Showing posts with label Nutrition. Show all posts

What have you forgotten?


In my previous post I was talking about the idea of transformation.  The evolution of self.

What does an ADHD & Nutrition Coach care about a persons internal messaging system?  What does any of this have to do with the other?  Lets explore that a minute...

I want you today, to take notice of your thoughts.  When you are trying something new or perhaps don't do something as well as you hoped, I want you to listen to the inner dialog you have with yourself around that.

What are you feeding yourself?  Are the messages negative?  Do they call you stupid or do they say things like, "There you go again, delving into something you had no business trying...".  Maybe you feel a great deal of fear in trying something new?  Perhaps the inner story is one of doubt and feeling incapable to even try.

Many times we allow these inner stories to play and re-play without any acknowledgement of them being there in the first place.  They are so comfortable.  These stories come from our past, fed to us by the environment around us.  If we have a big event in our lives it leaves its imprint on us in a very lasting way.

Part of my work with clients is to figure out what they've forgotten about themselves.  Too many times the ghosts of the past get in the way of all the good we've done on this planet.  It gets in the way of all the shiny nuggets you are entitled to remember about ourselves.

There is no greater agony than bearing an untold story inside you. ~ Maya Angelou


The reason we sit and explore your amazing history is to show you what you already have in you, that which you may have forgotten.  It is your proof.  I help keep the waters clear so you can see yourself perfectly.

What would happen to one of my clients, wanting to make change in terms of diet or life functions, armed with the understanding of WHO they truly are?

In a word, EMPOWERMENT.
ADD

Osteoporosis: Popping calcium pills won't do it folks!

Osteoporosis, or the the thinning of the bones, is a disease that will affect approximately 14 million people by 2020 if additional efforts are not made to stem this disease. Are you aware that it may be largely prevented with lifestyle considerations and treatment when appropriate? (241). http://www.iofbonehealth.org/facts-statistics

 14 million people by 2020 will have Osteoporosis if we don't change our lifestyle. 


The reality is that women are the populous most at risk here, and for a number of reasons.
  • Many women binge diet, losing weight too fast and lose the body fat required for bone health.
  • Our diets lack the proper nutrients required to build bones; the foods consumed are low in calcium.
  • Strong muscles build strong bones; women are less likely to lift weights and partake in other muscle building activities that create a strong skeletal system.
Bones need more than just calcium.  Many doctors will prescribe a high dose calcium pill and call it a day.  Unfortunately much of that calcium is wasted and excreted out in our urine.  Many of us consume too many of the the calcium depleting foods, giving little focus to the building ones.

So what are we doing now that can contribute to a diagnosis of Osteoporosis?

  • The calcium we consume is not a natural source.  It is shown that minerals, vitamins and other phytonutrients are best used by the body when derived from their natural source, not a pill.
  • We are deficient in supporting minerals: magnesium, zinc, manganese, copper and boron.  When we have an imbalance our bones weaken.  All of these are required for bone building.
  • Vitamin D is low.  Dr. Sears states in his Prime Time Health book that Prime Timers (30+) need 2000 IU daily.  Ensure it is Vitamin D3, not the other forms found.  Also consider an dropper style, oil base versus pill form to ensure absorption.
  • Too much animal protein.  Our body is always trying to keep a balance in terms of pH.  When we are too acidic from having eaten meat our body will draw on the calcium bank (AKA our bones) to balance it out.
  • Too much phosphorus.  Phosphorus is needed to build strong bones, in partnership with calcium.  The Standard American Diet has too much phosphorus present though.  Meat, processed foods and Pop/Soda are high in phosphorus, calcium will be depleted to balance it out.
  • Too much salt.  The salt seeks out calcium and both are excreted in urine.
  • Too much sugar.  This food item compels the body to excrete magnesium and calcium into the urine.
  • Too much medicine. Excess use of antacids can increase calcium loss.
  • Weak digestion.  The absorption of calcium is difficult as we age due to low stomach acid.
As Dr. Sears says, "There is more to Osteoporosis than simply downing more calcium". (Dr. Sears, Prime Time Health, page 145).


Dr. Sears, Prime Time Health, Page 148
Bone Builder Bone Breaker
Vitamin D Phosphorus
Calcium Animal Protein
Magnesium Sodium
Seafood Carbonated Beverages
Omega 3's Sweetened Beverages
Vitamin C Caffeine
Vitamin B Some Medications
Vitamin K Stress (Too much)
Folic Acid Sunlight (Too little)
Zinc Sitting (Too much)
Sun Light
Weight Bearing Exercises

What CAN you do to improve your bone health?

 There are many things you can start TODAY that will better your bone health!

  • Be good to your gut. Follow the Rule of 2's: Eat twice as often, eat half as much, and chew twice as long.  The better you chew and emulsify your food, the better it is for digestion and the easier it is for calcium and other minerals to be absorbed.
  • Feed your bones! The list below has a few options of how you can include calcium rich foods in your diet.  As we learned above we absorb and use calcium better when in it's natural form.  Not to mention many of the other minerals are found in these foods too!



