Hello Everyone,
I wanted to let you all know that my blog has moved to www.kriyaliving.com. I will continue to operate http://www.body-mind-planet.com, but my website provides a lot of valuable health information that will be of value to you, including my blog posts. I look forward to your continued support through http://www.kriyaliving.com. Thank you.
Bruce
Hello Everyone,
Before we dive into this weeks blog, I wanted to let you all know that I will be slowly moving my blog to http://www.kriyaliving.com. I will continue to operate http://www.body-mind-planet.com, but my website provides a lot of valuable health information that will be of value to you, including my blog posts. I look forward to your continued support through http://www.kriyaliving.com. Thank you.
Bruce
Summer has arrived and all of the new growth is thriving. The leaves are back on the trees, flowers are blooming and gardens are taking root. With the arrival of the new season farmers, local businesses and vendors join to sell their wares at community gatherings throughout the country. Ah yes, the farmers market. What a great place to go visit friends and make new friends and to taste, experience and support your local businesses. You can also get your grocery shopping done. So why go to the farmers market? Here are a few reasons to head there now. I guarantee you’ll totally dig it.
Connect with and support your community-The farmers market is a community hub where local businesses count on your support so they can bring you the freshest and healthiest foods and unique products. It’s a place where you can relax with friends and family and enjoy local culture even if you’re in a big city.
Inexpensive organic produce-Farmers markets provide a wide variety of organic produce that is less expensive than what you would pay at a grocery store. You get produce that is fresher and grown locally. Plus, you get to chat with the farmer that grew it. Pretty cool.
The Food Tastes better-At the farmers market you get the freshest and tastiest foods available right from the source. The produce is perfectly ripe and unaltered. The dairy is brought straight from the farm. Meats are naturally fed and free of antibiotics and hormones. It all contributes to better taste. Plan a meal and experience the amazing flavors and smells with friends and family. You’ll discover that the food from the farmers market rocks!
It’s healthier-This one’s a no brainer. Eating fresh, locally-grown fruits,veggies and meats are great for your health. You avoid the pesticides and herbicides, the GMOs and the alterations that happen to foods in grocery stores. You get real food and what’s healthier than that?
It’s Fun!- Take the whole family, meet a friend for breakfast. I always bring my dog and she has a better time than I do. There’s a little something for everybody and it’s always good.
If you haven’t experienced your local farmers market, get out there today. Not sure where it is in your community? Try google. They can usually point you in the right direction. Farmers markets are an excellent way to connect with your community and to buy local. They are sustainable, good for the environment and they give you a connection to the world around you that feeds your body, mind and spirit. Why not head out there this week? I’ll see you there.
If you’re ever looking for other healthy lifestyle tips why not “click here” for a complimentary “Empower Your Health Strategy Session.” We can meet at the farmers market.
Have a great week!
Namaste,
Bruce
I’ve always been a big fan of nuts and seeds. My family always had a bowl on the dining room table or in front of the TV where we could relax and crack open a variety of nuts for a quick snack. Seeds were a favorite to add to salads and other dishes. Lately I’ve been incorporating nuts and seeds into my diet for a variety of reasons. They taste great and they have tons of healthy benefits.
Here are a few of my favorite types of nuts and seeds and reasons that you should think about adding more of these fantastic foods to your diet.
Almonds-Who doesn’t love these little gems? Almonds are packed with vitamins, minerals, protein and fiber. Almonds are high in monounsaturated fats. These healthy fats are known to lower LDL cholesterol and reduce the risk of heart disease. Almonds also contain anti-oxidants which help mop up free radicals. They are known to reduce the rise in blood sugar after a meal and their low glycemic index makes it a healthy food for diabetics.
Chia Seeds-Are you looking for an energy boost for your workout? Chia seeds pack in the protein to give you energy while also stabilizing blood sugar to reduce body fat and regulate appetite. They are a perfect workout supplement. They are also are packed with omega-3 fatty acids which improves your mood and brain health. They sure have come along way from the chia pet.
