Not ALL Carbs Are The Enemy

Not ALL Carbs Are The Enemy

It seems that carbs have been getting a very bad rap especially for those looking to lose weight and get fit. The ketogenic diet which has gained immense popularity over the past few years, has emphasized the lowering of carbohydrates and the increasing of good fats and protein.

While I am in total agreement that reducing your overall carbohydrate consumption is important for long-term health, especially processed ones, we must remember that non-processed carbs work to produce energy within our body helping us to get through our day. It’s vital to choose the right carbs that won’t spike our insulin and blood sugar but instead, those which support extended energy levels.

One simple step to remember is that it’s best to avoid all things white, mainly known as processed carbs. Things like white rice, white bread and flour, white pasta, pretzels, and white sugar in excess can cause long term health issues and may lead to Diabetes, heart disease, Arthritis, and even cancer. By following this rule 80% of the time, it will positively affect your overall health along with your waistline.

If you’re craving carbs, do your best to combine them with proteins and fats such as coconut oil, avocado, lean meat and poultry, wild-caught fish, grass fed butter, olive oil, nuts and seeds. This will help to slow the inevitable spikes in blood sugar and insulin.

When deciding to cut or lower your carbohydrate intake and to increase fats, lean proteins, and fruits and vegetables such as the ketogenic suggests, consider keeping some of the following carbs in your weekly diet but in lower amounts than you would have consumed in the past:

Whole Grain, Sprouted Bread
There are so many delicious organic, sprouted, multi-grain breads available. Choose ones that are topped with nuts and seeds and make sure that there are few ingredients on the list. The closer to nature, the less added color, flavorings, sweeteners, and preservatives. Ezekiel bread is a popular brand which in moderation, is good for your health.

Quinoa, Black Bean, Whole Wheat or Brown Rice Pasta
Pasta is now created in all sorts of exciting formats. Unlike traditional pasta, these new versions contain higher levels of protein and increased fiber which in turn, can support steady energy especially for those who work out regularly. Look for pasta made from beans, lentils, brown rice, quinoa, buckwheat, sprouted grain, and spelt. Or, create your own using spaghetti squash or zucchini.

Quinoa
Possibly the best rice alternative, quinoa comes in many different colors and has a rich and nutty flavor which is much higher in protein than other starchy sides. Cook the same as rice using 2 parts liquid to 1 part quinoa. Use chicken or vegetable stock along with coconut oil for extra richness. Throw in your favorite chopped vegetables such as tri-colored peppers a few minutes before removing from the stove.

Multi-Grain Chips
More and more you’ll notice whole grain and multi-grain chips and crackers everywhere. Choose these over the typical ones that are made from enriched flour or processed corn. Enjoy them with guacamole, raw, organic cheese, humus, or nut butter.

Morning Cereal
Most breakfast cereals spike our blood sugar and leave us exhausted by noon. Choose ones that contain flax and chia seeds, whole grains like spelt, kamut, or amaranth for example, and add nuts and seeds along with whole, raw, organic milk or your favorite unsweetened nut milk.

Life isn’t meant to be one deprivation after the other and creating eating habits that are easy to follow and become a lifestyle, not a diet, is key. We can have fun and enjoy our eating experience.

One thing is for sure, we crave what we eat the most. This being said, once you make the switch from refined, sugar-laden carbohydrate foods to more healthy ones, you will eventually wonder how you even considered the overly processed, unhealthy choices you once craved.

 

Jay Bradley is a Youthful Aging, Wellness & Lifestyle Coach Living in Los Angeles. http://www.JayBradleyLIfestyle.com

He is the Best-Selling Author of LIVE LOOK FEEL, The 12-Week Guide to Live Longer, Look Younger & Feel Better!

Attention Men! Is your Testosterone Low?

Attention Men! Is your Testosterone Low?

If you’re a man in his 30’s, 40’s, 50’s or beyond it is well worth looking into your Testosterone levels. In fact, getting a full hormone panel regularly which includes a series of vital tests such as Testosterone, Estrogen, DHEA, and Thyroid to name a few, is an important tool in your goal of remaining youthful, vibrant, and healthy.

Your doctor won’t normally suggest hormone tests since it is often over and above the usual requirements of an annual physical. Perhaps it’s time to take your health into your own hands and communicate with your physician about your desire to get them checked.

Many guys when presented with the idea of Testosterone replacement have visions of angry, overstuffed bodybuilders when in reality, those images are often due to a higher than normal level of Testosterone mixed with other steroids.

For the everyday man who wants to increase energy, burn fat, build lean muscle, lower the risk of disease, increase cognitive function, and experience a more stable and upbeat mood, Testosterone may be the answer.

I was one of those men. Just a few years ago I found out that my T levels were lower than expected. Despite doing all that I could with exercise, diet, and nutrition, they remained on the low side of normal. I was still fit and lean but I suffered from bouts of depression and often felt unrested in the mornings after a long night’s sleep. I didn’t make the connection until I did more research.

My doctor suggested that I try a low dose of bio-identical Testosterone replacement therapy. Within a very short period of time, I felt an increase in energy, a more restful sleep, and my mood seemed stable and positive. I also noticed that I didn’t need to work out as arduously in order to get the results I once did just years before. For me, Testosterone was a godsend. It was as if I had cleaned the spark plugs of my body increasing the effectiveness and energy of all aspects of my health.

After much research, I truly believe that Bio-Identical Hormone Replacement Therapy is the answer for many men who are looking to not only increase their longevity but also to feel better along the way.

Testosterone can be taken via gel or cream, injection, patch, or from a pellet that is placed under the skin. Once you’ve done the initial blood work or saliva panel, an endocrinologist or hormone specialist can go over your best options and whether or not you’re a candidate. Keep in mind that many general practitioners will tell you that “you’re fine for your age” which may not always be the ideal for those looking to be at their optimal.

