Health

The Power of MCT Oil

MCT (medium chain triglycerides) oil is a fantastic way to encourage weight loss and get a boost in energy. If you remember back to the newsletter article or our blog on Bullet Proof Coffee, we briefly touched on the benefits of MCT Oil. Medium chain triglycerides are saturated fats that are much easier for your […]

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Apple Cider Vinegar

Vinegar was discovered way back in 5,000 B.C. when someone was attempting to make wine but the bottle turned, becoming what we now call vinegar, meaning “sour wine” in French (Mercola). Vinegar can be made from pretty much any carbohydrate, including dates, coconuts, potatoes, beets, and apples of course! Hippocrates used vinegar on wounds and […]

Read More

Microwave Dangers

90% of households in the US own a microwave, but is it safe? Unfortunately the answer is no. The real question is: is the convenience worth you and your families health? In 1991 a hospital in Oklahoma used a microwave to warm up a woman’s blood when she needed a blood transfusion during hip surgery. […]

Read More

The Ketogenic Diet

Looking to lose weight? Need to lower blood sugar levels? Then maybe the Ketogenic Diet is the lifestyle change for you! The Ketogenic Diet is a low carb diet that helps promote a more efficient way to create energy and in doing so, get rid of extra fat. This diet is great for not only […]

Read More

High Intensity Interval Training: It’s a HIIT!!

I see so many people who complain that they go to the gym and they work out but haven’t lost any weight. HIIT (high intensity interval training) is a great way to get your body moving and your heart pumping! HIIT has been proven to burn more fat, improve endurance, and build strength. Using a […]

Read More

Sitting is a Disease

          With the rise of  technologies, apps, programs, upgrades, and office jobs, people are becoming used to sedentary life styles. A study is done each year by the National Health and Nutrition Examination where they have 5,000 people take a survey about their sitting time. What they found was appalling. Over 70% of people spend […]

Read More

How to Run: Are your running habits taking years off your life?

We have so many passionate runners at our office and it is fantastic! We love to fill the office with people who are bettering themselves with a healthy life style. A word of caution though for those who long distance run and do so frequently, a study done by the American College of Cardiology proved […]

Read More

Omega 3 is Key!

Do you eat at least 2 servings of fatty fish EVERY Week? I know I don’t! If you’re in the same boat as me you may be deficient in a very important part of your diet, Omega-3. Omega-3 is considered a necessary fatty acid, although our bodies do not create Omega-3. In order to receive […]

Read More

Are You Bullet Proof?

Coffee that not only wakes you up but helps with daily performance. It all started when a man named Dave Asprey had a cup of yak’s milk tea in Tibet. This tea gave him the boost he need in the -10 degree weather and left him with the need to learn how he could replicate […]

Read More

Top 5 Inflammatory Foods to Avoid

  Inflammation is an important bodily response to infections, bacteria, viruses and the like. Without the inflammation we would be weak against those foreign invaders. Although it is possible to have too much of a good thing! Inflammation is also a key factor in chronic diseases. When something becomes inflamed white blood cells crowd the […]

Read More

The Power of MCT Oil

MCT (medium chain triglycerides) oil is a fantastic way to encourage weight loss and get a boost in energy. If you remember back to the newsletter article or our blog on Bullet Proof Coffee, we briefly touched on the benefits of MCT Oil. Medium chain triglycerides are saturated fats that are much easier for your body to digest then the more common long chain triglycerides. The body is able to send them directly to your liver where you body can turn it into energy. MCT is missing from the average diet, supplementing with MCT Oil is a great easy way to fit them into your diet! Other ways to get MCT’s is in coconut oil and a small amount is found in butter. It is recommended to still supplement with MCT to insure you are receiving all four MCT’s. The shorter the chain the faster your body can transform it into ketones for energy. MCT oil is great as a condiment, it can be used on top of salads, drizzled on broccoli, and more. It’s a great way to help diminish fat storage, make you feel full quicker, and helps you have more energy.

“MCT Oil Benefits: 14 Ways to Fit More MCT Oil Into Your Life.” Bullet Proof. N.p., 2016. Web. 12 Apr. 2016.