Walnuts-A walnut kind of looks like a small brain doesn’t it? Well, it’s quite a coincidence since walnuts contain many health benefits for the brain. Walnuts are known to help prevent dementia, reduce stress and are helpful for anti-aging. Walnuts contain a high amount vitamin E and also flavanoids which help destroy free radicals that can effect brain health. The absence of dangerous free radicals also improves the skin and helps lower blood pressure which reduces stress.
Hemp seeds-You can’t smoke these and you won’t get high, but the health benefits are amazing! Hemp can provide you with a balanced ratio of omega-6 and omega-3 fatty acids, proteins, vitamin A, E and D, and many B vitamins. It is also rich in sodium, calcium, dietary fiber and iron. Hemp seeds are known to reduce inflammation which can improve heart and brain health. They are also a healthy appetite suppressant. Try them with your eggs in the morning. They add a rich nutty flavor to your breakfast.
Cashews-When it comes to cancer prevention, cashews should be included in your diet. Cashews contain proanthocyanidins which are flavanols that actually starve tumors and stop cancer cells from dividing. Studies have also shown that cashews can reduce your risk of colon cancer. Cashews are also rich in magnesium and copper which strengthens bones and and provides substance and flexibility to bones and joints.
Pumpkin seeds-Looking for a nutritional power house? Pumpkin seeds are rich in zinc which supports a healthy immune system, increases cell division and growth, improves sleep and mood, and sexual function. They are known to improve prostate health in men and to reduce symptoms of menopause and post menopause in women. I love to eat these raw or sprinkle them on my salad.
The bottom line, nuts and seeds are a healthy addition to your diet. They are delicious, nutritious, and they help you look and feel younger. A handful a day goes a long way, so why not go nuts? Or seedy? Ok, that was lame, but you get the picture.
I’m always available to talk about your health. Why not take the next step and take me up on a complimentary health strategy session? “Click Here” for your complimentary “Empower Your Health Strategy Session.” Together we’ll get you on the path to looking and feeling younger.
Have Happy Memorial Day!
Namaste Y’all!
Bruce
In the past few years, the practice of juicing has gone from a health food store novelty to a national phenomenon. Juice bars, juice distributors, and juice trucks are popping up all across the country. These juices aren’t your average breakfast table variety like orange or apple juice, they incorporate a wide variety of fruits, vegetables and herbs such as kale, ginger, and pomegranate. They pack a nutritional wallop and have been proven to be beneficial for health issues like weight loss, digestion and even cancer.
I could probably right a book on this subject, but for the sake of my readers, I’ll keep it simple and give an overview. We can get to more specifics in future posts.
I started my relationship with my juicer about 2 years ago. It is a Breville Juice Fountain Plus, designed to pulverize fruits and veggies into amazing concoctions of nutritional bliss. Our love affair has been passionate and intense. Juice has become my muse. My creative outlet to healthy living.
So how did I become a juicer? My journey began in my girlfriend’s kitchen early one morning, where I was presented with a luminous green glass of liquid and was told to drink it because it was good for me. Yeah, I’ve heard that one before. I eyed it suspiciously and took a small sip. I’ll have to admit that my first taste wasn’t very pleasant, but I committed to drinking the entire glass and by the end I was beginning to find the taste rather appealing. Taste was only the beginning. I felt fresh! Energy was coursing through my mind and body. I thought to myself; “we may have something here”.
Since that morning, I became a dedicated juicer. I began experimenting and creating different juices with different flavors and health benefits. I toyed with the idea of starting my own juice company, but instead, incorporated juicing into my coaching practice to help my clients.
With any new health concept, there is always debate and pros and cons about the benefits. So how do you know if it’s right for you?
Ask yourself some simple questions. Do I want to improve my health? Will juicing help me reach my health goals? How do I get my juice? How do I feel after drinking fresh juice?
If you’re new to juicing I would suggest keeping it simple. Stop by your local health food store or juice bar and try some juices and see what you like.
If you’re ready to go all in and invest in a juicer then you can pick one up for $100 to $300. Read reviews on what juicers are best or ask me. I strongly suggest juicing from home. Your juice is made fresh by you, you can make it the flavor you want, and it’s made with love.
