Archive for December, 2010


WATCH THE WEIGHT FALL OFF

THESE ARE THE TOP 10 NUTRITION RULES FOR CREATING A HEALTHIER VERSION OF YOURSELF IN THE NEW YEAR (remember there are side effects associated with health that are much different than the side affects associated with sickness, but side effects nonetheless.  For example, healthier people are more energetic, more muscular, less fat, happier, and generally more pleasant, positive and useful.)

This is for long term change, the only type of change that matters, what’s the point of losing 10 pounds this week if in a year its back and then some…long term healthy relationships is our focus.

Lets get started:

TOP 10 NUTRITION ACTION STEPS to make it simple getting started or refocused.

  1. Add, don’t take away. People often associate change with terrible loss, and that doesn’t have to be the case.  First things first –  let’s focus on being sufficient in getting enough pure foods, and not focus on what bad stuff is in your diet.  You can’t get to a positive by running from a negative…you must run toward a positive (for example, you won’t ever be rich by trying not to be poor)!  Create the life you deserve!
  2. Fruits and veggies first: Eat a fruit or a veggie before every meal.  This ensures that you will get the nutrients your innate genetics need to produce health and homeostasis in your body!  Plus, it will take up some of the room in your stomach, so hopefully you won’t be able to fit as much of the bad stuff in.
  3. Always shop on a full stomach: The battle is won or lost at the point of purchase.  It is much easier to make logical decisions about what to purchase at the grocery store when we are not hungry.  We all know that if a food makes its way into the basket, it is going to be eaten.
  4. Stay on the periphery of the store: That is where the live and healthy foods reside.
  5. Real food goes bad; if it doesn’t go bad, it isn’t good for you:
    1. The more nutrients and health in a food, the more organisms want it.  If bacteria doesn’t want your food, chances are, it isn’t food, and you should toss it.
    2. Store food has been created to be stored, not to give you health, so try and avoid foods with labels or packaging.
  6. Understand the ingredients: Real food has real, natural ingredients like blueberries and almonds.  Fake food has “natural flavorings” to trick our tongues, and chemicals to preserve them.  Usually these ingredients read something like “monosodiumdiaoxylglutamicfuranicmethylwhattheheck???”   By the way – what the heck is a “natural flavoring??”  Last time I checked, “natural” isn’t a flavor.
  7. Keep the ingredients list to 5 or fewer: The more ingredients, the more man/woman has messed with the food, and therefore, the less likely it is a real food.
  8. If it has a health claim, it probably is NOT healthy: Michael Pollan, author of In Defense of Food, explains that the loudest foods in the store (cereal boxes, dairy and juices) are often the most toxic, and the quietest foods in the store (fruits and veggies) are often the healthiest.
  9. Evaluate food choices by thinking about how you will feel post-consumption: It is absurd when you think about the 23 hours 57 minutes of pain, suffering and guilt you get when eating a donut/Big Mac/pizza, etc. for the 3 min of joy you get while eating it.  Think about what you would want to eat post-workout (for example, after you’ve just finished a really great workout, would you rather have a Big Mac or a smoothie?).
  10. There are NO failures – only feedback! Do not waste time or stress hormones on feeling guilty – look at what you eat in terms of choices, with a goal of becoming healthier.  This is not a diet (destination), it is a way of life (journey).

YOU CAN DO IT  – CREATE THE HEALTH (LIFE) THAT YOU WANT!

Create Health,

Dr. Nicholas Araza DC

Yeah I'm talking to YOU!

You may be thinking “I’m too busy with holiday prep, can’t we talk about this later maybe after Christmas or in January, yeah, in January I’ll be ready for this?”

NO.   The reason you don’t have time is the reason you need to make time!! NOW is the time you need to start preparing your immune system for battle!  Practice and preparation are not for game day – game day is about executing already mastered skills, so we need to get to work.

Your immune system is your body’s Alarm System, SWAT team, and Clean Up Crew all rolled up into one, and it needs time and training to get to optimal performance.  If you are living the life of a typical American, your immune system is like a  county sheriff in a ghost town, which is why you get sick often – especially around the holidays.

It’s time to get your defense up to LAPD SWAT Standards!!

Before HOW comes the WHY.

It is so important to have a healthy, strong immune system (and just because don’t feel sick doesn’t mean your immune system is healthy!!) because that is the system that protects you from cancers (there are cancers in your body all the time; a healthy immune system neutralizes them, day in and day out for life), auto-immune diseases, pneumonia, the flu, bacteria, viruses, colds, infections, bad food, etc.  IT KEEPS YOU ALIVE, so lets give it a chance, eh?!!

Now here’s how to get the boys in blue to top form:

DECREASE YOUR STRESS – case closed, that is all you need to do, because stress crushes your Immune System!  Imagine that was your white blood cell (WBC) in the video above and your stressed out ways made it weak and lazy and confused, so he just let that little pathogen go by.  That little sucker may replicate every 20 min so within 12 hours 68,719,476,736 of his decedents may be inhabiting your body.  This is battle, and you need to be prepared!

Let’s talk about exactly how to Destress and keep your WBC’s ready for anything!

1.  Get Adjusted – Spinal subluxations (dysfunctional joints) cause stress.

2. Exercise – Deficiency in movement causes stress (minimum of 6 days a week (anything better than nothing), to the point of moving, sweating, and panting, which can be done in just 4 minutes).

3. Eat your veggies, fruits, seeds, nuts, and healthy meats. Diets deficient in healthy-from-the-earth foods, or toxic with processed, packaged foods cause stress.

4.  Master your mental stress. I know, I know, easier said than done…but here’s how to start:  Breathing exercises, morning rituals, daily affirmations, and surrounding yourself with positive people boosts your immune system.

5.  Get some SUNSHINE. When sun hits your skin, it is able to create Vitamin D, which is a potent stimulator of your immune system (if you live in New England during the winter, TAKE VITAMIN D 1,000-5,000 IU’s).

6.  Take Your Basic 4 Supplements.  Americans are typically deficient in Omega 3 (fish oil), Probiotics (healthy bacteria), Vitamin D (see above), and an organic, whole food based multivitamin.  Deficiency = Stress, so take ’em!  For more info, click on this link.