Apple Cider Vinegar

Vinegar was discovered way back in 5,000 B.C. when someone was attempting to make wine but the bottle turned, becoming what we now call vinegar, meaning “sour wine” in French (Mercola). Vinegar can be made from pretty much any carbohydrate, including dates, coconuts, potatoes, beets, and apples of course! Hippocrates used vinegar on wounds and in the 1700’s medical practitioners started to utilize it for its healing capabilities (Mercola). People today use apple cider vinegar for a plethora of reasons. Due to apple ciders vinegar’s acidity, antibacterial properties, and anti-glycemic effects, apple cider vinegar is a must to have in your cabinets (7 Suprising). Apple cider vinegar is used to help sooth sore throats, clear up skin, whiten teeth, get rid of dandruff, balance digestive systems, relieve heartburn, help heal sunburns, and more (7 Surprising)! People who are experiencing poor heart health or are diabetic may drink vinegar to promote good heart health, lower cholesterol, and decrease triglyceride levels (Mercola). Vinegar is also handy for natural cleaning, killing weeds, neutralizing odors, cooking, and is a great veggie wash! Organic vinegar that’s cloudy or has the “Mother” (a blob like substance) is best and holds more nutrients (We recommend Bragg’s ACV). So try taking a tablespoon of apple cider vinegar a day, utilize it when cleaning and cooking, add it into your face wash, and see what it can do for you!

-Apple Cider Vinegar: 13 Health Benefits | Reader’s Digest. (n.d.). Retrieved July 18, 2016, from http://www.rd.com/health/wellness/apple-cider-vinegar-benefits/
-Magee, E., MPH. (2014, October 1). Apple Cider Vinegar and Your Health. Retrieved July 18, 2016, from http://www.webmd.com/diet/obesity/apple-cider-vinegar-and-health
-Mercola, J., MD. (2015, March 21). Surprising Apple Cider Vinegar Uses: How It Can Change Your Life. Retrieved July 18, 2016, from http://articles.mercola.com/sites/articles/archive/2015/03/21/apple-cider-vinegar-uses.aspx
-7 Surprising Ways to Use Apple Cider Vinegar. (2014, July 15). Retrieved July 18, 2016, from http://www.doctoroz.com/slideshow/surprising-ways-use-apple-cider-vinegar

Microwave Dangers

90% of households in the US own a microwave, but is it safe? Unfortunately the answer is no. The real question is: is the convenience worth you and your families health?
In 1991 a hospital in Oklahoma used a microwave to warm up a woman’s blood when she needed a blood transfusion during hip surgery. The microwave altered the blood so much that it killed her. This made a man name Hans Hertel wonder if by microwaving our foods we are changing our food on a chemical level (Mercola, The Proven). Ends up it does. Microwaves ZAPS the nutrients out of your food. You can buy the highest quality of organic veggie’s or grass fed meat, but as soon as it is microwaved you have killed the nutrients. Test were done on broccoli where they tested microwave vs. steaming. When steamed broccoli lost less than 11% of its beneficial antioxidants, in the microwave it lost over 97%. Further studies found that the way that microwave heat actually makes a radiolytic compound that has not been found in humans or in nature, the effects of consuming this compound has yet to been found. Microwaves work by taking the water molecules in the food and resonating them at extremely high frequencies so that it becomes steam, the steam then heats your food. This often causes uneven heating leading to burns or steam explosions. There are multiple cases where babies were getting burned from there bottles due to the uneven heating.
Microwaving with plastic or paper are known for releasing toxins into our food. Studies were done on common microwaved food such as pizza, dinners, popcorn, and they found that several carcinogens were released along with bisphenol A (BPA)(Mercola, The Hidden). Radiation is another issue that needs to be addressed before you press that start button! The FDA states that the microwaves that may be escaping when using a microwave is an “insignificant” amount and is “well below the level known to harm people”. Powerwatch an independent non-profit disagreed saying that the current regulations are unsafe and they ask that you get your microwave checked yearly or you can purchase a $20 radiation test for your home. A Dr. Magda Havas at Trent University did testing where he found that 2.4 GHz of radiation (the same amount in wifi routers and microwaves) has been linked to changes in heart rate and blood sugar, they also found it had the potential to cause a type of diabetes (Mercola, The Hidden). It is suggested that when microwaving to step back, the farther away from that microwave you are when it is running the better, also be aware that microwaves can go through walls.
So how can you stop using the microwave? Cook in bulk, make large meals and freeze them so you can heat it in an oven later. Plan ahead so there is no last minute meals, cook in the toaster oven, re-heat using a steamer or just eat raw vegetables.

