habits to help you attain your wellness goals.
Until next time...Be Well!
Dr. Bruce
Monday, June 20, 2011
Wednesday, June 1, 2011
Wellness Days vs.Sickness Days
I'd venture to guess that most people experience too many "Sickness Days". They deal with too much stress, bad food, not enough rest or exercise every day of their lives. And since one's life is created one day at a time, the sum of all of our "Sickness Days" is a sick life. So, Wellness Wednesday is what we call the first Wednesday of every month in our office. On those days we focus on adding in a new wellness habit and we often have our patients experience the new habit, such as tasting a new smoothie, trying out a new supplement etc. Our goal is to get people thinking monthly about what they can try that is new and different and that can move them toward a wellness lifestyle. It's a great idea I think, and our patients look forward to it each and every month to try something new. If everyone started a new wellness habit every month, our health as a nation would significantly improve over the long haul.
Recently in doing some wellness lifestyle coaching with one of my patients, I came up with a new idea. We were talking about making changes in her lifestyle to get her moving toward wellness, and I take the approach of making just a little change at a time. My purpose in doing this is to not overwhelm the patient with too much too quickly. This is important as we don't want to set a patient up for failure, and trying to do too much too quickly is sometimes too painful to be successful at, and they become discouraged and tend to quit.
Instead, we focus on baby steps. For instance, instead of trying to go out and jog for 30 minutes when they've been pretty much a couch potato, we encourage them to try walking "x" amount of time, depending on their fitness level, "x" times/week. After they get accustomed to that new habit, they are then encouraged to do a bit more, maybe increase the frequency, or the duration of their walks. That way it feels like they are only adding in a little bit more to their already established routine.
But, in doing this, I've found it takes a long time for enough new habits to build up to create significant changes. So to accelerate the process, I decided to give a new idea a shot. It's called a "Wellness Day". It consists of planning a certain day as a total wellness day. On that day, they must plan in advance what they are going to do. I encourage them to focus on all 4 of our Pillars of Wellness (eat well, move well, think well, rest well) and make sure they have plans for each area.
So in advance they plan out their meals and snacks for the day. They have to focus on whole foods (real food) with no additives. Remember my definition of real food: It either grows or had eyes at one point, otherwise it is an "edible food like substance". They need to focus on consuming plenty of water for the day, maybe some tea with lemon, or an herbal tea of their choice.
They have to plan to move more than they might normally. This may not be much more than a 30 minute walk if they are sedentary usually. If they're already active, then any sort of normal exercise program they do is acceptable, but maybe they push their duration by 10 minutes or so more. If they don't usually do any stretching, this would be a good day to start that habit too. There are many stretching sites on the net to learn from. Just always remember to be careful if you've not been active, and if you're over 40 or have a history of cardiovascular issues, get cleared by your doctor before you begin any vigorous plan of exercise.
I encourage them to spend some time de-stressing and relaxing on their Wellness Day. It's a great time to schedule a massage for relaxation purposes, or some time at a quiet spot for dinner with their spouse (eating healthy of course). Making sure they spend some time being grateful is extremely important, and connecting with their Maker on a spiritual level is vital for this special day. This can also be accomplished by whatever activities they really enjoy doing, grilling a good dinner, playing with the kids, the dog or both.
Finally, I encourage them to work on their sleep hygiene plan. I want them to get good rest that night, so nothing with caffeine after 4 in the afternoon. As bedtime draws near the need to start winding down is vital and they need a plan for doing just that; turning down the lights, quiet music, a good book, good conversation with their spouse etc.
By creating a Wellness Day, one can see what it would feel like to live that lifestyle. The first Wellness Day may be a bit tough, but it's only a day, so plan it ahead of time. If you wait til the last minute, there will be stress when you don't have all the foods that you need for a certain recipe, or when you suddenly realize that you forgot to plan out some aspect. Remember, I want you to be set up for success, not failure. And if you do fail in some aspect for that day, at least the day you had was more wellness oriented than it would have been otherwise. You can also choose to do this in community with others and discuss/plan your day together for accountabilty.
Once you have a Wellness Day going once/week, or even once per month if weekly is too tough, then add in "a little more", like an extra day/week or month. Soon those days will become comfortable for you and you will be able to continue adding in a day or two more. Soon the majority of your days will be Wellness Days, and you'll have much less "sickness" days.
