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Sperm Counts

on May 17, 2013

HELLO Boys!  Just because you don’t carry the baby does not mean you don’t play a role in the reproductive process.  There are many reasons why a man can have reproductive problems: from hormonal imbalances, genetics, and effects of certain medications to exposure to toxins in the environment, workplace, and even home, parasites, high heat (hot tub use), radiation, excess alcohol, smoking, and stress, all of which impacts a sperms ‘survivability’ – meaning sperms production and/or quality.  On the flip side a healthy diet, exercise regimen and many lifestyle factors can have reproductive benefits.

  • A study by researchers at the UC Berkeley School of Public Health suggests that an antioxidant rich diet may help sperm quality, especially in middle-aged and older men.  In this study men over 44 who had higher intakes of Vitamins C and E, as well as zinc produced more sperm with less DNA damage, compared to those with lower intakes – similar to the sperm count of younger men.  This is not surprising as antioxidants vitamins C and E may help counter the oxidative damage that occurs with aging and that’s associated with increased risks of genetic defects in the offspring of older men.  Furthermore, insufficient zinc intake may compromise these antioxidant defenses.  Additional research has claimed that taking zinc with folic acid may boost sperm production more than taking zinc alone.
  • Going nuts has an upside!  According to a study from UCLA, men ages 21 to 35, who ate approximately 2.5 ounces of walnuts a day for 12 weeks had improvements in sperm motility and appearance, along with a greater percentage of live sperm and fewer sperm cell chromosomal abnormalities, while the control group who consumed no nuts showed no changes.  Although I tend to be skeptical of studies and their conclusions, this does not surprise me, as the benefits are likely related to alpha-linoleic acid, an omega-3 fat found in walnuts.  Its very possible that other sources of this fat, such as flaxseeds and canola, would have similar benefits.
  • Protein stores:  L-carnitine, found in red meat and dairy is an amino acid that may be beneficial for increasing sperm production and speed.  L-arginine, found in eggs, meat, nuts, and sesame seeds has also been regarded as a sperm booster.
  • Physical activity can undoubtedly be good for sperm.  Although I have not talked to hundreds of males about their sperm and physical activity, I can tell you that from the ones I have talked to, it usually makes a difference.  In a study in the European Journal of Applied Physiology, physically active men had ‘better-formed’ and faster-swimming sperm, as well as more valuable hormone levels for sperm production, compared to sedentary males.  Another study in the British Journal of Sports Medicine, found that young men who were very active had a significantly higher sperm concentration then men who were least active.  Conversely, men who watched the most TV – more than 20 hours/week – had lower sperm concentrations than those who watched none.  Moderate to higher-intensity exercise may be key to the benefits, depending on which type of exercise.  Pumping iron and building muscle will increase testosterone production, while bicycling may be doing the opposite by creating an environment unfavorable for sperm production.  * Also good to note are the endorphins that come from physical activity.  People that are getting physical on a regular basis tend to have lower stress and ‘higher happiness’ than those who do not.

Sperm Synopsis:

Most of the studies I mentioned were observational, not proving a cause and effect, but they make sense given the role of these particular nutrients in the body.  More importantly, men who eat a healthy diet, are physically active and lead overall happy and balanced lives, tend of have healthier sperm.  As with anything, some people need more help than others; but by adding some antioxidants, nuts, protein, and physical activity to your daily diet, you may step up your game.

SPIFF UP THE SPERM!

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DISCONNECT

on May 8, 2013

Its amazing how few opportunities we are given in this day and age to disconnect: to turn off one’s phone, email, Facebook, Instagram, bank account.. I just got off the plane, one of the few places we are told to ‘please turn off your phones.’  It made me think.  Two thoughts were running through my head – one: The notion that so many people have such a difficult time separating from the outside world, as most of us are addicted; and two: I should do this more often, and I’ll tell you why.

I was running around like a chicken with my head cut off yesterday, as I knew I was leaving for Seattle today.  I was in meetings, seeing clients, doing errands, taking the dog to the park, and all the while I was texting, emailing, ‘Face-booking,’ in between.  And, it did feel good because I was productive and I felt connected to those I care about and wanted to be in touch with.  However, I have realized it’s equally as important to turn off your phone and computer and stop moving!  Get in touch with your inside world and see how you feel and what is going on with you.  Do you know how hard this is?  Do any of you meditate and do you do it regularly?

I was in a group healing-mediation circle a while back and the teacher asked all of us to try meditating just 10 minutes each day.  Me, being the stubborn Leo that I am thought are you kidding of course I can meditate 10 minutes a day.  Nonetheless, its harder than it appears to be because we are all so Connected to the outside world.  We are less and less Connected to the inside world, meaning our own little beings.  Once you find a way to meditate, in other words, sitting quietly for just 10 minutes here and there, you will quickly be surprised at how many realizations you come to.  Its sort of like sleeping in the sense that your muscles repair and bodies reenergize at night; when you quiet your mind, yet remain awake and present, you are able to solve so many of your own quandaries.  It is amazing!