When first preparing your juice, try some greens like Kale or romaine. Add a nice root like ginger or turmeric, lemon or apple for flavor, and cucumber or celery for volume. Voila! You have a nutritional power house. Here’s a favorite recipe of mine:
Bruce’s Mean Green(Bruce Juice) 25-30 oz.
1 large handful of Kale
1large handful of spinach
2 celery stalks
1 green apple
1 medium cucumber
1/2 inch tumeric
1 inch ginger
1/2 lemon(peeled)
A few other tips; Always buy organic!
Go easy on the fruit! Fruit can cause a rapid rise in blood sugar.
If you currently have some health issues, consult your Doctor and learn which juicing regimen may be right for you.
Why not commit to your own juice regimen today? I promise you that your body and mind will feel better for it.
Need a little nudge? I offer juice detox packages or “Click Here” for a complimentary “Empower Your Health Strategy Sesssion.”
Lastly, I want to thank local artist Arleta Pech for contributing the awesome pic of the antique juicer squeezing out mouth watering cherry juice. You can see more of her work at http://www.arletapech.com.
Stay juicy my friends,
Bruce
wwww.kriyaliving.com
Who doesn’t like blueberries? These tiny little marvels are wonderful, flavorful and carry health benefits that can keep us looking good and feeling young. Guys this is one super food you want to have in your diet! Why? Well, the benefits are far reaching. Here is a quick list of how blueberries will make your day. Guys pay particular attention to #3(wink! wink!).
-Blueberries may help to prevent disease- Compared to other fruits and vegetables, blueberries are loaded with antioxidants and phytonutrients. These anti-aging compounds rid the body of harmful free radicals that are causes of heart disease, cancer and other serious health conditions.
-Blueberries improve memory and keep you sharp-Blueberry consumption is linked to improved memory among older men and they are shown to slow down the aging process. Again, the anti-aging properties of antioxidants and phytonutrients are the key.
-Blueberries are one of the best foods for erectile problems- Thinking about taking the little blue pill? Well natures little blue pill may be more beneficial. The antioxidants in blueberries help to relax the blood vessels thus improving circulation and blood flow to the nether regions. The result? Stronger and more frequent erections as you age.
–Blueberries will help keep you slim- Need help getting rid of that belly? Blueberries contain catechins which activate fat burning genes to assist with weight loss, belly fat loss in particular. Looking to slim down quickly? Throw blueberries into your diet.
–Blueberries make you happy!- They taste great. I know great flavor makes me happy. Seriously, blueberries increase the production of dopamine. Dopamine is a natural neurotransmitter that controls the brain’s reward and pleasure centers. Dopamine deficiency can increase the chance of diseases such as Parkinson’s.
Bottom line guys, blueberries are a great food to keep you looking and feeling younger. The anti-aging properties are far more beneficial than any supplement or pill. I recommend a serving of blueberries at least 3-4 time a week for optimal health benefits.
Here is a fast and simple recipe to help incorporate them into your diet.
Blueberry Recipe For Guys
Ingredients:
1/2 cup of organic blueberries washed thoroughly.
Serving Suggestion:
Take the cleaned blueberries and shove them in your mouth.
Enjoy!
When it comes to your healthy aging, I’ve always got your back.
Want to learn more? “Click Here” for your free “Empower Your Health Strategy Session” Together we’ll find a way to get you feeling and looking younger in no time.
Namaste Y’all,
Bruce
I love coconut oil. I cook with it, I use it for oil pulling, and I use it on my skin. Recently I’ve come across several articles on coconut oil as a sun screen. My first thought was to harken back to my college days when we would head out on spring break determined to get that awesome bronze tan. We would slather ourselves with tropicana coconut oil and hit the beach to get that tan. Well, several hours and many beers later, most of us would wind up burnt to a crisp and in a lot of sunburn pain. I think back on it now and it was probably not so much the oil, but a lack of common sense. Live and learn.
Today there is a lot of concern about most of the sun screens on the market. Almost every sun screen made available to us today contains toxic cancer causing chemicals that are way more harmful than exposure to the sun itself. So what’s a sun god/goddess to do?