Until next time...Be Well!
Dr. Bruce
Recently in doing some wellness lifestyle coaching with one of my patients, I came up with a new idea. We were talking about making changes in her lifestyle to get her moving toward wellness, and I take the approach of making just a little change at a time. My purpose in doing this is to not overwhelm the patient with too much too quickly. This is important as we don't want to set a patient up for failure, and trying to do too much too quickly is sometimes too painful to be successful at, and they become discouraged and tend to quit.
Instead, we focus on baby steps. For instance, instead of trying to go out and jog for 30 minutes when they've been pretty much a couch potato, we encourage them to try walking "x" amount of time, depending on their fitness level, "x" times/week. After they get accustomed to that new habit, they are then encouraged to do a bit more, maybe increase the frequency, or the duration of their walks. That way it feels like they are only adding in a little bit more to their already established routine.
But, in doing this, I've found it takes a long time for enough new habits to build up to create significant changes. So to accelerate the process, I decided to give a new idea a shot. It's called a "Wellness Day". It consists of planning a certain day as a total wellness day. On that day, they must plan in advance what they are going to do. I encourage them to focus on all 4 of our Pillars of Wellness (eat well, move well, think well, rest well) and make sure they have plans for each area.
So in advance they plan out their meals and snacks for the day. They have to focus on whole foods (real food) with no additives. Remember my definition of real food: It either grows or had eyes at one point, otherwise it is an "edible food like substance". They need to focus on consuming plenty of water for the day, maybe some tea with lemon, or an herbal tea of their choice.
They have to plan to move more than they might normally. This may not be much more than a 30 minute walk if they are sedentary usually. If they're already active, then any sort of normal exercise program they do is acceptable, but maybe they push their duration by 10 minutes or so more. If they don't usually do any stretching, this would be a good day to start that habit too. There are many stretching sites on the net to learn from. Just always remember to be careful if you've not been active, and if you're over 40 or have a history of cardiovascular issues, get cleared by your doctor before you begin any vigorous plan of exercise.
I encourage them to spend some time de-stressing and relaxing on their Wellness Day. It's a great time to schedule a massage for relaxation purposes, or some time at a quiet spot for dinner with their spouse (eating healthy of course). Making sure they spend some time being grateful is extremely important, and connecting with their Maker on a spiritual level is vital for this special day. This can also be accomplished by whatever activities they really enjoy doing, grilling a good dinner, playing with the kids, the dog or both.
Finally, I encourage them to work on their sleep hygiene plan. I want them to get good rest that night, so nothing with caffeine after 4 in the afternoon. As bedtime draws near the need to start winding down is vital and they need a plan for doing just that; turning down the lights, quiet music, a good book, good conversation with their spouse etc.
By creating a Wellness Day, one can see what it would feel like to live that lifestyle. The first Wellness Day may be a bit tough, but it's only a day, so plan it ahead of time. If you wait til the last minute, there will be stress when you don't have all the foods that you need for a certain recipe, or when you suddenly realize that you forgot to plan out some aspect. Remember, I want you to be set up for success, not failure. And if you do fail in some aspect for that day, at least the day you had was more wellness oriented than it would have been otherwise. You can also choose to do this in community with others and discuss/plan your day together for accountabilty.
Once you have a Wellness Day going once/week, or even once per month if weekly is too tough, then add in "a little more", like an extra day/week or month. Soon those days will become comfortable for you and you will be able to continue adding in a day or two more. Soon the majority of your days will be Wellness Days, and you'll have much less "sickness" days.
Until next time...Be Well!
Dr. Bruce
Tuesday, May 31, 2011
When All Health Is NOT Breaking Loose......
and instead, all HECK is breaking loose.....those are the times when it's tough on us to live a wellness oriented life. We have the best of intentions, but life is happening at the speed of, well, life. Everything seems to be out of control, and our health often suffers for it.
For many, the month of May is like that. I have been saying all month long (today is May 31 as I am writing this) that May is December, minus the cold weather and presents. It is crazy busy. Right now it is 9:30 at night on a Tuesday evening, I am at my church while my daughter is going through rehearsals with her performing arts group for the production this weekend. Tomorrow is the last day of school for my kids, and I decided to let my wife head home to finish up her grading etc. for the year, and maybe find time to pay a few bills lol. I am sure your life has similar challenges, and there are parents of about 150 kids here with us tonight out this late probably thinking some of the same things I (and you) are thinking: How can we allow this to happen?
