So, it’s Bathing Suit Season (BSS) eve and the panic has set in. Ready or not, here it comes and if you haven’t prepared for it, it certainly will intimidate you again this year. What will you do this year that you haven’t done in years past to make this BSS less dreadful? You ask yourself, “Can I get into last year’s suit,” and “If I can, how am I going to look?” Well, to look your best, it’s probably best that you feel your best as well.

I know this sounds as though I am speaking to women only, but I’m not. This applies to both men and women because at the core of wanting to look great naked, I mean in a bathing suit, is your health; and that crosses the gender line. By following this list of Dos and Do Nots you will display great health by how you look and feel.

1. Do Get Ample Sleep

The importance of sleep on your health has been well documented. Anything less than 7-9 hours of sleep a night will contribute to insulin resistance, the precursor to type II diabetes, heart disease, and cancer. Sleep deprivation leads to always feeling hungry, increased cortisol levels, decreased ability to focus and pay attention, weight gain, memory loss, a roller coaster of emotions, a suppression of immune function and an increased risk of falling asleep at the wheel or operating other heavy machinery. Obviously, these symptoms adversely affect your health and beauty. Not many people exude the beauty they would like when they experience these and other sleep deprived signs. A lack of sleep also creates bags under your eyes and a sunken eye look, elevates estrogen levels and a decrease in collagen production leading to increases in breakouts and older looking skin, respectively; hence, the term, beauty sleep. Regularly meeting your sleep needs will create a vibrant energy and zeal towards life that most find very attractive.

2. Do Not Drink Alcohol

Not only can alcohol consumption disrupt your sleep (see above), but excessive amounts can lead to cirrhosis of the liver, alcoholic fatty liver disease, and liver, mouth, esophagus, throat, and breast cancer. It can also suppress your immune system making you an easy target for other illnesses. Except for eating sugar, drinking alcohol does more to pack on the pounds than any other dietary misstep. Alcohol can also cause dehydration leaving you susceptible to the failure of basic body functions such as, joint lubrication, the removal of toxins from your skin, and proper digestion and elimination. This effect on your skin can leave you looking much older and worn down. Dehydration will also cause the dilation of capillaries under your eyes which will make the dark circles under your eyes more pronounced. Doesn’t exactly portray the sexy look you’re looking for this BSS, does it? Alcohol is clearly not the look-good, feel-good, be-healthy elixir it promises to be.

3. Do Cardio Exercise

Cardio exercise, or aerobic exercise, has many health benefits. It is a great stress and anxiety reducer, strengthens the immune system by increasing your white blood cell count, improves systemic circulation, makes your cardio-respiratory system more efficient, greater sense of wellbeing, and helps stimulate better brain function and cognition. Cardio makes us look very attractive as well. It sparks an energy, healthful sleep routine and self-confidence that other lifestyle behaviors simply cannot. Its anti-inflammatory effect can even help clear up skin blemishes such as acne. Aerobic exercise creates greater blood flow to the skin bringing healing nutrients to sun and environmentally polluted damaged skin. This added blood flow can also enhance collagen production, delaying wrinkles. All of this can give your skin a more youthful look that looks great come BSS.

4. Do Not Eat Sugar

On average, Americans consume nearly 30 teaspoons of sugar a day. This astronomical amount has led to an epidemic of various health issues. Fructose, which makes up 50% of sucrose (table sugar) and 55% of high fructose corn syrup, is metabolized by the liver encouraging the storage of fat. Glucose, the other half of sucrose and 45% of high fructose corn syrup, is stored in fat and muscle cells to be used as energy later. Fructose increases uric acid which leads to chronic inflammation, the foundation of several health problems per many health experts. Some of these health maladies include obesity, nonalcoholic fatty liver disease, insulin resistance, and type II diabetes, just to list just a few. Our microbiome, the gut’s bacterial ecosystem, helps to regulate our immune system, keep inflammation at bay, reduce leaky gut, maintain our nutrition absorption and control our blood sugar. Sugar feeds the bad bacteria in our gut and interrupts the overall proper functioning of the microbiome, leading to health complications, even poorer physical fitness.

Sugar’s effect on the country’s waistline is well documented, but did you know that it creates a phenomenon call “sugar face?” In short, sugar breaks down collagen, a protein that serves as connective tissue in the skin producing a more youthful look, and increases the size of your pores (by increasing testosterone) giving you a more rugged, aged look. Sugar’s dehydrating effect increases oil production leading inevitably to breakouts.

5. Do Lift Weights

The benefits of weight lifting have long since been known. Here is a list of just a few ways it promotes good health:

1. Prevents Osteoporosis
2. Helps Prevent Falls
3. Fights Depression
4. Improves Glucose Tolerance
5. Helps Lower Risk of Cardiovascular Disease
6. Reduces Inflammation
7. Lowers the Risk of Cancer
8. Alleviates Aches and Pains
9. Improves Sleep
10. Helps Lower Blood Pressure

Although these are reasons enough to get off the couch and start throwin’ some steel, it certainly not limited to this list. When we practice a healthy lifestyle, we are more likely to engage in other healthy behaviors as well. For example, weight training can propel us into eating healthy, managing our stress, and getting ample sleep. Unfortunately, the opposite is also true; smokers tend to be sedentary and eat less healthy.

Losing weight by changing your diet alone creates a smaller shape of what you already are; if you are pear shaped, then you will probably just become a smaller pear. It takes weight training to change your body shape; the more muscle added to your frame, the greater the transformation. Plus, muscle just looks way better. This can have a profound effect on how you look in that new bathing suite you’ve been waiting to show off.

6. Do Not Eat Foods That Cause Bloating

Almost 1/3 of Americans experience bloating, an expansion or swelling of the belly due to air. Not only do bloat-causing foods create gastric distress and discomfort, it can also be quite unsightly. Here is a list of some of the worst offending foods and types of foods you may want to stay away from if you are prone to gastric issues.

• FODMAPS (Fermentable, Oligosaccharides, Disaccharides, Monosaccharides, And Polyols). These are poorly absorbed small-chain carbohydrates in the small intestine that remain in contact until they reach the large intestine, where they are fermented by bacteria and attract water causing gastric distress. Here is a list of foods in which you may want to steer clear http://www.ibsdiets.org/fodmap-diet/fodmap-food-list/.

1. There is good reason the saying, “Beans, beans, the magical fruit, the more you eat, the more you …” was created. Soaking beans overnight can make them more digestible and less disruptive to your gut by reducing anti-nutrient (phytates and lectins) activity.
2. Gluten, which is found in wheat, barley, and rye. Instead, ask for a gluten-free menu or don’t use products that contain gluten when cooking.
3. Dairy, if you are lactose intolerant. Instead, butter and cream can be okay with some people who have problems with dairy. Also, coconut and almond milk tend to be okay with people who are lactose intolerant.
4. Sugar alcohols can wreak havoc on your gut causing bloating, especially xylitol and sorbitol. Erythritol tends to be easier to digest if you must eat it.
5. Beer… Enough said!
6. Broccoli and cabbage. Cooking these and other vegetables can make them easier to digest so don’t give them up just yet.
7. An apple a day doesn’t keep the bloating away. Try berries (blueberries, blackberries, raspberries, strawberries) where the sugar absorption affects the gut less due to its fiber content.

Avoiding the foods that create the unattractive bloating look will also make you “feel” better in your bathing suite. Nothing is worse than a bathing suit that no longer fits.

7. Do “Pre-Tan”

Pre-tanning before you hit the beach or pool-side can help prevent vacation-killing, cancer-causing sunburns. You only need a 10-15 minute, slight pink generating stay in the sun during midday to create the much needed UVB rays from the sun to produce vitamin D. As you get darker with subsequent pre-tanning “sessions,” less and less vitamin D is being absorbed. Vitamin D regulates the immune system and neuromuscular system as well as, helps with calcium absorption. Although there are plenty of concerns with vitamin D deficiencies (cancer, heart attack, diabetes, autoimmune diseases), there are concerns with vitamin D toxicity as well. Some of these problems include strokes, heart attacks, kidney stones, diarrhea, and vomiting.

If you are entering the BSS pale from winter hibernation, you won’t be able to stay outside long without the risk of getting a sunburn. It’s best to pre-tan before the BSS so you don’t have to miss out on any of the fun. Any way you look at it, it’s not very attractive to be white as a sheet or red as a lobster.

8. Do Not Use Chemically-Laden Sunblock

The largest human organ is the skin. Whatever creams and lotions that we apply to it can have a profound effect on our health. Unfortunately, we turn to various sunscreens to protect us from the sun’s harmful rays only to absorb toxic chemicals from the products we are told will protect us. Here are a few chemicals and their effects that are frequently found in sunscreens that are best avoided.

1. Oxybenzone – a hormone disruptor and cell damager that can lead to skin cancer;
2. Butyl-Methdiebenzoylmethane – creates a free radical environment in your body;
3. Octinoxate – a hormone disruptor that effects thyroid function;
4. Retinyl Palmitate – a carcinogen; and
5. Parabens – have been deemed xenoestrogenic – an estrogen disruptor found in malignant breast tumors.

One of the most harmful effects of sunscreens is that it prevents the production of vitamin D. The deficiency that this can cause can lead to all sorts of problems, such as cancer, poor bone health and immune function, dementia and other maladies. The best and safest sun protector is always long pants, a long sleeve shirt, and a hat. Staying indoors and only getting the sunlight you need for adequate vitamin D production is ideal. However, part of enjoying life is spending time at the pool, beach, baseball game, or amusement park; because of this, precautions must be taken. The Environmental Working Group has additional healthy sunscreen ideas here to better protect yourself from the sun.

