Food Bites with Dr. Hyman – Summertime Success

/0 Comments/in

Here is some great advice from Dr. Mark Hayman. Enjoy!

Dakota C asks: Do you have any tips for staying successful on Dr. Hyman’s programs during the summertime?  Please help me navigate the best ways to stay on track!

Dear Dakota,

No matter where you live, summer can be a bittersweet time of year. For most, summertime means a relaxed lifestyle filled with longer days, warmer weather, and time off from school and work to enjoy the outdoors and hopefully some vacation time.

Along with the warmer weather and outdoor activities comes the pressure (both internal and external) to get your body “beach ready.”  This leads us to worry about sticking to our diets despite the abundance of treats – ice cream, burgers on the grill, and s’mores.  This is a great question to kick off the summer season; read on for tips to eating a healthy diet, exercising, and enjoying an UltraHealthy summer.

  1. Eat smaller, nutrient-dense meals every 3-4 hours and make sure to include the right mix of carbohydrates. Eating small meals more frequently and including protein with each meal helps to control blood sugars more easily. A typical meal featured in my programs includes calories that come from 15 to 30% carbs, 30 to 40% healthy fat, and 30 to 40% protein.Clearly, keeping insulin down and controlling blood sugars are keys to a healthy diet and lifestyle.    But how do you figure out your ideal range of calories from carbs?  As I always say, there is no one-size fits all approach in Functional Medicine, which is why I always invite readers to experiment with the ideal combination of fat, protein, and carbs that works best for their individual biological needs.If all this talk about blood sugar, insulin, and carbs leaves you curious about what your ideal intake is, follow this general two-step rule:

STEP 1: Get to know YOU!  Learn what is going on beneath the surface in your body and you will be better able to feed yourself properly and achieve your ideal weight, ward off cravings, and cool off the inflammation that is making you sick, tired, and fat.  You need to think about your entire body as an ecosystem – each part dependent upon the whole to thrive.  While conventional medicine typically breaks the body into separate parts (such as skin vs.  gut vs. thyroid), Functional Medicine looks at how each of these systems impacts the other to determine our final health outcomes.

I suggest you take the self-assessment quiz that I use with my own patients to learn how your specific symptoms impact your total health and understand how to properly nourish yourself.  Remember, there are several triggers for a single condition which means that the reason you may require a certain diet might be completely different from the reason why someone else needs that same exact diet!

STEP 2: Determine your ideal carbohydrate intake.  Click here to view a chart that will help you determine your carb intake needs based on your personal health status.

Remember:  food is information that communicates messages of health or sickness with each bite.  So make each meal a conscious choice to best nourish your body!

  1. Fast track your exercise routine with interval training. If exercise were a pill, it would be the biggest blockbuster drug of all time. Not only is exercise beneficial for your bones but studies show it enhances mood, increases energy levels, helps combat chronic disease by raising HDL, manages weight, and leads to healthier sleep patterns.  Knowing this is one thing; acting on it is another.I always say make exercise fun by weaving it into your summer plans.  Play Frisbee at the beach, ride bikes at the park, walk to the farmer’s market, hike to a beautiful destination before napping under a shady tree, or rent a kayak for date night instead of heading to your favorite restaurant. As important as it is to have fun, ensuring you exercise smarter, not harder, is critical to making the most of your exercise routine.  Use interval training to help maximize your time while relaxing with friends, not logging hours at the gym! Interval training relies on bursts of activity that elevate your heart rate to its max, followed by a brief cooling down activity before you begin the next interval cycle of high intensity aerobic activity.  Whether you swim, walk, run, dance, hike, or bike, switch up the intensity and it will help to achieve better results.
  2. Make this summer one where you smile a lot! Experiment with the following to invite more relaxation, well being, and joy:
  • Get more rest – take a 20 minute nap, read a book, watch a funny movie, get a massage, or sit quietly journaling
  • Stay hydrated – drink lots of water; switch it up by adding fresh lemon or lime or blending in fresh watermelon with mint – not only does this make a delicious, refreshing thirst quencher, it also adds important electrolytes back into your diet
  • Make meditation a priority – find an app like Headspace or Insight Timer to help incorporate meditation every day – even if only for 5 minutes
  • Eat your sunscreen – antioxidants naturally project your body’s skin cells from the inside out; eat more brightly colored vegetables and fruits like blueberries, watermelon and cherries
  • Shop locally and eat fresh – check out local harvest for your nearest farmer’s market
  • Connect – hang out with your friends and family more and definitely stay connected to our community and of course, me.

