August 12, 2019

Avocado, The Good Fat

An avocado (or two) a day keeps the doctor away!
Fat is the most satisfying thing you can eat so when you are trying to cut carbs and lose weight you need to make sure to increase healthy fats like avocados.
Moderate to high fat diets have consistently shown to be the most beneficial when it comes to weight loss. Many experts suggest getting anywhere from 40-50% or more of your daily calories from healthy fats. For someone eating 2,000 calories a day this would equate to 88-111 grams of fat per day. Most people are nowhere near this and if they are it's not healthy fat.
One avocado has around 21 grams of beautiful, healthy, oh-so-tasty fat.

August 11, 2019

The Truth About ADHD

This is worth a read:
"By the time they reach high school, nearly 20 percent (1 in 5) of all American boys will be diagnosed with ADHD. Millions of those boys will be prescribed a powerful stimulant to "normalize" them.
A great many of those boys will suffer serious side effects from those drugs. The shocking truth is that many of those diagnoses are wrong, and that most of those boys are being drugged for no good reason—simply for being boys. It's time we recognize this as a crisis."
"In 4 years, sales of ADHD drugs have grown by 89%"
Taking young kids (especially boys) out of a physically active play focused routine and putting them into a structured environment where they have to sit and be quiet is a bad combination. Kids need activity and exercise on a regular basis to function normally.
Read the full article here:

August 9, 2019

The Importance of Vitamin D

As different parts of the country get varying amounts of sunlight throughout the year and everyone's skin pigment is different, the best rule of thumb is to go outside and get some sun (without suntan lotion, as it prevents 95% of Vitamin D production) until your skin turns light pink -- not red. In sunny Florida, this may be only ten minutes, but in Michigan in the winter it could be 45 minutes.
Don't get a chance to get outside? Supplement with Vitamin D.
Most people need between 2,000 IU to 10,000 IU of Vitamin D a day to achieve beneficial levels. However, the average American only gets approximately 300 IU a day from their diet -- which is why deficiency and disease linked to low Vitamin D levels is so prevalent.
When a plant is sick, the first thing we do is water it and move it into the sun. These should be the first steps humans take as well to prevent sickness and promote wellness.

Good Sources of Fiber

Do you know how much fiber you're ingesting each day?
For many of us, it's "not enough."
Research has shown it's massively important for good health and most people need between 40-50 grams of fiber per day.
"Out of all the variables that we looked at, fiber intake -- which is a type of carbohydrate that the body can't digest -- had the strongest influence," a study in The Journals of Gerontology, Series A: Biological Sciences and Medical Sciences said. "Essentially, we found that those who had the highest intake of fiber or total fiber actually had an almost 80 percent greater likelihood of living a long and healthy life over a 10-year follow-up. That is, they were less likely to suffer from hypertension, diabetes, dementia, depression, and functional disability."
Avocados, broccoli, berries, nuts and flax are all great sources of fiber!

August 8, 2019

The Staggering Costs of Diabetes

Pay the farmer now or pay the doctor later.
I’d rather pay the farmer now! How about you?

August 7, 2019

Soak Up The Sun

The average North American spends 90% of their time indoors, leaving very little time to get one of our body's most crucial nutrients - Vitamin D3 - from the sun.
Our stomach growls when we need more food, we become thirsty when we need more water, we know very quickly when we need more air... but what alerts us when we need more sunlight?
It is estimated that 85% of the American public and 95% of senior citizens are Vitamin D deficient, and this deficiency has been linked to almost every health condition known -- from heart disease to cancer to multiple sclerosis.
Optimizing your Vitamin D levels is one of the most powerful things you can do naturally to protect your health and boost your immune system.
August's New Month Resolution is to "Soak Up the Sun" and focus on getting Vitamin D from the sun, a natural and free source, as much as possible.

Pets and Dust Boost Mental Health

There is nothing healthier mentally and physically than getting outside and interacting with your environment.
Children raised in a rural environment, surrounded by animals and bacteria-laden dust, grow up to have more stress-resilient immune systems and might be at lower risk of mental illness, asthma and allergies than pet-free city dwellers, according to research published in the Proceedings of the National Academy of Sciences (PNAS).
If you are not exposed to these types of organisms, your immune system can't develop a balance between inflammatory and anti-inflammatory forces. This leads to chronic, low-grade inflammation and exaggerated immune reactivity that makes you vulnerable to allergy, autoimmune disease and, we propose, psychiatric disorders.
You can read the full article here:

August 4, 2019

Nutrition Is The Key To Weight Loss

Exercise is healthy.
But it's not the key to weight loss...nutrition is.
Physical activity reduces the risk of developing cardiovascular disease, type 2 diabetes, dementia and some cancers, but increasing your physical activity doesn't guarantee you'll lose weight.
The problem is that the more calories you burn during exercise the more calories you are going to crave afterwards. If you aren't eating healthy foods, you are going to magnify the problem with just eating more unhealthy foods. Depending on the kind of exercise you're performing or if you're brand new to exercise, muscle mass can increase while body fat decreases, improving body composition but not decreasing the number on the scale.
Over and over we see people lose weight the easiest by putting their focus 100% on nutrition and not exercise. In fact, many people who see the best weight loss results are only doing low intensity walking, riding a bike, or other similar low-intensity exercise on a regular basis.
Learn how to eat healthy first and THEN implement an exercise routine! Your body will thank you.