9. Do Stay Hydrated

Although, maintaining hydration is one of the healthiest and easiest things you can do for good health, complicated health issues can occur when hydration levels drop below the acceptable line. Water makes up 60% of the adult human body and is essential for proper functioning. When 1-2% of that water is lost, thirst follows. With greater losses, signs of dehydration begin to manifest. Depending on its severity, dehydration can lead to:

1. Muscle Cramps
2. Constipation
3. Kidney Stones
4. Headaches
5. Blood Clots
6. Drop in Cognitive Function
7. Loss of Energy
8. Rapid Heart Beat
9. Mood Changes
10. Death

You’re at risk for dehydration if you:

1. Are diabetic – your body tries to rid itself of glucose through excessive urination;
2. Sweat excessively;
3. Are experiencing PMS – estrogen and progesterone influence hydration levels;
4. Are elderly, an infant, or a child;
5. Are taking certain medications;
6. Are vomiting, having diarrhea, or a fever; and
7. Drink alcohol excessively

One way to determine if you are dehydrated is to look at your urine. If it is pale yellow or the color of water you’re probably hydrated. If it’s yellow or orange, you are dehydrated and need water immediately. Another way to tell if you’re dehydrated is to pinch the skin on the back of your hand. If it returns to its normal position within a second or two, you are more than likely hydrated. If your skin stays in a pinched position, you need water. Although there is no science behind the drinking of 8-8 oz. glasses of water a day theory, it is a pretty good rule of thumb to keep you mindful of how much water you are drinking.

Chronic dehydration takes its toll on your looks as well. Dry skin, wrinkles, and sunken eyes probably won’t win you that much coveted upcoming bikini or Speedo bathing suit competition. Staying hydrated will help keep your skin look fuller, younger, and healthier.

10. Do Not Drink Sodas

One of the worst things you can do for your health is drink sodas. Its blood sugar, insulin raising affects have the potential of destroying your health. Many experts credit these sugary drinks to being one of the primary culprits of our obesity and chronic disease epidemics that we see today. As mentioned earlier, sucrose, table sugar, is made up of 50% glucose, 50% fructose. Glucose is burned up relatively quickly whereas, fructose is sent directly to the liver and store as fat. It is believed that this is the beginning of insulin resistance which ultimately leads to metabolic syndrome, diabetes, and heart disease. Sodas contain High Fructose Corn Syrup which is comprised of 45% glucose, 55% fructose. This makes sodas sweeter and even scarier for your health.

See the above section on sugar for soda’s effects on your skin. Suffice it to say, soda’s inflammatory effects can not only create skin problems, but will exacerbate problems that already exist. This can lead to a more aging looking skin; not a look most people strive for during BSS.

Disclaimer: The purpose of this article is to share Rusty Gregory’s experience, education and research on the topic at hand. The contents of this article are the opinions of Mr. Gregory and should not be used for medical advice, diagnosis or treatment. Consult with your licensed physician or healthcare provider about your specific health needs. Be smart with the lifestyle choices you make and all your health-related decisions.

In my last article, 10 Ways to Boost Your Testosterone Levels Naturally, I discussed several natural ways to get your “motor” up and running again; libido tends to go as your testosterone levels go. As a follow up, I thought that an article on erectile functionality would be appropriate and timely.

I don’t think a day passes without a conversation with one of my clients regarding the multitude of health benefits of positive lifestyle behaviors. If we treated our bodies the way they are supposed to be treated many of the health disorders seen today would be eradicated. One of those ailments, erectile dysfunction (ED), is certainly one of them. ED, or impotence, is the inability to generate an erection hard enough to sustain sexual activity to its completion and affects approximately 30 million men. Because of individual differences and multiple variables involved in a man’s libido, it is extremely difficult to establish a normal level. Therefore, this article is designed to help you identify and maximize your current situation.

Although there are several modes of medical treatments for ED, none of which sound too arousing; surgery, implants, vacuum pumps, and medications. I don’t know about you, but I’d rather approach it the all-natural way first. Whatever it takes, this stuff is mega-important, both for your overall health and for your sex life. Therefore, to properly address the issue of ED, it’s important to understand its causes.

Causes:

1. Certain Medications – High blood pressure medications, antihistamines, and antidepressants among others can inhibit performance in the bedroom.
2. Unhealthy Diet – Food intake that leads to arterial blockage and/or low energy levels can make an erection difficult to obtain.
3. Relationship Problems – Relationship problems such as, poor communication, can lead to a reduction in sexual desire and an inability to generate an erection satisfactory for sexual activity.
4. Unmanaged Stress – Work, financial, or relationship stress can wreak havoc on the ability to become erect and perform intercourse adequately.
5. Early Onset of Cardiovascular Disease (Metabolic Syndrome) – Smaller arteries become blocked before larger ones indicating that arteries supplying blood for erections are occluded and can be a precursor to cardiovascular disease.
6. Excessive Alcohol – A reduction of blood flow to the penis and release of nitric oxide (temporary or situational ED) caused by excessive alcohol, will dampen the mood and make intercourse very difficult, if not impossible.
7. Recreational Drugs – Heroine, marijuana, cocaine, amphetamines, and barbiturates are just a few drug categories that can leave you feeling less than stimulated.
8. Certain Health Conditions – Parkinson’s disease, Alzheimer’s disease, brain or spinal cord injuries or surgeries, multiple sclerosis, and metabolic syndrome (high blood pressure, high blood sugar/insulin, obesity, heart disease, collectively or individually) are just a few health problems that can damage your erection-generating capabilities.
9. Smoking – Smoking damages veins and arteries and nicotine contracts those same veins and arteries leading to a restriction of blood flow necessary to create and maintain an erection.
10. Depression – A “disconnect” between the chemicals given off in the brain to the sex organs occurs during depression; a loss of interest in sex often ensues.
11. Inadequate Amount of Sleep – Sleep deprivation = a decrease in testosterone and venous and arterial constriction; enough said.
12. Low Testosterone Levels (Low T) – When combined with other ED risk factors involving blood flow restriction, low T levels can have a devastating effect on obtaining an erection. However, with no other ED risk factors, low T doesn’t seem to create as much of a problem.
13. Fear of Intimacy – The fear of getting too emotionally close to another person can lead to ED. Past abuse (emotional, physical, sexual, and psychological) can also lead to issues with producing an erection.
14. Performance Anxiety – Men can become anxious about their ability to obtain and maintain an erection once they have “lost” an erection or two and meeting their partner’s expectations. Whatever the cause, anxiety often creates a constriction in blood flow and loss of confidence in performance.
15. Traumatic Pelvic Injuries or Prostate Disease Treatments – Injuries leading to damaged nerves and blood vessels associated with erections can put shut-down erections quick.

As I do with most of the articles I write, I apply the Five Pillars of Health, diet, exercise, stress, sleep and environmental and household toxins / chemicals to the topic at hand. Why? Because so many of our modern diseases would be lessened or even eradicated if we regularly practiced the five pillars. Like with any other health-related issue, prevention is always the best treatment with ED. Let’s look at each of the Five Pillars of Health and how they specifically influence erectile dysfunction.

1. Diet

Is there anything not affected by what you eat? Eating foods that contribute to vessel blockage are an erection no-no. Sugar, grains and industrial seed oils create an inflammatory environment in your body that sets the table for insufficient blood flow to your nether regions. Eliminating these items from your diet should be the first step you take in changing your diet.

The next step is to add nutrient-dense, organic, grass-fed, wild-caught, and pasture-raised real food to your daily intake. Unless you have an intolerance or allergy to foods that fit this description, they tend not to be inflammatory. Eliminating sugar, grains, and vegetable oils will help you lose excess body fat, another cause for erectile dysfunction. Some foods that assist in vasodilation of blood vessels and/or help increase testosterone include:

1. Spinach – magnesium that reduces blood vessel inflammation increasing blood flow;
2. Dark Chocolate – flavonoids to improve cardiovascular health;
3. Ginger – improves blood vessel health which increases blood flow;
4. Green Tea – catechins that fights free radicals and reduce blood vessel inflammation;
5. Salmon – the omega-3 fatty acids in salmon increase dopamine levels increasing blood flow;
6. Eggs – the choline in eggs activates the production of nitric oxide which relaxes blood vessel flow to the nether region;
7. Shiitake Mushrooms – a choline powerhouse;
8. Liver – jam-packed with zinc which helps prevent the conversion of testosterone to estrogen;
9. Grass-Fed Beef – loaded with vitamin B12, a vitamin, when deficient has been linked to ED; and
10. Almonds and Broccoli – great sources of vitamin E that improves blood flow throughout the body.

2. Exercise

As if you needed another reason to exercise, it can jumpstart the nether regions as quick as anything. The key here is consistency; an ongoing comprehensive exercise program consisting of different modalities will keep interest high and physical fitness benefits extensive as they relate to warding off ED.

1. Cardiovascular Training – Regular cardiovascular training reduces stress, improves circulation throughout the body, and boosts energy levels. Any one of these benefits can be enough to restore proper sexual function, but all three are sure to have a profound affect.
2. Resistance Training – A progressive resistance training program reduces stress, improves circulation, and increases one’s self-confidence and self-image. Self-assurance and its positive mindset alone may produce the needed impetus to restart the emotional and psychological hit caused by ED.
3. Kegel Exercises – Kegels are exercises that strengthen the muscles of the pelvic floor and they’re not just for women anymore. Stopping your stream of urination will help you identify the muscles you need to strengthen. Tense these muscles at different times of the day (in different body positions) to achieve the desired effect. A 5-second hold for 8-10 repetitions 3 or 4 times a day should do the trick.
4. Yoga – A reduction of tension and stress and an improvement in breathing and relaxation that is brought out with a regular yoga workout program goes a long way to combat the mind-body issues associated with ED. Additionally, several poses improve blood circulation specifically to the pelvic area making yoga a great way to eliminate any ED issues.

3. Stress

It’s a foregone conclusion that managing stress is imperative to sexual health; as the mind goes, so too goes the body. Here are a few stress management techniques that can help you gain control of your stress and help keep cortisol levels at bay. These activities and other de-stressful practices require regular participation to see consistent benefits.