It's not easy raising kids and keeping our lifestyles in check. I am not sure I have the best answer yet. But I know this. I cannot give up, and I realize that soon I'll be able to settle into a routine that allows us as a family to exercise with regularity, and eat home cooked meals regularly too (what a concept). I think it's important to just make sure we don't lose site of the goal, the prize, which is optimum health. Sometimes we have to accept, that for a short while, we may get a little unbalanced. But we need to keep looking for that time when we will be able to get back to that lifestyle we want, and make sure we jump right into it when that time finally makes its appearance!
For me that will be right after Youth Camp ends in about 1.5 weeks. I still have 1 week of hanging out with kids out in West Texas and eating, yep you guessed it, CAMP FOOD for a week! Talk about no control!
I so look forward to 2 spin classes a week, 2 Peak 8 sessions and 3 10 minute blasters every week again! The thought of salads with most meals, and here's a novel idea: a home cooked meal! I am pumped just thinking about it!!
Ok, maybe if I'm that excited, I need to get a life!!
Until next time...BE WELL!
Dr. Bruce
For many, the month of May is like that. I have been saying all month long (today is May 31 as I am writing this) that May is December, minus the cold weather and presents. It is crazy busy. Right now it is 9:30 at night on a Tuesday evening, I am at my church while my daughter is going through rehearsals with her performing arts group for the production this weekend. Tomorrow is the last day of school for my kids, and I decided to let my wife head home to finish up her grading etc. for the year, and maybe find time to pay a few bills lol. I am sure your life has similar challenges, and there are parents of about 150 kids here with us tonight out this late probably thinking some of the same things I (and you) are thinking: How can we allow this to happen?
It's not easy raising kids and keeping our lifestyles in check. I am not sure I have the best answer yet. But I know this. I cannot give up, and I realize that soon I'll be able to settle into a routine that allows us as a family to exercise with regularity, and eat home cooked meals regularly too (what a concept). I think it's important to just make sure we don't lose site of the goal, the prize, which is optimum health. Sometimes we have to accept, that for a short while, we may get a little unbalanced. But we need to keep looking for that time when we will be able to get back to that lifestyle we want, and make sure we jump right into it when that time finally makes its appearance!
For me that will be right after Youth Camp ends in about 1.5 weeks. I still have 1 week of hanging out with kids out in West Texas and eating, yep you guessed it, CAMP FOOD for a week! Talk about no control!
I so look forward to 2 spin classes a week, 2 Peak 8 sessions and 3 10 minute blasters every week again! The thought of salads with most meals, and here's a novel idea: a home cooked meal! I am pumped just thinking about it!!
Ok, maybe if I'm that excited, I need to get a life!!
Until next time...BE WELL!
Dr. Bruce
Saturday, May 7, 2011
What Would You Have Them Say About You?
I hate this feeling. I just read that golfing legend Seve Ballesteros passed away from the evil brain tumor he had been diagnosed with a few years ago. Seve was always so strong, so determined, he was one of those you'd always EXPECT to make that killer putt, or chip it in when you least expect it. He was always getting himself out of trouble on the golf course. He always won and lost with class. He seemed to be a gentleman at all times. You couldn't help but root for him. And as he faced this battle of a lifetime, you again couldn't help but root for him, and again, you expected him to make it.
Sadly it wasn't to be. His body succumbed to cancer, and his time on this earth is done. He will be missed by family and friends, and the golfing world for sure. It brings to my mind my own mortality, he was less than a decade older than I. As I take in this loss of life, I am seeking the answer to what this means to me.
Obviously I didn't know Seve, only what I saw of him on TV, so that is not what I mean when I think of what this means to me. But it is a reminder that we are on this earth but a short while, our life is vapor Scripture says and we aren't guaranteed the next breath. It is a reminder to me to not take for granted what I have in my life. We all need to enjoy the time we spend with our families and friends, take care of our bodies we've been given and work to leave behind a legacy that will impact the world in a positive way.
