Monday, October 17, 2016

11 Healthy Ways to Lose Weight

1)  Get more sleep.  Most people need 8 hours a night.  Studies show that people who are sleep-deprived tend to eat more because they mess up their metabolisms.  People who get more sleep have less unhealthy cravings during their waking hours.

2)  Forgive (don't forget) and move-on.  Holding on to anger and resentments will cause you to eat more, drink more, be a lesser version of yourself.

3)  Exercise.   Find something you like to do and commit.  Put exercise in your calendar and treat it with just as much importance as your hair appointment, your nail appointment, etc. (you get it!)  Longer isn't better, intensity and consistency are.  (Read my last post about the new science of exercise)

4) Eat more.  A lot of people skip meals or try to drastically reduce their calories in hopes of dropping pounds.  There's scientific proof that just eating the right kind of calories will help you lose weight.  It will also help you with your unhealthy cravings.  Fasting for longer than a couple of days, or severely cheating yourself of calories you need will only put your body into survival mode.  You will get fatter and less healthy.

5)  Work or get involved and participate in a worthwhile project every single day.  You will find more satisfaction and happiness in your everyday life and you won't think so much about eating, except at meal times.

6) Have a small pantry and a large refrigerator and fruit bowl.  You should be shopping every few days because you should consume mostly fresh food.  Stay away from packaged fake food! Do some food preparation ahead of time.   Clean and chop your veggies and put in a place where they are easily accessible.   When you open your refrigerator may they be he first things you see.  "Out of sight is out of mind."

7)  Drink plenty of water and try having a full glass of water when you are feeling low-energy or hungry shortly after eating.  Dehydration can cause feelings of tiredness and also increase unhealthy cravings.  A simple rule of thumb: Divide your body weight in half.  Drink that many ounces of water every day.  Use a BPA free container to travel with.  If you must drink bottled water, keep it out of the heat and the sun.  

8)  Eat protein at every meal.  It's brain food.  Free-range eggs, wild caught fish, and lean, natural grass-fed meats are obvious choices but protein is also found in plants.  Things such as avocado, broccoli, spinach, kale, and peas are all good sources.   Nuts and seeds and legumes are also excellent food choices.   You can prepare a lot of these in advance too.

9) Say "no to drugs."   The medical model in our society is sometimes quick to prescribe that pill for sleep, depression, weight loss... you name it.   Everyone wants a quick fix. Medicine is great for emergencies but every drug you put in your body has side effects.  All of them.   If you artificially alter your metabolism you will pay in many ways, weight management being one way.   If you need help or think you are addicted go to and we will try to help you. 

10) Love others unconditionally.  You don't have to hang-out with them but try to look at others as God sees them.  Remember, "There but by the grace of God go I." If you can't say something nice about or to someone then don't say anything at all.  Hang-up the phone.  Walk away.

11) Pray often and mean it.  There is nothing more shallow than telling someone, "I'll pray for you" if you don't mean it!  I hear those words being thrown around in Christian circles as much as the "Let's do lunch" and never hearing back from the person.   Next time someone asks you to pray for them please try saying something like, "Ok, do you want to pray now?" or just emailing them or texting them a prayer.  Take the time to do this and you will see your life start to change in miraculous ways.  Sometimes the burdens we carry allow us to hold-on to toxic thoughts and toxic waste which affects our waist.   Embrace God's desire to have a relationship with you by first asking Him into your life.  Then communicate with him daily through prayer (talking to God) and meditation (listening to God)

Contact me if you need any help or advice with health issues or family dynamics.  It's what I love to do!

"For it is God who works in you to will and to act in order to fulfill his good purpose."  
Philippians 2:13
To contact me via email:

Wednesday, September 21, 2016

10 Minutes To Extend Your Life!

These photos are updated and combined from 1942 and 1962 by Gjon Mili for LIFE magazine. 

For those of you who have read my blogs for a while or who know me, you will know that I love exercise. I like sweat. I like challenging my body, my mind, and my spirit to do more than I think it can.  As part of my practice in the natural health world I have always recommended exercise in conjunction with other lifestyle adjustments.   I have also had to come to a realization that there's a whole lot of you out there who do not like exercise at all!