1. Exercise – The endorphins secreted during exercise and the overall muscular tension release contribute to the psychological and physiological reduction in stress. Also, an increase in blood flow and respiration leads to a more positive outlook on life.
2. Write in a Gratitude Journal – Maintaining a grateful frame of mind increases emotional well-being, encourages a more positive mood, and improves overall life satisfaction. Because of this, people tend to appreciate relationships and life’s circumstances more. Typically, this lends itself to a healthier, happier, and more purpose-driven life. So, try writing three things you are grateful for every day, you may be surprised as to how much it lightens your spirit.
3. Mindfulness Meditation – Having a non-judgmental awareness in the present moment increases your appreciation of life. As you practice the art of mindfulness, you will notice a decrease in blood pressure, anger, sadness, and even fear. The key is to remain in the moment and acknowledge judgments but set them aside, don’t focus on them.
4. Deep Breathing Exercises – Sitting in a comfortable chair wearing loose fitting clothes, mentally relax any tension found throughout your body. Take 10 breaths (filling your lungs) with each inhale slightly longer than the one before. Maintain focus on your breathing throughout. Add a second to each breath in duration, i.e. breath number 1, 1 second; breath number 2, 2 seconds, and so on. Continue with a slow exhale on each breath and a judgment-free approach to your thoughts and feelings.
5. Take a Warm Bath – A terrific way to release tension and relax after a stressful day.
6. Listen to Calming Music – Music can relax you or get you amped up. Calming music can put a nice touch on the end of a stressful day.
7. Engage in Something Fun Everyday – A momentary “escape” from a stressful day can lighten your mood and improve your outlook. This can generate new ideas and opportunities to address your stress.
8. Connect with Others – Communicating with other people who you perceive are empathetic to your plight is the most calming thing you can do. Connecting with a good listener can provide you with the peace needed in the moment.
9. Massage – A massage soothes like a warm bath, but its ability to diminish aches and pains can reach beyond the scope of a bath taking relaxation to a whole other level.

4. Sleep

Sleep deprivation elevates cortisol and testosterone production, a double whammy. Most testosterone is produced during the REM stage of sleep. The perfect storm of ED is created by skipping out on sleep. If the reduction in testosterone doesn’t get it done, then the packing on of those unwanted pounds from the increase in cortisol levels certainly will. Sleep apnea has also been shown to effect blood flow to the nether region leading to ED. Due to its interruption of the sleep process, it too can depress testosterone levels furthering the ED problem.

Here are a few tips to help you get that good night sleep needed for proper sexual functioning. Also, check with your health care provider for additional information on this topic.

1. Turn off all your electronic devises at least an hour before bedtime. Remove as much blue light as possible.
2. Set the thermostat between 64 and 68 degrees.
3. Your bed should be for sex and sleep, not a work-station, man-cave, or internet surfing platform.
4. Establish a routine bedtime and waking time.
5. Avoid caffeine late in the day.
6. Limit alcohol consumption.
7. Avoid foods that contain theobromine (dark chocolate, cocoa powder, chocolate candy) late at night. Theobromine has caffeine-like properties.
8. A regular exercise program early in the day can help produce the necessary melatonin for a great night’s sleep.
9. Turn lights and sounds down as the evening progresses to produce a calming environment for sleeping.
10. A CPAP (Continuous Positive Airway Pressure) machine can help with sleep apnea issues.

5. Environmental and Household Toxins / Chemicals

We all know someone who is otherwise healthy, but “mysteriously” has a life-threatening heart attack, is diagnosed with cancer or some rare disease, or has sexual dysfunction. Well, a toxin in your environment could be the culprit. Each one of us is polluted with hundreds of inorganic compounds throughout our lives, whether we have pick them up through living in a toxic environment or if they have been passed down to us from mother to child. Toxins are capable of not only wreaking havoc on your health immediately (in large doses) but also in smaller doses over time. Although it’s impossible to eliminate all toxins you could possibly encounter, you can at least improve your own living environment.

Here are some to look out for when purchasing products for your home or office to guard against ED specifically.

1. Bisphenol-A (BPA) is a chemical found in hard plastics. It is believed that BPA enters the body and mimics estrogen interfering with male sex hormones.
2. Triclosan found in antibacterial soap may disrupt hormones, i.e. lower testosterone.
3. Toxic Metals that are found in tap water, gas fumes, car exhaust, pesticides, solvents, oestrogen based chemicals, pollution, radiation, benzene, boron, mercury, lead, copper and nickel can lead to ED.
4. Certain Occupations can pose higher risks of prostate cancer such as, painters, factory workers where BPA and other similar chemicals are produced, farmers and tire plant workers which leads to ED.
5. Cellphones worn on the waist or carried in a pants pocket may contribute to ED.

With so many health maladies directly related to the way we live our lives, it’s no wonder why we have a health crisis in this country. Identifying the offending causes and how to make healthy lifestyle choices will go a long way in improving our chances of not falling victim to the diseases brought on by a lifestyle of care-free living.

Disclaimer: The purpose of this article is to share Rusty Gregory’s experience, education and research on the topic at hand. The contents of this article are the opinions of Mr. Gregory and should not be used for medical advice, diagnosis or treatment. Consult with your licensed physician or healthcare provider about your specific health needs. Be smart with the lifestyle choices you make and all your health-related decisions.

So, what constitutes the low back and why is it so susceptible to injury? The low back is generally regarded as the five lumbar vertebrae (L1-L5). If you make a straight line from your belly-button to the same spot on your back, you will find that L1 is located a little higher than that spot and L5 slightly below your beltline (guys). This area supports the weight of the upper body and takes a hit every time you bend over to pick something up incorrectly (L5 and S1, specifically). An injury to this area can not only send pain down your leg (sciatica), but also from one side of your back to the other.

Sitting for prolonged periods of time not only produces tight and weak muscles of your body’s core (muscles from above your knees up to your rib cage) leading to back pain, but increases the risk of premature death of all causes according to a study of older women in the American Journal of Preventive Medicine. This study indicated that even those people who exercised regularly suffered from early death if they sat too long. The answer, get up and move around throughout the day. Not only will you lower your risk of early death, but your back will thank you for it as well.

Extended sitting, in effect causes various forces to act on the rotation of the pelvis. These forces tilt and rotate the pelvis causing stress to the lower back. This is just an injury waiting to happen. Bending over to pick something up, twisting or turning in everyday movement, or standing too long can have an extremely painful consequence. Weekend warriors also beware. Strenuous workouts on the weekend preceded by a week of sitting in a car and at work is a recipe for disaster for the health of your back. Attention to your back daily will go a long way to keeping it strong and healthy.

The good news is most back pain can be prevented and relieved. The following is not meant to be a lengthy, put your workout clothes on, head to the gym, and get sweaty workout. Instead, it is a quick help to strengthen and stretch the quadriceps, hamstrings, gluteals, low back and abdominal muscles while remaining five feet from your desk. These muscle groups directly affect the position of the pelvic area and require the appropriate amount of strength and flexibility to balance each other out. A muscle or group of muscles that are too tight or weak relative to the other muscle groups that form the core area, create a pelvic tilt, either anteriorly or posteriorly, resulting in poor posture. This sequence of exercises will help relieve back pain that is associated with poor pelvic posture by creating proper musculoskeletal balance; and if done several times during your work day, will interrupt your long periods of sitting that contribute to an increase in premature death.

If any of these exercises / stretches cause pain, stop immediately. Do not power through the pain thinking it is a good thing. This will only do more harm. Consult with your physician or health care provider to get the proper care you need. If you are experiencing pain, significant weakness, numbness, or tingling down your leg, or have a drop foot prior to starting this program, seek your physician’s advice for your next step in treatment.

Wall Sits To Reduce Back Pain

Muscles Exercised: Quadriceps, Hamstrings, Tibialis

Procedure: Stand with your back to a wall. With your back touching the wall, slowly walk your feet out away from the wall (approximately two-three feet) as you lower your hips to a 90-degree hip angle. Your knees should also be at a 90-degree angle. Hold this position for 30-seconds. Placing a stability ball (optional) between you and the wall provides additional support for your lower back if your hips and lower back are in contact with the ball when you are in the sitting position.

Tip: Press the heels of your feet to the floor, not your toes or balls of your feet. This will help relieve any stress in your knees.

Optional Equipment: Stability Ball

Bird Dog For Back Pain Prevention

Muscles Exercised: Erector Spinae, Gluteals, Hamstrings, Rectus Abdominus

Procedure: On the floor, in an all 4’s position, raise your right arm in front of you so that it is parallel with the floor. Then, raise your left leg so that it is also parallel with the floor. Hold for 30-seconds. Lower your right arm so that your right hand is on the floor and your left leg so that your left knee is on the floor. Then raise your left arm and right leg and hold for 30-seconds.

Tip: Keep your hips parallel to one another and do not arch your back while performing this exercise. This could lead to an undue strain on your lower back.

Abdominal Crunches To Strengthen Core Support

Muscles Exercised: Rectus Abdominus, Transverse Abdominus, Internal and External Obliques

Procedure: Lie on the floor with your knees bent and your feet flat on the floor.  Cross your arms on your chest. This will allow for your neck muscles to be exercised as you lift your head throughout the movement. If you cannot perform the entire set due to neck fatigue, place your hands behind your head with just your fingertips touching. Interlocking your fingers behind your head encourages pulling your head and stressing your cervical spine. Raise your head and shoulders as high as you can with your chin facing the ceiling, not tucked. Keep your lower back on the floor the entire time. Once you reach the height of the repetition, pause momentarily (approximately 2-3 seconds); then, slowly lower your head and shoulders back down to the floor. Remember to exhale on the way up, and inhale on the way down. Perform 1 set of 10 repetitions.