I recall years ago going through an exercise where we were to think of what we'd like a friend, family member, co-worker, spouse etc to say about us if they were eulogizing us. Scary thought right? But, the exercise didn't end there. I was told to ask myself if they'd be truly able to say those things about me if I died right now. In many cases I'd say they wouldn't be able to say some of the things I'd like. The point is, if they can't say those things, then what do I need to do now, RIGHT NOW, to start making sure those are the things said about me when my time comes?
That's an exercise that should be a regular part of our life, especially if we want to truly live our lives in a wellness way. It's never to early to start working on that, our time could be around the corner.
RIP Seve.
Until next time...Be Well!
Dr. Bruce
Sadly it wasn't to be. His body succumbed to cancer, and his time on this earth is done. He will be missed by family and friends, and the golfing world for sure. It brings to my mind my own mortality, he was less than a decade older than I. As I take in this loss of life, I am seeking the answer to what this means to me.
Obviously I didn't know Seve, only what I saw of him on TV, so that is not what I mean when I think of what this means to me. But it is a reminder that we are on this earth but a short while, our life is vapor Scripture says and we aren't guaranteed the next breath. It is a reminder to me to not take for granted what I have in my life. We all need to enjoy the time we spend with our families and friends, take care of our bodies we've been given and work to leave behind a legacy that will impact the world in a positive way.
I recall years ago going through an exercise where we were to think of what we'd like a friend, family member, co-worker, spouse etc to say about us if they were eulogizing us. Scary thought right? But, the exercise didn't end there. I was told to ask myself if they'd be truly able to say those things about me if I died right now. In many cases I'd say they wouldn't be able to say some of the things I'd like. The point is, if they can't say those things, then what do I need to do now, RIGHT NOW, to start making sure those are the things said about me when my time comes?
That's an exercise that should be a regular part of our life, especially if we want to truly live our lives in a wellness way. It's never to early to start working on that, our time could be around the corner.
RIP Seve.
Until next time...Be Well!
Dr. Bruce
Tuesday, April 26, 2011
The Magic Health Potion: Does It Exist?
In short, NO. Absolutely, without a doubt, NO.
I know in our Western culture, where we want everything in microwave fashion, it is ingrained in us to find the quick and easy way to health and wellness. I see people seeking it out all the time, and no matter what good evidence they hear to the contrary, they often continue to search for it. I could sit down and spell out exactly why Eating Well, Moving Well, Thinking Well and Resting Well is the formula for optimum health right in front of them, and it would all make sense, but the minute a quick solution is bandied about, it seems inherent in our nature that we grab onto it.
I don't know why that is. I know when I hear about such products, I am initially hopeful. But within a few minutes of thinking about it, without even researching it further, I know innately in my heart that it's probably just like one of the other many different products I've seen come down the pipe over my 2 decades of being in the wellness business. And most likely its popularity will peak, and then fade, especially if/when health issues come about related to this miracle product as so often happens.
My heart actually breaks for people that want it so badly to be the magic formula for them. I want optimum health for everyone: me, my family and our society so badly I want to scream when I hear someone promoting a product as the answer to our ills. Our society makes it so easy to slip into this mindset that "for every ill there is a pill". Think about this, does health really come in a pill? Is the solution for health and wellness wrapped up in a tiny drink or capsule? We all know in our heart that it doesn't come that way. Even with the supplements I take and promote, I know they don't create good health by themselves. It comes from taking care of our body with good nutrition, movement, rest and right thinking. There is no other way, period.
Often many of these products promote themselves as natural. This is particularly true in the weight loss realm. However, simple research often shows that though the products are natural, they contain things that can be harmful, particularly stimulants. Ma Huang was one that was used in the last decade, now there is one being used called "guarana". Stimulants such as these increase your heart rate, can cause palpitations and raise blood pressure when used in products to help with weight loss. Yes people WILL lose weight on them. And yes they can become skinny, but they can become skinny and have a heart palpitations, anxiety, or heart attacks. Look back on the product from the early/mid 90's called Formula 1. It was a weight loss products, sold in multilevel marketing form and was quite the rage. I remember many patients of mine trying to get me to promote it since it was "natural". Later when heart issues occurred in many of those taking the product, it went away, thought it's made an appearance again in something of a new form I hear.
Stimulants also "stimulate" one's adrenals. That can lead to adrenal fatigue or burnout, and more health issues with weight gain in the long run. Additionally, once someone loses weight on a product, if they stop taking the product they will gain the weight back, so they are essentially on the product for life (which by the way never happens in my experience, people always stop taking the product at some point,and sadly, but predictably, the weight returns).
