The Importance of Protecting and Nourishing Your Skin

Your skin is the LARGEST organ of your body, and it is the only organ that is simultaneously on the inside and outside of your body. If you want to have healthy looking skin as well as slow down the process of intrinsic and extrinsic aging, you must nourish it on the inside with proper diet and supplementation, and on the outside with a proper skin care regimen that includes a cleanser, a toner and a moisturizer.  You must also strive to protect your skin from damaging personal-care or skin-care products, from the sun, from the damaging effects of smoking, and from stress.


With that said, let's take a closer look at that statement in detail. Let's begin by talking  about a healthy diet and its importance in creating healthy looking skin and in slowing down the aging process.

* EAT A HEALTHY DIET:

Many people don't think about the skin being INSIDE the body, but skin is exposed to damage on the inside and on the outside (which, over time, can lead to disease). Our skin must be nourished from the inside out. When we talk about nourishing skin on the inside, we are talking about giving the body the nutrients it needs to be healthy, or proper diet and proper supplementation.

According to an October 2007 article in the American Journal of Clinical Nutrition, "Nutritional factors play a key role in normal functioning of the skin. Recent research indicates that higher intakes of vitamin C and linoleic acid and lower intakes of fats and carbohydrates are associated with better skin-aging appearance."

Understand that the foods that promote healthy skin also promote good health overall. In fact, healthy foods appear to reduce inflammation which is one of the key factors in improving health and slowing down the aging process.

But rather than focusing on specific foods for healthy skin, try concentrating on a healthy diet in general which includes:

- Drinking plenty of water--Water helps hydrate your body and leads to plump, healthy skin. Adequate hydration also helps flush out toxins that can cause skin problems. Water is also essential for skin metabolism and regeneration.

- Eating more fruits and vegetables.

- Trading red meat for fish.

- Choosing low-fat or fat-free dairy products.

- Including nuts, seeds and beans into your meals.

- Opting for whole-grain breads and pasta.

- Limiting sweets.

- And striving for variety as you're making healthy choices.

An unhealthy diet can promote unhealthy skin and speed up the aging process, but also keep in mind that LACK OF EXERCISE also has a damaging effect on skin health.


Now let's discuss what you put on your skin or don't put on your skin and why this might be a problem.

* WATCH WHAT YOU PUT ON YOUR SKIN AND FOLLOW A GOOD SKIN CARE REGIMEN:

Your skin protects you from environmental damage, but have you ever thought about what gets absorbed through your skin? By now, you have probably heard about drugs that are available in skin patches to treat such things as nicotene withdrawal and heart disease. So your skin can absorb things very well.

The reality is that your skin does a lot!  Besides protecting you from damage and absorbing things, your skin also expels toxins from your body through your pores. From this perspective, you can see why it's important that you protect your skin.

But let's spend a little more time examining what might be getting absorbed into your body.

According to the best-selling book The Healthy Home, "A 2004 survey of 2,300 American men and women found that the average adult uses nine products--containing around 126 individual ingredients--every day. That's a lot of fragrances, preservatives, and other chemicals!  And worst of all, we assume these products are SAFE!  Do you ever think about how many chemicals are being absorbed through the skin and into the body when you use makeup removers, body washes, shaving foams, shampoos, conditioners, antiperspirants, moisturizers, lipsticks, foundations, powders, liquid liners, pencils, hair gels, mousses, sprays, toothpastes, rinses, whiteners, perfumes, nail polishes, sunscreens, spray-on tanners, and bug sprays? You don't have to wonder.  A recent study found more than two hundred chemicals present just in the umbilical cord of newborns."

Does that cause an alarm to go off in your head? It should!

Somewhere around 10,000 different chemicals are used in cosmetics, skin-care treatments, and other personal products...chemicals such as nitrosamines, lead, and other heavy metals, parabens, phthalates, hydroquinone, and 1,4 dioxane--all of which are VERY BAD for you!

Preservatives, which you find in many personal-care or skin-care products, are designed to extend the life of a product.  But they are also designed to kill cells. The problem is that human skin is also made of cells, so preservatives pose a risk to skin cells. And when absorbed into the bloodstream, preservatives also become a hazard to the rest of the body.  Formaldehyde is one of the more common preservatives, but it is toxic to cells and can cause cancer.

If you truly want to maintain, or improve, the health of your skin and the rest of your body, then start cutting down on products that contain toxic preservatives like parabens, phthalates, and formaldehyde. You can start by replacing products that sit on your skin all day with more natural, preservative-free alternatives. You can identify products with formaldehyde in them by looking to see if they contain quaternium 15, [2-bromo-2-nitropropane-1,3-diol], diazolidinyl urea, imidazolidinyl urea, or DMDM Hydantoin. Check with me if you are interested in finding SAFE and EFFECTIVE preservative-free products.

Also, avoid using products that have the following ingredients listed on their labels, especially if the products will be used by children:  parabens (methyl, propyl, butyl, and ethyl), mercury (thimerosal), lead acetate, diethanolamine (DEA), synthetic color pigments, propylene glycol (PG), coal tar, toluene, phenylenediamine (PPD), and petrolatum.

Now when it comes to your underarms, use deodorants instead of antiperspirants since deodorants don't use aluminum compounds. The concern with aluminum in antiperspirants is that it accumulates in the body over time. It poses a health risk because so many products on the market today have aluminum in them.  If you feel you must use an antiperspirant, then wash it off in the evening.  You don't need it while you're asleep.  Also, don't use an antiperspirant during cooler months or on weekends when it doesn't matter if you sweat a little.

NOTE FOR PREGNANT WOMEN:  Cut back on ALL product use because your unborn baby will be subjected to the same products you use on yourself.

Now let's take a moment to talk specifically about your face, which makes up about 10% of your skin.  To properly care for the skin on your face, you must adjust to the idea of cleansing, toning, and moisturizing your face every day.  These are the three fundamental steps involved in protecting and nourishing the outer layer of skin on your face. A good CLEANSER will wash away surface dirt and impurities (without drying your skin). A good TONER will remove any lingering impurities, balance your skin's ph levels, and prepare your skin for the moisturizer. A good daytime moisturizer will hydrate your skin and protect your skin from environmental damage. And a good nighttime moisturizer will restore your skin's moisture levels overnight while assisting cell recovery. Again, use products that are free of the chemicals described above.  If you would like help in choosing a SAFE and EFFECTIVE line of products, feel free to send me your request.

Also be aware that daily cleansing can take a toll on your skin, so pay attention to water temperature and the length of your bath or shower. Hot water and long showers or baths remove oils from your skin. So limit your bath or shower time, and use warm, NOT HOT, water.

And wash products off your face as soon as you get home instead of waiting until bedtime. A few additional chemical-free hours each day could add up to more than six years over a lifetime.

Here's a rule of thumb:  When purchasing a personal-care or skin-care product, ask yourself if you would drink it. If you won't drink it, don't put it on your skin! It has the potential of getting absorbed into your bloodstream.

And lastly, the normal pH range for skin and hair is 4.0 and 5.5, respectively. Maintaining a normal pH range is an important part of maintaining healthy skin and hair. Use skin and hair products that have been specifically designed to maintain the pH balance of both.  (NOTE: pH is a measure of acidity or alkalinity.)

NOTE FOR DIABETICS: You should always consult your doctor if you develop signs and symptoms of dry skin (or any other skin problem), as diabetes can cause serious skin conditions.


And now let's turn our attention to the potential damaging effects of the sun on your skin!

