Sand between my toes, its for my health!!

Story at-a-glance

• When you walk barefoot, free electrons are transferred from the earth into your body, and this grounding effect is one of the most potent antioxidants we know of.
• Inflammation thrives when your blood is thick, and you have a lot of free radical stress, and a lot of positive charges in your body. Grounding effectively alleviates inflammation because it thins your blood and infuses you with negatively charged ions through the soles of your feet.
• Surfaces that allow for proper grounding include sand, grass, bare dirt, and untreated concrete, brick and ceramic tile. Leather-soled shoes also allow you to ground while walking, whereas rubber-soled shoes disconnect you from the earth and block beneficial electron transfer.
• Grounding helps thin your blood by improving its zeta potential, which means it improves the energy between your red blood cells. Research has demonstrated it takes about 80 minutes for the free electrons from the earth to reach your blood stream and transform your blood.
• Grounding is contraindicated if you take Coumadin, as it may thin your blood too much.
• Why being Barefoot is so good for you.    -Article from Mercola.com

Sensible Sun Exposure Can Help Prevent Melanoma, Breast Cancer, and Hundreds of Other Health Problems

Story at-a-glance

• Exposure to sunlight increases nitric oxide production in your body, which lowers blood pressure and benefits your cardiovascular system. According to researchers, this benefit alone may outweigh the potential skin cancer risk
• Vitamin D from sensible sun exposure appears essential in preventing 16 different types of cancer, including melanoma, and a host of other health problems like diabetes, cardiovascular disease, dementia, fractures, and infections; in fact, optimizing your vitamin D with sun exposure may cut your risk of dying from all causes in half
• Melanoma does not appear to be caused by UV exposure
• Increased melanoma rates reported by health officials are caused by misclassification of non-cancerous lesions as “stage 1 melanoma.” 90 percent of melanoma surgeries end up not being melanoma and are unnecessary. Studies show avoiding the sun actually increases your risk for this deadly cancer
• Sunshine is so important to your overall health that science is now finding a connection between the strength of your immune system and the month you were born, called the “birth month effect”
• http://articles.mercola.com/sites/articles/archive/2013/07/01/vitamin-d-benefits.aspx

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How to Eat Less Today! Small Steps=Big Changes

   Small Steps=Big Changes

                  One Habit at a Time!

How to Start Eating Less Today!

Start with what you serve your food in.

• Smaller Plate-You will eat less food, we tend to fill our plates if you are using a large plate and don't fill it, you might end up feeling unsatisfied.
• Blue Dishes-it has been shown to act as an appetite suppressant since it is the least appealing food color.
• Tall Skinny Glass-this is important if your drink is high calorie. We tend to put less in a tall skinny glass.
• Use  Michi's Ladder:Everyone needs good fat, it increases vitamin absorption which keeps us satisfied and nourished. 
• Use Cayenne Pepper
• Store Junk Food on Top:  Out of Sight, Out of Mind!
• Try ACE:  Sometimes an Appetite Suppresent will at least help you reduce your intake
• Brush your Teeth: as soon as you are finished

Intermittent Fasting and Interval Training.......Increase Hgh naturally!

Get your body in the best shape ever! A winning combination.

QUICK REVIEW from Dr. Mercola's website.

High-Intensity Interval Training and Intermittent Fasting - A Winning Combo for Fat Reduction and Optimal Fitness-  November 02, 2012 Mercola

• When combined, high intensity exercise and intermittent fasting can be a winning strategy to bring your fitness to the next level                        
• Recent research demonstrates that restricting carbohydrates can help burn calories more efficiently and increase muscle oxidative potential even in highly trained athletes
• High intensity interval training has also been shown to burn more calories in less time
•  When you exercise while fasting, it essentially forces your body to shed fat
•    If the thought of fasting for 12-18 hours is too much, you can get many of the same benefits of fasting and exercise by simply skipping breakfast and exercising first thing in the morning when your stomach is empty 

http://fitness.mercola.com/sites/fitness/archive/2012/11/02/interval-training-and-intermittent-fasting.aspx

Flood your body with HGH

http://fitness.mercola.com/sites/fitness/archive/2010/11/13/phil-campbell-on-sprint-8-exercises.asp

The Peak 8 Workout (playlist)

Intermittent Fasting- The approach that works for me

What works for me is to limit my food intake to a certain time of day rather than 5 days on and 2 days off.  I believe the body needs time to clean up everyday!

As long as you are eating all day long your body will burn the most readily available energy....food you JUST ate.

Since I am a coffee drinker it is relatively easy for me to "skip" breakfast. This has taken training, and time to slowly get to the point where my body knows that it is not in fact "Starving".  

I have heard so many times not to eat after 6pm-well this just does not work for my family, often times we are not even home from work until after 7pm. 

I like to start my mornings with fluids only! Water with lemon and cayenne , Coffee, Superfoods, and  fresh squeezed juice--only if I am very hungry.

Once I get to the point I know I need to eat which is usually around 12:30-1:00pm, I like to have fruit, something that is very easy to digest (I recommend only eating fruit by itself, at least 30 minutes before a meal-maybe another idea for a blog post?)

I eat a late lunch and a late dinner but the time frame is usually 8 or less hours of the day that I am eating.

This has worked for me for several years, not including when I was pregnant-becuase I was always starving!