-Mercola, J., Dr. (2010, May 10). The Hidden Hazards Of Microwave Cooking. Retrieved July 12, 2016.
-Mercola, J., Dr. The Proven Dangers of Microwave Cooking. Retrieved July 12, 2016, from http://www.mercola.com/article/microwave/hazards2.htm

The Ketogenic Diet

Looking to lose weight? Need to lower blood sugar levels? Then maybe the Ketogenic Diet is the lifestyle change for you! The Ketogenic Diet is a low carb diet that helps promote a more efficient way to create energy and in doing so, get rid of extra fat. This diet is great for not only weight loss but also helps curb hunger, increase energy levels, improve health, lower blood sugar, and overall, helps you look and feel better!
When a person has a high carbohydrate filled diet the body creates large amounts of insulin and glucose. Since glucose is the easiest molecule for the body to break down and use as energy that is just what it does. The insulin that is created is then used to spread the glucose from the bloodstream to fat cells. Given that the glucose is being used as energy too, the body stores any fats instead of utilizing it for energy. The goal of the Ketogenic Diet is to limit the amount of carbs so that your body can enter a ketotic state. When your body reaches ketosis, the body goes into survival mode and starts to create ketones. Ketones are energy created by the breakdown of fat in your liver. So the goal is to limit your carbohydrates to burn fat not glucose! The Ketogenic Diet consist of 25% proteins, 70% fats, and 5% (or less) carbohydrates (mostly from veggies). The food that is crucially to avoid are: wheat (bread, cereal, pasta…), starch (potatoes, beans…) and fruit (A Guide).
Realize that cutting out the carbs in a diet is a BIG change for many people. While the body is adjusting the person may experience headaches, mental fog, flu like symptoms, dizziness, or aggravation. This is because of the electrolytes being flushed out of the body. To help with any of these symptoms drink plenty of water and add salt (Himalayan pink salt is the best) to your meals, this will help replenish electrolytes(A Guide).
If you would like more information on the Ketogenic Diet or want help getting started, the site offers a great 30 day diet plan, recipes, and helps with proper portions for your food using your body fat percentage and lifestyle. Check it out at: http://www.ruled.me/guide-keto-diet/.

“A Guide to the Keto Diet.” Ruled Me. 11 Nov. 2013. Web. 12 Apr. 2016.

High Intensity Interval Training: It’s a HIIT!!

I see so many people who complain that they go to the gym and they work out but haven’t lost any weight. HIIT (high intensity interval training) is a great way to get your body moving and your heart pumping! HIIT has been proven to burn more fat, improve endurance, and build strength. Using a technique that alternates between high intensity intervals with low moderate intervals you can improve your anaerobic and aerobic energy system! below is a great example of a HIIT work out. Remember that exercise is important, but so is your nutrition. Make sure your fueling your body with plenty of veggies and protein. For more HIIT work outs (and other exercises, healthy foods, and cool stuff) follow us on pinterest at www.pinterest.com/precisionbidd! Feel free to ask us for more information on HIIT or on your diet by email precisionbiddeford@gmail.com or by phone (207)282-9797.

 

Example of HIIT Workout:

Warm up: 5 Minutes easy walk/run

25 jumping jacks

Set 1.

15 Burpees

20  Walking Lunges

25 Squat Jumps

30 Sec Plank

30 Sec Sprint

Set 2.
15 Pushups

20 Split Squat Jump

25 Wide Leg Squat

30 Sec Side Plank

30 Sec Sprint

Set 3.