Beyond that, I am really on a mission to get people to understand that weight loss doesn't mean health. Think about it. Anorexic people are not healthy. Starving people in 3rd world countries are not healthy. Unfortunately our society thinks thin is equivalent to health, and it's just not so. One can lose weight, but still have stress issues that lead to a heart attack. One can exercise perfectly but still not get enough good rest and end up with ill health. So the goal should never be "weight loss". It should be optimum health, and pursuing that will usually lead to weight loss. And some of them cause such rapid weight loss that it is not considered healthy. 2-3 pounds/week is optimum weight loss, more than that can be dangerous to your health.
My friends, please, please know there is no magic formula for health and well being. If all you want is weight loss, there are products that can help you lose weight. Knowing what I know, and having been around as long as I have been, I cannot and will not endorse them at all. If you are going to use them, you need to be aware of their side effects, and think long and hard about what your goal really should be, not what society says it should be.
Until next time...Be Well!
Dr. Bruce
I know in our Western culture, where we want everything in microwave fashion, it is ingrained in us to find the quick and easy way to health and wellness. I see people seeking it out all the time, and no matter what good evidence they hear to the contrary, they often continue to search for it. I could sit down and spell out exactly why Eating Well, Moving Well, Thinking Well and Resting Well is the formula for optimum health right in front of them, and it would all make sense, but the minute a quick solution is bandied about, it seems inherent in our nature that we grab onto it.
I don't know why that is. I know when I hear about such products, I am initially hopeful. But within a few minutes of thinking about it, without even researching it further, I know innately in my heart that it's probably just like one of the other many different products I've seen come down the pipe over my 2 decades of being in the wellness business. And most likely its popularity will peak, and then fade, especially if/when health issues come about related to this miracle product as so often happens.
My heart actually breaks for people that want it so badly to be the magic formula for them. I want optimum health for everyone: me, my family and our society so badly I want to scream when I hear someone promoting a product as the answer to our ills. Our society makes it so easy to slip into this mindset that "for every ill there is a pill". Think about this, does health really come in a pill? Is the solution for health and wellness wrapped up in a tiny drink or capsule? We all know in our heart that it doesn't come that way. Even with the supplements I take and promote, I know they don't create good health by themselves. It comes from taking care of our body with good nutrition, movement, rest and right thinking. There is no other way, period.
Often many of these products promote themselves as natural. This is particularly true in the weight loss realm. However, simple research often shows that though the products are natural, they contain things that can be harmful, particularly stimulants. Ma Huang was one that was used in the last decade, now there is one being used called "guarana". Stimulants such as these increase your heart rate, can cause palpitations and raise blood pressure when used in products to help with weight loss. Yes people WILL lose weight on them. And yes they can become skinny, but they can become skinny and have a heart palpitations, anxiety, or heart attacks. Look back on the product from the early/mid 90's called Formula 1. It was a weight loss products, sold in multilevel marketing form and was quite the rage. I remember many patients of mine trying to get me to promote it since it was "natural". Later when heart issues occurred in many of those taking the product, it went away, thought it's made an appearance again in something of a new form I hear.
Stimulants also "stimulate" one's adrenals. That can lead to adrenal fatigue or burnout, and more health issues with weight gain in the long run. Additionally, once someone loses weight on a product, if they stop taking the product they will gain the weight back, so they are essentially on the product for life (which by the way never happens in my experience, people always stop taking the product at some point,and sadly, but predictably, the weight returns).
Beyond that, I am really on a mission to get people to understand that weight loss doesn't mean health. Think about it. Anorexic people are not healthy. Starving people in 3rd world countries are not healthy. Unfortunately our society thinks thin is equivalent to health, and it's just not so. One can lose weight, but still have stress issues that lead to a heart attack. One can exercise perfectly but still not get enough good rest and end up with ill health. So the goal should never be "weight loss". It should be optimum health, and pursuing that will usually lead to weight loss. And some of them cause such rapid weight loss that it is not considered healthy. 2-3 pounds/week is optimum weight loss, more than that can be dangerous to your health.