* PROTECT YOURSELF FROM THE SUN:

It is very important that you protect yourself from over-exposure to the sun. A lifetime of sun exposure can cause wrinkles and age spots, which speeds up the aging process, and promote freckles and rough, dry skin. Over-exposure can also cause more-serious problems, such as skin cancer. That being the case, limit sun exposure by wearing protective clothing. You can even find special sun-protective clothing, which is specifically designed to block ultraviolet rays while keeping you cool and comfortable. And use sunscreen when you're in the sun, BUT DO NOT OVERUSE IT. More on that in a bit. Use a broad-spectrum sunscreen (one that blocks UVA and UVB rays) 30 minutes before going outdoors and reapply every two hours, after heavy sweating or after being in water.

Understand that while it is important to protect your skin from over-exposure to the sun, you also need to be aware that sunscreen blocks the ability to absorb vitamin D. The principle source of vitamin D is produced in the skin upon exposure to the sun. And to receive maximum benefit from sunlight, you should try to spend 15-30 minutes in DIRECT sunlight every day (especially between 10 AM and 2 PM). You might be asking yourself, "Won't I receive too much vitamin D from the sun (being that it is fat soluble)? It is not possible to overdose on vitamin D synthesized by the sun. Our body has mechanisms to inactivate vitamin D.

Also consider the fact that vitamin D from strong sunlight is responsible for preventing cancers of the breast, ovaries, colon, prostrate, bladder, uterus, esophagus, rectum, and stomach. The further you live from the equator, the greater your risk of dying from cancer.

So keep this in mind:  The overuse of sunscreen has contributed to the vitamin D deficiency we now see worldwide. As soon as you put on a sunscreen with an SPF of 15, you eliminate over 90% of your body's capacity to make vitamin D. So again, DO NOT OVERUSE SUNSCREEN. Spend 15-30 minutes per day in DIRECT sunlight, and use sunscreen if you are going to be in the sun for any longer period of time. The sun provides you with one of your most important nutrients, but you must protect your skin as well. And if at all possible, just limit the additional time you spend in the sun beyond the 15 to 30 minutes needed daily to obtain a health benefit.


Next, let's talk about the effect smoking has on your skin.

* DON'T SMOKE:

Simply put, smoking makes your skin look older. If you smoke, you can essentially add another year on to your life for every 2nd birthday. As an example, if you are a 40 year old, you would look like a 50 year old if you started smoking at the age of 20.

Smoking also contributes to wrinkles. Smoking narrows the tiny blood vessels in the outermost layers of skin, which decreases blood flow. This depletes the skin of oxygen and nutrients, such as vitamin A, that are important to skin health. Smoking also damages collagen and elastin — fibers that give your skin its strength and elasticity. In addition, the repetitive facial expressions you make when smoking — such as pursing your lips when inhaling and squinting your eyes to keep out smoke — may contribute to wrinkles.

And worst of all, smoking wreaks havoc on your body by destroying cells and leading you down a path toward disease. The damage that smoking does to your health is much greater than you think!

If you smoke, the best way to protect your skin, and more importantly your overall health, is to QUIT. Ask your doctor for tips or treatments to help you stop smoking.


And last, but not least,

* MANAGE YOUR STRESS LEVEL:

I know this is easier said than done, but uncontrolled stress can make your skin more sensitive and trigger a host of skin problems. To encourage healthy skin, and a healthy state of mind, take the necessary steps to manage your stress.

Work on changing your mindset to appreciate the things you have--like great health, a great family, and the things you have worked hard to acquire. Focus on seeing the good in everybody. Set reasonable limits and deadlines. Scale back your to-do list. And make time to do the things you enjoy with the ones you love. The results may be more dramatic than you expect.


Well I hope you learned something in this article about the importance of protecting and nourishing your skin. As I stated earlier, if you would like help in finding a safe and effective skin care line, or like help determining whether your personal-care or skin-care products are safe, feel free to send me a message.

I would like to know who is going to take action now to ensure they are protecting their skin?  And I would also like to know who is going to say "that's interesting", and not do anything?  :-)  If you don't make a decision, your health will make a choice for you.

The Truth About Cholesterol And Heart Disease

Many people have been taught that high cholesterol leads to heart attacks and heart disease. But is that true? Well, the answer is NOT REALLY. But before we talk about the association between cholesterol and heart disease, let's first discuss cholesterol.

What is cholesterol? Well, for starters, it isn't a fat. Instead, it's more like a waxy, fat-like substance. Your body manufactures some cholesterol. Your body also absorbs some dietary cholesterol — which is found in foods such as meat and eggs. Cholesterol is vital to your health because, among other important functions, it helps build your body's cells and produces certain hormones. But your body makes enough cholesterol to meet its needs. You don't need any dietary cholesterol.

With that said, the recommendation for cholesterol intake is less than 300 milligrams a day. If you're at high risk for cardiovascular disease, the recommendation is less than 200 milligrams a day.  Major sources of cholesterol include eggs and egg dishes, chicken dishes, beef dishes and hamburgers. Other sources include seafood, dairy products, lard and butter.  [Source: Dietary Guidelines for Americans, 2010]

Excessive cholesterol in your diet CAN increase your LDL cholesterol level. But does this increase your risk of heart disease and stroke? What most people don't understand is that HEART DISEASE IS AN  INFLAMMATORY DISEASE OF THE ARTERY and not a disease of cholesterol.

Contrary to popular belief, researchers have found that more than 50% of patients who have heart attacks in this country have normal cholesterol levels. You might want to read that again.  Our LDL cholesterol level isn't the issue. It's our OXIDIZED LDL cholesterol that is the problem. It is the oxidation of LDL cholesterol and oxidation of the arterial walls, leading to inflammation, which appears to be the primary cause of atherosclerosis and heart disease, according to the medical literature today.

So if oxidation is the problem, how does LDL cholesterol get oxidized? It gets oxidized by MANY different sources: cigarette smoke, "bad" foods, drugs, stress, pesticides, and pollution are common sources.

As far as the arterial walls, they can be oxidized by toxins, which cause inflammation and plaque buildup, regardless of a person's cholesterol level. One of the biggest culprits that causes oxidation of the arteries is something called homocysteine.  (You can have your homocysteine level checked and should do so.) For optimal health, your homocysteine level should be less than 7.0.  Homocysteine is second only to cigarette smoke in causing damage to the arteries, inflammation, and plaque buildup, which causes atherosclerosis, and eventually heart disease and death. This, again, is independent of your cholesterol level.  High LDL cholesterol is only bad if it is oxidized. It is oxidation that is the key to heart disease.  If your LDL cholesterol were not oxidized, and your arteries were not oxidized and inflamed, you would not develop atherosclerosis and heart attack...even if your LDL cholesterol were elevated.

The greater the oxidation from sources such as cigarette smoke, homocysteine, "bad" foods, lack of vitamins, minerals and antioxidants, drugs, stress, pesticides, and pollution, the more likely you are to develop heart disease.  And as a matter of fact, greater oxidation puts you at greater risk for stroke, cancer, diabetes, and Alzheimer's disease as well.

So how do we control this oxidation?  We consume antioxidants.  The more antioxidants we put in our body, the broader the type of antioxidants we put into our body, and the better the quality of antioxidants we put into our body, the less chance we will have of developing a degenerative disease or experiencing premature death.  This is the primary reason you need to look at consuming high quality supplements.  It is truly your best health insurance.  The key here is also understanding the meaning of the phrase "high quality" and then learning how to identify such supplements.  Then the next key is actually taking them!

If you do not consume an optimal level of antioxidants DAILY, the cells in your body cannot fully protect themselves.  And without proper protection, cellular repair processes will ultimately wear out and the result will be disease.  Understand that the health of your body is determined by the health of the cells that make up your body.  The key to having excellent health is to maintain healthy cells.  So PROTECT them!