Tip: If you feel pain or discomfort in your lower back, elevate your feet off the floor with your knees above your hips or slightly towards your head and shoulders. This “rounding” of your lower back will help alleviate undue stress to your lower back.

Quadricep Stretch To Help Back Pain

Muscles Stretched: Quadriceps

Procedure: Stand next to your chair. Place your left hand on the top of the chair to help you maintain your balance as you grab the top of your right foot with your right hand. Slowly pull your right heel towards your right buttocks while keeping your right thigh perpendicular to the floor. Stand as upright as possible with your lower back in a neutral position (not arched or rounded). Hold the stretch for 30-seconds, then slowly lower your foot to the floor. Repeat with your left leg.

Tip: If your quadriceps are too tight, you may have difficulty reaching or holding on to your foot. If this is the case, stand with your back to your chair and place the top of your foot on the seat of your chair while holding on to your desk for balance. A slight increase in stretch will occur as you raise your foot so that only the tips of your toes are in contact with your chair.

Hamstring Stretch To Protect The Back

Muscles Stretched: Hamstrings

Procedure: Stand facing your chair with your left hand on your desk or something stationary for balance. Raise your right leg and place your right heel on the seat of your chair. Without pointing your toes (toes pointing to the ceiling), slightly flex your right knee and bend forward at your waist keeping your back totally straight. Your left leg should also be slightly bent at the knee throughout the stretch as well. Hold the stretch for 30-seconds. Repeat with your left leg.

Tip: If your lower back feels pain or strain or you don’t feel the stretch in your hamstring, check your form; you may be rounding your back instead of keeping it flat. Also, if you only feel the stretch in the back of your knee, your knee is probably too straight, try bending it a little.

External Hip Rotator Stretch For Back and Sciatica Relief

Muscles Stretched: Gluteus Medius, Gluteus Minimu9s, Tensor Fasciae Latae, Piriformis (flexed hip)

Procedure: Sitting on the edge of your chair with your knees and hips at a 90-degree angle, raise your right leg and place your right ankle (lateral side) on your left leg (just above your left knee). Keep your back straight as you bend forward at the waist throughout the stretch. With both hands, slowly draw your right knee towards your left shoulder. Once you feel the stretch in your right gluteals, hold for 30 seconds. Repeat with your left leg.

Tip: Rounding your back during the stretch will reduce the amount of stretch you achieve. Also, pulling your knee towards your shoulder too quickly may result in a strain the hip area muscles; move slowly into the stretch.

Internal Hip Rotator Stretch for Back Pain Prevention and Relief

Muscles Stretched: Gluteus Maximus, Sartorius, Piriformis, Quadratus Femoris, Gemellus (Superior and Inferior), Obturator (Internus and Externus)

Procedure: Sitting on the edge of your chair with your knees and hips at a 90-degree angle, raise your right leg and place your right ankle (lateral side) on your left leg (just above your left knee). Keep your back straight as you bend forward at the waist throughout the stretch. With your right elbow or hand, apply slight pressure to your knee pushing it towards the floor. Once you feel the stretch in your right hip muscles, hold for 30 seconds. Repeat with your left leg.

Tip: Rounding your back during the stretch will reduce the amount of stretch you achieve. Also, pushing your knee towards the floor too quickly or too far may result in a strain the hip area muscles; move slowly into the stretch.

This simple routine performed several times throughout the day can not only alleviate low back pain, but also help prevent it. Pain due to poor posture will subside as your core gets stronger and loosens accordingly, allowing your pelvis to correctly position itself. Applying the Six Pillars of Health, diet, exercise, stress, sleep, gut health, and environmental and household toxins / chemicals as I do with all the health issues I cover is often sufficient to keep low back pain at bay. However, one additional safeguard that should be put into place is that of mindfulness. Movement with purpose, focus, and attention to detail reduces the chances of slips, trips, and falls as well as, mindlessly bending or twisting “funny” while lifting something heavy or moving to pick something up.

If you experience on-again, off-again low back pain, because of treating low back pain instead of preventing it, you may consider this program as a regular staple to your daily routine. A few minutes here and there can save you a significant amount of discomfort, absenteeism from work, and lost time doing the things you enjoy in life. If left unattended, chronic back pain can set in leading the way to other contributing factors that will only exacerbate your low back problems such as, weight gain, inactivity (more sitting), and so on. Chronic pain often leads to depression and a decrease in life satisfaction. This can have a crushing effect on your overall wellbeing and other lifestyle choices you make. So, an ounce of prevention really is worth a pound of cure when dealing with your low back and your entire health.

Disclaimer: The purpose of this article is to share Rusty Gregory’s experience, education and research on the topic at hand. The contents of this article are the opinions of Mr. Gregory and should not be used for medical advice, diagnosis or treatment. Consult with your licensed physician or healthcare provider about your specific health needs. Be smart with the lifestyle choices you make and all your health-related decisions.

Have you questioned your “manhood?” Has your sex drive gone caput? Are you experiencing erectile dysfunction, loss of energy, hair loss, a reduction in muscle mass and an increase in body fat? If so, you could be facing a low T problem. Although not fatal, in and of itself, it can leave you feeling a bit sluggish and, let’s be honest, less manly. Fortunately, help is on the way.

Testosterone, a male sex hormone produced primarily in the testes, serves to generate sexual desire, arousal and satisfaction, muscle and bone mass, healthy pain reactions and sleep and energy patterns, and even stir certain forms of behavior. It is also essential to produce sperm. Regular levels of testosterone range between 300-1,000 ng/dL, but varies in men of different ages.

If you or your healthcare provider suspect that your testosterone levels may be too high or too low, a test for “free” testosterone can be given. Much of the testosterone in your body is bound to the proteins sex hormone binding globulin (SHBG) and albumin. The rest, or free testosterone as it is referred to, and the albumin attached testosterone is most easily used by your body. The test for total testosterone measures all three. Finding the root cause, or functional approach, of a test indicating low T is important from a treatment standpoint.

Producing too little testosterone can be treated with hormonal therapy. Sounds great, right? Just take a shot and all is well. Not so fast…this can lead to fluid retention and unwelcomed changes in your cholesterol levels. Also, if insulin resistance is present, the enzyme aromatase is upregulated and testosterone is converted to estrogen. Who wants that? So, men with a low T test results should be cautious in their treatment approach.

As I do with most of the articles I write, I apply the Five Pillars of Health, diet, exercise, stress, sleep and environmental and household toxins / chemicals, to address the issue of low T. By regularly following ALL the 10 lifestyle behaviors listed below, you will improve your overall health, wellbeing and, as a side effect, your testosterone levels.

1. Intermittent Fasting

Intermittent fasting is eating all your calories during a certain period time. For example, eat all your day’s calories between 8:00am and 4:00pm and leave the rest of the day and night (4:00pm-8:00am) as your fasting period. During the fasting period, your body goes into fat burning mode as it utilizes it for energy. Fat loss is synonymous with testosterone elevation… a real double whammy! Additionally, for non-obese men, luteinizing hormone, a hormone that precedes testosterone in its production, is significantly increased with intermittent fasting. This, of course, leads to an increase in testosterone production. Another reason to fast is that it increases human growth hormone (HGH) levels. Because both HGH and testosterone are anabolic (building up) in nature, when one increases the other follows. Before you start a fasting program, it is important to be on a low-carb diet because of its effects on satiety and insulin levels. This will help prevent hypoglycemia (low blood sugar) and extreme hunger during your fasting period. Staying hydrated is essential during the fasting period so, keep water readily available and drink it often. Make sure to check with your health care provider before starting any fasting regimen.

2. Resistance Training

Resistance training has shown to increase testosterone levels in both the young and elderly. A single workout can be all that is needed to jumpstart a lagging testosterone level. Since elevated testosterone levels only remain for up to an hour post workout, it is essential to engage in a regular workout program to achieve maximal results over time. Important things to remember when lifting is 1) perform gross body movements that employ large muscle groups, like squats, deadlifts and bench press; 2) lift heavy rather than light weights, 8-12 repetition max (RM); and 3) make rest periods no longer than 45-60 seconds.

3. A Healthy, Vibrant Sex Life

By “vibrant” I mean frequent, active and exciting. This is important because testosterone levels tend to rise (no pun intended) with sexual activity and fall with little to no activity. Sounds like a use it or lose it proposition to me. Inactivity can also lead to erectile dysfunction making matters only worse. A regular sex life also enhances the emotional wellbeing of your relationship which will help reduce the stress that occurs when you’re not having enough sex. Stress, as we all know, produces the hormone cortisol, testosterone’s kryptonite, adding to the low T problem.

4. Consume Enough Vitamin D3

The connection between vitamin D and testosterone has been well established; the lower the vitamin D levels, the lower the testosterone levels; the higher the vitamin D level, the higher the testosterone levels. Although sunlight is the best way to get your vitamin D needs met, it can also be done through your diet and supplementation. Choosing a vitamin D3 supplement means that the vitamin is in ready mode for absorption. However, eating a diet rich in vitamin D is always better than supplement form due to its higher absorption rate. Vitamin D3 helps in the absorption and distribution of calcium in the body. Vitamin K2, not to be confused with vitamin K and its role in blood clotting, helps transport calcium out of the soft tissue and into the hard tissues to your bones and teeth. This is extremely important in warding off arterial blockage due to calcium buildup. So, make sure you consult with your health care provider when supplementing with vitamin D3 to ensure you meet your individual needs.

5. Avoid Estrogen-Like Compounds

So, ED, no not that ED, but endocrine disruption can wreak havoc on your testosterone levels. This occurs with different chemicals and environmental estrogens that interfere with the signaling of estrogen pathways like BPA and PCB’s. BPA is found in plastics, microwave cookware, metal food cans and other food packaging. PCB’s are found in electrical equipment in household items and in the environment, such as soil and water. These compounds can stay in your body for long periods of time negatively affecting your hormone levels. These and other xenoestrogens are also found in commonly eaten foods via pesticides and the hormones given to animals. Another commonly consumed item that has estrogenic affects is soy.

