healthy

3 Simple Tips To Lose Weight And Become Healthier When You're Too Busy

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3 Simple Tips To Lose Weight And Become Healthier When You're Too BusyLife in the 21st Century is speeding up. People are hyper-connected, over-scheduled and under-relaxed. It's quite the conundrum we're in. How can you lose weight, become healthier, develop a new eating routine, find time to exercise and have enough time to give love to your spouse and family? Oh, and don't forget about the work week.

It's no surprise that many of my clients are facing the same issues:

I don't have enough time to relax, I'm just too busy right now.

I want to eat healthier but I just can't stop my addiction to sugar, it's really worrying me.

I can't sleep at night, the stress is killing me.

These are just a few of the recent TOCs (Topics of Concern) that have surfaced. If you resonate with any of these, realize you're not alone.

You can assume that if you're struggling, so are thousands and thousands of other people.

So what do you do?

First, I want you to take an average size breath, inhaling through the nose, hold it, now exhale out of your mouth while parsing your lips like you are exhaling through a martini straw.

Repeat this a couple times.

You should feel a profound sense of awareness and relaxation beginning to take over. This is the parasympathetic state. Your nervous system enjoys being in this state.

This is the default state of our nervous system if we are living according to the laws of nature. Unfortunately our modern way of life and the natural laws set by our ancestors are very far apart. Don't give up hope yet, we have great potential.

Take a warm bath twice per week

How does taking a warm bath help you lose weight? By inducing relaxation. I encourage you to add 1 cup of epsom salt and bubble bath. It can be the extra detail that makes your bath THAT much more rejuvenating. It would also benefit you to use a bath water filter and/or Vitamin C dechlorination tablets. It takes a few investments, but your skin will feel much better. Clients with eczema and other skin related issues have seen a noticeable reduction in symptoms after filtering the toxins out of the contaminated tap water. Dr. Ford and I cover eczema in detail here if you need help.

Take a warm bath with epsom salts and bubble bath for 15-20 minutes twice per week.

This simple action will be a catalyst for reducing your stress hormone levels and enhancing detoxification. Epsom salt (magnesium sulfate) has the ability to pull out toxins from the body while leaving you relaxed and ready to cuddle with your loved one.

For the client who can't sleep at night, a prescription of warm baths was enough to shift her mindset towards relaxation at night. Instead of becoming depressed and stressed thinking about tomorrow's tasks, she was able to calm her mind and body down enough to settle into a slumber. This is the beauty of the natural world. Water has healing qualities both inside and out. Which leads us to the next key point..

Drink more spring water

While some may begin to reduce stress with baths, therefore inducing a lower stress response and giving the body the ability to burn fat, some people are just plain dehydrated. Drinking more spring water is an essential part of any weight loss and detoxification program.

Water makes up 55-60% of our total body mass. The body can produce 8% of its daily water needs through metabolic processes but the remaining 92% of our water intake must come from beverages we drink and foods we eat. Water is found in all tissues of the body. Water improves oxygen delivery to our cells and acts as a transporter vehicle for nutrients. Waste removal and digestive processes are a water-intensive process. To flush out toxins that may be stored in our fat cells, we need water.

As you've just learned, many bodily processes require water just as a car requires fuel for it's operation. You can think of adequate hydration as lubing up your engine and cleaning out the gunk that is preventing your engine from operating at full efficiency. After all, water improves cellular communication. If your body's cells can talk to each other, they can begin to increase their detoxification capability, leading to toxin (weight) loss.

Most people in the alternative health community are fans of herbal teas, coffee and other assortment of naturally-caffeinated beverages. I am much happier to see tea on someone's food journal than a soda, but they both act as diuretics. Consuming any of these beverages adds to daily requirement for water consumption. Add in the amount of sweating and natural water loss that occurs throughout the day from respiration and exercise and it's easy to see how dehydrated we can become.

Dr. Batmanghelidj, or Dr. Batman if you can't pronounce his full last name, wrote a book called Your Body's Many Cries For Water that should be on your bookshelf.

In this book, there are incredible stories from his patients and their incredible weight loss progress and health improvements achieved simply by drinking more water. 

He even goes as far as to claim that many diseases and hospital visits are actually just the result of chronic dehydration. After reading this book, you won't want to leave the house without your sacred thermos full of spring water.

Nutritional Therapists can make general recommendations about water consumption:

Take your body weight divided by 2. This is the minimum number of ounces you should drink each day. 

A 160 pound person should drink at least 80 ounces a day. That's a little over 3 of your 24 ounce sport bottles. Sip throughout the day, don't chug. Make sure the water is spring water. It not, make sure it's at least carbon filtered.

Eat more fat

If you find someone making blanket recommendations for the specific macronutrient percentage you should be eating, run away. People have widely different metabolic rates and should not follow the same protocol most of the time.