Dr. Sears, Prime Time Health, Page 149
Food Calcium (Milligrams)
Yogurt, nonfat, 1 cup 450

Sardines, 3 ounces		 370
Parmesan Cheese, 1 ounce 336
Orange Juice, calcium-fortified, 1 cup 300
Tofu, 3 ounces 190
Salmon, 3 ounces canned 180
Collard Greens, 1/2 cup 180
Rhubarb, 1/2 cup 174
Spinach, 1/2 cup 136
Cereal, calcium fortified, 1/2 cup 100 - 200

  • Guidelines for Supplements: If your health practitioner is still requesting you take a supplement bear in mind these things:
    • Take in smaller doses more frequently ie: 500mg tablet twice daily
    • Calcium Citrate is usually preferred as it is better absorbed by the intestines, bypassing the stomach acid issue for some Prime Timers.
  • MOVE!!  The weaker muscular system the weaker the skeletal system.  You need to do weight bearing and muscle stretching exercises.  This triggers the body to reinforce bones which makes them stronger.

I will be supplementing this article with exercises that will help keep Osteoporosis off your radar!  Stay tuned!







Sources:
Dr. Sears, Prime Time Health, 2010.

http://www.iofbonehealth.org/facts-statistics
Exercise

What does L.E.A.N. mean?

We hear many catch phrases as it relates to the fitness and nutrition industry.  The word "lean" is one of them.  What does it mean in terms of the L.E.A.N. programs available at Breaking Barriers Coaching?  L.E.A.N. is an acronym for Lifestyle (how you live), Exercise (how you move), Attitude (how you think) and Nutrition (how you eat).  These are the 4 pillars of health that all of the programs through the Dr. Sears Wellness Institute are based on.

Each program uses the acronym a little differently though as the needs for each group are varying in their needs.   It is important to mention there are no products being sold or special diets to incorporate during ANY of these workshops.  These workshops are ALL educationally based and affordable for all groups because of it.

The L.E.A.N Essentials Program is for caregivers who have children ages 3 - 12 years old.  If you aren't sure if you have the time to commit to the 3 or 6 week L.E.A.N. Start Program or perhaps you've seen and heard it all and nothing has really 'worked' for you or your family and are feeling skeptical... Or it just seems like too much to try and figure out and you are feeling somewhat overwhelmed.  Whatever the reason this 2 hour, one time workshop is for you!


The L.E.A.N. Start Program is for caregivers who have children ages 3 - 12 years old.  This 3 or 6 week program is unique as it focuses on the caregiver learning about the right nutrition for their children's growing body in a way that is simple and easy to implement.  It is all about education and using what the caregiver knows already and building on it.  Just healthy, nutrient dense foods from the grocery stores they presently shop from.  They become a wise consumer and their child's advocate! L.E.A.N. in this case means that you are strong and healthy.


L.E.A.N. Expectations is a 3 part workshop for expectant mothers.  It focuses on helping mothers have a healthy pregnancy, a safe birth and a smooth transition into motherhood. L.E.A.N. in this setting refers to how you choose to divide your time and the daily choices you make, being physically active during your pregnancy, keeping a positive mental outlook and the body's intake of nutrients to foster optimal health.


Lastly is the Prime Time Program.  This workshop is designed for anyone in their 40's right up to 60+.  L.E.A.N. in this setting relates to the body using it's own internal pharmacy and its ability to do so.  This helps with the prevention of disease and injury or the repair of problems already present.

Lifestyle, Exercise, Attitude and Nutrition are applicable to all ages and stages of life.  These programs acknowledge that and teach individuals how to consistently apply them for optimal health.
L.E.A.N. Expectations

Newly Branded but NOT to Nutrition!

I've recently passed my certification to be a Dr. Sears L.E.A.N. Start Coach.  I couldn't be more excited!

Source: http://coachfederation.org/blog/index.php/4411/

Food has always been a passion of mine, understanding the connection it has to our performance both physically and mentally.  Learning  has also been experiential in the pursuit of my own understanding, so try, try, try is my motto! Having delved into a number of food systems and tried them on for size I can say I've learned a lot of interesting things.  Just a few off the top of my head: isolating one food or type of food has it's dangers if not well read, to follow that up... not everything you read is true (seems like a no brainer I'm sure!), and not every method out there is going to be a great fit for every body.

So with the above ideas firmly etched in my mind I looked for a certification program that was EASY for the person learning the information to incorporate in their own busy life.  The Dr. Sears L.E.A.N. Programs are just that, easy to use, understand and implement.  The program needed to be focused on food, JUST food.  I wasn't interested in selling anyone ANYTHING.  I just wanted a clear way to educate without feeling like I had a motive for my suggestions.  The client's health and that of their family is what concerns me.  With my Dr. Sears Certification I get to educate; no selling of products or shakes with lofty claims and even loftier price tags.

I wanted a program I believed in and would be proud to sing from the roof tops;  I found that too.  My clients will be eating whole, nutrient dense foods, found in their own grocery stores, armed with knowledge to protect their loved ones.  Who wouldn't want a job like that?!
L.E.A.N. Start
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