I challenge all of you to turn off your phones and meditate for just 10 minutes each day.  If that seems like too much, try doing it 2 or 3 times a week.

And by the way, if you are sitting here saying I don’t know how to meditate, it sounds scarier that it is.  Meditating, is just a fancy way of saying; sitting with yourself, in your own thoughts.  If your mind starts to wonder to your ‘to do’ list try and bring it back to being in the present moment.  The more you practice, the more comfortable you will become with your own thoughts, and the experiences will grow more enlightening and rewarding.

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The Power of PALEO

on May 8, 2013

“Paleo,” short for paleolithic, also called “primal,” “real food,” or a number of other names is a way of eating that I actually strongly support.  There are few ‘diet trends’ that I agree with, but this is one that I highly regard and that’s because it’s actually quite simple: mimic our ancestors, who suffered from fewer chronic diseases than in modern times.  There is something to be said for eating actual butter, preparing dinner from scratch and eating real sugar when baking.  Of course times are different now than 100 years ago, but we can still incorporate old practices into our modern day lives.

This is what it comes down to: eating whole foods, knowing where your food comes from when possible, and avoiding processed, refined, nutrient-poor foods.  This also means avoiding grains, legumes, refined sugars, and pasteurized dairy.  When you take time to think about this, you are simply eliminating foods that really don’t promote health in your body.

Although there are foods “to eat” and foods “not to eat” when following this way of eating; paleo still supports individuality and allows room for adjusting based on who you are.  Some of us may need more fruits, while others may require more fish.  This is a framework for which to build solid nutrition, promoting ultimate health.

Basic Principles:

1.  Eat whole foods.

When you eat food as provided by nature, it actually promotes health, healing, and immunity against future illness and ailments.

2.  Avoid modern, processed and refined foods.

This list includes grains, pasteurized dairy, industrial seed oils (corn, cottonseed, soybean, canola, or rapeseed), and artificial or refined sugar and sweeteners (high fructose corn syrup).  Not only do refined, processed foods not offer us the health benefits of whole foods, but instead feed our bodies with bioengineered substances that create an array of problems for our bodies.  These problems may not effect us immediately, but they rear their ugly heads in some form or another at some point in our lives: ranging from weight gain, diabetes, digestive issues, skin issues, hormone imbalance, etc.  I love this saying:  “If its from a plant eat it, and if its made in a plant don’t.”

3.  Eat to maintain proper digestive function.

Everyones digestive function varies, but the importance of proper functioning does not.  Some people can tolerate dairy, or grain-based foods, others cannot, and its up to us to determine what works.  The ability to fight chronic, and even acute, disease states begin in the gut.  60-80% of the immune system is in the gut!  There is immune tissue that follows the entire length of your small intestine.  If your body suffers from digestive irritation, you set the stage for a suppressed immune system in other areas.  This may result in seasonal allergies or something like diverticulitis, psoriasis, or any number of inflammatory and autoimmune conditions.

4.  Eat to maintain proper blood sugar regulation.

Another key component to health!  The amount of time it takes before your hunger strikes in again after a meal and how you feel entering into your next meal are critical signs of how well your blood sugar levels are managed.  If you’re hungry every two hours and feeling shaky, weak, or starving entering into each meal/snack, you are probably not consuming a balanced diet for you.  Figuring out how much protein, fat and ‘good’ carbohydrate you should eat will help you immensely in maintaining well-balanced blood sugar throughout the day.

5.  Follow a plan tailored to YOU and YOUR Goals.

Paleo is about eating healthy – whole foods, and avoiding unhealthy – processed, refined, junk food.  That being said, we are all unique in what we need to be as healthy and happy as possible.  What did your ancestors eat?  What did you grow up eating?  What foods do you gravitate toward?  What is your blood type?  What is your health history?  Who you are, where you live, what your lifestyle is constituted by all contributes to what foods may work best for you.

Before I tackle the list of foods incorporated in the paleo lifestyle I will say this, all grains don’t have to be “bad, disease-promoting” grains.  If you make your grains from scratch so all the nutrients are preserved, then by all means eat them!  As I always encourage: individuality is imperative and there is always room for tweaking.  No one way for everyone.  Maybe cheese is your thing, so consume high-quality cheese – organic, perhaps unpasteurized and local.  Know your sources.  If you crave chocolate, eat some phenomenal, mouth-watering, irresistible dark chocolate.  Most importantly pay attention to what feels good for you and enjoy your food.