Also take note that essential fatty acids, along with vitamins, minerals and antioxidants help protect the cells from oxidative damage and inflammation.  In fact, the medical research indicates that taking nutritional supplements: vitamins, minerals, antioxidants, and essential fatty acids, along with a healthy diet and exercise, is the BEST and SAFEST option for possibly reducing the risk of several chronic degenerative diseases, including, but not limited to, heart disease, stroke, atherosclerosis, cancer, type 2 diabetes, arthritis, Alzheimer's disease, numerous autoimmune diseases, as well as many chronic inflammatory diseases, such as fibromyalgia and ulcerative colitis.

But even though this is true, many people still rely on drugs to save them from heart attacks or heart disease. And if you are one of those that put all your faith in cholesterol-lowering drugs, you should be asking yourself why heart disease hasn't significantly declined when people have spent decades lowering their cholesterol. Don't you find it interesting that the number one cause of death in both men and women is still heart disease and stroke?  I hope this wakes you up and gets you asking more questions.  Your health is precious.  You owe it to yourself to understand the truth.

You should also be asking yourself about the safety of these cholesterol-lowering drugs.  Have you ever really taken notice of ALL of the side effects?  While I will never encourage others to stop taking their medications, I will encourage them to discuss the benefits and risks with their doctor. In addition, I will encourage them to start learning about the link between poor nutrition and disease.  The answer lies in changing dietary and supplementation habits, not in taking drugs.

Did you know, in the U.S. alone, there are over 100,000 deaths per year from drugs?  These deaths are not a result of drugs that are mis-prescribed. These deaths are a result of drugs that were taken THE WAY THEY WERE PRESCRIBED.  Prescription drugs are the third leading cause of death in the U.S.  This fact is often ignored, or not known, when a drug is prescribed for cholesterol or blood pressure.  Think about that the next time you are handed a prescription drug and told not to worry about it.  Also, keep in mind how many deaths occur per year in the U.S. from following a proper diet and taking quality supplements. The answer is none!  Which path are you going to follow?

Don't get me wrong. Drugs do have a place in this world, but drugs should be a last priority, behind proper diet, proper supplementation, and exercise (except, of course, in critical situations).  The problem today is that drugs are either prescribed when unnecessary or over-prescribed.  Understand that there is a better way, a healthier way, and also a less expensive way to manage your health. And remember, a drug only fixes a symptom.  Modifying nutritional habits gets to the root of the problem.  So the only path to the root of the problem is through proper diet, proper supplementation, and exercise, although pharmaceutical companies may not want you to follow that path.

The final point I want to make is this:  We are not born into this world deficient of drugs such as statin drugs. We do, however, become deficient in nutrients our body needs to remain healthy, including vitamins, minerals, and antioxidants.  And there are numerous studies that show that proper diet, exercise, and proper supplementation, such as fish oil, do more to lower the risk of death from heart attacks than do cholesterol-lowering drugs.

I hope this gives you a better understanding of the link between cholesterol and heart disease.

As always, if you have any questions or comments, please feel free to send me a message.

What Supplements Should NOT Include

Many people don't have a clear understanding of the importance of multivitamin/multimineral supplements. Whenever I mention these specific supplements, I am referring to products that contain nutrients that SHOULD be in our food.  It is true that due to the lack of nutrients in our food along with the toxic world in which we live today, many of us are deficient in achieving the optimal levels of vitamins and minerals we need from our diet.  This is the primary reason we all need to take a multivitamin/multimineral supplement - to fill in the missing gap.

But can we get "TOO MUCH of a good thing?"  The answer is yes in some cases. But if we take supplements that contain nutrients our bodies can excrete [if it needs to do so], or if we avoid specific nutrients in a supplement, then there isn't a problem.  I want to call your attention to two ingredients frequently found in supplements which can build up and should NOT be included in a routine vitamin supplement or multivitamin/multimineral supplement.  These are VITAMIN A and Iron.


RED FLAG #1:  VITAMIN A

Why shouldn't vitamin A be included in a routine multivitamin/multimineral supplement?

Vitamin A is a fat soluble vitamin, and its level can build up in the tissues causing skin problems, bone pain and fractures, nausea, vomiting and weakness.  A good vitamin supplement will include BETA-CAROTENE instead of vitamin A.  If the body needs more vitamin A, it can convert it from the beta carotene, but if not, then the beta carotene is harmlessly excreted.

Don't misinterpret this to mean vitamin A isn't important. You just don't want to fill in the missing gap with this nutrient from a supplement.  Vitamin A is still made inside the body using beta-carotene as a raw material. Vitamin A (also called retinol) is an essential nutrient and has three important functions in the body.

The most important function is its role in promoting vision. Another important function of vitamin A involves its role in affecting immune function, taste, hearing, appetite, skin renewal, bone development, and growth. Vitamin A's third role involves controlling embryonic development.

So vitamin A is very important!  And while the take-home message today is to opt for beta-carotene OVER vitamin A in a supplement, also be alert to the fact that vitamin A deficiency is a major public health issue, particularly in developing countries. It has been estimated that 500,000 preschool-age children worldwide become blind each year as a result of vitamin A deficiency.  Millions of others suffer from night blindness, a common clinical sign of inadequate vitamin A intake. Further estimates suggest that more than 100 million children worldwide suffer from vitamin A inadequacy without showing clinical signs of acute deficiency. Beta-carotene is known to be an effective dietary cure for vitamin A deficiency and an effective remedy for symptoms of this disorder.

Epidemiological studies are showing today that long-term intake of dietary beta-carotene may reduce the risk of several types of cancer. Similar findings pertain to heart disease and immune health.

That being the case, let's discuss some dietary sources rich in beta carotene and vitamin A.  These include carrots, broccoli, yellow squash, corn, tomatoes, papayas, oranges, and dark green leafy vegetables like spinach, kale and Chinese cabbage. Beta-carotene is heat stable, so it is not degraded during prolonged boiling or microwaving.  But keep in mind, we typically don't get enough of this important nutrient in our diet which is the reason we need additional help from a quality supplement.

I should also point out that HIGH LEVELS of beta-carotene in the diet can induce hypercarotenosis, a benign condition characterized by a jaundice-like yellowing of the skin. Symptoms are reversed when dietary intake is reduced.  But understand that MOST people are deficient in this vitamin, not the other way around.


RED FLAG #2:  IRON:

So we discussed the reason vitamin A shouldn't be in a routine multivitamin/multimineral supplement, but why shouldn't iron be included?

While iron is frequently found in supplement tablets, it causes no problem for most people.  BUT one person in 300 has a condition called hemochromatosis which means that the iron will continue to build up in the body tissues, especially the liver, pancreas and heart, leading to cirrhosis, diabetes and heart failure.  THIS CAN BE FATAL!

Unfortunately only a special blood test can confirm the presence or absence of hemochromatosis, so to include iron in a routine supplement could potentially kill one person in 300.

So look for a multivitamin/multimineral supplement that is complete and broad-spectrum but that DOESN'T contain iron. The widespread availability of iron-fortified foods ensure that most adults receive sufficient iron from their diets. (As an example, just one cup of a popular toasted oat cereal provides 45% of the RDA for iron.)

While it is readily available, it is also important to understand that some people need extra iron (for anemia). However, it should be taken as a SEPARATE tablet, only after a blood test has confirmed there is a need!

It is simply not possible to provide an adult multivitamin supplement with adequate iron for those who need substantial amounts without providing too much for those who do not need extra iron.

ONE FINAL NOTE:  For best absorption, avoid taking an iron supplement together with a calcium-containing supplement. Calcium and iron supplements should be taken several hours apart.