6. Ditch the Sugar and Grains

Eating a diet rich in sugar and grains will raise your blood sugar and stimulate the pancreas to secrete the hormone, insulin. One of insulin’s roles is to regulate the sugar in your blood and to store glucose (blood sugar) in muscle and fat cells. Over time, insulin spikes, in response to sugar and grain consumption, lead to insulin resistance and then ultimately, type 2 diabetes. As I stated earlier, insulin resistance can assist in the conversion of testosterone to estrogen. Once this occurs, your blood sugar is too high and insulin is no longer doing its job; testosterone bottoms out. Insulin effectively lowers the amount of testosterone you produce. Gluten, a protein found in wheat, barley and rye, disrupts the endocrine system in the body. Additionally, its interference with vitamin and mineral absorption can further lead to improper testosterone functioning. Gluten becomes a non-issue when all grains are removed from the diet.

7. Get Enough Sleep

Research has shown that a lack of sleep and low T go together; oftentimes not knowing which is causing the other. Studies have shown that sleep apnea, a reduction in sleep hours and other sleep disturbances lead to a decrease in testosterone levels. When you’re getting adequate amounts of sleep, testosterone is being replenished and cortisol is held at bay. This allows for normal levels to be maintained. As men age, a close correlation has been discovered between the amount of diminishing sleep due to an increase in urination during the night, etc., and a decrease in testosterone levels. Low T should be considered as a possible cause of the frequently cited symptom of fatigue in men.

8. Avoid Excessive Alcohol and Drug Use

I know, excessive is a relative term. According to your body, two to four or more alcohol drinks a day has been shown to have negative effects on your testosterone levels. It begins to provide the trifecta in blocking testosterone production by reducing Leydig cell production (cells that produce testosterone in the testicles) and creating cortisol and estrogen. Over the long haul, that can be devastating to your manhood. Most recreational drugs (cocaine, marijuana, recreational opiates – heroin and methadone, etc.) and several prescription medications (opiates found in prescription medications, beta-blockers, statins, alpha-blockers, ED medications, etc.) can also adversely affect testosterone output. However, this does not mean that you stop taking any medications without discussing it with your doctor first. A change in medication, dosage or treatment only by your doctor may have a more desirable effect on your testosterone levels.

9. Manage Your Stress

The stress hormone, cortisol has a suppressing effect on testosterone. Both cortisol and testosterone require cholesterol to be synthesized. If cortisol is snatching the available cholesterol for this process, less will be available for testosterone production. Since stress and low T share many of the same symptoms: impaired sleep patterns, lethargy, low sex drive, depression and moodiness; it is important to address your stress which will in effect alleviate some of your low T symptoms. To decrease your stress 1) exercise on a regular basis; 2) meditate and perform relaxation techniques; 3) take a warm bath at night; 4) get a regular massage; 5) get together with friends and laugh.

10. Important Testosterone-Generating Foods

As you might imagine, if lifestyle behaviors affect the production of testosterone, certain foods must do so also. This list includes foods that should be on everyone’s grocery list because they are nutritional powerhouses. Whenever possible, choose organic, grass-fed, wild-caught, and pasture-raised when purchasing produce, meat, fish and poultry products. One important thing to remember is avoiding foods high in phytoestrogens (soy based foods) is critical in elevating testosterone levels.

Pasture-Raised Eggs – The saturated fat, vitamin D, cholesterol, protein and omega-3 fatty acids found in both the yolk and egg white make eggs a testosterone producing dynamo.

Organic Cabbage – A phytochemical in cabbage called indole-3-carbinol, causes a reduction in estrogen making testosterone more effective.

Organic Asparagus – Not only does asparagus have aphrodisiac effects, its folic acid, potassium and vitamin E contents generate testosterone production.

Raw Organic Garlic – Garlic has shown to lower cortisol levels and increase testosterone production.

Oysters – Zinc is critical for testosterone production and oysters have their fair share of it.

Organic Spinach – This vitamin C and E containing, estrogen-lowering, magnesium-loaded highflier, has much to offer for overall health as well as a testosterone boost.

Wild-Caught Salmon – This omega-3 rich, magnesium heavy weight, helps strengthen testosterone levels by lowering SHBG which weakens testosterone.

Coconuts – The once demonized saturated fat make coconuts heroic in elevating testosterone levels.

Avocados – The nutrition found in avocados is nothing short of legendary. Its monounsaturated fat, omega-3 and vitamins A, B, C, D, E, K content, makes this epic nutrition profile more than capable of increasing the lowest of testosterone levels. Note: It isn’t as important to eat organic avocados due to the difficulty of pesticides and insecticides to penetrate avocados thick skin.

Wild-Caught Tuna – If the vitamin D found in tuna fish doesn’t raise your testosterone to historic levels, the zinc in it certainly will.

Organic Pumpkin seeds – Once again zinc is flexing its muscle in the form of testosterone producing pumpkin seeds.

Although these testosterone booster recommendations will help you revitalize your manhood, none of them work independently of one another. The more you engage in at the same time, the greater the effect. So, regularly engaging in these healthy behaviors will lead to not only an overall sense of health and wellbeing, but will keep you looking and feeling young.

Disclaimer: The purpose of this article is to share Rusty Gregory’s experience, education and research on the topic at hand. The contents of this article are the opinions of Mr. Gregory and should not be used for medical advice, diagnosis or treatment. Consult with your licensed physician or health care provider about your specific health needs. Be smart with the lifestyle choices you make and all of your health-related decisions.

Rusty Gregory has significantly impacted my life.  Being a former athlete and current basketball trainer at Austin Youth Basketball, I knew how to “work out.” I had not, however, come to a real picture of where my health was and how I could use exercise science and nutrition to positively impact my life and the impact I shared with others.  Here to the right is a picture… there are no shirt off pictures in 2015.  This is the best I have for an awkward “before” shot.

I began working out with Rusty in January of 2016.  Here are the bullet points of what we have achieved under his guidance and support.

1. I reduced pain in my sciatica prone back, neck, and knees by 30% in only two weeks thanks to a nutrition change he insisted I try.   This change allowed me to sleep and also to walk which accelerated the healing process.
2. 40 lb weight loss in 12 months. 30 of it coming in the first 6 months.  Focus was not on the scale, but on embracing food as fuel, avoiding “dieting” and learning nutrition.
3. Rusty helped me to eliminate the emotional setbacks of “getting back in shape” and accepting injury as part of the inevitable process of getting older. Rusty does not accept this and won’t let you either.  Mindset shifts are cool, but he backed it up with endless modifications to avoid injuries.  We exercised smart, safe, and then hard in that order.   Rusty has a Masters in Kinesiology and is a lifelong learner. I benefited from that knowledge and commitment.
4. Sleep and focus both improved due to having a plan I believed in. Trends and diets were thrown out and we had a clear plan personalized to me, my goals, and a timeline built on successful science, not sizzle.  There is no shortage of info out there and eliminating all of what might work and just following clear directions really had huge benefits of time and results.
5. My bodyfat percentage went from 25% to 15.4% and falling.

   

6. My blood pressure went from 130 over 120 to 119 over 85.
7. My waist size went from 39-40 to 34. My waist size as a college basketball player.
8. At age 51, my range of motion increased by an estimated 30% and more in problem areas.
9. 9 months after working with Rusty, I had a pain free day. I had been in pain so long, that I just accepted pain as part of my life.  To be 100% pain free was mentally transformational.  On a scale of 1-10 my days before Rusty were typically a 6-8 with 10 being the worst pain.  A year after Rusty, I have some zero pain days and some others in the 1-2 range.
10. For the first time in a long time, I don’t avoid a mirror. Sure, there are things athletically I want to continue to turn the clock back on… but I like who I am.  I am returning to be an athlete rather than an invalid.

Rusty Gregory has my highest recommendation.  Period.  When you are sick and tired of being sick and tired… see Rusty.  Your health deserves this. Yes it is an investment of time and money.  But what are the costs in time and money if you don’t take care of your health?  This Christmas was special.  For 2 years I could not hold up my then 7 and 8 year old without shearing neck pain.  She was probably 60lbs… and it killed me not to receive her hugs up in my arms.  This year we took a picture of me holding both my girls now heavier and older.  Almost 200 lbs.   No pain.  Thank you Rusty Gregory… you helped me change my life.   I hope 2017 brings health, happiness and love to all of your website readers.

If you have read any of my articles, you know that I am a fervid believer in the organic, grass-fed, wild-caught, nutrient-dense, real food way of eating. But, I wanted to write about America’s love affair with quite possibly the greatest food this planet has ever experienced … BACON! Let’s face it there are two types of people in this world … bacon-lovers and liars. The bacon craze, or mania as it is often called, that has hit the country over the last twenty years, is an enthusiastic zeal for all things bacon.

Carelessly, many people purchase bacon not realizing they are not maximizing their experience. The following information will draw awareness to this very issue and help make your bacon decision much easier or more confusing depending upon how you look at it. There are several things to consider before consuming the best bacon available (taste and healthfulness). Let’s take a look at what makes bacon great, its nutritional content, great taste, the curing process, how to best cook it and what to look for when bacon shopping.

Did you know that International Bacon Day is an unofficial holiday? It occurs every Saturday before Labor Day.

Nutritional Content of Bacon. How many times have you heard, “If it tastes good, it can’t be good for you?” According to this, any food that is delicious and contains any amount of fat should be condemned at all cost by our sugar-loving, fat-phobic, processed food-adoring conventional wisdom. Unfortunately, it is a total disconnect from what is truly tasteful and what our body really wants … meeting our body’s nutritional needs. Processed foods have been engineered such that it has changed how and what we view as delicious, oftentimes, leaving us nutritionally deficient.