 I just finished reading the new Time Magazine article, "The New Science of Exercise" and if the results of the studies being sighted in this article are not enough to get you doing some form of physical activity on a regular basis, nothing is!

 The pendulum is finally swinging the other way and younger people in particular are trying to be more natural and more healthy.   I think they know that there's got to be a better way to live.  The first comprehensive study on the striking benefits of exercise is being done now and it's sponsored by the NIH (The National Institute of Health)   If you study medicine and body movement as far back as Hippocrates (400BC) who is known as the father of medicine, you will find that humans have always known, almost instinctively, that exercise is good for them.

Can't do anything about the loose skin but weight-lifting keeps me strong at 60!
 Fast forward to the very early 1900's when a couple of very wealthy families in the USA found a way to sell medicine and make a ton of money.   The story just goes on and gets worse from there.  Here we are in 2016 and people are fatter, sicker, more miserable than ever.  Alcoholism and drug abuse (prescribed drugs as well),  to name just two addictions, are epidemic and things don't seem to be getting any better.  The latest fad diet books are still best-sellers and even for people who do exercise, they just can't lose the weight they should for their health.   Bad, fake food is the culprit combined with too much sugar and /or too many calories.  It  doesn't matter if you ride a bike, hike, play sports, or do any kind of strenuous exercise that burns, say 500 calories a workout.  If you are eating even 600 calories more than you should for optimum health, you are going to start putting on weight.  The latest studies on exercise don't show that it causes weight loss unless it's combined with a healthy diet.

So what does this Time Magazine breakthrough article called, "The New Science of Exercise" say then?  What is the good news?  First off, you need to buy the magazine and read it (I tried to download and provide a link here but they want me to subscribe and I already get the paper copy)  I am providing a few of the stand-out facts from the article below.  These are direct quotes from the genetic metabolic neurologist who is co-leading the study.

1)  "The most  effective, potent way that we can improve quality of life and duration of life is exercise." 
2)  "If there was a drug that could do for human health everything that exercise can, it would likely be the most valuable pharmaceutical ever developed."   This comment is made after the study of the blood of subjects being drawn and looked at right after completing exercise.
3)  "The scientific benefits of exercise mean slower aging, better mood, less chronic pain, stronger vision, and the list goes on.  These results are real, measurable, and almost immediate."
4)  "Medicine shifted it's focus from the prevention of disease to it's treatment.  In the 1905 Journal of The American Medical Association the authors reported that they mourned how many people were losing sight of the health benefits of exercise."
5)  In this study, "they think they will be able to identify every single molecule in the body that is tweaked or turned-on by exercise."
6)  If you are willing to do HIIT  (high intensity interval training) you will gain the benefits of exercise in as little as 10 mins!  Most are not willing to do "intensive" training because it's just too hard.  I think it's fun and also very effective if you have only a small window in your day. in which to get in your exercise.     I have written a bit about this is the past.  You can read one of my older blogs on "quick"  exercise here.
7)  "Standing more and sitting less is linked to a lower risk of cancer, diabetes, and early death from any cause."
8)  "You can't just walk, you have to do some kind of weight-bearing exercise to reap all the benefits."
9)  "Even very ill people can benefit from exercise.  It can help them get well!
10)  "Some of the best results of the benefits of exercise don't require a gym membership at all."

So if the above was just too much for you because you just do not like exercise,  I am sorry but "it's the facts, only the facts."

Let me know if there is some way I can help you with your health.  Besides being a nutritionist I also hold a second-degree black belt in TaeKwonDo and I love teaching about high intensity, short burst exercises as incorporated in a healthy diet and lifestyle.

Tuesday, September 13, 2016

The Silent Killer

Most of us know that dangers of high blood pressure:  heart disease, stroke, kidney failure, and damage to the blood vessels in the eyes, to name a few. High blood pressure can have deadly consequences so you'll want to make immediate lifestyle changes if you've been diagnosed with high blood pressure.  A very successful treatment for high blood pressure is chiropractic adjustment.   This article here lists a study that was done using chiropractic adjustments of the cervical spine and the effects on neck pain and blood pressure.   
Like anything in life, you'll want to find the best possible chiropractor so if you need a recommendation you can contact me and I will refer you to a great one.