So which multivitamin/multimineral supplement is in your cabinet?

As always, feel free to send me a message if you have questions or comments about anything discussed in the article or if you have any questions about health in general.

The Importance of Prevention Over Diagnosis & Cure

How many people do you know have heart disease, cancer, stroke, diabetes, osteporosis, Alzheimer's, or multiple sclerosis? How many of them are in your own family? Have you been told these diseases are mostly genetic?...or tied to old age? If so, think again. Degenerative diseases, like those mentioned above, are tied primarily to diet and lifestyle. Do you think these diseases were prevalent a century ago?

In 1912, the "Journal of the American Medical Association" (JAMA) published the first clinical report on cardiovascular disease in America. At that time, the disease was so rare it took years to find. Yet, in less than 100 years, due to changes in our lifestyle, environment, and diet, we have made cardiovascular disease the number one killer in North America.

Furthermore, on July 13th, 2000, a groundbreaking report, published in the "New England Journal of Medicine", tied the development of most cancers to lifestyle and exposure to environmental and occupational risk factors. While not disregarding genetic influence, which appears to account for approximately 30% of total cancer risk, the findings cite poor dietary habits, smoking, alcohol consumption, lack of exercise, and exposure to environmental toxins as the dominating factors. Many other studies on cancer have revealed similar findings.

Today we have overwhelming proof that degenerative diseases, like heart disease and cancer, are caused primarily by poor diet and lifestyle choices. You might want to read that again, S-L-O-W-L-Y! Many people tend to gloss over such statements and then continue eating and living poorly. Don't let that be you! So if most disease is tied to diet and lifestyle choices, that means we can PREVENT disease from occurring in the first place. But DO NOT wait until you see visible signs of illness, or symptoms, before attempting to deal with a health problem. Unfortunately, many will wait for the symptoms, get a diagnosis, and then look for a cure. In most cases, that is too late. We can do better. We must be proactive with our health if we truly care about ourselves and our families.

I want to take a moment to talk a little more about the word SYMPTOM so we have a clear understanding of what it means. When you get a stuffed up nose from having a cold, the stuffed up nose is not the cause of your cold. It's a symptom. A heart attack isn't the cause of heart disease. It's a symptom. If you were to get cancer, cancer isn't the cause of the disease. It's a symptom. Symptoms are cues that alert you that something isn't right in your body, but they are not the cause of illness or disease. Additionally, your body can be getting sick before you ever see symptoms, which is why it is critical you become proactive about your health. You can't wait for symptoms to develop before taking action.

So if symptoms aren't the cause of illness or disease, what is the cause? Inadequate nutrition for our cells. Our health is dependent on the health of the cells that make up our body, of which there are roughly 100 trillion cells in each of us. In order to limit sickness and prevent disease, we must protect and properly feed our cells. Not doing so results in disease. This means we must change our diet and lifestyle habits, AND we cannot afford to wait until we SEE a symptom before doing so.

With that said, the word health should take on a new meaning to you. Health is not the absence of symptoms. Health is the absence of DISEASE! Degenerative diseases typically takes years to develop. Just because you don't feel cancer developing inside your body doesn't mean it isn't there. Just because you don't feel plaque building up inside your arteries doesn't mean you don't have heart disease. The first sign of heart disease is not typically chest pain, numbness in the left arm, or shortness of breath. It is SUDDEN DEATH! That being the case, we must protect our health by following good DAILY habits so that these slow-developing diseases do not catch us while we are "asleep at the wheel".

Let me ask you something. What would it be worth to you if you could TRULY reduce the risk of heart disease, cancer, stroke, diabetes, Alzheimer's, or osteoporosis? Would it be worth the "hassle" of eating right?...AND taking vitamins daily? Would it be worth the cost of learning how to balance your diet?...Picking quality foods...and picking quality supplements? I hope so because you won't find the long-term solution elsewhere, as in taking a drug to fix a symptom. And remember, just one case of heart disease or cancer can financially devastate a family. Your choice of action is critical to you and your family's future. Unfortunately, lack of education, or denial, prevents many people from taking appropriate action or making smart decisions.

But let's talk more about making smart decisions and use an analogy to do so. Think of your vehicle. In order to operate it, you have to put gas in it. Gas is the fuel that gives your car the ability to move. Similarly, food is the fuel that allows your body to move. While gas is needed to move the vehicle, it isn't enough. If you want your vehicle to run smoothly and efficiently, you need to add oil. The main purpose of motor oil is to lubricate moving parts so you can keep metal from touching metal. This helps your engine to run smoothly so you can operate your car efficiently. Your car will run without motor oil, but it's engine life will be severely limited. Without oil, your engine will eventually find it too hard to perform or burn up. So if you are a responsible car owner, you will add oil and change it every three months to allow for optimal performance. Motor oil is similar to the vitamins and minerals you get from a supplement. They aren't the primary source of fuel to make your body move, but they do add to the performance of your body and the life of your body by "lubricating the cells", so to speak, with key nutrients. If you decide not to change your oil, you might save about $30 every three months, or $120 a year. Over three years, you might be able to save about $360. But replacing a blown engine would cost you about $3000! So you saved $360 but had to spend $3000. It doesn't make sense does it? Along the same lines, if you neglect to take a quality vitamin/mineral supplement, it is like not adding oil to your vehicle. Sure you might save on the cost of a supplement, but how much is heart disease or cancer going to cost you in the long run? You don't want to go down that road. The financial implications would startle you. And remember if you blow an engine, you can replace it if you have the money. If you neglect your body, you are done. You are only given one body. You must nurture and protect it. You don't have a spare body and you can't buy a new body.

The point I am trying to make is this:  We must all recognize the value and importance of the daily habits necessary to keep us healthy. PREVENTION costs a lot less than Diagnosis and Cure! And prevention gives us much better quality of life. So remember the importance of eating a well-balanced diet, high in fruits and vegetables, and take every opportunity to eat as close to the earth as possible. In addition, in today's fast-food world, because it is difficult to escape high-calorie, low-nutrition, over-processed food, it is critical that we take extra steps to optimize our nutritional needs. This means fortifying our diets with high-quality nutritional supplements that replenish the body with the same vitamins, minerals, antioxidants, and important-plant based nutrients that ought to be provided in the food we eat.

As Dr. Robert Fletcher, co-author of the 2002 groundbreaking JAMA study on the importance of vitamin supplements states:

"All of us grew up believing that if we ate a reasonable diet, that would take care of our vitamin needs. But, the new evidence, much of it in the last couple of years, is that vitamins also prevent the usual diseases we deal with every day--heart disease, cancer, osteporosis, and birth defects."

If you value your health, diet and supplementation is your PERSONAL health insurance plan that will help you to age gracefully and reduce your risk of disease down the road. Eating a healthy diet and supplementing with a high quality vitamin/mineral supplement isn't there to assist you when you fall ill. It is there to keep you healthy in the first place.

This is what PREVENTION is all about. Remember that daily habits got us to where we are today. And daily habits will get us to where we want to be tomorrow. Don't become a statistic. Work on your daily habits for yourself and your family. And remember: It's not just about adding years to your life. It's about adding LIFE to your years. It's about having a great quality of life, with boundless energy, while we are on this planet.

So how are you going to change your daily habits today?  And what is your reason for doing so?

As always, feel free to send me your questions and/or comments. I would be happy to respond to help you live a healthier life!

What Is Aerobic Exercise? And Why Is It Necessary?