Find and alternative of course. That’s where coconut oil comes in. I had to check it out so I went to one of the most dangerous areas for sun exposure on the planet, the ski slopes of Colorado. You not only get the sun, but the reflection of the sun off of the snow can really create a dangerous situation without proper protection. I have tough skin so I applied a healthy dose and headed out. Unlike my college days, I could care less about getting a tan anymore but on this day I let loose and enjoyed the sunshine for about 4hrs. Upon my return, I’ll have to say that my face got pretty red, but I didn’t burn and my skin felt great. Good? Bad? I really don’t know. What I did learn? Use common sense. If you’re going to be out in the sun that long, make sure you re-apply frequently and cover up or seek shelter if you’re getting too much sun. Oh, and use a natural safe sunscreen.
So back to the coconut oil. I did some research and found some interesting facts and some guidelines that I feel would make coconut oil a pretty safe alternative to the processed sun screens today. Coconut oil is a natural sunscreen and it blocks about 20% of UV rays. It’s been used as a sunscreen for thousands of years by the pacific islanders, so why would we use chemicals instead? When reapplied regularly it is adequate protection and it still allows you to get the much needed vitamin D supplied by the sun which is blocked by the processed chemical sunscreens. Coconut oil when applied also locks moisture into the skin and has many antioxidant and healing properties, thus reversing some of the damage caused by the sun.
So is coconut oil a sunscreen? The jury is still out on that. What it is, is a great natural alternative to the mess of chemical applicants we see today.
Here are some great tips to follow if you’re going to give coconut oil a try:
-Make sure your coconut oil is organic and cold pressed. The big tub from Walmart isn’t going to get you the results your looking for. It will be refined and full of chemicals.
-Apply liberally and frequently. This will keep you protected and it’s great for your skin.
-Be smart! Don’t spend too much time in the direct sun. Take breaks and cover up if you’re getting too much exposure.
-Know your body. The types of nutrients you are putting into your body can effect how your skin reacts to the sun. Healthy foods will help protect your skin from the negative effects of sun.
-Test it slowly. Make sure your sun exposure is minimal at first to make sure your skin accepts the coconut oil.
Also, check out my Pinterest link for a healthy coconut oil sunscreen recipe http://www.pinterest.com/pin/369647081888102968/
I’m open to debate on this. What are your favorite natural or homemade sunscreens? What experiences have you had using coconut oil? Is this just complete bunk or am I on to something here? I’d love to know.
If you’re looking to incorporate more healthy habits in your life, why not contact me for a “Free Empower Your Health Strategy Session?” at www.kriyaliving.com. Together we can discuss a strategy to get your health back on track.
Have a Healthy day!
Namaste,
Bruce
As men we all want to be super. Super to our partners, super to our kids, super on the job. So what happens when we start to lose a little of that edge? As a man I know I’m always looking for an edge to get me through my day, to feel better, and to improve my health. One of the best ways to get that edge is through nutrition. What we eat can make or break our day. It can make the difference in our performance on the job and our happiness in our lives. So what are you doing to keep that edge? Here are a few foods that will help you keep that edge and have you feeling healthy and happy as you take on the challenges of daily life. Add these to your diet and your friends and family will be wondering “Who is this super man?”
Blueberries-As we age, free radicals increase in number. They damage cells, promote diseases and cause premature aging. The anti oxidants in blueberries knock the free radicals out of service. Getting a little forgetful? Those same anti oxidants keep your brain and nervous system healthy ensuring clearer thinking and focus for the best memory possible.
Broccoli-Rich with a healthy supply of iron, calcium, fiber and vitamin C, it’s good for the circulatory system, and strengthening your bones. Did I mention the anti oxidants? There they are again. Broccoli is the top vegetable for men.
Quinoa-Never heard of it? This amazing whole grain superfood from the Andes packs a healthy dose of protein and unsaturated fats plus lots of vitamins. Use it as a replacement for rice or pasta and serve it with your favorite meat dish. It also tastes great!