Wishing you health and happiness,
Mark Hyman, MD.

GROUNDING – THE ULTIMATE HEALING TECHNIQUE?

/0 Comments/in

We are finding more and more awareness about “Grounding”. We came across this article and thought we would share with.

The amount of barriers to healing is a long and sordid list, with a dirty food, water and air supply sitting at the top. Combine that with a poor relationship with the sun and the earth, and true healing becomes very difficult. However, if we can reignite our connection with the earth by grounding, we may find healing becomes a lot easier.

What is grounding?

Grounding, also known as earthing, is based on research showing that having a connection to the earth’s electrical energy promotes physical well-being. This connection is made between the electrical frequencies of the human body and that of the earth, which can be achieved directly (e.g., barefoot in grass or on a beach) or by proxy through grounding technology.

Turns out, its one of the core foundations for true health and an absolute requirement for healing the body.

The pioneer and the science

Clinton Ober, a recognized pioneer in the concept of earthing, knew that the earth’s surface is made up of negatively charged ions, which contain extra electrons. These electrons have the ability to reduce positive charges, like those of free radicals. Free radicals circulate in our body looking for electrons in order to be complete, and once they do, they are “neutralized” and no longer contribute to inflammation in the body.

Ober finally received support in 2004, after many years of personal research, when the Journal of Alternative and Complimentary Medicine published one of his studies. The results showed that “earthing during your sleep resynchronizes cortisol secretion more in alignment with its natural, normal rhythm.”

This research has provided us with a whole new way to appreciate the earth, and that we need to ditch all those things that interrupt our connection with this healing resource.

Conditions improved with grounding

The key factor that seems to be linked with earthing is the reduction of inflammation. Since there are over 80 chronic diseases associated with inflammation, including cancer and type 2 diabetes, earthing could be one of the greatest “rediscoveries” of our time.

Studies have indicated several benefits to your health while earthing, including:

  • Improved sleep
  • Decreased pain and inflammation
  • Enhanced immune system
  • Reduced anxiety and stress
  • Improved gastrointestinal symptoms
  • Improved cardiovascular function
  • Improved energy levels
  • Improved hormonal cycles
  • More dramatic healing for sports injuries
  • Reduced jet lag

An impressive list for simply getting back in touch with the ground. This is perhaps one of the simplest acts you can take in order to begin the healing process.

How we got disconnected and how we can hook back up

We have insulated ourselves from the earth primarily through shoes with rubber or plastic soles. This daily practice with little to no reprieve has consistently unplugged us from the healing negative charge of the earth.

The most effective way to get grounded again is to get your bare feet in the grass (slightly wet is best), dirt, sand or salt water for 20-30 minutes a day (gardening with bare hands will also provide a connection). If you live close to water, walking in close vicinity to it will improve the experience. If these are not reasonable options for you, then consider grounding technology like earthing sheets, mats, car seat covers and sandals which will essentially do the same thing.

Keep in mind that concrete is a good conductor as well, as long as it is not sealed or painted, but materials like asphalt and wood will not allow electrons to pass through so are not suitable for grounding (which makes barefoot travel in the house typically useless). Also, the higher up you are in a building, the more removed you are from the surface of the earth, which has additional negative implications.

Some of the worst places for EMF’s that make grounding even more important is airports, airplanes, and working on a higher floor with banks of computers in a high rise building. All these places put off considerable EMF’s, and this is when grounding is even more important.

If this is new to you, don’t feel bad. Most people are still unaware of grounding and all the other factors that stop you from healing your body.

If you are done with guessing on how to become healthy again, check into our 8 week online health program – THRIVE.

Sources:

http://www.naturalnews.com/043549_earthing_healing_techniques_inflammation_relief.html

Chris and Tracie Vlaun Featured for the second time in the WSJ

/0 Comments/in ,

Miami Beach’s V art of Wellness founders features for the second time in the What’s Your Workout Section of the Wall Street Journal.