EAT WHOLE FOODS:
– Meat, seafood and eggs
Ideally from grass-fed, pasture-raised, organic-fed animals or wild-caught, sustainable seafood sources.
– Vegetables and fruits
Go to town on veggies (except for potato, corn and squash which are very starchy)!  Eat most all fruits, those these can be harsh on blood sugar so limit fruit intake.
– Nuts and seeds
Great snack item, but these can be overdone.
– Fats and oils
Choose the best quality fats and use for cooking or simply to add healthy fats into a meal.

ELIMINATE REFINED FOODS:
– Refined grains
This includes, but is not limited to: cereals, oatmeal, toast, muffins, scones, croissants, sandwich bread, tortillas, pancakes, waffles, pasta, rice, pita, bagels etc.
– Whole grains
This includes, but is not limited to: wheat, barley, rye, spelt, corn, rice, quinoa, millet, bulgar wheat, buckwheat, and amaranth.
– Packaged snacks
Granola bars, breakfast bars, protein bars, toaster pastries, crackers, cookies, chips, baked goods, and this list goes on and on.
– Dairy Products
Eliminate processed and pasteurized milk, cheese, yogurt, cottage cheese, ice cream, frozen yogurt, etc. Raw dairy is debatable, I”m okay with it.
– Certain beverages
Drink water.  Do not drink anything sweetened, especially with artificial sweeteners.  This includes juices, soda, diet soda, energy drinks, sweetened tea, shakes or smoothies.  *Juicing with pure veggies/ some fruit can certainly be beneficial, depending on quantity and quality.  Minimize coffee, tea and alcohol intake.

Paleo Sources –
Practical Paleo by Diane Sanfilippo, BS, NC
Paleo for Women by Stephanie Ruper
The Paleo Solution by Robb Wolf

“We live in a time when up is down and black is white.  We have been taught to believe that foods coming out of factories are safer and healthier than foods your great-grandmother ate.”  – Diane Sanfilippo

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Crazy for COCONUTS

on May 3, 2013

Coconuts have become oh so popular, but what does that mean for you?

I constantly hear people questioning the nutritional validity as coconut oil is one of the most misunderstood dietary fats/oils.  They are predominantly over 90% saturated fat, and this is where the confusion begins.  As I say time and time again, saturated fats are not all bad!  The distinguishing feature between coconut oil and other saturated fats and triglycerides is the shorter length of the fatty acid.  I’m going to get a little technical because it helps people to better understand.

Coconut oil is a medium chain triglyceride (MCT), 6 to 12 carbons long, as opposed to long chain triglycerides being over 12 carbon lengths long.  Long chain fatty acids must be broken down before being absorbed and are the main form of fat found in western diets.  Coconut oil being high in short and medium chain fatty acids, makes it much easier for the body to digest, absorb and process; as the breakdown requires less energy and enzymatic action that what is needed for longer chain triglycerides.  Once broken down into medium chain fatty acids and absorbed, they are delivered to the liver where they can be used as a primary energy source.
Traveling directly to the liver creates an increase in metabolism, ultimately resulting in an improvement in blood lipid levels.  Because MCTs are sent directly to the liver no bile or pancreatic enzymes are needed for digestion, making coconut oil a healthy food for those with diabetes or those with gallbladder ailments.  Also worth noting is in eastern Asian cultures where coconut oil is a significant source of fat, rates of heart disease, atherosclerosis among other ailments are much lower than in their western counterparts.
WHY Coconut?
-Boosts metabolism and aids in satiety – can lead to weight loss.
-Beneficial for those with Alzheimer’s by improving cognitive function and memory.  This is because Alzheimer’s patients are not able to use glucose as readily which is the preferred form of fuel for the brain.  However, the brain can use ketone bodies and MCT’s are excellent sources of ketone bodies.
-Loaded with antioxidant compounds – protecting from oxidation and degradation.
-Powerful antimicrobial/antifungal/antiviral compound – can fight infection and flu, and active against a plethora of candida strains ansd fighting yeast infections in the body.  This is because of the lauric acid found in coconut oil.  Lauric acid is found in abundance in human breastmilk and converts to a substance called monolaurin in the body.  Monolaurin has been shown to be useful in increasing immunity and fighting viruses and diseases.
*Take Lauric acid in coconut oil in combination with oregano oil to fight staph bacteria.
-High lauric acid content – help lower cholesterol/blood pressure, doesn’t increase LDL.
-Shown activity against oral pathogens and skin pathogens associated with acne.
-May help increase thyroid health.  Because of nutritional properties and ability to travel directly to liver without the need for hormones or enzymes in digestion.
-Can increase bone strength by allowing better absorption of calcium, vitamin D and other minerals.

