Wisdom of Oz

Dr. Oz that is!  He has six easy steps that can improve your mood and your health and help you feel and look great---it takes baby steps to change yourself.  If you make major changes, upset your balance, you will probably end up right back where you were in a month.  Check out these tips and find changes that work for you every day, so you can make them a part of your life!
1. Learn your numbers. Your waist size, the most important one, should be half of your height or less.  Body fat in your middle can have many negative healthy effects.
2. Play with your kids (or your pets). They burn tons of calories wiggling, jumping and dancing.  Your ultimate goal: To raise your heart rate, meaning you're feeling breathy but not gasping for breath.
3. Lose the white foods. Cutting out white rice, pasta, sugar and flour cuts out the toxic sugars that damage your liver. Look at your grocery store like it's a pharmacy. The more natural color in your diet, the better.
4. Up your vitamin D intake. Our ancestors got thousands of units of vitamin D from the sun, but today we're not getting nearly enough. This nutrient is key for strengthening our immune system and bones and reducing the risk of cancer and heart disease. Get about 1,000 IUs a day by taking a supplement.
5. Hop in bed. Regular sexual intimacy prolong life expectancy. Plus, lack of intimacy can derail a relationship. Carve out time for romance at least once a week.
6. Find time for you. Especially moms who tend to put themselves second, but we all need time to recharge too!

We have hit some of these topics in past posts, but a little reminder is always good! If you are struggling to get going or to keep going, choose one and work on that for a week, than add another!
Let me know how I can help you!

Can't lose that belly fat, check out this Q and A!!!

Q: I work out all the time, but I still have belly fat. Please help!

-J.R.

A: Hi J.R.,
It sounds like your flabby middle is due to something called "false" belly fat. False belly fat mostly comes from encrusted fecal matter built-up in your intestines and colon. It may sound gross, but it's what happens when you don't eat enough fiber and drink enough water. Refined foods – which includes almost anything packaged in a box, can bag or carton – are stripped of fiber during processing. And fiber is critical for eliminating waste from your body. During the digestive process, fiber stays mostly in tact and can push foods or build-up out of your body. If you aren't having 1-3 bowel movements per day, then you're not getting enough fiber, which could lead to false belly fat.

I recommend you incorporate two types of fiber into your diet: insoluble and soluble. Insoluble fiber is what you find in grains such as wheat and rice, while soluble fiber is found in fruits and vegetables. Some of the best sources are brown rice, whole wheat bread, oatmeal, and fruits that have lower sugar content, such as blackberries, raspberries and apricots.

Your coach,
Jorge Cruise