Bacon comes from the pork belly of a pig. That said, fat is its most valuable nutritional asset. The following information is what makes bacon high on our body’s “to-do list.” Uncured, naturally-fed, pasture-raised pigs produce the healthiest meat. These happy pigs generate bacon that provides

• a generous portion of B-vitamins;
• good source of vitamin D;
• animal protein which is of higher quality than plant protein;
• 50% monounsaturated fat (which contains oleic acid – the same fat found in olive oil and aids in lowering inflammation);
• 40% saturated fat (we now know that saturated fat isn’t the heart disease demon we once though it was);
• the 10% not-so-healthy polyunsaturated fat (PUFA’s – high in Omega-6 fats, but if you limit other Omega-6 fats in your diet you should be okay);
• its low-carb, high-fat composition helps keep insulin levels low and hunger at bay.

Pigs raised in concentrated animal feeding operations (CAFO), are typically fed soy, corn and other grains which produce high levels of Omega-6 fatty acids in the bacon. This promotes inflammation and if done long enough with other unhealthy foods, chronic inflammation and disease. Their confined living quarters also create a stress on the animals that generates less nutritional products with their meat. These feeding operations also produce pork that is contaminated with bacteria that leads to disease. Oftentimes, these bacteria are resistant to antibiotics used in treating infected humans.

Did you know that bacon can be made from turkey, goat, beef, lamb and chicken meat although, pork is the most popular?

The Curing Process of Bacon. Curing is done as a preservation method used to ward off meat damaging bacteria by using salt, sugar and nitrates. Bacon is “uncured,” dry cured (salt) or wet cured (brined). First, uncured bacon can be a bit misleading in that it implies that the bacon is nitrate-free. However, celery salt is typically used on uncured bacon which releases sodium nitrite and nitrates anyway. So, why eat uncured bacon? Well, the curing process adds more artificial ingredients and sugar to the bacon which won’t benefit your health under any circumstances.

Second, dry cured bacon is bacon that has been typically rubbed with salt, sugar, Prague powder and sometimes black pepper (and other spices) for flavoring. Food manufacturers and homemade recipes may differ in the method and ingredients used. After the meat has been rubbed, it is refrigerated for 3-4 days. Then, the cure is reapplied to the meat side and refrigerated for another 3-4 days. The meat is then rinsed with water and cloth-dried and is ready to be smoked.

Third, wet cured bacon has four essential ingredients: salt, sugar, time and constant temperature. Each brine recipe may differ in ingredients, but may include maple syrup, rosemary, garlic and onions, to list a few. The bacon marinates in the brine at a refrigerated constant temperature for 4 days. The bacon is then removed from the brine and dried off.

Did you know that bacon is so loved that products such as bacon toothpaste, dental floss, drink ware, clothing, toys, chewing gum, scented candles, air fresheners and even cologne were created?

How to Cook Bacon. Factors including convenience, cleanup time, and crispy or chewy bacon should be considered when determining which method of cooking should be employed. Be careful of high-heat cooking used for crispy, well-done bacon. It is believed that nitrosamines (carcinogens) are formed as a result, potentially leading to serious health problems. Vitamin C, through the curing process or added to your meal, reduces the effects of these compounds. Once decided upon, any one of the following modes will produce all of the deliciousness that bacon has to offer. Like other great things in this world, when it’s good it’s great and when it’s bad, it’s still pretty good.

• Stovetop cooking is how my mother cooked bacon when I was growing up and is definitely my favorite because it cooks in its own bacon fat. Little did I know (and care) at the time that fat was bacon’s greatest contribution to my health; I just remembered how great it tasted!

  I recommend using a stainless steel or cast iron skillet because of the toxic chemicals given off from overheated (500+ degrees F) nonstick cookware. You will need a fork (large or small) or tongs to turn the bacon. I prefer to use a fork to stab the bacon … it just feels as though I have more control over it than with tongs. Once you have chosen the bacon you are going to eat (hopefully, healthiest you can find), place the desired number of slices into your pan. Cook on low-medium heat, flipping occasionally. When the bacon has been thoroughly cooked (a browning of the meat with no redness) to your liking place each slice on a plate covered with an absorbent paper towel to catch some of the grease. Keep in mind that the grease on the bacon may continue to cook the bacon for a short time after you remove it from the pan.

  Finally, turn off the stove and move the pan off of the burner. Once the pan has cooled, place several paper towels in the pan to soak up all of the grease. Remove the grease soaked paper towels and place them in the trash can. All of the liquid grease should be absorbed before you wash the pan in the sink. If you plan to use the extra bacon grease left in the pan after cooking your bacon for other cooking projects, pour the cooled grease in a jar and set it aside. Note: pouring hot grease into a jar could cause the jar to crack or break. Make sure to wipe down the stovetop where bacon grease may have splattered during the cooking process.

• Oven cooked bacon is an attractive cooking alternative for those who are tired of having to regularly flip the bacon and the splattering burns from the stovetop method. Using a cooking rack can help make your bacon crispier by cooking it from all angles and having it elevated above the fallen grease.

  Preheat your oven to 400 degrees F. Line a baking sheet with parchment paper to make cleanup easier. Place the slices of bacon close together to maximize your sheet space. Make sure none of them are overlapping to ensure even cooking and to prevent the slices from sticking together.

  Place the sheet into the oven and cook until the meat of the bacon is brown, not red. Cooking time will depend on the desired level of crispiness and the thickness of the bacon. Periodically check the bacon to see how quickly it is cooking. Once the bacon is done, remove the sheet from the oven and place the bacon slices on a plate covered with an absorbent paper towel to catch some of the grease. The grease on the bacon may continue to cook the bacon after you remove it from the sheet.

  Turn off the oven and place the parchment paper in the trash can for the easy cleanup. If you want to save the grease, wait until it has cooled and pour into a glass jar and set aside for later use. Scrub the sheet in the sink, dry and place in its designated spot.

• Microwave cooked bacon provides a short cooking time and virtually no cleanup. Its speed and convenience has many who are on-the-run as its primary users. Unfortunately, there is some controversy over the use of microwaves on your health. It is beyond the scope of this article to go into detail so I will leave that decision up to you. Here are some articles that you might find helpful in making that decision (Article 1, Article 2, Article 3, Article 4).

  Place 2-3 absorbent paper towels on a microwave-safe dish. Lay the desired amount of bacon slices on the dish as space will allow. Make sure none of the slices are touching; you want them to cook evenly. Cover the bacon with a paper towel so that grease won’t splatter when the bacon is cooking and place in the microwave.

  Heat the bacon on high for 3 minutes. Check and see if its meat is brown. If not, you may want to cook it another minute or two. Be careful not to overcook the bacon.

  Once the bacon is done, remove the plate from the microwave and place the slices on another paper towel to soak up any unwanted additional grease. Allow it to cool to your preferred temperature and then it’s ready to eat.

• Grilling bacon will be one of the best bacon experiences that you will ever have if you choose to do so. It is flat-out fantastic. I recommend using a thicker slice of bacon so that if it sticks on the grill it won’t completely fall apart. Also, the texture and juiciness of thicker slices is out-of-this-world.

  Grease your grate with grass-fed butter or coconut oil to help avoid the bacon sticking to the grate. Then, preheat your gas or charcoal grill to medium heat. Once the temperature has reached the desire heat, place the slices of bacon perpendicular to the bars on the grate. This will help prevent the bacon from falling through the grate and into the fire. Make sure that the slices are not touching so that even cooking will occur.

  With tongs or a large fork, flip the bacon occasionally making sure each side gets its needed cooking time. The bacon is cooked once the meat of the bacon is brown. If a crispier texture is desired a longer cook time is necessary. Check every 30-60 seconds until the bacon has reached the desired crispiness.

  Remove the bacon from the grate. Place on a plate with a paper towel to absorb any unwanted grease. Allow it to cool to your preferred temperature and then it’s ready to eat.

• “Boiling” bacon is a delicious alternative to the other cooking methods. It produces crispier, not overcooked bacon

  On high heat, place bacon slices in a stainless steel or cast iron skillet that has enough water to cover the slices. Lower the temperature to medium when the water boils. Once the water evaporates, lower the stovetop temperature to low heat. Cook until the meat is brown. Remove the slices from the skillet and place on a plate so that they will not continue to cook. There should be less bacon grease after cooking in water so, the use of paper towels are probably not necessary.

Did you know that bacon comes in a variety of (not so healthy) flavors: chocolate covered bacon, bacon ice cream, bacon cupcakes, candied bacon, Nacho Doritos battered bacon, beer battered deep fried bacon and deep fried bacon wrapped Twinkies, to list a few?

How to Buy Bacon. The saying, “Don’t spend your money on possessions; spend it on experiences” directly applies here because we all know that great bacon is an experience. So, when purchasing bacon there are several things you may want to consider for the enjoyment of your meal.

• Determine bacon slice thickness. The standard thickness of 1/16 of an inch is generally used for meals. A slightly thicker cut is used for seasoning dishes such as casseroles, soups and green beans, but can definitely be eaten alone as well. The butcher’s meat counter typically offers uncut bacon so that you can slice it to your own liking. Finally, farmers markets provide bacon for those who choose to shop outside of the grocery or health food store.
• Select from turkey, goat, beef, lamb, chicken and pork bacon. Pork is the most common choice, but the other varieties may be worth experiencing
• Choose a curing process. Bacon undergoes one of three curing processes: salt (dry curing); injection or marinating in brine (wet curing); or “uncuring.”
• Steer clear of added nitrates. Bacon naturally contains nitrates. Typically, there are fewer artificial ingredients when nitrates are not added.
• Like anything else, bacon with the fewest number of ingredients on the ingredients list tastes better, is of higher quality and is healthier.

Hopefully, you now have the “tools” to maximize your bacon eating experience. Experimenting with some different types of bacon, cooking methods and purchasing ideas may help generate a more creative approach to how you use bacon in your diet. Bon Appetit!

