Vibrance for Life® is a simple guide to make a big difference in your life and health.
Top 10 Reasons to Buy “Vibrance for Life®: How to Live Younger and Healthier”
1. You can easily read and understand it
2. Everything is in one place
3. You can motivate yourself to make positive changes
4. It covers all of the most important elements in optimizing your health
5. Small changes can make a big difference
6. Adopting even one of these changes can improve your health
7. You will save money on medical bills
8. You will learn the basics as well as some cutting edge techniques
9. Harnessing the synergistic power of nutrition, fitness, supplements, hormones and stress management are very powerful tools that can reverse or prevent illness
10. You can transform your life and your health and live younger and healthier
Table of Contents
1 Introduction ……………………………………………………. 3
Chapter 6: Stress Less, Age Less …………………….77
Chapter 7: Beyond the Basics………………………… 85
Chapter 8: Customized Care …………………………. 93
Appendix I: Workbook …………………………………. 107
Appendix II: Additional Reference Tables ……………..113
Appendix III: Nutrition Tracking Worksheet …………… 119
Appendix IV: Elimination Diet …………………………….123
Appendix V: Fitness ……………………………………….129
Appendix VI: Hormone Harmony …………………………. 133
Appendix VII: Stress Management ………………………. 137
References ………………………………………………….. 141
About the Author …………………………………………….. 181
“Did you wake up one day, stiff, sore, tired and forgetful and wonder what happened to you? Or perhaps the figure you look at in the mirror is fuller and rounder in certain spots, your skin has lost that youthful glow and there is not something not right? ”
“You can improve wherever you are at any age, and doing so does not require a lot of time, cost or equipment. Sometimes a small change can make a big difference.”
“This is your life, your health, your mind and your body and you are the master of your destiny. What do you want to create? ….A lofty vision can seem overwhelming and unattainable unless you chunk it down into small steps or goals, and chapter of this book focuses on a different area, and you can decide on stops for each …..
The Awful Truth About Aging
“Like anything in nature, we burn, brown and rust, our hormones get out of balance, and our nervous systems decline.”
You can age gracefully and healthfully, read Vibrance for Life®: How to Live Younger and Healthier.
The quality of the food you eat can turn genes on or off, and cause or reverse glycation, inflammation and oxidation. Whatever you eat builds and repairs your cells, tissues and organs, or it can damage them. Giving your body the material it needs to function well can dramatically improve your health.
Hormone levels change as we age, (yes, you can control some). Hormones are like project managers, that tell the cells to regenerate and repair.
Tips for choosing carbohydrate:
- Eat a low glycemic diet (read book for more detail)
- Avoid highly processed food
- To slow the rise in blood sugar
To find out more of what to eat and not to eat, how much and how often to live vibrantly, read
Changing the ratio of Omega 6 to Omega 3 is very important in reversing or preventing disease.
- 4:1 was associated with a 70% decrease in total mortality from cardiovascular disease
- 1.5:1 reduced rectal cancer cell growth
- 1-3:1 suppressed inflammation in patients with rheumatoid arthritis
- 5:1 had a beneficial effect on patients with asthma
Get some tips for choosing fat and to restore the Omega 6 to Omega 3 balance
Intolerances cause symptoms ranging from headache, gas, bloating, joint aches, nasal congestion, mucous, fatigue or other symptoms. These may not be true allergies.
Learn the differences between food allergy, intolerance and sensitivity and the best way to find out if you have any.
Some ABC’s of Weight Maintenance
- Attitude is Everything
- Balance protein, carbohydrate and fats at every meal
- Choose healthier proteins, carbohydrates and fats
- Delight in activities that don’t involve food
- Eat every 4 hours
- Fitness is fundamental
- Glycemic Index
- Have a healthy portion
- Ingest supplements
- A study of two U.S. populations found nutritional deficits of Vitamin A, E, folic acid, potassium and calcium were very low and marginally low for vitamin C and some B vitamins. They concluded that most elderly U.S. citizens were likely to be deficient in five micronutrients and marginally deficient in four others.
The National Health and Nutrition Examination Survey (NHANES) found data demonstrating a marked decrease in Vitamin D levels from the 1988–1994 to the 2001– 2004 NHANES data collections. The conclusion was that current recommendations for Vitamin D supplementation are inadequate to address the growing epidemic of Vitamin D insufficiency.
We do not have enough nutrients in our food. Nutrients may be lost by not picking the food fully ripened. Nutrients are lost in shipping and storage, and they are lost in cooking. So what’s left by the time we eat it? All of them are not fully absorbed, and everything may not get into your cells or do what they are supposed to do when they get in there.
