The Big 3

Continuing along with the theme of ‘effective simplicity’, I’d like to dive in some more with you on the 3 main areas to focus on regarding your health that you will derive the greatest benefit  and get the biggest bang for your buck from, if you simply apply these consistently.  This is what I call ‘The Big 3’ – nutrition, exercise, and sleep.  This is to help you sort through all the competing influences of health information that you read  and see in the magazines, newspaper articles and television shows, which if you are like most people, end up leaving you more confused and not sure what to do to improve your health. 

It goes something like this —- Should I use the microwave?  I heard it’s bad for you.  Oh yes, gotta throw out the plastic – bad for you too.  Drink goji juice.  Don’t eat starch and meat at the same time.  Never eat fruit with other foods.  Umm, let’s see, also have to eat oats to lower my cholesterol right?  Oh yeah, gotta stay away from egg yolks, because that will give me a heart attack.  And don’t put anything in aluminum foil – it will give me Alzheimer’s.   I have to get my heart rate in the ‘fat-burning zone’ to burn fat because other exercises will boost my cortisol too much and cause me to gain belly fat – can’t do that.  What’s that special pill my friend was telling me about?  She heard from someone somewhere that it cured their diabetes — gotta remember to ask her………you get the picture, on and on, ad nauseum.   While some of this may be true, where is the leverage?  What are the things that are going to make the most difference?  Enter ‘The Big 3′.

 ‘Big 1’: Nutrition

Perhaps the single most important factor in your nutrition is a diet that works for you to keep your blood sugar stable.  I have spoken extensively about the role of proper blood sugar management here and here.  Keeping your blood sugar stable will greatly contribute to greater energy levels which don’t rise and fall as the tides do, but stay steady and calm providing you with a sense of well-being including better mood and emotional balance.  Good blood sugar control is paramount to healthy aging; in fact, the aging process – how rapidly you age – is determined by the damage that high blood sugar exerts on your tissues over time.  Serious stuff here.

Appetite is directly tied into blood sugar levels, so when there is balance here, your appetite is normalized and you won’t constantly crave processed foods – the sweets and treats and refined baked goods that oftentimes for many of us are hard to resist.  Multiple studies have shown that processed, refined carbohydrates are the key players in the onset of diabetes, cardiovascular disease, obesity and many forms of cancer; we know this well by now, but we need to get to a point where we don’t crave them because willpower will only get us so far in helping us avoid eating these ‘foods’.  Our bodies have to come to a point where there are no strong desires for them, and this is done simply through a process of regulating your blood sugar. 

So how do you know if your blood sugar is stable or not?  Please go back to my radio show posts I mentioned above, take a listen to them, and find out.  You’ll know by some reference ranges in your bloodwork such as fasting glucose and hemoglobin A1C, as well just seeing how you feel after eating meals.  For instance, if you find yourself tired or grumpy after eating, that particular combination of foods is probably not helpful to you.

So the question is, what to do about it.  Drawing from my own personal experience, my professional clinical experience in working with hundreds of people, and what the overwhelming majority of research studies done in this field has to say, a diet that is low in these highly refined carbohydrates is a starting point for everyone.  These are the ‘foods’ that cause massive disturbance in blood sugar levels, so of course you would want to avoid them.  What about whole grains?  For many of you, these can be worked in your diet just fine, but keep an eye out for the above symptoms, for these also can generate high blood sugar levels.  Note that some of you will simply not do well with whole grains – you could be genetically predisposed to blood sugar problems and thus it is not surprising that you don’t do well with them.  You may experience bloating or have the same energy crashes I mentioned above as with the simple, refined carbohydrates.  Furthermore, many of you are sensitive to gluten, a substance found in most grains, and that just adds to the problem, insult to injury.  If you are pre-diabetic or diabetic (type II), I would suggest to work with your doctor or healthcare provider to gain control over this, because with proper care and attention, your body may be able to recover, heal and return to good health.  Diet is key, no question about it, and as Hippocrates indeed stated so long ago, “Let food be thy medicine and medicine thy food.” 

What to eat?  Well, let’s take a good look around us, and in particular, around the grocery store, along the perimeter.  What’s there?  Fresh foods – fruits and vegetables, meat, chicken, seafood, eggs, dairy and cheese (if you are not intolerant).  I gave a whole 2 hour seminar recently where I spoke of the necessity of having the bulk of our diet come from these foods, in an effort to stabilize blood sugar levels, stabilize the important hormone insulin, and therefore vastly improve our health.  Ditch the soda, fruit juice and sports drink and develop the fresh taste of pure water.  No need to count calories on this type of approach, for your appetite normalizes, you feel fuller longer, and your energy levels consistently improve while your body composition and weight balance out.  Other benefits soon follow – lower blood sugar levels, improved cholesterol profiles, better blood pressure control, lowered inflammation – all major risk factors for chronic illness tend to improve.  I will write much more in this topic in future posts to do this piece justice.