An 85% fat diet may work for some people, while switching to that same diet quickly may put a heavy burden on someone's gallbladder and liver and make them feel nauseous. If you experience this, lemon water before a meal may help.

Generally speaking, if you'll allow me to bend my own rule a little bit, we all could use more fat. After seeing a "healthy food journal" that contained nothing but chicken breasts and spinach, I was not surprised that this client couldn't lose a pound!

If you don't consume dietary fat, your body thinks you're in a famine, so it holds onto fat to keep you alive.

If you want to get up right now and go enjoy a tablespoon of almond butter, I'll be right here when you get back.

To start the weight loss process, increasing your fat intake will do it. Your body will think, "The famine is over! Let's dump some of this belly fat!" So enjoy some grass-fed butter, coconut oil, MCT oil and grass-fed beef on your dinner plate each night.

If you really need help figuring out how diet relates to your mood, fat loss progress and sleep quality, my sleep program REM Rehab contains extensive coverage on it.

Don't be afraid of adding another tablespoon of grass-fed butter or coconut oil to your veggies. Avoid hydrogenated fats and oils at all costs. Coconut oil is your best friend for topical and internal use.

This is just part one

I wanted to really zoom in on some recurring issues from the newsletter community and there will be more zooming in to come.

Although I've covered dietary aspects of weight loss and health here and here, we can delve into these topics in the following weeks.

If you have specific concerns or topics you'd like covered here, please submit them here.

Use these simple but effective tips in your routine, along with anyone who will listen to you. They will be begging for your "secrets" when they see your results. These are habits of our ancestors that came with ease. Now we've got the chance to instill them once again.

Is Eating Healthy Only For Rich People?

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Is Eating Paleo and Healthy Only For Rich People?

A short trip to the grocery store is a familiar journey for all of us.

You leave the grocery store with 3 bags in your hand and a receipt of over $100. You think, "surely I didn't just spend $100!".

Well, you did!

According to Sustainable America's research (and your own grocery bills), prices are going up, up and up. There isn't an end in sight.

The price you pay is a combination of factors. The only ones worth mentioning for the context of this article are oil prices, transport costs and a little room for profit for the farmers themselves.

Food-Prices

If the prices of food are continuing to go up, but our wages aren't, what are we left to do?

You're thinking, "Eating the lifestyle that's promoted on this site or any of the other ancestral lifestyle websites must be only for the rich."

Not true.

Nora Gedgaudas and I actually discussed this topic on my show. It's actually more expensive to eat poorly in the long-term when you factor in the associated health costs due to a poor diet. Paleo can be affordable.

From Huffington Post article on The Costs of Obesity:

The incidence of obesity in the United States has soared from 13 percent to 34 percent over the last 50 years, while the percentage of Americans who are extremely or "morbidly" obese has rocketed from 0.9 percent to 6 percent.

Although the epidemic of obesity is well-known, the costs are not -- and in many cases are significantly greater than estimated even a few years ago. Some examples of obesity's economic impact:

* $190 billion in annual medical costs due to obesity, double earlier estimates.

* $1,850 more per year in medical costs for an overweight person than for someone of healthy weight, among employees at the Mayo Clinic and their adult dependents. $3,086 more per year in medical costs for a Mayo worker with a body mass index (BMI) of 35 to 40.

* $5,530 more per year in medical costs for a Mayo worker with a BMI above 40. By comparison, smokers' medical costs were only $1,274 a year higher than nonsmokers', who generally die earlier.

The article goes on to detail some more ridiculous numbers such as the extra amount of jet fuel used to transport the obese passengers on jetliners.

Clearly, we could write a book on these statistics alone.

In short, you pay the extra price for the higher-quality food now, or you pay later with the associated health costs as an unhealthy and potentially obese person.

While I can't control the grocery store prices, what I can do is give you some tips and tricks to saving some money when it comes to getting high quality food.

Tips & Tricks

Purchase meat with friends, family and coworkers.

Many people write about buying meat in bulk and storing pounds and pounds of beef in your freezer. While this is definitely attainable and a great way to get a discount on meat from your local butcher, it's not feasible for all.

People who live in apartments or people who simply don't have the finances to make a large purchase ahead of time for chest freezers or bulk purchases get excluded from this generically recommended tactic.

If you visit this site, you can select your state and city to find local eggs, meat, vegetables and dairy.

This is a truly empowering tool that everyone should utilize.

Once finding someone with the product you want, give them a call.

We are all people, remember!

If their prices or specials are not listed on their website, ask them how they can help you. They are likely to give you a per pound figure based on how much you buy.

An average freezer that sits on top of a refrigerator can comfortably hold 30+ pounds of meat.Take this into consideration when thinking of a bulk purchase.

The top shelf of the freezer pictured is 32 pounds of meat. This is a standard 4.96 cubic feet freezer. This should give you an idea of how much to purchase at a time!

