Your Immune System – Inflammation & Oxidative Stress

Did you know that one of the biggest risk factors to your health is inflammation triggered by oxidative stress? Oxidative stress is an imbalance of free radicals and antioxidants in the body, which leads to cell and tissue damage, or, Inflammation.1

And, did you know that Milk, Dairy and Eggs are Inflammatory products that are viewed as a foreign antigen proteins and your body’s white blood cells try and attack these foreign bodies, as well as your own good cells?

Although Oxidative stress occurs naturally, Diet, Lifestyle, and Environmental factors such as pollution and radiation contribute to an excess in free radical production. 

And, It’s your Immune System’s job to defend and repair the body from inflammation and oxidative stress.

To have a strong immune system you need two things;

(1) Proper Nutrition so that the body can focus on reducing inflammation.   The 6 main foods that cause inflammation are 1) Sugars 2) Artificial Trans Fats 3) Vegetable & Seed Oils 4) Refined Carbohydrates 5) Excessive Alcohol and 6) Processed Meats2

(2) Motion is needed to help reverse inflammation. Be it an injured joint or your body in general, exercise will help; repair the body; remove toxins; and speed up recovery – when done properly.

So, Exercise not only strengthens your muscles, it strengthens your immune system.  Plus, a well-designed, fitness regime triggers a cascade of positive changes in your head, from feelings of euphoria to improved memory.   

Here are a couple of free online Health summits that I encourage you to check out;

The Healthy, Happy Gut Summit   January 14-16, 2020

Learn more about improving your immune system and the mind-body-microbiome (GI) tract connection.  click on the following link;  
Health Happy Gut Summit

Your gastrointestinal (GI) tract has a bigger, more complex job to do than most of us are aware of… and you may be surprised to discover that maintaining a healthy gut and microbiome — intestinal bacteria — plays a central role in every aspect of your health.

The CBD Health Revolution  Summit- January 13-19, 2020.

Curious about adding CBD to “modernize” your medicine cabinet?

CBD o cannabidiol products are used to help with natural pain

To learn more click on the following link;
CBD Health Revolution Summit

https://cbdexpertseries.com/?idev_id=24711

And Finally, one more thing that will help boost your immune system, fight oxidative stress and make you feel great is - Dynabody Fitness Classes - starting January 7th and 9th. 

FFT11-19 DYNABODY TOTAL FITNESS	$85.00	(St. James)
FFT12-19 DYNABODY TOTAL FITNESS	$85.00	(St. James)

Use it or Lose it!

Reference1 https://www.medicalnewstoday.com/articles/324863.php2 https://www.healthline.com/nutrition/6-foods-that-cause-inflammation#6

Insulin Resistance - The Modern Plague

I just read an interesting article from Dr. Ritamarie Loscalzo, on the modern plague.  I first heard of Dr. Ritamarie during the 2017 Food Revolution Summit and the Raw Food University.  According to Dr. Ritamarie, this plague is the root cause of overweight and obesity, fatigue and exhaustion, loss of motivation, and memory loss.  This plague causes Heart Disease, Cancer, Diabetes, Alzheimer's, Auto-Immune Disease and more!

What is this Modern Plague?

It is Insulin Resistance.
Insulin Resistance is when your cells can’t absorb the glucose that would be used as energy.    In other words, the cells are unable to use the insulin (the hormone made by the pancreas) which act as a key to allow the glucose to get into your cells.  This unused energy becomes stored as visceral (organ) fat and as Dr. Loscalzo explains, this affects the cardiovascular lining of your blood vessels, which become brittle.  It’s this inflammation, known as Elevated C-reactive Protein (CRP) which makes your blood sugars go high. A blood test can measure your C-reactive protein level.  An interesting point to note, is that as fitness levels decline, C-reactive protein levels go up.

So you know that exercise is important, what else?
According to Dr. Loscalzo, the Five Elements you must Focus on are;

1. Optimal Nutrition,
2. Movement / Exercise,
3. Low Stress,
4. Get Restful Sleep and 
5. Optimal Timing & Rhythm (when you eat is as important as what you eat).