A lot of complexity and confusion exist regarding supplements, and we are all continuing to learn more and more. Some reasons you may not be getting benefits from supplements include:
- Poor quality
- Inadequate dose
- Form not beneficial
- Combination is missing something
- Poor absorption
- Poor assimilation (getting into the cells and doing its job)
Dose and Form Make a Difference
Many of my patients comment that they tried one supplement or another and it didn’t work. I look at what they are taking and find that sometimes they are not taking the right dose, the right form, or the right combination for their particular problems and needs.
Here’s the rationale as to why you would consider taking supplements.
- You can see that a government agency has determined almost half the population is deficient in certain nutrients.
- We know that nutritional deficiencies can cause illness.
- What is most controversial is what is optimal, not just the
- bare minimum.
- Would it make sense to you if you have an illness that may be associated with a nutritional deficiency or are taking a medication that may deplete certain nutrients to look there first?
Optimal is when you are not on the brink of developing disease. Optimal is when your body gets what it needs to function and to deal with the onslaught of physical, emotional, and environmental stressors, or speed genetic enzyme variations or bypass metabolic blocks. Optimal is having a reserve. If you are deficient in a nutrient, you may need more than the RDA, because you not only have to meet your minimum requirements; you have to correct the deficiency.
Better Form, Better Function
The form of the vitamin can make a big difference: natural versus synthetic, single or mixed, oxide or amino acid chelate. One’s head can spin with all the variations seen in a health food store. Some companies choose a supplement form based on its widespread use, others because the compound is less bulky (that is, people need fewer pills to get the desired dose), and others choose a form based on cost.
Exercise to BE SaFE
Hip fractures can land you in the hospital and nursing home. The American Academy of Orthopedic Surgeons noted on their web- site, “Most hip fracture patients who previously lived independently will require assistance from their family or home care. Forty percent of hip fracture patients 65 and older are discharged or transferred from hospitals to long-term care facilities. All hip fracture patients require walking aids for several months after injury, and nearly half will permanently require canes or walkers to move around their house or outdoors.
Getting winded when going up stairs or running after a child is a sign of diminished heart and/or lung function. If you want to keep your heart pumping without pain and breathe freely and easily, to be able to deal with challenging situations, some form of aerobic activity is essential.
Notice how some older people have difficulty getting up out of a chair. They can’t open childproof caps or jars, and they need the assistance of a cane or walker to get around. This is often due to loss of muscle mass and strength, and the only way to build or to maintain muscle is to use it. “Use it or lose it,” as the saying goes. Losing it can ultimately lead to a loss of mobility and dependence on assistance from others or devices.
Lack of flexibility is a common cause of low back pain, as well as muscle aches and pains and tendon tears and ruptures. Tight muscles don’t allow for blood flow and nutrients to get into the muscles or waste products, such as lactic acid, to leave the muscles.
For aerobic activity we look at being FIT:
- The minimum amount of aerobic activity is five days per week.
- Moderately intense aerobic exercise 30 minutes a day, five days a week OR vigorously intense aerobic exercise 20 minutes a day, three days a week is the recommended frequency.
- If you are working at high intensity and duration, take a day off.
Six Tips to a Successful Exercise Program
1. Do what makes SENSE (Start Exercise Nice and Slow…Every time). Include a warm-up period along with the conditioning phase, stretching, and cool-down activities. If you stopped your exercise routine for an extended time, it’s important to re-start slowly and not expect to pick up where you left off.
2. Do what you enjoy since you are most likely to stick to it.
3. Add activities that strengthen your weaknesses to avoid injury.
- BE SaFE: Balance, Endurance (aerobics), Strength (resistance training), and Flexibility (stretching). Do something in every category and within your means, to have balanced overall fitness. Cross-train by doing different activities and changing your pattern to work different muscles and to avoid repetitive strain.
5. Be FIT. When you increase frequency (F) of exercise, cut down on the intensity (I) or the time (T) spent exercising. Alternatively, when your intensity (I) is low, you may need to exercise for a longer duration (T) to reach your goals.
- Warm up, cool down, and stretch.
Read more to get all 16 Exercise Guideline Tips.
As we age, cortisol and insulin increase, and all of the rest listed above decrease. Like anything in nature, we are born to reproduce and then die. This cascade of hormone depletion signals the body that we have fulfilled our purpose to reproduce and that it’s time for the next generation to take over. However, we are now living way beyond our reproductive years, and these hormone deficiencies or imbalances can have some serious health effects.
Creating a better balance by lowering estrogen can alleviate symptoms of peri-menopause. If you choose not to replace progesterone, try soluble fiber, which can bind excess estrogen and eliminate it from your body. Many of my patients do very well for some time with dietary changes alone.