Maintaining my body weight has been no effort for me and I think that only eating during a limited window of time helps me make better decisions on what I do eat!  I am becoming quite the food snob, and I mean that in a very healthy way!

It is a process just like everything in life.......but in my opinion you should sweep the three meal mindset under the rug and give it a try.  I promise you wont starve yourself!

sometimes I need a little help from my friend, ACE-It is a natural source of energy, that gives me alot of focus and helps control the appetite.

What is Intermittent Fasting?

Look Beyond Breakfast Lunch and Dinner

So far, the research overwhelmingly supports this notion that ditching the “three square meals a day” approach in favor of intermittent fasting may do wonders for your health.

Intermittent Fasting: 

Option 1 More popularly known as the 5:2 diet, The main goal of the process is to eat sensibly for 5 days of the week and follow it by two days of only 500 calories.

“Intermittent fasting can be undertaken in several ways but the basic format alternates days of ‘normal’ calorie consumption with days when calorie consumption is severely restricted. This can either be done on an alternating day basis, or more recently a 5:2 strategy has been developed [see figure below], where 2 days each week are classed as ‘fasting days’ (with <600 calories consumed for men, <500 for women).

Importantly, this type of intermittent fasting has been shown to be similarly effective or more effective than continuous modest calorie restriction with regard to weight loss, improved insulin sensitivity and other health biomarkers... Despite the seemingly strict nature of the fasting days intermittent fasting has a generally good adherence record.”

                                                               British Journal of Diabetes & Vascular Disease:

Option 2 of Intermittent Fasting is to restrict your daily eating to a specific window of time.

Another version of intermittent fasting, and the one I actually prefer and use, is when you simply restrict your daily eating to a specific window of time, such as an eight hour window. This is feasible and convenient for most people, but you can restrict it even further — down to six, four or even two hours, if you want, but you can still reap many of the rewards by limiting your eating to a window of about 8 hours.

The rationale behind this approach is that it takes about six to eight hours for your body to burn the carbohydrates stored in your body as glycogen. After that your body is stimulated to burn fat as its primary fuel

                                                                                                          Dr. Mercola

Some Possible benefits of Intermittent Fasting Included

• lower blood pressure
• lower blood lipids
• sustain weight loss
• increase of lifespan in laboratory animals
• protect brain from Alzheimer's, Parkinson's, and other Age related disorders.  (study from National Institute on Ageing)
• Limit imflamation
• Reduce LDL and total cholesterol levels
• Reverse type 2 diabetes

Sources

BBS Documentary on Intermittent Fasting

http://www.bbc.co.uk/news/health-19112549

Fasting Kills Cancer & Boost Immunity in 7 days.

http://tv.naturalnews.com/v.asp?v=CD8FB497938AB40E81E0A9B74F79F079

Intermittent Fasting Shown to Improve Diabetes and Reduce Cardiovascualar Risk

http://fitness.mercola.com/sites/fitness/archive/2013/05/17/intermittent-fasting-diet.aspx

Fasting...Friend or Foe?

It's long been known that restricting calories in certain animals can increase their lifespan by as much as 50 percent, but more recent research suggests that sudden and intermittent calorie restriction appears to provide the same health benefits as constant calorie restriction, which may be helpful for those who cannot successfully reduce their everyday calorie intake

Don's Say "DIET"

Benefits of Intermittent Fasting

The Intermittent Fasting Dilemma: "How Fasting Benefits Your Body

Scientists acknowledged three major mechanisms by which fasting benefits your body, as it extends lifespan and protects against disease:

1.Reduced oxidative stress – Fasting decreases the accumulation of oxidative radicals in the cell, and thereby prevents oxidative damage to cellular proteins, lipids, and nucleic acids associated with aging and disease.
2. Increased insulin sensitivity and mitochondrial energy efficiency – Fasting increases insulin sensitivity along with mitochondrial energy efficiency, and thereby retards aging and disease, which are typically associated with loss of insulin sensitivity and declined mitochondrial energy.
3. Increased capacity to resist stress, disease and aging – Fasting induces a cellular stress response (similar to that induced by exercise) in which cells up-regulate the expression of genes that increase the
capacity to cope with stress and resist disease and aging."

There are supplements that will help you control your food intake

ACE Weight Loss Pictures

ACE weight loss pictures

http://youtu.be/jcCpIoUH8OA

Dont Say DIET!!! Small tweaks to lifestyle become habits

Let's face it, "Diets" don't work!  You need to forever change your habits that created the bulge you don't want.
 As a first step you need to evaluate what you eat, what you like to eat, and what you can change.

 A very good tool for evaluating your diet is the Michi's Ladder. I encourage you to print this food ladder out and circle all the foods you like,underline the ones that you can eat, and  cross out the ones you cant tolerate.  Use this as a reference.  DON'T ever throw it away. You will find some time from now if you are serious about your health that your answers to this quiz will change!

Hang it on your fridge and use this to plan your grocery shopping and always consider which level of the ladder you are eating. This is a very good start to changing daily habits. You will be amazed by the knowledge you now have how your attitude towards food will change.

The Michi's Ladder diet is based on the Japanese term "michi," which represents "the way."
Diet's by their very nature DO NOT work! You need to change your WAY, in other words your LIFE!
Here is a link to Beach Body Michi's Ladder

http://www.teambeachbody.com/eat-smart/michis-ladder