15 Mountain Climbers

20 Back Lunge

25 Air Squat

30 Sec Other Side Plank

30 Sec Sprint

Directions: Rest one minute between each set. Do once for a good workout. Do twice for a great workout.

Find more HIIT work outs at these great sites:
http://dailyburn.com/life/db/hiit-workouts-for-beginners/

http://www.bodybuilding.com/content/what-is-the-best-hiit-workout.html

Or check out our pinterest page! Just click here.

 

What Is The Best HIIT Workout? (2014, August 9). Retrieved January 5, 2016, from http://www.bodybuilding.com/fun/wotw40.htm

 

Sitting is a Disease

          With the rise of  technologies, apps, programs, upgrades, and office jobs, people are becoming used to sedentary life styles. A study is done each year by the National Health and Nutrition Examination where they have 5,000 people take a survey about their sitting time. What they found was appalling. Over 70% of people spend at least 6+ hours a day sitting, most of which (4+ hours) is screen time (Nelson). They found that by reducing the amount of time the average person spends sitting in half they could gain an extra 2+ years of life. They found doing the same to television time there’s the potential to gain 1+years of life!

But why is that?

By branching out of that sedentary lifestyle you are at a lower risk for many things like type two diabetes, heart disease, and certain cancers such as breast and colon cancer. Martha Grogan who is a cardiologist at Mayo Clinic said, “For people who sit most of the day, their risk of heart attack is about the same as smoking.” Standing more throughout the day helps with your posture, muscle toning, increases blood flow, helps bump up your metabolism, and burns extra calories (The Facts).

Lets take it a step further! Look at your day. When can YOU fit in some extra movement? Instead of taking the elevator, take the stairs. Park just a little farther away from the grocery store or mall. Stand at your desk at work. Turn off the electronics and get outside or do something active. Your body becomes what you put into it: eat healthy, be active, and get adjusted.

  • Nelson, Jennifer, and Katherine Zeratsky. “Nutrition and Healthy Eating.” Do You Have ‘sitting Disease’? Mayo Foundation for Medical Education and Research, 1 May 2012. Web. 17 Aug. 2015.
  • “The Facts: Sitting Disease by the Numbers.” org. Ergotron, 2015. Web. 17 Aug. 2015.

How to Run: Are your running habits taking years off your life?

We have so many passionate runners at our office and it is fantastic! We love to fill the office with people who are bettering themselves with a healthy life style. A word of caution though for those who long distance run and do so frequently, a study done by the American College of Cardiology proved that working out for extended periods of time and often can take YEARS OFF of your life! This does not mean stop running altogether, just know your limits, and the RIGHT way to work out.

The study by the American College of Cardiology was done over 15 years, doing tests on people ranging from age 18 to 100. They found that running more the 20 miles per week could take years off a persons life. They actually recommend running less then an hour per week. They found that this increased life spans and decreased the risk of premature death. They also go on to say that high intensity/short duration workouts are the best forms of exercise!  High intensity/short duration workouts consist 30 to 60 sec of exercise at full effort and then a recovery period of walking or resting and repeat for about 12 to 15 minutes and do this about 5 times a week. It is recommended to do 30+ minutes of walking, jogging, cycling, or running.

So how could short, quick, workouts increase your life span? Because it increases ability to use oxygen and insulin. This reduces risks of cancer and lowers inflammation. Also it was found that pushing yourself to the limit for brief periods of time with periods of rest, is more effective then prolonged activities when improving heart, lung, metabolic and mechanical functions.

For our runners who just LOVE to go for long distance 60 minute runs or aerobic exercises, take Curcumin Daily or Fish Oil. These are natural sources to decrease inflammation. Please DON’T do long distance running everyday, alternate between workouts. Monday and Thursday do your long run but make Tuesday and Friday a high intensity day, and take a break on Wednesday. Work out the right way while still doing the things you enjoy! Below are two running methods that will help improve your running experience.

Pose Method: A running form that utilizes gravity to prevent over exerting yourself. Using the Running Pose which is your body forming an S shape (torso forward and one leg bent) and letting gravity do the rest, you save energy and prevent injury. They break running down to just 3 fundamentals: Pose, Fall, Pull. There is a beginners guide offered jam packed with running drills, strengthening exercises, and a training schedule (Become) ! They do offer multiple videos for free, so check them out at: https://posemethod.com/running/.

