August 14, 2017

Whole Motion with Derek Beres

Derek Beres is an accomplished fitness professional and the author of the new book entitled Whole Motion: Training Your Brain and Body for Optimal Health. In this book, Derek shares the interconnectedness and importance of exercise for not only one’s body but also the mind.

A healthy body is one that moves well and stays in homeostasis as much as possible. One way to achieve this to explore a range of ways to move. Continuing to move in new ways keeps both the mind and body sharp. In addition, when we focus on learning good form and use the power of muscle memory to maintain that proper form, we set ourselves up for success.

Derek also highlights several beneficial programs or concepts mentioned in the book, including:

  1. A regeneration program that assembles three basic principles of exercise that many don’t incorporate into their day to day routine, including getting up and down without pain.
  2. Using tabata as a way to get one’s metabolism and heart rate up in a short burst.
  3. The importance of interaction and relationships among those in group classes and the fitness community as a whole.

Derek also emphasizes the importance of living the present and enjoying what we do. When we engage in workouts, it is important to stay focused on what we are currently doing to maintain proper form, but also to maintain the interconnectedness of the mind and body, which yields great results for our overall health. Avoid distractions such as texting between sets or even during workouts.

To connect with Derek Beres or to learn more about Whole Motion: Training Your Brain and Body for Optimal Health, visit http://www.derekberes.com.

 

 

August 7, 2017

Lose your menopause belly with Shawna Kaminski

Lose Your Menopause Belly by Shawna Kaminski is a short book that is jam packed with consumable and powerful information and action steps for women who seek to lose their belly fat and become healthier.

Shawna explains that as we age, our anti-aging hormone or human growth hormone naturally decreases. This is called somatopause, and is often to blame for aging issues we experience. The first outward symptom is increased belly fat. The best way to counteract this is to naturally increase HGH levels, which can be achieved through a moderately intense workout.

Choosing the right type of exercise is important, and higher intensity exercises will burn calories for an extended period of time even after you’re done exercising; this is called excess post oxygen consumption. Additionally, you are also building resistance and strength.

Shawna also shares a few key ideas from her book, including:

  • Using the HALTS (hungry, angry, lonely, tired, stressed) methodology in staying mindful of the eating choices we make.
  • Incorporating the 10-minute rule for when you don’t feel like exercising, but committing to at least 10 minutes of activity which will get you moving and hopefully encourage you to finish.
  • The snowball effect of encouraging small changes in diet and exercise over time to begin seeing positive results and encourage forward progress.

Shawna also warns that the scale is not the ultimate measure of health, as it doesn’t account for body composition. A combination of numerous measures such as one’s complexion, blood work, and how one feels may be better metrics. Shawna recommends approaching goals with a focus on the process rather than outcomes, as one always has control over the process itself.

To connect with Shawna Kaminski or to learn more about Lose Your Menopause Belly, visit http://www.loseyourmenopausebelly.com. You can also find Shawna on Facebook and on Instagram.

 

 

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Walking for weight loss with Lucy Wyndham-Read

July 31, 2017

The coffee lovers diet with Dr. Bob Arnot

The Coffee Lover’s Dietcoffee is a new book by Dr. Bob Arnot that serves as a sort of primer to understanding coffee and all the benefits it can offer. One main benefit is the great metabolism boost and performance enhancement it provides, making it the perfect pre-workout drink to consume.

There are many other health benefits of consuming coffee, including:

• decrease in heart disease with each extra cup you drink
• improvement in endothelial function
• cancer prevention
• decreased risk of liver disease and neurogenerative diseases
• decreased risk of diabetes
• decrease in the amount of sugar and fats absorbed from a meal

Dr. Arnot explains that polyphenols in coffee are key to reducing inflammation, which is often the main driver of disease. Coffee is actually a top source of antioxidants.

This helps to explain why coffee quality matters. The greater the quality, the greater the health benefits. Dr. Arnot recommends choosing a coffee where the beans were grown in a high altitude location. One should also consider a light roast, fine grind, hot temperature, and a fairly long time for extraction. He also suggests going to a local roaster to find out where their beans are sourced. Coffee should be obtained in low volumes and should not be stored in the refrigerator or freezer.