 ‘Big 2’: Exercise

One quick, casual glance at the human body and you can immediately see that it was designed for movement.   The vast network of structural, functional muscles as they attach to the various bones in our body which act as levers for muscle to attach to, allow for swift and efficient movement, movement that has to occur regularly if there is going to be any use for our muscles and bones.  The fact of the matter is, that our muscles are very metabolically active tissue, meaning that they require lots of energy from food if they are used properly and they contribute a very very large portion to our overall health.  When used, energy requirements go up and lucky for us, we get to eat more.  The key here is, of course, used properly.  If we don’t use them, then we must lose them. 

In a time where we had to physically work for our food, our muscles were constantly being called into action and we did not have to think about exercise for it was a natural part of daily living and our survival depended on it.  With the advent of agriculture and the commodities of modern living, our physical exertions became less and less, and as a result we have become more sedentary.  The consequences of this have come at a high cost, because first and foremost, the more sedentary we are, the more our caloric needs go down – yet we leave in a time of abundance, with all types of artificial foods around us which trick our natural appetite and hunger mechanisms to the point where we cannot intuitively rely on them.  We then have to consciously curb portions, and one question to always ask here is – “how’s that working for you?”   Remember that willpower alone will only get you so far if you are constantly feeling hungry.   You gotta work the balance, and this balance relies on blood sugar.

Well guess what?  Exercise is well known to enhance insulin sensitivity, which helps maintain stable blood sugar levels.  That’s right, exercise is good medicine.  It effectively allows you to eat more carbohydrates than if you did not exercise, and that is most helpful in the sea of carbohydrate abundance we live in today.  Most people when they crave food, they crave chips, breads, pasta, cereal, cookies, crackers —- refined carbohydrates; they don’t crave meat, eggs, vegetables and fruits necessarily, do they? (Unless they’re pregnant of course, then all generalities go out the window!)  Well, part of this is because these carbohydrates cause a quick increase in serotonin in the brain, and that is a feel-good neurotransmitter – you are immediately rewarded with stress reduction when you eat these foods; however, the price you ultimately pay for that down the road is far greater.  Spiraling out of control glucose levels and associated inflammatory damage is occurring when this gets out of hand, and statistics do show that 50% of adult Americans will be either full blown diabetic or at the least pre-diabetic by 2020 if this continues.  Regular exercise and physical fitness allows us to get away with more carbohydrate in the diet, plain and simple, because the blood sugar is burned off for energy, not left floating around in the bloodstream causing harm.

So, exercise for good health and well-being.  Find something fun and stick to it consistently.  Explore what may be a new type of fun for you – try some yoga, pilates, strength training, swimming, biking, tennis, etc.  What is fun you will most likely continue with.  Find a friend to make this fun for you if you are the more social type and need motivation.  But by all means, as Nike is famous for saying, “Just Do It.”  Many more posts to come on this topic too.

 ‘Big 3’: Sleep

Ok, now right after reading this, turn out the lights and go to sleep.  Seriously?  Seriously folks.  What’s the average amount of sleep you get per night?  If you are like most people, then roughly about 6 to 6.5 hours per night.  That’s not going to cut it for optimal health and well-being.  It has been shown that the body will sleep about an average of 8.5 hours if left uninterrupted, and this is to facilitate the regeneration and repair of all tissues and organs in your body.  Your body grows most at night while asleep, if you are looking to put on muscle.  Your body works more diligently to combat infection while asleep, which is why oftentimes fevers are more pronounced at night.  Your conscious, active part of the nervous system takes a back seat to rest and lets other parts of the brain become more dominant so that it can wake up in the morning and do it all over again.  Once again, with the advent of modern living and technology, we have sacrificed sleep requirements for getting more things done.

You owe it to yourself to rearrange your priorities and responsibilities to slowly but surely allow for more sleep.  Many of you are wakeful at night and/or have difficulty falling asleep.  If it’s a chronic problem, seek attention and please view my previous posts on the importance of sleep and what you can do about it.  It’s that critical, because so many things in your health hang on this one very critical facet of life.  Case in point: a study was performed on two groups of Olympic athletes – people who were very fit and ate a healthy diet.  One group was the control group, where everything was the same, and the only difference  in the test group was that they were instructed to restrict their sleep to just under 6 hours.  Within 3 days, this control group developed blood sugar levels in the range of pre-diabetes!

Your quality of sleep is an effective barometer of how your body is dealing with stress.  Typically good sleep equates with good stress control.  You can probably see how poor stress control also dovetails into less healthy food choices and lack of motivation for physical activity.  Better sleep, better stress control, more motivation to live a healthier lifestyle.