Check it out:

http://www.wsj.com/articles/re-create-your-gym-workout-in-your-own-backyard-1433785298?mod=wsj_nview_latest

2nd Feature in the WSJ

2nd Feature in the WSJ

Super Power Shake

/0 Comments/in

By Christopher Vlaun

After hours of training outdoors we all know that it is paramount to replenish the body with powerful nutrition. During our high season in Miami Beach we could easily clock in 5 or more hours on the beach training. Sometimes logging in 10+ miles running along with participating in many exercises for demonstration sake or just to (get in it for the fun of it).

Over the years I have experienced the effects of many recommended shake blends, but none fuel and refuel the body the way that this mix does. Here are a few of our highlighted key go-to faves that I love to incorporate.

shake

 

First go-to is: E3 SpirulinaLive – 

is a nutrient dense aquabotanical. Our spirulina is never dried or processed. It is frozen fresh as a liquid and closest to its natural state, providing easily absorbed and assimilated nutrition.

E3 SpirulinaLive has 60-70% complete protein, including all 8 essential amino acids and 10 non-essential ones. This revolutionary breakthrough superfood algae also contains valuable nutrients including Phycocyanin, GLA, B vitamins, Calcium, Iron, Magnesium, Vitamin C, EFAs, Chlorophyll and more.

Second go-to is: Bee Pollen – 

Bee pollen is rich in nutrients – According to Royden Brown in his book, Bee Hive Product Bible, bee pollen contains all essential amino acids, 28 minerals (including calcium, magnesium and iron), 12 vitamins (including vitamins B, C, E and D), 11 enzymes and coenzymes, 11 carbohydrates and 14 beneficial fatty acids.

Improves skin and treats skin conditions – According to Dr. Lars-Erik Essen, a Swedish dermatologist who pioneered the use of bee products for skin issues, bee pollen’s high concentrations of nutrients provide skin-boosting properties when applied topically: “[Bee pollen] seems to prevent premature aging of the cells and stimulates growth of new skin tissue,” says Dr. Essen.

Aids the cardiovascular system – Spectral analysis confirms that bee pollen contains large concentrations of rutin, a bioflavonoid that is known to strengthen blood vessels and capillaries, aid with circulatory issues and stabilize cholesterol levels. Moreover, rutin’s proven anticlotting abilities can help guard us from heart attacks and strokes.

Potent natural energizer – Considering that the average bee pollen granule is comprised of 55 percent carbohydrates and 35 percent protein, it shouldn’t be a surprise that it is a significant source of natural energy. Consuming one serving (1 tablespoon) of bee pollen before hitting the gym, for example, will certainly improve the length and quality of your workout. Moreover, bee pollen’s impressive protein content makes it a great supplement for bodybuilders.

Learn more:  http://www.naturalnews.com/043552_bee_pollen_skin_health_fertility.html#ixzz3bpdD142p

 Third g0-to is: Raw Maca Powder –

Maca is the powdered root of the Lepidium Meyenii plant. Known for its ability to support healthy energy levels, maca has been used by the Incas as a kind of “Incan superfood” for thousands of years.
It was considered a central part of the Incan diet when they built Macchu Picchu. When you incorporate Maca you begin to notice the difference in your awareness or energy levels. It’s a subtle but very real effect, and I believe maca is one of the superfoods that powered the ancient Incas.

Forth go-to is: White Chia by Heath Warrior –

Another staple superfood of the ancient Aztecs, chia seeds, as a source of strength. Chia nourished their children, fortified their messengers, and powered warriors going into battle.

Chia seeds are one of the highest known sources for omega-3 fatty acids, containing 7.5 times more of these essential oils per ounce than salmon.

They provide more protein than any other seed, and a complete protein to boot. They are exceptionally high in fiber, which benefits intestinal health. The seeds contain five times as much calcium as milk, along with boron for healthy bones and high levels of B vitamins.

Lastly, Organic Blueberries –

Research shows that blueberries are one of the richest sources of antioxidants, the natural substances that fight damage caused by free radicals. In addition to helping prevent memory loss, these versatile and delicious berries have been shown to be effective in fighting chronic degenerative diseases, including cardiovascular disease, cancer, high blood pressure, diabetes, muscular degeneration, Parkinson’s and Alzheimer’s.

I recommend a single suggested serving size of each superfood along with a coconut water base, some ice and blend away. Enjoy!