Many of you have engaged in aerobic exercise, but did you know it is actually necessary for good health? According to the 2008 Physical Activity Guidelines for Americans, you need to engage in two types of physical activity each week to improve your health:

1) Aerobic exercise; and
2) Muscle-strengthening activities.

And according to the CDC, for important health benefits, adults need at
least:

* 2 hours & 30 minutes of moderate-intensity AEROBIC ACTIVITY (i.e. brisk walking) every week and muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms);

OR

* 1 hour & 15 minutes of vigorous-intensity AEROBIC ACTIVITY (i.e. jogging or running) every week and muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms);

OR

* An equivalent mix of moderate- and vigorous-intensity AEROBIC ACTIVITY and muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).

Knowing the importance of aerobic exercise, you now might be asking what exactly is aerobic exercise? Aerobic exercise is any rhythmic, repetitive activity that involves your large muscles (i.e. your butt, legs, and back) and lasts longer than a minute and a half.

Activities that count as aerobic exercise include walking, jogging, bicycling, and climbing stairs and are the best way to burn lots of calories in a relatively short period of time. It doesn't matter which type of aerobic activity you choose.  What matters is that you pick one you enjoy and stick with it. You can't enjoy much benefit if you do aerobic exercise for a week and then wait an entire year before deciding to do it again.

Activities that DON'T count as aerobic exercise include weight lifting. Weight lifting is not aerobic exercise because you break the rhythm when you stop to rest between sets. The only type of weight training that is moderately aerobic is circuit training: You move from one weight lifting exercise to another with little or no rest in between.

In general, activities such as weight training or the 50-yard dash are considered anaerobic, not aerobic. Aerobic means "with air", and anaerobic means "without air". Since weight lifting exercises and sprinting only take a few seconds to complete, your body has enough stored energy to get through these actions. But to sustain any activity that lasts longer than 90 seconds (the type of activity necessary to strengthen your heart and lungs), your body needs an outside source of fuel, which it gets in the form of oxygen from the air you breathe.

So now that you understand the importance of aerobic exercise and some of the activities that fall into this category, you might be interested in learning about the benefits.  Here are four benefits of aerobic exercise:

* FAT LOSS - Fat loss is a great benefit of aerobic exercise, but the BEST STRATEGY FOR FAT LOSS is to engage in aerobic exercise AND weight training, along with eating a well-balanced diet and supplementing with a pharmaceutical-grade (high-quality) multivitamin daily.

* IMPROVED CARDIOVASCULAR HEALTH - Aerobic exercise strengthens your cardiovascular system, which include your heart, your lungs, and your blood vessels. When your heart is stronger, it beats fewer times per minute because it's capable of pumping out more blood per beat.

* INCREASED STAMINA - Aerobic exercise enables your lungs to take in more air per breath--allowing you to more efficiently extract oxygen. This leads to increased stamina (energy).

* REDUCED STRESS - Stress can be brought on by a physical, mental, social or emotional stimulus, and it has real physical effects. The body responds to stress by secreting adrenaline, raising blood pressure, speeding up the heartbeat, increasing muscle tension and a host of other chemical reactions. Aerobic exercise allows the release of the buildup of harmful stress chemicals in the body and helps it to return to a calm, relaxed state. Aerobic exercise may help manage stress because it causes you to breathe more rapidly and deeply and makes your heart beat faster to carry blood to your muscles and back to your lungs. Your capillaries take more oxygen to your muscles and carry away carbon dioxide and lactic acid.

These are great benefits. But your next question might be "How hard should I work out?"

First of all, I believe in working out efficiently and getting the biggest bang for my buck so to speak. If your goal is to work out efficiently too and rid the body of excess fat, the best type of aerobic exercise is high-intensity, short-duration aerobic exercise, NOT low-intensity, long-duration aerobic exercise. High-intensity, short-duration aerobic exercise speeds up your metabolism and keeps it raised for hours afterward which is why it is roughly 50% more efficient. The majority of your calories are used up an hour after your workout, which is why it's best not to eat for an hour after your workout. In addition, doing aerobic exercise in the morning, in a fasted state, burns fat up to 300% faster. If you would like more information on the meaning of SHORT-DURATION aerobic workout, along with the structured aerobic workout I follow to maximize efficiency, please send me a message.

Secondly, when doing aerobic exercise, pay attention to your heart rate (or how fast your heart beats). Your target training zone should be between 50% and 90% of your maximum heart rate (MHR), depending on whether you want to lose fat or build cardiovascular endurance. Your MHR is determined by the formula [220 - Your Age]. This is the "simple" formula for calculating your MHR.

So, as an example, if you are 40 years old, your MHR would be 220-40 = 180 bpm (beats per minute).

The "complex", or more accurate, formula for calculating MHR is the following:

Men: [(210 - half your age) - (.05 x weight) +4]
Women: [210 - half your age) - (.05 x weight)]

I hope this gives you a better understanding of the importance of aerobic exercise, the activities that make up aerobic exercise, the benefits of aerobic exercise, and the best way to perform aerobic exercise to get the biggest bang for your buck.

So what aerobic exercise are you going to go out and do?

As always, feel free to send me any questions you might have so we can get you on your way to getting healthy and fit and feeling great!

Healthy Foods That Provide High Energy

Last week I discussed some fundamental things you could do to maximize your energy level.

Two of the tips I discussed were "Strive to eat 5-6 small, WELL-BALANCED meals throughout the day" and "Eat foods that are low-glycemic".  For a refresher on these two tips, click on my blog article The Keys to Maximizing Your Energy Level.
 
I defined "WELL-BALANCED" as a diet that consists of between 40-60% healthy carbohydrate, 20-30% healthy fat, and 20-30% healthy protein. These are three of the four macronutrients your body needs to function properly. The other macronutrient is water.

I also talked about the benefit of eating foods that are "LOW-GLYCEMIC" over those that are medium or high glycemic. Foods with a low glycemic index release energy more slowly, resulting in a smaller change in blood sugar level and a steadier, longer lasting feeling of energy. If you would like to look up the glycemic index of different foods, take a look at the following websites:  http://www.mendosa.com/ or http://www.glycemicindex.com/.

There is also a term called the "glycemic load" which comes into play when we talk about the glycemic index, but I will save that explanation for a future discussion. For now, get yourself familiar with the glycemic index and opt for those foods that are low-glycemic.

Below is a list of various high energy foods. I've listed them under their major nutrient categories: carbohydrates, fats, proteins, proteins/carbohydrates, proteins/fats, and proteins/carbohydrates/fats, and I included a short discussion on water. Use these foods to create healthy meals aimed at giving you lots of energy. And make sure you pay attention to BALANCING your meals: 40-60% healthy carbohydrate, 20-30% healthy fat, and 20-30% healthy protein.

Also understand that there are other healthy foods that fall under these categories. I've chosen to focus only on high energy foods for this discussion.


CARBOHYDRATES:

* Whole Grain Bread
NOTE: High in fiber

* Whole Grain or Whole Wheat Pasta
NOTE: Contains a small amount of most of the B vitamins, as well as minerals such as copper, selenium, magnesium and manganese. Also high in fiber.

* Brown Rice
NOTE: Contains a small amount of most of the B vitamins, as well as minerals such as manganese, selenium, magnesium. Also high in fiber.

* Oatmeal (rolled or steel-cut oats)
NOTE: Oats contain a small amount of most of the B vitamins, and a good amount of manganese, phosphorus, selenium, magnesium, zinc, and iron. According to the American Dietetic Association, oat products are some of the best sources of soluble fiber. You can combine oatmeal with raisins, honey, and yogurt for extra flavor and energy.

* Yogurt
NOTE: Contains a small amount of most of the B vitamins and rich in calcium. Don't eat excessive amounts due to the fat content.