The Road Ahead

How can you have more energy and experience a greater sense of well-being?  How can you most simply and effectively improve your health condition?  Acknowledge the  ‘Big 3’ and start letting the big changes into your life that are surely to follow.  No matter what your limitations may be, there is always something you can do to help yourself here, and if you need further help, please ask us.  This is who we are, and this is what we do.

I trust that this helps you as you read and hear about the next dietary or fitness trend that is due to hit the bookshelves, magazine stands and airwaves – ask yourself, how does it square up to the ‘Big 3’?  My hope is that this simplifies your understanding of what it takes to be healthy and feel well, for these 3 areas will always be the foundation of health.

A prosperous 2011 New Years to you and yours, and feel free to let me know what your thoughts are on the topic.  We always love to hear from you!

Ricardo Boye

Holiday Survival Tips

If indulging in a traditional holiday binge is really important to you, then by all means go ahead. Realize, however, that to stay on track you have be quite restrictive about your eating before and after. The average weight gain during the holidays is from 5-10 pounds, don’t let this be YOU. A more moderate approach, where you don’t overeat to the extreme, will make the whole process easier despite not forgoing any of the stuff that really matters. I am always willing to do 30 minutes on a treadmill for a piece of homemade pumpkin pie! This survival guide will help your waistline survive the holiday season:

• Don’t give up your workouts!!  Even a quick 15 minute band workout will help.
• Don’t deny yourself, think in moderation. Use peppermint oil to quell cravings!!
• Keep counting your calories-Balance intake with energy expenditure!
• Eat a healthy snack prior to any social gatherings; try a protein shake.
• Plan your time wisely;
• Get plenty of sleep. Lavender essential oil is great for relaxation.
• Long road trips or a houseful of guests can increase the tendency to overeat due to stress, walk it off or pick up some weights to balance this stress.
• Take warm showers each night, try some Yoga poses before bedtime.
• Drink plenty of water; dehydration keeps the body from feeling satiated, even when you are full.
• Finally, the push away exercise technique will keep the waistline trim. When you feel the urge for seconds, grab the table and Push Away!!

 Exercise Strategies for the Season

•  Make the commitment to bit fit NOW, don’t wait until Jan. 1^st
• Invest in your health with a professional, group classes or personal training.
• Make a plan and put it in writing
• Prioritize! Keep you exercise plans #1 on priority list.
• Tell everyone your strategy, inlist others to follow along!
• End each day with an assessment of your day, appreciate your accomplishments!

 For many people the holidays mean big time stress, lots of overeating, and not enough exercise. It doesn’t have to be that way. The holidays should be a happy restful time as you enjoy the company of your family and friends. We would love for you to write us with some of your favorite waist saving strategies or with any wonderful recipes. This month you will see our “Beating the Holiday Bulge” theme in all our posts. Start making your plans today to survive the holiday season!

Chronic Pain, Disease and Overcoming Obstacles

I have been working in the Fitness Industry now for over 15 years, and throughout the years I  have come across  many serious cases where individuals have such high levels of chronic pain that the thought of trying to exercise is worse than death. This is somewhat of a “Catch 22”, as in most of these cases, movement is exactly what is needed for them to get better. This is the time where there has to be the right kind of balance between the program design and empathy for the person dealing with the pain. I had this conversation just the other day with a very special client who has lived with chronic pain for many years and then had to battle breast cancer. We have worked together for four years now and her trust in me and her willingness to move has kept her on top of what would have certainly been  physical and mental devastation. She is a walking testimony to the power of exercise, even in small doses, to heal the body and help keep steady the emotional journey of cancer. We celebrate even the smallest accomplishments, this is key.

 I have another client who has lived most of her life in a wheel chair( Pictured above) she has never  allowed fear to stop her from doing whatever she could to stay healthy and mobile. She has trained with me for a year now and has gained strength, definition and a remarkable ability to stabilize her core; which she was told would never happen. She continues to overcome her obstacles daily and she has done this by accepting help and meeting her fears head on. She also is a true inspiration!

Anyone who has been overcome by chronic pain, disease, obesity or any other form of physical ailment or disability, not only has a very limited range in which they can move, but emotionally there is a deeply embedded fear of movement, along with a range of other emotions.  This is real and it takes great sensitivity from those involved, the family, professionals and the client, to allow healing to occur through an exercise prescription.  Fear is as paralyzing as the infliction itself and it takes great resolve to be able to overcome this emotion.

There is hope when it comes to finding a new beginning and it just takes the willingness to meet fears head on and take personal responsibility for your health and the quality of your life. Call upon  your “willpower”, yes “willpower” is necessary, and decide to take the steps to bring you back to a life you want to live, the life you DESERVE.  I have some bullet points to offer  help for  anyone who is looking to overcome their obstacles to a healthy lifestyle, the following are some steps you may take to change the course of your life:

• Speak to your doctor about your desire to exercise
• Take Control: Understand and recognize fears, appreciate that change is gradual, SET GOALS
•  Look for a Certified Fitness Professional with a background in “Special Populations”  this MATTERS!
• Get a  Fitness Evaluation done to establish your risk factors and baselines. There is always somewhere to begin. Success looks different for everyone.