Dr. Arnot warns that some people may have difficulty metabolizing caffeine. Consuming coffee may disturb sleep, pulse, and blood pressure, for example. Those in such a situation should consume one early morning cup containing a high dose of polyphenols or selecting a decaffeinated option.

To connect with Dr. Bob Arnot or to learn more about The Coffee Lover’s Diet, visit www.drbobarnot.com. The book is also available for purchase on Amazon.

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Real Food Fake Food | Larry Olmsted

July 24, 2017

Cardiovascular health with Dr. Jay N Cohn

Dr. Jay Cohn is an accomplished cardiologist and the director of the Rasmussen Center for Cardiovascular Disease Prevention. He is also the author of a new book entitled Cardiovascular Health: How Conventional Wisdom is Failing Us.

Dr. Cohn explains that more than half of American adults will die from a cardiovascular morbid event, yet we have the ability to detect and prevent cardiovascular disease. Cardiovascular disease is developed over our entire lives. Every organ is dependent on the blood supply that is delivered by the pumping of the heart into the arteries. As we age, the function and flexibility of the arteries diminishes, which may also be impacted by one’s genetics in addition to environmental factors.

The role of the endothelium is discussed, as this constitutes the inner lining of arteries and affects all arteries and capillaries in the body. This lining secretes nitric oxide which protects the inner lining of the artery from clotting, heart attacks, strokes, and cholesterol blockages. The release of nitric oxide can be greatly impaired by smoking or inflammatory diseases. If you have a known endothelial dysfunction, you should change your lifestyle and consider drug therapy to protect the endothelium.

Dr. Cohn discusses several basic dietary rules for cardiovascular health in the book. However, he points out that eating habits are less important than how much you eat and that it is more important to avoid obesity. Cholesterol has traditionally been considered as a risk factor for cardiovascular disease, yet there has been recent concern over taking statin drugs. New drugs are effective in lowering cholesterol level, but their effectiveness in preventing morbid events is not yet proven.

To connect with Dr. Jay Cohn or to learn more about Cardiovascular Health: How Conventional Wisdom is Failing Us, visit http://www.cardiovasculardiseaseprevention.org.

 

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The end of heart disease | Dr. Joel Fuhrman

July 18, 2017

Finding your balance between health and a life with Nathalie Botros

Nathalie Botros is a psychologist, certified health coach, and an expert in living well. She is also the author of the new book entitled If You Are What You Eat, Should I Eat a Skinny Girl. In this book, she emphasizes her approach to living well through numerous useful tips and tools.

One tool that Nathalie recommends using is a food journal. In this journal, one should not only write down what they ate, but also why, where, and at what time. All these details will help reveal why the choice was made to eat such foods. It also helps one to determine one’s strengths and weaknesses when it comes to food.

Nathalie also discusses the importance of organic foods through the dirty dozen and the clean 15. The dirty dozen are foods that should only be consumed in their organic form due to the difficulty in cleaning off pesticides. These include apples, strawberries, grapes, celery, peaches, nectarines, cucumbers, snap peas, blueberries, spinach, sweet bell peppers, cherry tomatoes, potatoes, and hot peppers.

Conversely, the clean 15 includes foods that can be consumed as is or in their organic form. These include avocado, sweet corn, pineapple, cabbage, onion, papaya, kiwi, eggplant, cantaloupe, sweet potato, sweet peas, asparagus, mango, grapefruit, and cauliflower.

Nathalie also talks about the importance of exercising with living well. Endorphins released as a result of working out give you a positive feeling and an overall boost of energy. She recommends choosing the correct workout for you, easing into the routine, and increasing frequency when ready.

Nathalie believes that if you are happy, you can make it happen. She recommends finding something positive about each day to feel better and be more accepting and loving of yourself.

To learn more about If You Are What You Eat, Should I Eat a Skinny Girl, or to connect with Nathalie Botros, visit http://www.thebon-vivantgirl.com.

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Mindfulness eating with Lynn Rossy

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