My friends, please, please know there is no magic formula for health and well being. If all you want is weight loss, there are products that can help you lose weight. Knowing what I know, and having been around as long as I have been, I cannot and will not endorse them at all. If you are going to use them, you need to be aware of their side effects, and think long and hard about what your goal really should be, not what society says it should be.
Until next time...Be Well!
Dr. Bruce
Tuesday, April 19, 2011
Are You Inflamed?
Yep, most likely you are. I hate to be the bearer of bad news, but if you live anything close to the typical Western lifestyle, you can bet that you have at least a little bit of chronic inflammation in your body.
So now you're probably thinking "So What?" I understand. It's a vague concept this whole inflammation thing, it makes no sense to the average person. Unless you are a bit weird like me, you probably don't spend hours at a time on the computer reading up on abstract topics like this. That's ok, I am here to sum it up for you in 47 pages or less (just kidding, should be only few paragraphs).
Why is this topic important? It's important because if you have chronic inflammation inside you, you have basically created the breeding ground for illness, EVERY illness, from colds to the flu, from diabetes to cardiovascular disease, from Alzheimers to cancer. Degenerative diseases thrive in this kind of atmosphere, and obviously this can have seriously deleterious effects on your health and well being.
So, if I am saying I just about guarantee you have inflammation in your body, how would I know that? Because most of you reading this are living the standard American way of life. You follow the Standard American Diet (SAD) at least a good part of the time. You don't exercise enough. You live a stress filled life. You don't sleep and get proper rest as much as you should. Maybe you have some really bad health habits like smoking, or drinking soft drinks (diet or non). Sound familiar? It should, most of us have challenges in one or more of the listed areas. Most of us are walking around "simmering" under the skin, setting ourselves up for increased chances of many debilitating illnesses.
What can we do to combat this? What can we do to stop simmering and "be cool"? Simply put it comes down to my often repeated, but never more true, wellness formula: Eat well, Move well, Think well and Rest well. Yep, it's really that simple. However, simple doesn't always mean easy. Take a hard look at yourself, truly evaluate yourself in each of the 4 pillars of wellness I just mentioned. How are your eating habits? Are you eating real food or "edible food-like substances"? Real food either grows or at one point had eyes. Are you buying organic foods more and more? Typical procedures for raising cattle/chicken produce very unhealthy meat for you and I to consume, meat that can create more inflammation. Meat in and of itself isn't bad for you, but bad meat is, and if you're not eating free range meat, chances are your meat is bad (read the recent articles on how much of our meat supply is tainted, disgusting).
Further ways to solve the inflammatory problem include exercising appropriately with resistance training and intense cardiovascular training. Supplementation to offset the inflammation producing habits in our eating can help (think Fish Oil supplements among other things). Taking time to de-stress and remove stressors that affect our life goes a long way to reducing inflammation. Proper rest allows the body to cool down, and thus alleviates inflammation.
It's very do-able, if you've got a big enough reason to make the changes. We help with that in our office, but there are wellness coaches throughout the country these days. Find one that teaches what I speak of, spend time with them, learn from them and act on what you learn. Soon you'll be able to say you are "totally chill".
Until next time...Be Well (stay cool)
Dr. Bruce
So now you're probably thinking "So What?" I understand. It's a vague concept this whole inflammation thing, it makes no sense to the average person. Unless you are a bit weird like me, you probably don't spend hours at a time on the computer reading up on abstract topics like this. That's ok, I am here to sum it up for you in 47 pages or less (just kidding, should be only few paragraphs).
Why is this topic important? It's important because if you have chronic inflammation inside you, you have basically created the breeding ground for illness, EVERY illness, from colds to the flu, from diabetes to cardiovascular disease, from Alzheimers to cancer. Degenerative diseases thrive in this kind of atmosphere, and obviously this can have seriously deleterious effects on your health and well being.
So, if I am saying I just about guarantee you have inflammation in your body, how would I know that? Because most of you reading this are living the standard American way of life. You follow the Standard American Diet (SAD) at least a good part of the time. You don't exercise enough. You live a stress filled life. You don't sleep and get proper rest as much as you should. Maybe you have some really bad health habits like smoking, or drinking soft drinks (diet or non). Sound familiar? It should, most of us have challenges in one or more of the listed areas. Most of us are walking around "simmering" under the skin, setting ourselves up for increased chances of many debilitating illnesses.