WHERE to use Coconut?
-Coconut can be used for everything from cooking and baking related to as a body product such as lotion or eye makeup remover.
Refer to Wellnessmama for more info: http://wellnessmama.com/2072/benefits-of-coconut-oil/

Cherry Coconut Ice Cream/No Bake Chocolate Balls/Coconut Love

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The skinny on FAT

on May 1, 2013

Fats aren’t all bad for you.  I feel this is a misconception created years ago amidst other diet trends.  Yes, the hydrogenated fats or “trans” fats used in prepared, processed foods can be extremely damaging to the body which is why they are outlawed in some states.  These fats can be damaging to your cardiovascular system, immune system and lead to a gamut of behavioral problems; not to mention weight gain, skin problems, high blood pressure and organ strain.

Unfortunately many people think fat makes you fat, and in fact this is quite the opposite.  Our bodies need fat to burn fat.  Fat is important for nutrient absorption of vitamins and minerals, proteins and carbohydrates; metabolism control; normalized hormone levels; insulation and lubrication.  Without fat skin becomes dry and hair loses its luster.   Fat also makes give you a sense of satiety and tastes good, it raises endorphins giving way to a sense of pleasure.

Sources of Healthy Fats:  –  Organic/local eggs, wild salmon, fish, meat.-  Nuts and Seeds – especially almonds and walnuts.-  Butters and Oils – sunflower, almond, coconut, ghee, lard, tallow, duck fat.
Organic, cold/first-pressed extra virgin olive oil, macadamia nut, walnut,
avocado, flaxseed, sesame oils.
–  Full-fat dairy-  Avocados
–  Olives
Cooking:
–  High Temperatures (stir-frying, baking)  – ghee or coconut oil.-  Lower Temperatures (sautéing) – extra virgin olive oil.-  Unheated in sauces/salads – extra virgin olive oil, flaxseed, sesame, walnut.

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Desert Get-Away

on April 24, 2013

I’m sitting by the pool at this great little spot in Borrego Springs (I can’t tell you the name or I’d be in trouble since its a bit of a hidden jem! Please forgive me).  I am returning home soon after a wonderful couple days in the desert with my sister and close friends, who I consider family.  Every time I make time for a get-away strictly for relaxation it reminds me how important it really is to take a break and let your mind, body and soul recharge.  Before I left people would say, “Oh thats great you are going out there, what are you doing there?” In my mind it reiterated to me that we are immersed in a culture where everyone feels the need to be doing something, constantly.  I came here to enjoy nature and my family, to read and write, to paint nails and play games, to swim and RELAX!  I didn’t come here with an agenda and list of things to see and do.

The ability to be comfortable with yourself, with quiet and with your own mind is a beautiful thing.  Although I have a cold I don’t feel sick, I feel quite the opposite.  This is because I have spent two days enjoying the company of those that I love and reconnecting with my being.  The value is priceless.

Auntie Lynne & Sister/Uncle John Grilling/Sister & I

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Stability Ball Exercises

on April 18, 2013

Stability ball exercises: You can do more than just crunches on the ball…

Flab-Fighting exercises work muscles from head to toe!  What do you do on the stability ball?

Add a weight : Lie on stability ball facing ceiling / Hold a weight above you / Reach behind you as far as you can go with weight almost touching the floor / Come back up / Pushing weight to the ceiling. Keep abs tight, neck straight throughout exercise.

FITNESS MAGAZINE

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STRESS 101

on April 17, 2013

I can’t tell you how many articles I read about stress putting you at an increased risk for something –whether it be heart disease, obesity, diabetes, cancer, food allergies, autoimmune disorders, hormone imbalance, and the list goes on.  If we haven’t figure it out by now it might be time we start with some of the basics.  We all know how highly prevalent stress is in a society where we put so much emphasis and pressure on ourselves: to be the best in school, an amazing athlete or pianist, to be the skinniest, top of your profession, have a lucrative job, to have the perfect family, to buy a large home, raise your children in an affluent neighborhood..  Its a matter of how we handle the stress.

When you experience stress, your adrenal glands produce large quantities of cortisol — the stress hormone — but in turn this affects other processes in your body.  These include one’s ability to metabolize glucose levels, which in turn relates to storing fat, in addition to affecting your sex hormones, metabolism, etc.  When one continues to experience stress, they continue to produce cortisol, which only prolongs this chain effect.  As time goes on these minor issues can turn into much larger problems internally.

The truth is this stress we all talk about is killing us slowly.  Not to exaggerate but it might help us all to be a little more aware.  Is this pressure and stress we put on ourselves really worth it?

And then there is the issue of the millions of people on medication to treat stress and the myriad of problems it leads to…but I”ll save that for another post!

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