 Rarely is low blood pressure mentioned in the media so most don't even think of low pressure as a sign that something might be wrong. For those of us that are athletic we are accustomed to a low resting pulse rate (mine is between 48-58 beats per minute-BPM) and blood pressure on the low side (mine is typically 110/70 with 120/80 considered normal)  Did you know that low blood pressure can also be a warning sign for some serious health problems?  Conditions such as adrenal fatigue, hyperglycemia, or even the onset of diabetes might be a culprit if you have too low blood pressure.
When the blood pressure is not sufficient to deliver enough blood to the organs of the body, the organs do not work properly and may be permanently damaged.  

The older we get the more important it is to know what our blood pressure is and it's now really easy to be proactive and find out, especially if you have any symptoms of hypertension, dizziness or chronic fatigue that are not going away. .  And remember,  lack of symptoms does not mean that everything is okay That's why they call it the "silent killer."

 I was recently introduced to a digital blood pressure monitor by Vive Health. I ordered mine online and it arrived within days.  It's so easy to use because you no longer have to "jump through hoops" hoping to get an accurate reading while you take a person's pulse whilst check your stop-watch and waiting to calculate the results.  This great device does most of the work for you!  Now you don't have to wait weeks to see your doctor because with this latest technology in blood pressure monitors anyone can check their own blood pressure.  The best part is it's very reasonably priced!

 If you are interested in your own digital blood pressure monitor I highly recommend the one by Vive Health (picture above).  You can click here or here for more information.  This knowledge you gain by having your very own blood pressure monitor just might save your life.

"My people perish for lack of knowledge."  Hosea 4:6

 To contact me you can email me:

Wednesday, August 24, 2016

Always Look UP!


I recently had my second go at wake-boarding on Lake Powell in Arizona.  My first time enjoying this fun sport was only three years ago.   I love being able to still participate in athletic activities like this, especially at my age,  and I get really frustrated if I can’t do things well without too much effort.  As I was attempting to stand up and wake board for more than 10 seconds at a time, my host, who was also the driver of his ski boat, yelled out over the water at me to “look up, keep looking up!”   With that one command I was able to achieve several nice rides and I finally dropped the rope (pictured in my last ride above)  because I needed a break! 

As I finished that day’s adventure I was reminded that looking up is a great rule for everything in life. Any endeavor I’ve ever attempted and achieved has involved looking straight ahead or up at the goal in order to stay focused.  Life is filled with many distractions and there’s always something or someone who is trying to tempt us to take our eyes off of our goals.  Stay focused.  If you live your life with faith and hope, while keeping your eyes on your goals,  you will achieve great things.   Look up, and look to God, for he leads to an abundant life.   Always look UP!

Lift up your eyes on high And see who has created these stars, The One who leads forth their host by number, He calls them all by name; Because of the greatness of His might and the strength of His power, Not one of them is missing.                 Isaiah 40:26

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Saturday, June 25, 2016

Grandparenting For Better Health

Haven (2 yrs old) dressing as a pirate at Opa and Grammy D's 2011
I remember when I first heard I was going to be a grand parent.  I was so happy for my oldest son and his wife.  Since Bobby is my “step-son” the message that came to my mind was something like, “well this is great for my husband but I’m not quite old enough to be a grandparent yet!”  
Haven came into the world in December 2009 and it was “love at first sight!”  As soon as her parents would let her Robert began taking care of her each and every Monday.  It was so rewarding to watch her grow and learn.  Through her eyes we once again learned to appreciate the littlest of things in life, as seen through a baby and a small, inquisitive child.  When Haven was just 2 years old Robert and I attended a fun, pirate-themed party where the hosts passed out all kinds of “pirate booty” which we in-turn took home.  For months Haven would dress up like a pirate and to this day all of our grandchildren still play with the “gold” coins and wooden treasure chest, the eye-patch, the sparkly beads, the pirate head scarf, and the “Captain Hook hand.”