What can we do to combat this? What can we do to stop simmering and "be cool"? Simply put it comes down to my often repeated, but never more true, wellness formula: Eat well, Move well, Think well and Rest well. Yep, it's really that simple. However, simple doesn't always mean easy. Take a hard look at yourself, truly evaluate yourself in each of the 4 pillars of wellness I just mentioned. How are your eating habits? Are you eating real food or "edible food-like substances"? Real food either grows or at one point had eyes. Are you buying organic foods more and more? Typical procedures for raising cattle/chicken produce very unhealthy meat for you and I to consume, meat that can create more inflammation. Meat in and of itself isn't bad for you, but bad meat is, and if you're not eating free range meat, chances are your meat is bad (read the recent articles on how much of our meat supply is tainted, disgusting).
Further ways to solve the inflammatory problem include exercising appropriately with resistance training and intense cardiovascular training. Supplementation to offset the inflammation producing habits in our eating can help (think Fish Oil supplements among other things). Taking time to de-stress and remove stressors that affect our life goes a long way to reducing inflammation. Proper rest allows the body to cool down, and thus alleviates inflammation.
It's very do-able, if you've got a big enough reason to make the changes. We help with that in our office, but there are wellness coaches throughout the country these days. Find one that teaches what I speak of, spend time with them, learn from them and act on what you learn. Soon you'll be able to say you are "totally chill".
Until next time...Be Well (stay cool)
Dr. Bruce
Saturday, April 9, 2011
HELP! I Want To Quit!!!
Ever feel that way? With regards to eating well? Or exercising? Taking care of yourself and trying to improve your health and wellbeing is not always an easy task. We all know it’s the right thing to do, and many really do WANT to make the necessary lifestyle changes to become healthier. But so many fail at it, or never really even get started. Why is that? How come some people can seem to have boundless energy for working out, undying commitment to eating well, and an unswerving focus on caring for their physical, mental and spiritual health? What is the difference maker?
In truth there are several difference makers, some of which I’ve written on before. One of the biggest difference makers is the size of your “why”. See my blog post entitled “When The Facts Don’t Count” for more information on that. This month I want to focus on another difference maker, one that I experienced firsthand in a huge way just last month, and continue to experience weekly in my pursuit of wellness: Community.
Sometimes it’s tough to get up and go. Sometimes it’s tough to continue to make the best decisions for your health. Floating downstream is always easier, but even a dead fish can do that. If we’re going to swim upstream, we need to put ourselves in a position where we have the greatest chance of success, or the least chance of failing or quitting. If we create a community of wellness oriented people, or join in on an existing one, we create a safety net to help us from falling off the wagon. The community can be as large as you want, or it can be as small as 2 people, though I recommend 3-4 at least.
How does it work? Simple. You find these people, and you commit to each other to pursue the vision of wellness. That might mean the only thing you commit to is working out together 3x weekly. It might mean you get together and walk in the neighborhood nightly. It can mean that you commit to attending wellness seminars and connecting with each other afterward to implement whatever it is you’ve learned. It can mean that once a week you get together with some friends and sample some new healthy recipes that you research. It can look like a lot of things.
I’ve had what I call accountability partners in my church. We would get together and spend time discussing our walk with God, do a bible study or just hang out and spend time together as friends, or with our families for a meal. We felt free to encourage each other, and sometimes even speak into each other’s lives when we see something amiss that the other person might be blind to, in a loving way of course!
That concept applies to our physical health as well. For instance, I have 2 other gentlemen, and just recently a female business associate joined in, that all like to do a spin (cycle) class on Monday and Friday mornings at 5:15. The night before, we text each other to check in, or send a Facebook message doing the same. That way we are reminded and we commit to each other to being there. It works well, and when one falls off the horse, we continue to stay in touch to encourage them to come back. I have to admit that there are times when my alarm goes off early in the morning, and I would like to stay in bed, but knowing I have accountability partners expecting me to be there pushes me to get up and get moving. And, I ALWAYS feel better after completing the class and am glad I went.
I also have a friend that used to live in our community, and he and I exchange emails about what is going on in our lives with regards to our attempts to work out regularly. We challenge each other, and enjoy reading about each other’s successes. Sometimes there are challenges we’ll express, and it’s good to hear those too and we can help each other through them.