* Sprouts
NOTE: Contain the B-complex vitamins, and show a big jump in Vitamin A and an almost unbelievable amount of Vitamin C over that present  in unsprouted seeds.

* Broccoli
NOTE: Very high in vitamins A, C, and K, a great source of folate, dietary fiber, manganese, and potassium. Also decent in vitamin B6, vitamin B2, phosphorus, magnesium, omega 3's, iron, and calcium.

* Asparagus
NOTE: An excellent source of folate, and a very good source of vitamins B1, B2, B3 and B6. Also contains the B vitamins choline, biotin, and pantothenic acid. Additionally, it is rich in fiber.

* Spinach
NOTE: High in vitamins A, C, E, K, B1, B6, and minerals like potassium, calcium, magnesium, and zinc.

* Brussel Sprouts
NOTE: An excellent source of vitamin C, a very good source of beta-carotene and manganese, and a good source of vitamin E. Also very high in fiber.

* Red Peppers
NOTE: Extremely high in vitamin C, a good source for beta carotene, and a good source for niacin (vitamin B3). Also high in fiber.

* Green Peppers
NOTE: Extremely high in vitamin C and a good source for fiber.

* Tomatoes
NOTE: Rich source of vitamins C, A, and K, manganese and other minerals, B vitamins, iron and folates. Also high in fiber.

* Bananas
NOTE: Rich source of potassium. Unlike some nutrients, potassium isn't stored by the body for long periods of time, so your potassium level can drop during times of stress or during strenuous exercise, when the nutrient is lost through excessive sweating. Also rich in vitamin, B6, vitamin C, and manganese. And a good source of fiber.

* Apples
NOTE: Contains vitamin C and fiber.

* Grapes
NOTE: A good source of vitamins C, A, and K, as well as B-complex vitamins such as pyridoxine, riboflavin and thiamin. Also rich in copper, iron and manganese.

* Peaches
NOTE: A very good source of vitamin C, a moderate source of vitamin A, and rich in potassium and iron. Also contains the B-complex vitamins niacin, pantothenic acid, pyridoxine, riboflavin and thiamin.

* Pineapple
NOTE: An excellent source of vitamin C and a good source for Vitamin A. Also rich in the B-complex vitamins like folates, thiamin, pyridoxine, riboflavin and minerals like copper, manganese and potassium.

* Strawberries
NOTE: An excellent source of vitamin C. Also rich in the B-complex vitamins. It contains very good amounts of vitamin B6, niacin, riboflavin, pantothenic acid and folates. And contains a good amount of minerals like potassium, manganese, copper, iron and iodine.

* Blueberries
NOTE: Contains a good amount of vitamin C, manganese, and small amounts of the B-complex vitamins such as niacin, pyridoxine, folates and pantothenic acid. Also a good source of fiber.

* Cantaloupe
NOTE: Exceptional energy food because of its combination of vitamin B6, folate, niacin (vitamin B3), and dietary fiber. The B vitamins (necessary for the body to process sugars and carbs) combined with fiber (which helps the sugars be distributed gradually) support energy production by keeping blood sugar levels stable. Also an excellent source of vitamin A, vitamin C, and a good source of potassium.

* Mango
NOTE: A very good source of vitamin B6 (pyridoxine), vitamin C, vitamin E, vitamin A, and a very rich source of potassium. Also a good source of fiber.

* Kiwi
NOTE: With more vitamin C than an equal amount of orange, it's a potent energy-boosting food. When vitamin C levels are depleted, people often feel tired. Also contains very good levels of vitamin A, vitamin E, and vitamin K, potassium, manganese, iron and magnesium. An excellent source of omega-3 fatty acids as well as soluble fiber. Also contains small amounts of the B-complex vitamins, folates, niacin, riboflavin, and thiamin.


FATS:

* Avocados
NOTE: Provide nearly 20 essential nutrients, including B vitamins and folates, vitamin E, potassium, and fiber.

* Olive Oil
NOTE: Contains monounsaturated fatty acids which are a healthy fat.

* Canola Oil
NOTE: Contains primarily monounsaturated and polyunsaturated fatty acids which are healthy fats. Contains omega-3 and omega-6 essential fatty acids (polyunsaturated fatty acids).

* Fish Oil
NOTE: Contains primarily monounsaturated and polyunsaturated fatty acids which are healthy fats. Contains omega-3 and omega-6 essential fatty acids (polyunsaturated fatty acids).


PROTEINS:

* Lean Beef (ideally free-ranged)
NOTE: A very good source of vitamin B12 and a good source of selenium, zinc, iron, phosphorus and B vitamins outside of vitamin B12.

* Chicken (ideally free-ranged)
NOTE: A very good source of the B-complex vitamins, along with selenium, phosphorus, potassium, magnesium, zinc, and iron. Also a good source of omega-3 and omega-6 essential fatty acids.

* Steak (ideally free-ranged)
NOTE: A very good source of the B-complex vitamins, along with zinc, phosphorus, selenium, and iron. Also a good source of omega-3 and omega-6 essential fatty acids. Eat steak once a week for iron. If you eat a strict low-fat diet, iron deficiency can develop.

* Low-Fat Cottage Cheese
NOTE: A good source of the B-complex vitamins, phosphorus, selenium, and calcium.

* Low-Fat Cheese
NOTE: A source of the B-complex vitamins, and a good source of phosphorus, calcium, selenium, and zinc. Also a good source of omega-3 and omega-6 essential fatty acids.


PROTEINS / CARBOHYDRATES:

* Black Beans
NOTE: A good source of the B-complex vitamins, manganese, magnesium, phosphorus, iron, copper, potassium, and zinc. Also high in fiber and a good source of omega-3 and omega-6 essential fatty acids.

* Pinto Beans
NOTE: A good source of the B-complex vitamins, manganese, phosphorus, magnesium, potassium, iron, copper, selenium, and zinc. Also high in fiber and a good source of omega-3 and omega-6 essential fatty acids.

* Navy Beans
NOTE: A good source of the B-complex vitamins, vitamin C, magnesium, manganese, copper, iron, and phosphorus. Also a good source of omega-3 and omega-6 essential fatty acids.

* Kidney Beans
NOTE: A good source of the B-complex vitamins, vitamin C, magnesium, manganese, copper, iron, and phosphorus. Also a good source of omega-3 and omega-6 essential fatty acids.

* Baked Beans
NOTE: A good source of the B-complex vitamins, phosphorus, copper, zinc, potassium, magnesium, and calcium. Also high in fiber and a good source of omega-3 and omega-6 essential fatty acids.

* Lentils
NOTE: A good source of the B-complex vitamins, manganese, iron, phosphorus, copper, potassium, magnesium, and zinc. Also high in fiber and a good source of omega-3 and omega-6 essential fatty acids.

* Chickpeas
NOTE: A good source of the B-complex vitamins, manganese, copper, phosphorus, iron, zinc, and potassium. Also high in fiber and a good source of omega-3 and omega-6 essential fatty acids.

NOTE: In 2005 the Department of Agriculture recommended that Americans eat three cups of beans per week.


PROTEINS / FATS:

* Salmon
NOTE: A good source of the B-complex vitamins, selenium, phosphorus, potassium, and magnesium. Also an EXCELLENT source of omega-3 and omega-6 essential fatty acids.

* Eggs
NOTE: A very good source of the B-complex vitamins, vitamins A, D, and E, along with selenium, phosphorus, iron,zinc, calcium, and potassium. Also a very good source of omega-3 and omega-6 essential fatty acids. Some experts advise not to eat more than three whole eggs per week. Strive to eat more egg whites than whole eggs.