Almonds-I can go on all day about nuts. Especially almonds. They are packed with protein and unsaturated fats and are great for the heart and digestive system. I like them as a healthy snack or even a meal replacement. Carry a bag or raw organic almonds with you throughout your day. They will keep you full and your mind off hunger. Eat them instead of a trip to the candy machine. Also try them in the form of almond milk or almond butter.
Turkey-Were you beginning to think I was going all vegetarian on you? Nah! Turkey is a very versatile cut of meat so you can eat it throughout the week without really having the same meal twice. It contains muscle building protein, it’s high in vitamin B and amino acids and contains the cancer fighter Selenium. Just leave out the mashed potatoes and candied yams and you’ll be fine.
Green Tea-It’s good for weight loss, it fights cancer and is known to slow the development of Alzheimers. Need I say more? Drink it hot or cold and get used to carrying it with you everyday.
Ok, after reading this article if you’re not feeling super, I’ll bet your super hungry. Why don’t you grab one of these super foods and do your mind and body a favor. You will be feeling super in no time.
Looking for more healthy tips? Hit me up for my free empower your health strategy session. Just click here www.kriyaliving.com and we’ll discuss your health goals.
As always, have an awesome healthy and happy day. We’ll talk soon.
Namaste,
Bruce
As we age, fatigue can become to play a factor in our daily lives. Energy fatigue can be the result of many factors such as disease, depression, stress and just everyday living. Did you know that the types of food we put into our body can greatly effect our energy levels throughout the day? Our brains need a steady supply of nutrients and the right foods can make all the difference on whether we hit that 2pm crash or if we charge hard until our head hits the pillow at the end of the day. You want to focus on foods with a low glycemic index such as protein and fiber and avoid foods with a high glycemic index like sugar and carbs.
Here are five foods that will jumpstart your day, and keep you energized and focused for optimum production.
Eggs-A great way to start your day. Protein has a glycemic index of almost zero so it’s a great way to fuel your body for energy and it improves your mood!
Healthy Tip: Have your egg with a whole grain bagel and some lean meat. Skip the coffee, you have enough energy to start your day.
Nuts-Nuts are rich in protein and magnesium. Magnesium plays a key role in converting sugar into energy. Being low on magnesium can drain your energy.
Healthy Tip: Carry a bag of your favorite nuts with you throughout the day. Eat them as a snack and they will increase your energy and will also keep you full so you’re not thinking about food.
Fresh Fruits and Vegetables-These are full of fiber and fiber keeps your energy steady throughout the day. They reduce the risk of fatigue and depression and will keep you hydrated throughout the day.
Healthy Tip: Have a salad for lunch. It will energize you for the rest of the day. If you’re really hungry, feel free to top it off with your favorite lean protein. Get your dressing on the side to reduce calories.
Dark Chocolate-Now we’re talking. Who said that we have to skip the good stuff? A little bit of dark chocolate can boost your energy and mood. Dark chocolate contains caffeine and a stimulant called theobromine that gives you a quick boost.
Healthy Tip: Have a few squares late in your day. Perhaps with a handful of nuts. You will finish your day strong.
Water-Hydration is key! Even mild dehydration can sap your energy. Drink plenty of water throughout the day. Your energy will remain steady and it will decrease hunger which can reduce focus.
Healthy Tip: Carry a refillable water bottle with you. This way you can hydrate as needed. Also, replace your sodas and energy drinks with water. It will pay off in increased energy and great health.
These are only a few foods that will help with your energy. Experiment and discover what foods work best for you. Nutrition is only one way to help you increase your energy throughout the day. Don’t forget that exercise for the mind and body, proper sleep and reduced stress will also play a big role with your energy levels. I always love feedback so if you would like to share your energy tips please feel free to comment.
As always if you’re looking for ways to get your health back on track or if you have some questions, you can always contact me for a free “Empower Your Health Strategy Session.” Check it out: www.kriyaliving.com.