Chi Running: A balanced way to run! Some of the main principles to chi running are: relaxation, correct alignment and posture, landing with a mid foot strike, utilizing gravity, focusing on core strength, and connecting the mind and body. The idea of Chi Running is to capitalize using your core muscles instead of extremities. By using your core you can move more efficiently and prevent/reduce injuries (Chi). Check out Chi Running at: www.chirunning.com.

“Become a Better Runner.” Pose Method. Romanov Academy of Sports Science, 2016. Web. 12 Apr. 2016.

Lee. (2014, August). Leisure-Time Running Reduces All-Cause and Cardiovascular Mortality Risk. Retrieved March 17, 2016, from http://content.onlinejacc.org/article.aspx?articleID=1891600

 

Omega 3 is Key!

Do you eat at least 2 servings of fatty fish EVERY Week? I know I don’t! If you’re in the same boat as me you may be deficient in a very important part of your diet, Omega-3.

Omega-3 is considered a necessary fatty acid, although our bodies do not create Omega-3. In order to receive the proper amount of Omega-3 we must put it into our diet. This fatty acid can be found in nut oils, some plants, and cold water fish such as halibut, tuna, and salmon. As I mentioned above the American Heart Association recommends that you eat about 2 servings of fatty fish a week in order to maintain the recommended amount of Omega-3 in your diet.

So what’s so great about this fatty acid? Omega-3 is essential for development and brain function. It also helps prevent heart disease, cancer, arthritis, and high cholesterol. When a person is experiencing a deficiency in this fatty acid they may experience mood swings, depression, poor memory, dry skin, heart problems, fatigue, or even poor circulation.

If you don’t think that you are receiving enough Omega-3 in your diet, and you don’t like fish enough to eat it regularly. You should consider purchasing fish oil supplements that contain Omega-3. DO NOT just go and buy them from your local grocery store. If you are taking a supplement and it makes you burp and leaves a fishy taste in your mouth it has gone bad! First you must figure out the proper dosage for you with the diet you have then find a supplement that is properly manufactured in a way that removes toxins. Make sure what you are putting into your body is pure fish oil. It is crucial that you fuel yourself with natural foods and vitamins so that you are able to live your life to the fullest.

“Omega-3 Fatty Acids.” University of Maryland Medical Center. American Accreditation HealthCare Commission, 24 June 2013. Web. 03 June 2015.

Are You Bullet Proof?

Coffee that not only wakes you up but helps with daily performance.

It all started when a man named Dave Asprey had a cup of yak’s milk tea in Tibet. This tea gave him the boost he need in the -10 degree weather and left him with the need to learn how he could replicate that boost. Dave had quit drinking coffee for five years before hand because of the after effects (headaches, exhaustion…) but now he had a ground breaking idea to evolve the morning coffee. Dave created the Bullet Proof Coffee. Bullet Proof Coffee is made from 1 cup (8-12oz) of brewed organic high quality coffee, 1-2 tablespoons coconut or MCT (medium chain triglyceride) oil, and 1-2 tablespoons organic unsalted butter made from grass fed cows, all of which is blended for 20-30 seconds.

This coffee is filled with nutrients essential for everyday living. The butter alone is filled with omega 3 fatty acids, beta-carotene, vitamin A, vitamin K, vitamin D, vitamin E, antioxidants, and butyrate (Asprey). It may sound gross to be drinking butter but in this recipe it give the coffee a natural creamy flavor.

The coconut oil or MCT oil is absorbed and converted to ketones. Ketones are great replacement for glucose and help fuel the brain. This means these oils can give you a boost for your day without the negative effects of a sugar crash.

Start your day out right by replacing the fattening cream and sugar in your coffee with nutrient filled products. Drink one cup and feel energized for the day without the negative crash that makes your reach for another and another and another… Start your day Bullet Proof.

 

Asprey, Dave. “Recipe: How to Make Bulletproof Coffee®…And Make Your Morning Bulletproof Too.” Bulletproof: The State of High Performance. N.p., 2015. Web. 25 Aug. 2015.