To top it off, Diet-Caused Diseases are now the Number 1 cause of death in America.   Some Foods trigger Healing, some foods trigger Damage – by now we all should know what’s best for you..   Dr. Ritamarie also discussed the Big Pharma and  Big Food Diet Conspiracy.  The politics of food and keeping people sick and fat is outrageous - Focus is on profit not health.  The government subsidizes wheat, soy, dairy,and factory farms with substandard meat.  All processed and bad for you.
Even our Canada’s Food Guide, which is better than the US’s, has it wrong.  There should be even more focus on Whole Foods, Fruits and Vegetables, along with Healthy Fats (Seeds and Nuts), rather than Grains, Breads and meats.

Ravenous hunger is not the need for more calories, but rather the need for key nutrients that are missing from your diet.  It relates more to high blood sugar (insulin resistance), rather than low blood sugar as the body gets stressed and tired from trying to get the sugar from your body into your cells..  This Chronic fatigue and cravings are a sign of insulin resistance.  As a result you feel exhausted, the cells can’t cleanse themselves and you crave food to nourish them.  The problem is that the foods you crave are the ones that hurt you in the first place.  The vicious cycle continues.
And what’s worse, they are now saying that Alzheimer’s is now being considered as type 3 diabetes – insulin resistance of the brain!  This lack of glucose to the brain causes: Lack of Focus, Memory Loss, Brain Fog and Early on-set Alzheimer;s.

What are the best Exercise for combating Belly-Fat?

BURST EXERCISE – short bouts of just 30 seconds of High Intensity helps to burn Glucose that is currently in your blood.  It also increases the amount of Growth Hormone to trigger Fat-Burning and Muscle Building.  If you are consistent with this, you can improve insulin sensitivity in as little as 3 weeks.  Start with 30 seconds and try to build up to 8 times per day (That’s 4 minutes). 
Examples include:  Running up stairs, Burpees,  Fast Feet, etc.

This also helps to relieve stress.
Another useful tool to lower stress levels and improve your sleep is Meditation.  Just 3 minutes a couple times a day will reduce cortisol levels, blood sugar & combat insulin resistance.

TIME AND TIME AGAIN the only way to better Health and Wellness continue to be what we already know  - Eating Properly (avoiding flour and sugar and processed foods)  and Exercising.
So, How are YOU with this?

To learn more about Insulin Resistance and how to eliminate it, please go to the attached link(s), or visit Dr. Ritamarie Loscalzo’s website.

The modern plague - video 1

Click below to Access Dr. Ritamarie Lascalzo's 5 Cutting Edge Strategies to balance your Blood Sugar, Melt your Midline, Sharpen your Focus and Recharge your Energy:

5 Strategies to Combat Insulin Resistance

What's the missing diet link for Vibrant Health and Longevity?  Find out more by getting your free e-book (link below)

Bye Bye Bellyfat -Blended Greens E-book 

References:

https://drritamarie.clickfunnels.com/sss-v1

https://www.medicalnewstoday.com/articles/305567.php

http://www.webmd.com/a-to-z-guides/c-reactive-protein-crp

PROVEN SCIENCE FOR LONGEVITY

I was at the Manitoba Fitness Council annual conference this weekend.  One of the sessions that peaked my interest was Dr. Len Kravitz’s presentation on “The Secrets of Longevity”.  Len Kravitz, Ph.D.,  is the Program Coordinator of Exercise Science and Research at the University of New Mexico and is well sought out for his sound research and ground breaking presentations.

What is the Magic Pill or Magic Potion for successful Aging?

It’s EXERCISE!.

Ok, this may not be a surprise, but modern science now has proof, that the secret to longevity has to do with Exercise.   What are the factors that increase the chance of aging optimally?

1)      Aerobic Exercise

2)      Resistance Exercise

3)      Adequate Sleep

4)      Lifestyle & Stress Management

5)      Healthy Nutritional choices.

From a separate lecture, Dr. Kravitz explained that the best Aerobic Exercise is Low volume Interval Training.  Aerobic activity should be done for a maximum of 30 minutes per day 2 or 3 times a week.  The Best program involves using HIIT (High Intensity Interval Training) to increase your VO2max – the amount of oxygen you use.  For example,  do 1 minute at 90-95% of your  maximum heart rate, then reduce to 50-70% of Maximum Heart Rate.  Continue for 8 to 10 bouts. And don’t forget to warm-up before you start.       The point is to work harder – not longer!  From Len’s research he wanted to stress a study made by Franklin Booth in 2012 that “Low cardiorespiratory fitness is a sounder predictor of death than risk factors such as hypertension, smoking and diabetes.  Wow!  If you haven’t started an Aerobic program, now’s the time!