It’s great to have a group to celebrate a win with too. In March, I, along with about 800 others, participated in an attempt at a world record for the largest outdoor spin class sponsored by Lifetime Fitness. It was two hours long and hot outside. It was exhilarating to see the mass of people on their spin bikes together and pushing themselves in the heat and humidity. After completing the long 2 hour class, I enjoyed a few moments of celebration with my instructor from spin class and several other regular attenders of the class. That’s yet another huge plus in developing community/accountability partners in your quest for wellness; celebrating the victories.
I would encourage you to find another person, and more than just one if you can, that you feel comfortable with and ask them to be your accountability partner. My son has caught onto this and recently asked 2-3 people, including me, to hold him accountable in his workouts. In our office we have two couples that work out 3x weekly and help keep each other focused (of course they enjoy going to breakfast afterward, so the social aspect kicks in too, but I am ok with that if it keeps them exercising and staying in shape together!) Find that person or those people, develop that commitment to wellness and see where it will take you!
Until next time…Be Well!
Dr. Bruce
In truth there are several difference makers, some of which I’ve written on before. One of the biggest difference makers is the size of your “why”. See my blog post entitled “When The Facts Don’t Count” for more information on that. This month I want to focus on another difference maker, one that I experienced firsthand in a huge way just last month, and continue to experience weekly in my pursuit of wellness: Community.
Sometimes it’s tough to get up and go. Sometimes it’s tough to continue to make the best decisions for your health. Floating downstream is always easier, but even a dead fish can do that. If we’re going to swim upstream, we need to put ourselves in a position where we have the greatest chance of success, or the least chance of failing or quitting. If we create a community of wellness oriented people, or join in on an existing one, we create a safety net to help us from falling off the wagon. The community can be as large as you want, or it can be as small as 2 people, though I recommend 3-4 at least.
How does it work? Simple. You find these people, and you commit to each other to pursue the vision of wellness. That might mean the only thing you commit to is working out together 3x weekly. It might mean you get together and walk in the neighborhood nightly. It can mean that you commit to attending wellness seminars and connecting with each other afterward to implement whatever it is you’ve learned. It can mean that once a week you get together with some friends and sample some new healthy recipes that you research. It can look like a lot of things.
I’ve had what I call accountability partners in my church. We would get together and spend time discussing our walk with God, do a bible study or just hang out and spend time together as friends, or with our families for a meal. We felt free to encourage each other, and sometimes even speak into each other’s lives when we see something amiss that the other person might be blind to, in a loving way of course!
That concept applies to our physical health as well. For instance, I have 2 other gentlemen, and just recently a female business associate joined in, that all like to do a spin (cycle) class on Monday and Friday mornings at 5:15. The night before, we text each other to check in, or send a Facebook message doing the same. That way we are reminded and we commit to each other to being there. It works well, and when one falls off the horse, we continue to stay in touch to encourage them to come back. I have to admit that there are times when my alarm goes off early in the morning, and I would like to stay in bed, but knowing I have accountability partners expecting me to be there pushes me to get up and get moving. And, I ALWAYS feel better after completing the class and am glad I went.
I also have a friend that used to live in our community, and he and I exchange emails about what is going on in our lives with regards to our attempts to work out regularly. We challenge each other, and enjoy reading about each other’s successes. Sometimes there are challenges we’ll express, and it’s good to hear those too and we can help each other through them.
It’s great to have a group to celebrate a win with too. In March, I, along with about 800 others, participated in an attempt at a world record for the largest outdoor spin class sponsored by Lifetime Fitness. It was two hours long and hot outside. It was exhilarating to see the mass of people on their spin bikes together and pushing themselves in the heat and humidity. After completing the long 2 hour class, I enjoyed a few moments of celebration with my instructor from spin class and several other regular attenders of the class. That’s yet another huge plus in developing community/accountability partners in your quest for wellness; celebrating the victories.
I would encourage you to find another person, and more than just one if you can, that you feel comfortable with and ask them to be your accountability partner. My son has caught onto this and recently asked 2-3 people, including me, to hold him accountable in his workouts. In our office we have two couples that work out 3x weekly and help keep each other focused (of course they enjoy going to breakfast afterward, so the social aspect kicks in too, but I am ok with that if it keeps them exercising and staying in shape together!) Find that person or those people, develop that commitment to wellness and see where it will take you!
Until next time…Be Well!
Dr. Bruce
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