 

Top 5 Inflammatory Foods to Avoid

 

Inflammation is an important bodily response to infections, bacteria, viruses and the like. Without the inflammation we would be weak against those foreign invaders. Although it is possible to have too much of a good thing! Inflammation is also a key factor in chronic diseases. When something becomes inflamed white blood cells crowd the area and start healing the body ridding it of germs or bacteria. The white blood cells bring with it a fluid of nutrients and hormones to help heal the damaged tissue. There are two different kinds of inflammation. The first is Acute. Acute inflammation (the “good” inflammation) can occur when you have a cut or sprain. The second kind is Chronic inflammation (the “bad” inflammation) which occurs due to excess weight, poor diet, pollution, stress, and smoking. This kind is considered to be caused from wear and tear. Chronic inflammation occurs in multiple diseases such as asthma, arthritis, inflammatory bowel disease, and Crohn’s disease. Whether the inflammation is considered good or bad, each type is a response to a problem. The risks that come with to much chronic inflammation are: heart disease, lung problems, diabetes, cancer, emotional disorders and more (About).

Things you can do to avoid inflammation is keeping an eye on your diet and lifestyle. Although there are many anti-inflammatory and inflammatory foods, I am going to mention the top five.

Sugar with the rise of sugar consumed people are starting to realize the extra adverse effects, not just the weight gain. One effect of consuming sugar is inflammation. Eating as little as two teaspoons can effect your bodies chemistry (Appleton). So if you are dealing with inflammation issues adding sugar will just fuel that fire.

Grains have been changed over the years, although it may look the same it has been genetically modified. Grains now contain a super starch, amylopectin A, and a super gluten.  All three are factors in obesity, diabetes, heart disease, cancer, dementia, and more. The super gluten in the wheat is a super contributor to inflammation (What).

Fats and Oils are highly inflammatory depending on what type you are using. It is recommended to limit the amount of saturated fats found in meat, butter and cheese and also omega 6 fatty acids from fish, soy, and vegetables. Fats that are recommended to avoid completely are trans fat. Trans fat can be fount in some meats and dairy products and is also added into most vegetable oils (Fats). So instead of using butter try coconut oil, instead of vegetable oil try some olive oil, and always be aware of how much oil you are consuming.

Dairy is very well known for causing inflammation. Often consuming to much dairy can cause bloating, gas, constipation, and diarrhea. What causes these reactions are the sugars, acidity, and proteins. Also milk is often times filled with hormones and antibiotics that can effect people in different ways (Myers).

Alcohol a lot of alcohols (beer) contain wheat which is inflammatory but also the process of breaking down alcohol creates toxins within the body that can do more harm. The toxins can damage liver cells and other organs, promote inflammation, decrease metabolism, and weaken the immune system.

About Inflammation. (n.d.). Retrieved March 03, 2016, from http://www.webmd.com/arthritis/about-inflammation

Appleton, N., Ph.D. (n.d.). LowCarb Monthly Magazine. Retrieved March 03, 2016, from http://www.lowcarbmonthly.com/general-health/the-relationship-between-sugar-and-inflammation.html

Beyond Hangovers. (n.d.). Retrieved March 08, 2016, from http://pubs.niaaa.nih.gov/publications/Hangovers/beyondHangovers.htm

Fats and Oils to Avoid. (n.d.). Retrieved March 03, 2016, from http://www.arthritis.org/living-with-arthritis/arthritis-diet/foods-to-avoid-limit/fats-and-oils-to-avoid.php

Myers, A., DR. (2013, April 10). The Dangers Of Dairy. Retrieved March 03, 2016, from http://www.mindbodygreen.com/0-8646/the-dangers-of-dairy.html

Szalay, J. (2015, September 30). Inflammation: Causes, Symptoms & Anti-Inflammatory Diet. Retrieved March 03, 2016, from http://www.livescience.com/52344-inflammation.html

What Is Wrong With Grains | Paleo Leap. (2010). Retrieved March 08, 2016, from http://paleoleap.com/what-is-wrong-with-grains/

 

 

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