Disclaimer: The purpose of this article is to share Rusty Gregory’s experience, education and research on the topic at hand. The contents of this article are the opinions of Mr. Gregory and should not be used for medical advice, diagnosis or treatment. Consult with your licensed physician or healthcare provider about your specific health needs.

STRESS AND BELLY FAT

Belly fat, also known as visceral fat, is found in the abdominal cavity surrounding your organs. As increased amounts of fat accumulate in this area, an inflammatory response is triggered by the immune system. And although inflammation is part of the normal healing response of the body, excessive belly fat leads to an unhealthy form of inflammation, described as chronic inflammation. This is known to lead to many diseases such as heart disease, diabetes, cancer and other serious health conditions. Research has shown that stress is strongly associated with increased belly fat and inflammation, and only when this effect is understood and recognized can scientists begin to wage a war against the epidemic of chronic disease which affects our population.

Managing stress in your life is important to improving overall health, specifically in three major areas:

Diet That Induces Stress and Belly Fat

One of the first victims of stress is the diet. Reaching for comfort is a common response to high stress situations, but is also a recipe for disaster. The soothing effect of sugar-laden foods temporarily calms the nerves and eases the mind, masquerading as a false sense of security and well-being. However, the devastating after effects of sugar intake lead to elevated blood sugar and insulin levels, increased fat storage and increased inflammation. Much of the rise in obesity, Type 2 diabetes, cancer and heart disease in this country can be laid at the feet of the processed food industry. Eating a diet of more unprocessed and nutrient rich foods will help to decrease the risk of those conditions by reducing belly fat and its associated inflammation. This begins by eliminating sugar, grains and vegetable oils from your diet and replacing these with organic produce, pasture-raised chickens and their eggs, grass-fed meat and dairy, and wild-caught fish.

Sleep As A Stress Reducer

When we wake in the morning, the primary stress hormone, cortisol, is at its peak level to help give us the energy we need throughout the day. At the end of the day, our cortisol levels should be decreasing so that we are ready to sleep for the night. Unfortunately, when the stress response is abnormally activated, cortisol levels remain high throughout the day and evening, making it very difficult to calm down and fall asleep. When this becomes a chronic occurrence, sleep deprivation begins to take its toll. Additionally, cortisol increases appetite. Sleep deprived individuals tend to overeat and gain weight due to the unregulated effects of ghrehlin, the hunger hormone. At the same time, the satiety hormone, leptin, shuts off, so that one is unaware of fullness after eating. These effects lead to over-eating and obesity. To reduce stress prior to bedtime, try performing breathing exercises or other relaxation techniques before sleep to get the 7-9 hours of sleep that are recommended for good health.

Daily Activity Levels

It has been known for many years about the positive health benefits of a regular exercise program. When the right amount of exercise is done, its anti-inflammatory and calorie-burning effects contribute greatly to reducing belly fat and preventing disease. In addition, regular exercise can promote other healthy lifestyle behaviors. Studies show that when you perform a behavior that you perceive to be healthy, you will choose other lifestyle behaviors accordingly. If you are currently participating in a regular exercise program, you are more likely to be managing your stress, eating a healthy diet, and getting adequate amounts of sleep. Unfortunately, the opposite is also true and this how our health can spiral downward. Exercise an hour a day on most days of the week to help reach your optimal health.

Although stress was originally designed to modulate the flight or fight response in nature, a large amount of stress is not a good thing. It weakens the immune system, alters hormone function, and has a paralyzing effect on lifestyle behavior change. In life, sometimes it is easier to NOT take action and to let life just happen to us. This approach can have dire consequences on your health!

Edited by Ruth Ann Plotkin, MD 

Note: The content in this article should not be used for medical advice, diagnosis or treatment. Consult with your licensed physician or healthcare provider about your specific health needs.

On my way to work a few weeks ago, a marquee read, “Someday is not a day of the week.” Although I believe it whole-heartedly, convincing the majority of my clients is a completely different story. Resistance to change can be a bear. As an Austin personal trainer and health and wellness coach, I see the challenges that people face every day with living the life they say they want to live. Hectic schedules, the ease, cost and comfort of unhealthy lifestyle behaviors, a lack of correct health information and a low to nonexistent desire to challenge oneself through exercise and dietary changes are the most cited reasons I hear from clients as to why change can be so difficult.

Putting off until tomorrow what we can do today, is a common theme when it comes to changing our lifestyle behaviors, even when our life depends on it. Change can be tough, really tough, in spite of having the resolve, commitment and confidence to make it happen. Setting realistic goals, employing a support system, and engaging in activities and healthy foods that you enjoy create an environment for success.

Now, imagine you have a growing concern with the health of a close friend or family member. You believe that they desperately need to lose weight, quit drinking alcohol or eat healthier; what is your initial approach? Wives? Husbands? You know exactly where I am going with this. Unfortunately, we often nag or lecture them out of sheer frustration; after all, it comes easy for us and our health is good so, why can’t they just do the right thing and live a healthy life, right? I like to call it the Heisman trophy stiff-arm. This approach leads to an increase in resistance to change and a dismissive attitude altogether. That’s if you are lucky; additional relationship issues can ensue if you address them in this manner.

The Impact Of Ignoring Health Problems

The combination of not doing the right “healthy” thing and the inability to overcome resistance has created a multitude of health problems in our country. Knowing what to do and having the resolve to do it don’t always coincide. In working with my clients, I have come to the conclusion that dispelling commonly-held nutritional myths and overcoming the reluctance to exercise at an intensity level necessary to stimulate change has to come at the “right” time in order to be heard. The “right” time is when a high level of readiness to change has been reached; a result of being sick and tired of being overweight, the diagnosis of a disease, or a major life event where appearance and health are very important.

Positive Health Changes Loved Ones Can Make

If you have read any of my previous articles on living a healthy lifestyle, you will know that an ancestral health approach to diet and nutrition while maintaining a healthy gut microbiome, ridding your life of toxic chemicals such as, noxious detergents and household cleaning products, and the appropriate amount of exercise, sleep and stress management are essential to good health and the prevention of disease. In Living Wheat-Free for Dummies, my co-author and I discuss the elimination of sugar, grains and vegetable seed oils and replacing them with nutrient-dense, real food for optimal nutrition. Choosing organically grown produce, grass-fed meats and dairy, and wild caught fish when possible, reduces health issues associated with consuming foods that have been treated with chemicals and fed cheap, disease-promoting feed. This, along with closely monitoring biomarkers and inflammation levels, will lead to a significantly lower incidence of chronic disease and autoimmune diseases as well as, promoting a greater sense of well being and an increase in energy level.

Resistance To Change – Let’s Ask The Experts

Resisting change can become a monster hurdle so, I decided to ask some experts in the medical, health, fitness and wellness field to weigh in on when and how to talk to loved ones about their health. At some point in time we will all have the opportunity to address a loved one about their health. I received just what I had hoped for … a variety of responses, all with tremendous value; from providing health information from a preventive standpoint to assisting others in behavioral change. A healthy dose of both appears to be the best approach.

“The best time to talk to your loved ones about their health is after you’ve read this. Chronic disease is due to our food choices, and you can start fixing it with your next meal.”
– Robert Lustig, M.D., M.S.L., Author, Fat Chance. www.Responsiblefoods.org

“To increase the potential for connection – and therefore change – it is more impactful to “listen to” rather than “talk to” your loved ones about their health. Evoking their reasons for change, with curious questions, such as ‘How would you like for things to change?’ or ‘What do you wish for regarding your health?’ opens the door for your loved one to talk themselves into positive new behaviors or ways of thinking. And then, listen for their answers, without the desire to convince them to change, but with the desire to fully understand both what they hope for and what might have them feeling hopeless.”
– Margaret Moore, Founder and CEO of WellCoaches Corporation
Author: Coaching Psychology Manual, Organize Your Emotions, Organize Your Mind

“Talking to a family member about their health can seem like a personal attack at first. Approach it in a way where you talk about your own struggles with coming to terms with needing to change your lifestyle, how you overcame those struggles and how much better you feel. Then, give them some space. It may take time to sink in and if they don’t start making changes right away, don’t use their future struggles as a way of telling them, “I told you so” but show that you are empathetic and understanding of the difficulty of making change and give them the confidence to know that change is possible and it’s not as scary as they may think.”
– Anna Victoria, NASM-CPT. Creator of The Fit Body Guides. www.annavictoria.com

“My advice is for us to approach our loved ones about their health before bad things happen. In other words, support them and promote healthy activities from the start – i.e. healthy eating, daily activities like walking, weight training, and other forms of exercise, and healthy sleep hygiene. While this is at times easier said than done, when at least some of these habits are already incorporated, a diagnosis like breast cancer is much less crippling than when a total overhaul is required.”
– Colin Champ, M.D., Misguided Medicine: Second Edition. www.colinchamp.com

“When it comes to helping loved ones with their health it’s best to emphasize early prevention strategies. There is no better prevention strategy than low carb nutrition for controlling weight, improving metabolic biomarkers, reducing inflammation and preventing early onset of age-related chronic diseases“.
– Dominic D’Agostino, Ph.D., Associate Professor, Department of Molecular Pharmacology and Physiology, Morsani College of Medicine, University of South Florida. www.ketonutrition.org, www.metabolicoptimization.com

“My house has always been an open conversation from the day my boys could talk. The discussions, mostly one sided, often revolve around healthy eating and activities and are sprinkled into conversations nearly every day since before kindergarten! Make it a normal talking subject from the start“.
– Erin Oprea, Author of The 4×4 Diet. www.opreapersonalfitness.com

“Talking to loved ones about their health can be a touchy subject. I like to start out by telling them a story, and watch them identify themselves with that story. Share how the person healed themselves just by making some simple changes to their diet such as omitting gluten, grains, sugar and starches. This always eases the conversation that needs to happen related to talking about their health.”
– Nikki Jencen, Gluten Free Chef, Author, Host, Blogger, Wheat Free Adventure, www.wheatfreeadventure.com, Women’s Wellness Academy, www.nikkijencen.com

Just remember, don’t lecture or harp, ask open-ended questions that begin with “How” and “What” in order to generate a narrative response, practice what you preach, become an outstanding listener, and add empathy to your toolbox. This creates an environment conducive to learning and growing and sets the stage for a more receptive attitude for correct health information that is essential for good health.