Here at our facility we use multi-modalities to heal the body with exercise: Pilates, Yoga and Weight Training while also utilizing a variety of tools and props. We have been a safe place, a sanctuary for many, find your safe place and begin today! Godspeed…..

The Risks of Sedentary Behavior

Sedentary behavior is identified by the American Heart Association as a distinct cardiovascular risk factor with prevalence twice that of smoking, hypertension, and dyslipidemia! This is the basis behind my desire to motivate others to move.  While there are relatively rare risk factors involved with beginning an exercise program, there are universal risks associates with a sedentary lifestyle:

• Reduced functional capacity                                                     
• Type 2 diabetes mellitus
• Hypertension
• Colon cancer and breast cancer
• Osteoporosis
• Obesity
• Anxiety and depression
• Cardiovascular disease

Now when considering using “exercise as medicine”, the list of potential risks or side effects isn’t nearly as long as with the laundry list of some medications on the market, just listen to the commercials! The risks from exercise range from the most common – muscle soreness and musculoskeletal injury – to the most serious – myocardial infarction and sudden cardiac death.  Interestingly enough recent *ACSM( American College of Sports Medicine) studies have shown that there is only one exertion related death per year for every 15,000-18,000 in seemingly healthy men.  This is due to a lack of risk assessment or screening prior to beginning their exercise program.  It is important to note that those of you who are moving from a sedentary lifestyle to a more active lifestyle  must avoid unaccustomed  vigorous  activit. The key is to start with low to moderate exercise activity and increase  activity levels gradually. In addition you must have a comprehensive Fitness Evaluation similar to the screenings we offer here at The Body Sanctuary,Inc.  If you are suffering from the symptoms of a sedentary lifestyle, it is time  to stop the downward spiral of your health and begin the process of healing through exercise prescription. You will enjoy the “side effects” of taking healthy doses of exercise to begin a healthier lifestyle:

• Fat loss
• Better energy levels
• Greater self esteem
• Elevated mood levels
• Better sex drive
• More youthful appearance

For more information, listen to our radio show broadcast of this theme. CLICK HERE => Back to the Basics: How to Get Started on a Healthy, Fit Lifestyle

Let’s let these positive symtpoms of exercise drive your motivation to seek assistance and begin to move with a purpose…..Let the journey begin! 

Weight Training vs. Cardio

 Weight training burns twice as many calories as high-intensity cardio.  It took me a while to convert, but once I incorporated weight training sessions into my workouts I quickly bore witness to its benefits.

 It discourages me when I hear so many people are averse to weight training – women in particular, who fear they’ll bulk up like Arnie Schwarzenegger if they lift a couple sets with 10-pound dumbbells. Believe me, the feminine frame isn’t made for a body builder’s physique. Female body builders are only built that way because they consume a special diet, with the aid of supplements, and lift extremely high amounts of weight in a structured program to look that way. For the rest of us, weight training will simply tone your muscles and raise your metabolism, which in turn causes you to burn more calories. Once you start weight training regularly your body will be able to burn far more calories throughout the entire day – even while you sleep – a benefit not reaped from even the highest-intensity cardio workouts.

Weight training is especially important for those of us who are 30 years of age and older. A bi-weekly bout of weight training can help to reverse the natural decline in your metabolism. It also offers excess energy and strengthens bones, which for older women will lessen your risks of developing osteoporosis. It will also elevate your mood naturally during menopause. That’s not to mention the added endurance and energy, plus the improvements to your balance, coordination, posture and overall strength and confidence. Ricardo and I discussed this today on his radio show “Embracing Health” on 89.1 WBCX, there is so much to be learned about the science behind exercise. CLICK HERE Fitness Special Edition: New Studies Showing How Resistance Exercise Lowers Need for Insulin in Gestational Diabetes; Current Trends on How Physical Fitness Programs are Being Incorporated in Disease Prevention and Disease Treatment Plans, Including Cancer; How Yoga May Combat Fibromyalgia Symptoms

 If you’re looking to begin a weight-training program then brace yourself for a ton of benefits. Don’t shy away because you think you’ll have to spend a huge amount of time exercising. Studies show the body benefits from merely 30 minutes three times a week, so take the time to burn extra calories and find all the benefits of a strong healthy body. Find a local class similar to our “30 minute - resistance band” class here at The Body Sanctuary,Inc. these classes offer benefits with minimal time invested. Please feel free to comment and let us know your strategies or road blocks to health and regular exercise sessions.