Some of the numerous benefits of increasing your Testosterone levels are:

  • Increased Physical Energy
  • Better Cognitive Function
  • Deeper and More Restful Sleep
  • Increased Libido
  • Stabilization of Mood and Decreased Depression
  • An Increase in Bone Mineral Density
  • Less Body Fat
  • Increased Lean Muscle
  • Decreased Risk of Certain Diseases

Testosterone replacement is surprisingly affordable and not just for Hollywood’s elite. Men all over the world are beginning to understand that the fountain of youth involves more than just eating well, exercising, and keeping a positive attitude. Sometimes, we need help from outside sources. In this case, a Bio-Identical Hormone that mimics our bodies own production, giving us a more vital and youthful appearance with a renewed zest that we may have thought had long passed us by.

*Always consult with your physician before beginning any hormone-related treatments.

 

Jay Bradley is a Youthful Aging, Wellness & Lifestyle Coach Living in Los Angeles. http://www.JayBradleyLifestyle.com

He is the Best-Selling Author of LIVE LOOK FEEL, The 12-Week Guide to Live Longer, Look Younger & Feel Better!

 

 

Let’s Go From Selfie to Selfless in 2018!

Let’s Go From Selfie to Selfless in 2018!

We live in the age of selfies and narcissism. Of course, not everybody is self-involved but it seems that a perfect body and beautiful skin gets us attention, followers, and likes on social media and so why wouldn’t we have the wrong idea?  After all, being self-focused sells!

The problem lies when people begin putting more emphasis on their physical self rather than on the more vital mission of serving and helping others.

I’ll be the first to admit that my body shots on Instagram get FAR more likes than the healthy food and organic strawberry pics, or the inspirational quotes. And if I hadn’t been around the block a few times, I would actually believe that these likes make me important or desired in some way.

The truth is that while admirers are appreciated, we all need to think more deeply about the important underlying message of why we are here. Using your fit body, good looks, or perfect smile to get attention is cool but what are you doing with that audience once you have them?

We are now in a time where authenticity, vulnerability and being of service IS the ONLY way! People are suffering like never before. The depression rate is rising, suicides are up, and numerous people are feeling lost, hopeless, and lacking direction. We can make a difference! We can begin sharing our stories with those around us, talking about our own personal struggles with honesty and heart without the need to appear perfect to the outside world.

By doing this, we not only break down our own walls, but we also let more people in. We communicate on a whole new level when we become raw, relatable, and real.

We’re moving beyond the times of hiding out online and presenting an image of air-brushed flawlessness. Instead we need to dig deep and ask the BIG questions. Why am I here? What can I do to help others? How can my challenges be turned into opportunities to serve? What unique gifts do I have to share with the world?

I’m not saying that we should ditch our regimented diet and fitness routine, laser treatments, or whitening toothpaste, and there is nothing wrong with using your physical qualities to garner accolades and attention, but this year, let’s go deeper than ever before. Let’s use our gifts and talents and appearance wisely and with love.

Something to ask yourself often is “how can I leave this world a better place because I lived?” Once you get the answers, get busy making it happen! After all, none of us know for sure how long we will be here and just imagine what an amazing world it would be if we each did just that. This year, let’s go from selfie to selfless and see what happens.

 

Jay Bradley is a Youthful Aging, Wellness & Lifestyle Coach Living in Los Angeles. http://www.JayBradleyLIfestyle.com

He is the Best-Selling Author of LIVE LOOK FEEL, The 12-Week Guide to Live Longer, Look Younger & Feel Better!

 

 

Spirulina – Nature’s Perfect Food?

Spirulina – Nature’s Perfect Food?

We’ve all heard of Spirulina but few of us know about the unbelievable benefits that it can have on our health. What most people might describe as fishy, slimy, or just plain awful, may hold nature’s secrets to anti-aging and longevity.

Spirulina is one of the oldest life forms on our planet. It is classified as a blue green algae that grows mostly in salt water lakes and oceans but also in fresh water too. It is jam packed with vitamins, minerals, phytonutrients, and vegan protein. In fact, Spirulina contains more protein than meat, chicken, fish, and soybeans. It is extremely high in the antioxidant Beta Carotene, and is rich in amino acids, iron, Vitamins A, E, and B, and heart-healthy fatty acids.

Many health experts recommend Spirulina for it’s amazing ability to detox the blood of heavy metals, toxins, and even radiation exposure. Vegans are also super fans of this superfood because it really is the perfect plant-based food.

The latest buzz about Spirulina is that it has a positive effect on the thyroid gland which balances our metabolism along with a myriad of other bodily functions. This is mostly because Spirulina is very high in Iodine which has been shown to strongly support proper thyroid function.

Some of the additional benefits that people experience from taking Spirulina is a strengthened immune system, increased energy, better cognitive function and alertness, and it has been shown to support eye, brain, and cardiovascular health.

Even if you aren’t a vegan or vegetarian, the benefits of taking Spirulina daily are immeasurable. Look for an organic, raw capsule or powder and consume it daily. Approximately 2000-3000 mg per day is a good place to begin and you can eventually supplement up to 10,000 mg per day. The powder can be added to smoothies or juice if desired.

Nature really does know best and I for one am so happy that it produced this perfect food which can not only slow our aging process but also give us increased zest and vigor along the way!

 

Jay Bradley is a Youthful Aging, Wellness & Lifestyle Expert Living in Los Angeles. http://www.JayBradleyLifestyle.com

He is the Best-Selling Author of LIVE LOOK FEEL, The 12-Week Guide to Live Longer, Look Younger & Feel Better!