Author and Austin Personal Trainer Rusty Gregory encourages you to connect with him on Twitter, Facebook, and Linkedin.  His books Self Care Reform and Living Wheat Free For Dummies are both available on Amazon.  Rusty is also a published author on topics that aim to help young athletes in their developmental goals.  He is available for your guest writing and speaking needs. 

Note: The content in this article should not be used for medical advice, diagnosis or treatment. Consult with your licensed physician or healthcare provider about your specific health needs.

I recently purchased a stability / fitness ball for my Austin personal training studio. I love using fitness balls because they are an easy-to-use added feature to create new and challenging exercises for my clients. This is done by its strengthening and improving the balance and posture of the core muscles while performing any number of resistance training exercises. It is also highly effective with physical therapy patients. Actually, an entire workout can be performed on the ball limiting the space and equipment needed for a typical exercise session.

Although I don’t have heavy traffic in my studio, I wanted the strongest, most durable, longest lasting ball I could find. I found that in the Hammer Strength Stability Ball. Its burst resistant quality and thick rubber skin allows for a dependable and safe workout even with my heavier clients. After all, it is able to withstand 2,000 lbs. of weight. There is one caveat; it only comes in the 75cm size which limits its use to people with longer legs. 6’5 Austin basketball trainer Chris Corbett loves it but if you you fall into the shorter leg category look for a ball that is burst resistant and inflate it only as directed. Personally, I prefer the commercial use quality because it has been created to handle heavy workloads.  You can pick one upe here:

http://www.power-systems.com/p-4880-hammer-strength-stability-ball.aspx?varid=10087&gclid=CI_48K_o4coCFQsIaQod_ysFqg

There are few things more confusing, distorted and in some cases, downright ridiculous than weight loss programs promising everything this side of eternity. How can so many programs guarantee success, with good health a bi-product, when they differ so significantly in their approach? Unfortunately, the majority of diets restrict caloric intake to the point where the dieter can only do it for so long, then a voracious appetite ensues; this is because the dieter is never satisfied. I call this the diet boomerang effect. Eventually, this reduction in calories will come back to haunt you, sometimes in the form of gaining all of the weight you lost back, and then some. When this happens the dieter’s weight gain is primarily fat do to the reduction in metabolism that took place during the restriction of calories.

The following eight mistakes are all too common with people who are trying to lose weight. Either through misinformation or not carefully planning your program out from the beginning, the challenging task of losing weight can become an exercise in futility if proper measures are not taken. A resulting failed plan can have dire effects on your health and future weight loss attempts. Consider using this list of setbacks in designing your program from a different standpoint. Falling short on any one or more of these pitfalls can prevent you from being successful with your program.

Avoid Healing Your Gut

One of the hottest topics in medical research is the human microbiome, the microbial ecosystem located in the small and large intestines. Having healthy gut bacteria is essential for sustainable weight loss and it all starts with your diet. The bacteria in your gut account for about 3 pounds and outnumber your DNA 10:1; making it a significant player in your weight and overall health. The bacteria reflect the diet that you consume. Inflammatory foods such as sugar, industrial seed oils and refined grains not only create chronic inflammation over time, but make weight loss very difficult even causing weight gain. Polyunsaturated fats with their omega-6 fatty acids should be greatly reduced or eliminated and replaced with healthier fats that are omega-3 fatty acid rich. Healthy fats include grass-fed beef and butter, wild-caught fish, coconut oil and avocados. Fermented foods such as kefir, sauerkraut, kimchi and kombucha and fiber rich fruits and vegetables are great ways to strengthen the microbiome ecosystem in your gut.

Other factors influencing your microbiome include exercise, sleep deprivation, stress, antibiotic use and bacterial infections. Research has shown that a regular exercise program promotes a greater variety of bugs in your gut which is much healthier than lacking bacteria diversity. This variety has demonstrated a reduction in inflammation and obesity. Getting 7-9 hours of sleep a night and managing your stress regularly will promote a healthy balance of your microbiome. It may be necessary to supplement your diet with probiotics while taking antibiotics or dealing with a bacterial infection. Consult your healthcare provider to find out what is best for your situation.

Over-Exercise

An over-zealous approach to your weight loss program can easily lead to exercising too much, especially at the beginning. Inevitably, this will destroy all of your weight loss efforts if safeguards are not in place. Over-exercising can lead to over-training, burnout, unmet goals and expectations and overuse injuries. Also, have you ever heard of working up an appetite?  If you are consuming a low-fat, high-carbohydrate diet, your ability to maintain a lower calorie diet will eventually backfire and your hunger will be too hard to resist. Hunger is your body crying out for calories it thinks it needs. This sensation is driven by grehlin, the hunger hormone, and leptin, the satiety hormone. Exercise generates the need for more calories so, keeping these hormones in check is essential for not consuming too many calories.

Wait for Positive Thoughts to Drive Your Action

Start with taking positive action right now. It is far more effective to play off of your feelings rather than your thoughts in regards to your behavior. You are more prone to act in a certain way based on how you feel. That same action will produce the same feeling that leads you to take that action in the first place. For example, if you are in a sour mood, smile at yourself in the mirror. Before long, you will feel a greater sense of happiness. So, smiling leads to happiness which leads to smiling. I call this the smile in the mirror approach. Act like the person you want to be. Studies have indicated that by making a fist and tensing your muscles prior to eating, you will steer clear of eating unhealthy foods and chose healthier options. This muscle tension appears to increase determination.

Misunderstand the Entire Process

Initially, most people experience weight loss when they first begin their program. This is usually due to water loss which generally precedes actual weight loss. Once past the water loss phase, the process typically experiences its fair share of ups, downs and plateaus. When things grow stagnate and the scales won’t budge, attitudes often reflect that to the point of quitting the program. Always see the process through. Stay determined knowing what you are doing will have great payoff over time. This is best done by setting specific, measurable, action-based, realistic and timely goals and having a friend hold you accountable for meeting those goals. Also, associating with a group of people that are of like-mind and have the same goals as you will help keep you on the straight and narrow when your goals get severely challenged.

Approach it as a “Have to”

Nothing makes a task more miserable than having to or being told to do it; this is sure to take drudgery to a whole nutha’ level. This certainly doesn’t provide an environment conducive for sustainability of that task as well. So, it should come as no surprise that creating an environment conducive to a “get to” approach, changes your attitude away from the grind your weight loss program has become. Making the lifestyle changes necessary to lose weight can be daunting and overwhelming. It means forming new habits and routines, shopping at new stores, even building new relationships, but as overwhelming and challenging as it appears, nothing compares to how great you will feel once you reach your goals.

Hone in on One Approach

We’re all similar in some ways, but different in others. Some people like to exercise in a group setting while others like to exercise alone. Shifting your food intake from the standard American diet to a nutrient-dense, real food diet can be a challenge if others in your household aren’t willing to jump on board with you. Too many times people go on vacation, have out-of-town guests or the holidays roll around and their weight loss program completely falls apart. This is a time to have a plan B in place because your normal routine will most definitely be interrupted. Whatever the circumstances in which you find yourself, be willing to learn new things and adapt to the environment around you in order to meet your needs and complete your goals. One thing is certain you must enjoy the process in order for it to be sustainable. Find what works best for you and go with it!

Focus Just on Weight Loss

To focus on just the weight loss aspect of your program would be selling yourself way short of what your program should entail and seldom leads to sustained weight loss. One of the reasons why most weight loss programs don’t succeed long term is because they don’t include everything necessary for good health. The totality of your program should include nutrition, exercise, stress management, sleep and the avoidance, to the extent possible, to exposure to environmental toxins, both inside and outside of your home. To some degree or another, all of these factors influence how certain genes are expressed. A healthy weight loss program ultimately promotes a healthy outcome by optimizing all of the areas of health that you have control over. This generates an overall sense of well being, not just shedding some quick pounds before beach season or your next high school reunion.

Eat Less, Exercise More

We have been told for years that in order to lose weight, calorie expenditure needs to exceed calorie consumption. So, exercise which speeds the calorie expenditure process became the method of weight loss choice; just eat less, exercise more and lose weight. This same mantra teaches a calorie is a calorie and that overweight and obese people are gluttons and sloths; they eat too much and are lazy. The problem with this is that it is simply not true. The body is not equipped to go into starvation mode and stay there; it is not sustainable. Inevitably, the temptation becomes too great when hunger arrives and you give in by eating more than when you started the reduced calorie diet.

What we know about weight gain is that sugar is converted to glucose in the body. This signals a release of the hormone insulin by the pancreas. Insulin takes the glucose to both muscle and fat cells to be stored for later use. Over time this adds up and fat cells become bigger and bigger leading to greater weight gain.

At the end of the day, eliminating processed foods that are full of sugar and grains which drive blood sugar and insulin levels and weight gain and industrial seed oils that contribute to inflammation and make weight loss very difficult, will go a long way in helping you reach your health and weight loss goals. Gathering as much information as you can about the weight loss process and creating a flexible plan of action that will work for you will help you stay the course. A deliberate approach will promote your program becoming a lifestyle rather than remaining a diet and is essential to avoiding program-ending mistakes.  I am happy to serve as your Austin personal trainer if you want an expert guide along the way.

Note: The content in this article should not be used for medical advice, diagnosis or treatment. Consult with your licensed physician or healthcare provider about your specific health needs.