Our second grandchild, Robert IV (Cohen), arrived just two years after the first and although it was a bit tougher watching two, we still set-aside Mondays as the day dedicated to our “littles.”
Fast-forward to May of 2014 and along came Christian, who was born to our youngest daughter, Christina (Sinclair) and her husband Chad.  Since Christina had to return to work as a fitness instructor just six weeks after Christian was born we once again had the privilege of taking care of yet another grandchild.  This time it’s nearly every day, and I can tell you that this is by far the most rewarding and purposeful activity in my life.
 As I write this I am just a few days away from flying to Dallas for our second visit with our fourth grandchild, Exley, born to our oldest daughter, Angie (Schuller) and her husband, Chris Wyatt, in March 2106. 
There is nothing more important than being with your family.

Opa and Cohen (1 yr old) at petting zoo 2012

Spending time with your grandchildren, helps them developmentally and at the same time it helps you to maintain good health, mentally, physically, and spiritually.   Here are just a few of the benefits I experience when spending time with them:

1)    Children are a great way to slow-down and enjoy the simple things in life.  You will view a butterfly, a flower, a crashing wave, a duck on a lake, or even a dump truck, in totally fresh and new ways.  Grand parenting helps you become more aware of your surroundings and of God’s creations.

2)    Most of the time you need to get “down and dirty” with your grandchildren and this might include, building blocks, jumping up and down, dancing, play-acting out a scene, giving piggy-back rides, climbing on the jungle gym (so they don't fall), or building a fort.   This kind of movement keeps you flexible and helps you forget about any kind of pain you might otherwise dwell on. 

3)    There is nothing more important than your time and children know when you are distracted by other things.  When I am with my grand children I try not to take phone calls, text, or email.  Besides, if I take my eye off of Christian he is likely to try to climb over the balcony, scale the fireplace, or flush something down the toilet!   The experience of living in the present is a great benefit of grand parenting.  They help you “stop and smell the roses.”

4)    Playing board games or cards, teaching them to count, painting or doing crafts, or putting together puzzles…all of these activities help to keep your mind sharp and focused.   Most of us get caught in ruts as we age but being around your grandchildren will keep you thinking  “out of the box!”

5)    Healthy cooking is also a great sideline.  Although I’m a nutritionist and thus try to eat as healthy as possible at every meal, my daughter prepares every meal for Christian and he is only allowed organic meats, fruits and vegetables.  Off the list are grains and foods that contain refined sugars, dairy, and of course, no packaged or “fake” food ever!  It’s a great reminder that the food we eat today is building the body we will become tomorrow.   

6)    A sense of appreciation and love that is felt and passed along when we are with the youngest generation is very real and is a great benefit to our emotional health. There is so much to be thankful for and spending time with our extended family reminds us  to embrace an attitude of gratitude.  Adults have so much stress and worry and it’s great to be with children who really only care about the here and now.

7)    Faith in a new generation and faith in action as you help teach your grandchildren about God and His creation: how to pray and then you pray with them.  I recently sat down to lunch with my daughter and my grandson and as we started eating our meal Christian shouted out, “pray!”  Wow, did that get our attention!  Children learn early how important it is to acknowledge God who is the giver and sustainer of everything good in life.

"D" and Christian (2 yrs) June 2016
These are just a few of the many health benefits that I've observed by being involved in my grandchildren's lives.  I offer time, encouragement, and support for them, but the benefits I gain far out-weigh what I give.  I am helping to raise the next generation of peace-keeping, God-loving, good people and what could be more important than this?
  If you don’t have any grandchildren you can do what we used to do in our church: find older people and match them up with children who don’t have grandparents.  These “foster” grand relationships  provide the love and influence that only comes through inter-generational contact and experiences. 

Be Healthy.  Be Happy.  Be Peaceful. 

 Join me on the 15th of every month for "The Call" at 6pm pacific time.  Dial 641-715-3865 and then 642848# for access.

 Questions or information about The Call or your health?