Have a great day and namaste,
Bruce
I love fresh Cilantro, or Coriander if you prefer to go by it’s other name. The flavor enhances soups, salads, sauces, just about anything. You may love the taste but are you aware of the amazing health benefits? It’s springtime and perhaps you’re thinking of a cleanse to revitalize your body after a long winter or maybe you just want to add this killer herb to your cooking regimen or your garden(it grows just about anywhere).
Here are 5 reasons you need to add Cilantro to your diet today!
Cilantro cleanses the body of heavy metals-Evidence suggests that Cilantro could be one of natures best bonding agents. Chemical compounds in cilantro actually bind to the heavy metals, loosening them from the tissues, blood and organs. Cilantro’s chemical compounds then aid to transport these harmful substances out of the body through elimination.
Cilantro aids in digestion-The oils from Cilantro aid in digestion by helping in the production of enzymes, acids and juices. It also reduces gas and eases nausea.
Eases inflammation and lowers bad cholesterol-Since these two conditions go hand in hand, Cilantro in your diet is just one more weapon to fight these conditions. It raises HDL(good cholesterol) and lowers LDL(bad cholesterol). It is also helpful in easing the inflammation symptoms brought on by arthritis.
Lowers blood sugar-Cilantro helps with insulin secretion which helps to lower blood sugar.
Strong antioxidant and immune boosting properties-Yes, another great antioxidant. Cilantro protects the cells which can ward off disease and in turn strengthen your immune system.
The benefits of cilantro are extensive and research is uncovering new benefits every day. When preparing Cilantro always make sure it’s organic and raw, unless you are adding it to soup or a warmer dish.
Here’s a great juice recipe to start your day or add to a cleanse: Heavy Metal Thunder!
3 cups of fresh organic pineapple
3 jalapeños
1 cup organic raw Cilantro
Juice or blend and enjoy!
Interested in more learning more healthy food tips? Visit me at http://www.kriyaliving.com.
Always in good health and Namaste,
Bruce
I’m often asked, “Why did you become a health coach?”
Well, there are two reasons. First, as I got older I began to experience my own health challenges with high cholesterol and inflammation. I was able to regain my health through nutrition and fitness. Second, I figured if I was able to regain my health then why can’t I help other men regain their health the same way?
Now, I’m not leaving out the ladies here, you should read this article and share it with your man. I’ve just learned that it’s a little tougher for us guys to adopt the nutrition and fitness habits we need to live healthy and happy lives.
So here I am, every man’s health coach. I’m going to tell you some simple steps to get you on the path to healthy living and If you need a little push we can build a plan to get you back on track.
Your body is designed to heal itself-How we eat and live each day has a profound effect on how we age. Proper nutrition and exercise are paramount to keeping you feeling and looking young. If you want to get well and remain well then stop doing things that cause sickness and disease and incorporate habits that will strengthen your immune system and keep you healthy. For most of us, these are minor changes with big results. Your body gets it. Need some help? Ask me how.
Exercise from the neck up-How we think and feel greatly effects our health. As we age self doubt, depression, and fear can creep into our mindset. As men we tend to push these feelings away. By simply being mindful and present in the moment we can mitigate these symptoms. Take time for self care. Have a conversation with a loved one or friend, cook a great meal, read a book or take on a mental exercise like meditation. Also, did you know that good food and exercise can limit these symptoms? See the connection?
Age is mandatory, getting old is optional-I say this a lot. Who said that as we age we have to stop living get sick and die? Guys, I hear this too often. “I’m too old.” “I just don’t feel good anymore”. Well your dreams of playing in the NFL may be gone, but who says you can’t go out and live! Do you want to feel and look younger? Find your passion and do it. The only thing stopping you is you.
We’re men. We’re supposed to be strong. So why do we make ourselves so vulnerable?
Your health is your strength and your power. Take care of yourself and your life becomes limitless.
I know that sometimes it’s easier said than done.
Need a little help? A jump start to health and happiness?
Why not look at a health coach? I’m your guy, I’ve been there and done that. Perhaps I can help build that perspective to get you on the right track.
Hit me up for a free consultation at www.kriyaliving.com
Could one conversation change your life? What do you have to lose?
See you out there,
Bruce
kriyaLiving 