* Almonds
NOTE: A good source of the B-complex vitamins, manganese, magnesium, copper, phosphorus, calcium, iron, zinc, potassium, and an excellent source of vitamin E. Also an excellent source of omega-6 essential fatty acids. Ounce-for-ounce, almonds are the most nutrient-dense nut.

* Peanuts
NOTE: A good source of the B-complex vitamins, vitamin E, manganese, magnesium, phosphorus, copper, zinc, potassium, and iron. Also high in fiber and an excellent source of omega-6 essential fatty acids.


PROTEINS / CARBOHYDRATES / FATS:

* Soy Milk
NOTE: A good source of the B-complex vitamins, vitamin E, manganese, magnesium, phosphorus, copper, zinc, potassium, and iron. Also high in fiber and an excellent source of omega-6 essential fatty acids.

* Soy Nuts
NOTE: A good source of the B-complex vitamins, vitamin K, manganese, phosphorus, magnesium, copper, potassium, zinc, selenium, iron, and calcium. Also high in fiber and an excellent source of omega-3 and omega-6 essential fatty acids.

* Sunflower Seeds
NOTE: A good source of the B-complex vitamins, phosphorus, selenium, manganese, copper, zinc, magnesium, iron, potassium, and an excellent source of vitamin E. Also high in fiber and an excellent source of omega-6 essential fatty acids.

* Pumpkin Seeds
NOTE: A good source of zinc, magnesium, copper, potassium, manganese, and iron. Also an excellent source of omega-6 essential fatty acids.

NOTE: I mentioned the B vitamins, regularly, as a nutrient in the foods above. This should make sense as the B vitamins are known as the ENERGY vitamins.  In some cases above, I just mentioned the B vitamin number and in others, I mentioned the actual name of the B vitamin, i.e. niacin, or riboflavin. To avoid confusion, I listed the B vitamins below along with their actual name.

Vitamin B1 (thiamin)
Vitamin B2 (riboflavin)
Vitamin B3 (niacin)
Vitamin B5 (pantothenic acid)
Vitamin B6 (pyridoxine)
Vitamin B7 (biotin)
Vitamin B9 (folic acid)
Vitamin B12 (the cobalamins)


WATER:

Without water, your body cannot generate energy. Water makes it possible for your system to digest, absorb and transport nutrients. It also helps regulate body temperature. When you're dehydrated, your cells receive nutrients for energy less efficiently, and your body can't properly expend heat through sweating. Both conditions lead to fatigue. Aim to drink eight to 10 eight-ounce glasses of water a day. If plain water doesn't appeal to you, try spicing it up with a squeeze of lemon, lime or other citrus.

Armed with this new knowledge, I hope you will go out and increase your energy level with the foods discussed above. Remember to BALANCE your meals and choose low-glycemic foods as a rule of thumb. So what is going to be your first meal? What is going to be your favorite meal? Send me a message and let me know. Also, let me know if anything confused you in my article or if you need help putting healthy meals together.

The Keys to Maximizing Your Energy Level

Last week in my blog article entitled, What Are Energy Drinks? What Should I Know About Them? I talked about how to choose a healthy energy drink for those who are seeking more energy. It's quite clear that the energy drink industry is a thriving industry and growing quickly. This week I'm going to discuss some fundamental things you should understand if you want to maximize your energy level. Energy drinks can assist in providing you with more energy, but you will get a bigger boost from some key health practices.

Why did I choose to talk about energy? The reality is that your energy level must be a top priority. If you have no energy, you have no career. If you have no energy, you can't help others or make a difference. If you have no energy, you have no life.

You may think you only use energy when you're exercising or moving around. The reality, however, is that you are using energy ALL THE TIME, even when you're asleep or just relaxing in a chair. Energy is the basis of life. Your body uses energy to:  maintain a healthy body temperature, support breathing, build new tissue, repair damaged tissue, and generate new, healthy cells. Even a blink of the eye requires energy.

With that said, it's easy to understand why energy is so important. And the better you get at tapping into energy, the more you will get done and the better you will feel in the process.  So how do we tap into MORE energy? Well, there are several ways which I will discuss below.


TIP #1 ON MAXIMIZING YOUR ENERGY LEVEL:  DO NOT SKIP breakfast!

A lot of people skip breakfast, but it's one reason your energy gets zapped! Breakfast shouldn't be a big meal, but it should be healthy and WELL-BALANCED which I will discuss in the next tip. If you choose to skip breakfast, you are increasing the likelihood of eating a bigger lunch and eating more throughout the day as well. In fact, that has been proven through studies.

NOTE: Pay attention to the sugar and fat content in your morning meals. Those who eat sugary breakfasts are usually hungrier and eat more at lunch which leads to greater fatigue after lunch.


TIP #2 ON MAXIMIZING YOUR ENERGY LEVEL:  Strive to eat 5-6 small, WELL-BALANCED meals throughout the day.

Healthy eating doesn't stop in the morning. A WELL-BALANCED diet throughout the day is essential for sustaining your energy level.

NOTE: Well-balanced means a healthy ratio of carbohydrates to proteins to fats.

The carbohydrates, fats, and proteins in food provide calories (energy) to fuel exercise and energize your body. You help to optimize this energy when you choose healthy foods and balance your diet. To maintain balance, your diet should consist of between 40-60% healthy carbohydrate, 20-30% healthy fat, and 20-30% healthy protein. These are three of the four macronutrients your body needs to function. Water is the fourth macronutrient and will be discussed in a bit.

Now let's take a look at each of these three macronutrients in more detail.

Let's start with CARBOHYDRATES. Carbohydrates are the body's PREFERRED form of energy because they can be quickly converted to glucose for energy.

NOTE: Include fiber, with your meals. Fiber, also a carbohydrate, can help slow the breakdown and absorption of sugar from other carbohydrates, giving your body a more balanced release of energy, as opposed to a quick burst of energy. You can learn more about carbohydrates in my blog article entitled Carbohydrates: Are They Good? Are They Bad? Are They Necessary?

Next is FAT. As you may already know, there are "good" fats and there are "bad" fats. You can learn more about this difference in my blog articles FATS: The Good, The Bad, and the Ugly and FATS: The Good, the Bad, and the Ugly - Part 2.

Now what about PROTEIN? Carbohydrates and fats may supply the body with energy, but protein helps regulate the release of that power. Good sources of protein include meat, poultry, fish, eggs, beans, nuts, and low-fat dairy products.

Just remember that a well-balanced diet can raise or lower your energy level. If you find that you are still sluggish with a well-balanced diet, then you may want to visit a doctor for a check-up.


TIP #3 ON MAXIMIZING YOUR ENERGY LEVEL:  Eat foods that are LOW-GLYCEMIC.

The best way to maximize the body's potential for energy is to eat foods that are LOW-GLYCEMIC. Foods with a low glycemic index release energy more slowly, resulting in a smaller change in blood sugar level and a steadier, longer lasting feeling of energy.

Foods that lead to a big spike in blood sugar after consumption are called high-glycemic foods. These foods give you a quick burst of energy after eating them, but research shows that this energy burst is short-lived, and is followed by a slump or low energy feeling within a couple of hours after the meal. Examples of these foods include soft drinks, candy, white pasta, and sweetened fruit juices. Consumption of unhealthy high-glycemic foods is a common reason for fatigue.

Just keep in mind that the glycemic index allows you to compare how quickly energy is released in your body from specific foods, and you want to strive to eat foods that are low-glycemic. A good website for determining the glycemic index of foods is http://www.glycemicindex.com/.


TIP #4 ON MAXIMIZING YOUR ENERGY LEVEL:  Focus on high energy foods such as WHOLE GRAINS.