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Here are PCC Natural Market's recommended duration to store various meats in the freezer:

Freezer storage chart (0 °F)

Item Months
Note: Freezer storage is for quality only. Frozen foods remain safe indefinitely.
Bacon and sausage 1 to 2
Casseroles 2 to 3
Egg whites or egg substitutes 12
Frozen dinners and entrees 3 to 4
Gravy, meat or poultry 2 to 3
Ham, hotdogs and Lunchmeats 1 to 2
Meat, uncooked roasts 4 to 12
Meat, uncooked steaks or chops 4 to 12
Meat, uncooked ground 3 to 4
Meat, cooked 2 to 3
Poultry, uncooked whole 12
Poultry, uncooked parts 9
Poultry, uncooked giblets 3 to 4
Poultry, cooked 4
Soups and stews 2 to 3

Purchase ground meat over steaks

The taste of a grass-fed steak is incredible, but the prices can certainly add up. While I don't recommend eating ground meats 100% of the time (mostly because you'll get bored with it), it can definitely save you a few dollars per pound.

If you know the source, I don't see a problem with using ground meats the majority of the time.

My top recommendations are grass-fed beef and bison.

If you don't know the source, or you are buying conventionally-raised beef, I would stay away from ground products.

The problem is, in massive meat production operations, an average of 55 cows may be contained in one pack of ground beef. There is nothing wrong with this necessarily, it just presents a much larger chance for just one of those cows to be sick or have some sort of bacterial infection that you wouldn't want to consume.

Purchase food locally raised and grown

For now, local food is generally more expensive. However, if you factor in the taste of the food combined with the benefit you are doing to the local economy, the benefits outweigh the price.

Eventually, I predict the costs of local food to closely match the prices of the organic foods in your local grocery store.

With the United States alone using 20 million barrels of oil per day, this lifestyle is unsustainable long-term.

I can't say how much longer the rampant use of oil for food production and transport will continue, but trends show prices to keep going up.

Important: As food travels further from the source, the time, distance and exposure to light all deplete the micronutrient values in the foods.

Let's look at a chart showing the travel distances for some of your favorite supermarket foods compared to locally grown.

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Notice the exponentially greater travel distance for some of the most common foods we eat! It's almost unbelievable when it's put into a graph like this.

We're talking an average of over 1000 miles for your food to get to your table.

Grow your own

As daunting as the task may sound, growing your own food can be delicious, easy and nearly free. The costs of seeds are so low that one could grow an entire garden with less than $20.

With 1/10th of an acre, a family right outside of Los Angeles is able to provide more than enough food for their entire family.

If you live in an apartment, condo or rental property, don't get discouraged.

Even though you may not be able to grow enough food to provide for your whole family (if you even had the time), you can still grow many windowsill or patio herbs and vegetables.

If you know nothing besides you want to grow something, start with bell peppers, jalepenos and tomatoes. They are very easy to grow and require very little maintenance.

Raise your own food

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Baby chicks from the Kentucky State Fair

Raising chickens has been part of human history for thousands of years. Just in the past 50-60 years have we strayed away from having animals on our property.

Chickens and ducks are some of the easiest animals to keep around the house that provide food. Imagine having a group of hens laying you fresh eggs every day! It's very plausible for the city dweller.

You can purchase chickens for $1 each. Yes, a baby chick can be purchased on the internet for a dollar. Also, you will want to have some sort of shelter for them in your yard which can easily be built or purchased.

Murray Hatchery is the leading hatchery who can ship you baby chicks through the mail along with ducks and other birds. If you prefer, you can buy "hatching eggs" and attempt to hatch them yourself.

I recommend purchasing the already live chicks.

Raising cattle and hogs definitely requires more land and food, but the payoff can be much greater. I've had friends that buy and sell cattle making thousands of dollars of profit. This is something to consider if you or your family has land that's just wasted green space! Make some meat!

Just to give you an idea for time, cows are generally 2 years old before being butchered for meat.

Create a budget

No matter how many ways you look at it, food requires at least one of two things; time and/or money.

I recommend people set a budget for other items in life.

I wrote about the benefits of a minimalist lifestyle which allowed me greater piece of mind and more money to spend on high quality food!

I am confident that everyone can reduce at least a few things in their budget to free up some money towards quality food.

You would be surprised what people consider "the essentials" for life.

How many people do you know that would not dare take their cable TV, Netflix, Satellite, iPhone bills, Credit Card bills and Best Buy card payments away to have better food?

If you are sitting on your iPhone in front of your nightly television show while your children are on their hundred dollar video game systems (most with their own monthly bills associated with them) and are feeling like you can't pay an extra couple dollars to opt for the organic food or the pastured meats, you can.

Health or luxury, the choice is yours!

What have you done to make your lifestyle more affordable? Any tips or tricks you've picked up on throughout life?

Comment below!