Regarding Resistance Exercise, use of Weights or Body Weight exercises is preferred for at least 2 sessions per week.  Exercise is proven to REVERSE the gene expression  on 179 genes of aging in the muscle, which gives credence that Exercise Reverses the Aging Process!     And, other benefits of Resistance training include;  increase in fat-free mass, increased bone mineral density, increases in muscular strength, lowers incidence of chronic disease, improves psychological well-being and increases resting metabolism.

Lifestyle strategies are nothing new, but for many, are ignored.     You need at least 30 minutes of physical activity per day.  Diet should be high on fruits and vegetables, substituting chicken, fish, nuts, beans for red meat.  Light alcohol intake (1 drink per day) is okay, but no smoking.  You need 6 -8 hours of uninterrupted sleep per day.  It is proven that mind-body programs, relaxation techniques, problem solving (at home and work) and exercise, lead to less stress, depression and less cognitive decline. 

Here is an Affirmation breathing drill to combat stress that was used by Benjamin Franklin;

  Sitting upright, start with a body scan – notice any stress in the body.  Then repeat the mantra “I am in Control”.  Continue for one or two minutes.  I prefer to use  “I am”(while inhaling) “Relaxed”(while exhaling). 

As Dr. Kravitz talked to the crowd of fitness leaders, he made one comment on that goal to Longevity that should be passed on–“Get Fit, and KEEP getting Fitter!”  He also spoke about the longevity hot spots around the world.  The “Blue Zones”.  You may recall my newsletter/blog two years ago about this (see the attached link for reference: https://dynabody.blogspot.ca/2015_06_01_archive.html?m=0)

It was interesting what Len Kravitz found out about the characteristics of the “Supercentenarians”.

They had high physical and cognitive function, total cholesterol was under 200 mg/dl, Cardiovascular Disease, Stroke and cancer was rare, Blood Pressure was in the regular range, BMI was under 22, those who smoked quit at 70 years, and live 90-95% life very healthy.  This is all comparable to a healthy 25 year old!  Healthy Centenarians also relied on meaningful Social interaction – that is why my Fitness Classes are still going strong – we have a great group of Dynabods – all heading in the right direction!

One of Dr.Len Kravitz’s  allies and mentor’s  Dr. Kenneth Cooper of the Cooper Institute had quoted “We do not stop exercising because we grow old – we grow old because we stop exercising”.

To finish things off, here is a quote made 2,400 years ago from Hippocrates “That which is used develops, and that which is not used wastes away….If there is any deficiency in food or exercise, the body will fall sick.    Let’s modify that quote to something familiar…

“USE IT OR LOSE IT”!

FALL CLASSES START OCTOBER - REGISTER TODAY!

10 Tuesdays starting  Oct.11th, 2016 
Class Code:  FFT12-16

 6:30 pm to 8:00 pm

Location:   Banatynne School,
363 Thompson Drive,
St. James Assiniboia, Winnipeg, MB
$89.00 for 10 classes

http://www.localcourses.com: DYNABODY

10 Thursdays starting Oct.13th, 2016  
Class Code:  FFT13-16 

 6:30 pm to 8:00 pm

Location:   Strathmillan School,
339 Strathmillan Road,
St. James Assiniboia, Winnipeg MB

http://www.localcourses.com : DYNABODY

See: St.James Continuing Education: 

Fitness / Aerobics / Challenging   SFT12-16 or SFT13-16
or type in "Dynabody" in the search box

or call: 832-9637 to Register by phone

December Classes

There are 5 classes for this December 2015:

Tuesdays: December 1st and 8th at Bannatyne School

Thursdays:  December 3rd and 10th at Strathmillan School

Make up classes are to be held January 5, 2016 for the Tuesday class and January 7th for the Thursday Class.

NEW WINTER CLASSES START JANUARY 12th AND 14th, 2016!