Eat whole grains whenever possible. Whole grains contain the full spectrum of B vitamins for energy generation. They're also high in fiber. Adults should eat 6 to 11 servings of whole grains each day. 


TIP #5 ON MAXIMIZING YOUR ENERGY LEVEL:  Consume at least TEN 8-OUNCE GLASSES OF WATER each day.

Why is water so important? Water makes it possible for your system to digest, absorb and transport nutrients. It also helps regulate body temperature. When you're dehydrated, your cells do not receive nutrients as efficiently, and your body can't properly expend heat through sweating. Both conditions lead to fatigue. Did you know that dehydration is one of the leading causes of a lack of energy? If you're not well hydrated, your body puts its resources into maintaining your water balance instead of into giving you energy.

In reality, everyone differs in their water need. However, in February 2004, the Institute of Medicine (IOM) released a report recommending that women get about 11 cups of water from food and drink each day, and men get about 16 cups daily. So, a good rule of thumb to remember is to drink ten 8-ounce glasses of water each day. Water is especially important after exercise, with certain medicines, and with a high-fiber diet. If plain water doesn't appeal to you, try adding a squeeze of lemon, lime or other citrus to it.

TIP #6 ON MAXIMIZING YOUR ENERGY LEVEL:  EXERCISE DAILY.

Inactivity will rob you of your energy. If you want to have more energy, then start moving your body more. If you want to have the most energy, start moving your body regularly. You may be wondering what REGULARLY means. The CDC says, for important health benefits, adults need at least:

* 2 hours & 30 minutes of moderate-intensity aerobic activity (i.e. brisk walking) every week and muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms);

OR

* 1 hour & 15 minutes of vigorous-intensity aerobic activity (i.e. jogging or running) every week and muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms);

OR

* An equivalent mix of moderate- and vigorous-intensity aerobic activity and muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).

For more information on muscle-strengthening activities (also known as weight training), read my blog article entitled Is Weight Training Important?


TIP #7 ON MAXIMIZING YOUR ENERGY LEVEL:  Get 7-8 HOURS OF SLEEP each night.

It’s important to remember that sleep is inherently linked with how you eat, how much you eat, how you exercise, whether or not you lose weight, and ultimately how you function on a daily basis (your energy level). Also keep in mind that sleep triggers hormones that help cells to repair the damage done to your body that day. If you aren't getting adequate rest, your body can't repair all of the damage. Getting the proper amount of rest each night (7-8 hours) is necessary for your body to successfully repair itself and for you to operate at full speed.


TIP #8 ON MAXIMIZING YOUR ENERGY LEVEL:   CUT DOWN ON ALCOHOL.

A dietary reason for fatigue can be TOO MUCH ALCOHOL (which is a depressant). Alcohol places an extra burden of detoxification on the liver, as the liver may already be very busy processing other toxins (from foods, the environment, chemicals you may be exposed to at home, at work, or in traffic) as well as all of the fats you consume. Furthermore, alcohol dehydrates the body and can can produce feelings of being on an energy rollercoaster. Consume alcohol in moderation, or better yet, avoid it completely.


TIP #9 ON MAXIMIZING YOUR ENERGY LEVEL:   Take a BROAD-SPECTRUM, PHARMACEUTICAL-GRADE MULTIVITAMIN.

Another dietary reason for fatigue can be a deficiency of important micronutrients: vitamins and minerals. Your body needs vitamins and minerals to achieve optimal energy levels and optimal health. But it is clear from numerous studies that an overwhelming majority of Americans are deficient in key vitamins and minerals. This is why it is crucial to take a broad-spectrum, pharmaceutical-grade multivitamin. While vitamins and minerals do not provide DIRECT energy, they are involved in the process of converting nutrients into fuel for energy. Vitamins and minerals are CRITICAL to good health. Do not underestimate the value of them.

One of the reasons to take a broad-spectrum, pharmaceutical-grade multivitamin for energy is because of the inclusion of B VITAMINS:  Thiamin (or vitamin B1),  is a vitamin required for normal energy metabolism and cell division. Vitamin B1 plays a central role in the production of energy from sugars, starches, and other fuels;  Riboflavin (or vitamin B2) is a vitamin that helps in the production of energy from glucose, amino acids, and fatty acids; Pantothenic acid (or vitamin B5) is a vitamin that is essential for the production of energy from carbohydrates, fat, and protein.


TIP #10 ON MAXIMIZING YOUR ENERGY LEVEL:   Ensure you are getting ADVANCED LEVELS OF COENZYME Q10.

Coenzyme Q10 (CoQ10) is a compound that helps convert food energy into cellular energy. It is synthesized in all cells of the body to produce energy. Your body produces CoQ10, but as you age, it naturally produces less of the compound. So your body needs support. You can obtain CoQ10 from your diet or from a nutritional supplement. While it can be absorbed from food, I would suggest supplementing with a pharmaceutical-grade CoQ10 product to ensure you are getting the advanced levels necessary for energy production. Major sources of dietary CoQ10 include meats, fish, and vegetable oils (particularly soybean, sesame, and rapeseed oils). Vegetables are generally low in this compound, with the exception of spinach and broccoli. Keep in mind that as you age, deficiencies may result from a reduced ability to absorb CoQ10 from food. This is another reason for supplementing with CoQ10. The usual maintenance dose is 10-30 mg per day.


TIP #11 ON MAXIMIZING YOUR ENERGY LEVEL:  Women need to ensure IRON LEVELS AREN'T TOO LOW.

Low iron levels are a common reason for fatigue in women. One solution is to eat steak (that is lean) once a week to increase a low iron level. Another solution is to eat black beans or lentils as they are also rich in iron. A third solution is to take an iron supplement. Don't just purchase any iron supplement. Look for a quality iron supplement.

NOTE:  It may be of interest to know that if you eat a strict low-fat diet, iron deficiency can develop.


TIP #12 ON MAXIMIZING YOUR ENERGY LEVEL:  Work to ELIMINATE DISEASE AND DRUGS from your life.

Disease and drugs can place additional burdens on your body which zap your energy level. Strive to eliminate all drugs from your life. You should know that drugs typically don't fix the root of a health problem, but instead usually just correct a symptom or set of symptoms. In today's age, many drugs are overused, misused, incorrectly prescribed, or over prescribed. In addition, drugs produce side effects which usually promote the need for additional drugs down the road. If you are mindful of your health and take the PROPER proactive measures to naturally protect your health, you will most likely be able to eliminate most, if not all, drugs from your life.

Also strive to eliminate illness and disease from  your life.  Keep in mind that most diseases can be prevented if you are proactive with your health and do the right things.


TIP #13 ON MAXIMIZING YOUR ENERGY LEVEL:  Work on your MINDSET to keep stress out of your life.

Many people don't realize the toll that stress can take on their health! While I could write a blog article alone on the damaging effects of stress on health, the steps necessary to handle stress, and the role of personal development in eliminating stress, for now I will simply encourage  you to engage in 30 minutes to one hour of personal development each and every day. If you would like some direction in personal development, feel free to send me a message.


TIP #14 ON MAXIMIZING YOUR ENERGY LEVEL:  Select ORGANIC FOOD whenever possible and AVOID FOOD CULTIVATED WITH PESTICIDES.

Several of the agricultural chemicals used in food production have been shown to have a negative effect on mitochondrial function. These chemicals include paraquat, parathion, dinoseb and 2,4-D, all of which have been found to affect the mitochondria and cellular energy production in a variety of ways.

So are you maximizing your energy level? If you have questions, or would like help improving your energy level, please feel free to send me a message.