Best Exercises for Back Pain

Back Pain - Best Exercises for Back Pain

It is estimated that over 98 percent of the population will experience back pain at some point in their lives. Have you ever had any back pain? Clinically we have seen thousands of cases and I can tell you personally that it can be extremely debilitating if it is not handled effectively. There are many natural treatments to help with back pain and it starts witth proper exercise. Consistent core exercises will help you maintain a strong mid-section and ultimately a stronger ability to ward off the back pain. There are some basics to understand when it comes to exercising to stay away from back pain and empowering your health.

1.Be Consistent 
Aim for 5-6 days per week with your exercise. Look into full body movements to keep your core strong. Ab- type exercises are great and will help keep your core stable. Also look to build and strengthen your lower back.

2.Work on Your Posture 
When you are exercising make sure to watch your form. An arched lower back is a healthy back. You can easily keep your back arched with all of your movements. When you stand upright and focus on it, it actually is a workout! You will feel how over relaxed your muscles have been and how hard your core has to work to keep your posture healthy .

3.Be Functional 
Avoid using too many machines. Focus on using natural movements including the stationary ball and bands to help keep your core at its peak.

4.Great Nutrition 
Keeping your inflammation levels low is vital. There are key nutrients that will ensure that as you exercise, the inflammation will stay down. You can see our anti-inflammatory kit in the store along with an eating guide to help you with your success.

The Top 5 Ways To Eliminate Allergies

Allergy - The Top 5 Ways To Eliminate Allergies

No matter what time of year it is it seems I am constantly bombarded with questions about how to get rid of allergies. The constant symptoms of itchy eyes, runny nose, sneezing, and the list goes on. Do you just take an anti-histamine and hope for the best? Or what do we do? There are many natural ways to eliminate allergies that we struggle with each day. So lets get to it. Here are some natural methods proven to help the allergies that we face every day. First we have to understand what causes our allergies. We struggle with allergies usually due to a digestive system that is not working up to its potential. When we eat foods that we are sensitive to, or our digestive system is weakened, then we create a substance called histamine. Listen, this histamine is what causes the bulk of what we struggle with as far as symptoms go. Here are some basic natural methods to implement into your daily routine that can help you overcome these allergies. 

Probiotics are found in certain fermented foods and made in a supplement form. My favorite is called Theralac. The quality of a supplement is vital if you choose to use one. In a recent study in the British Journal of Medicine, it was proven that using probiotics cut allergies in half. 

2.Vitamin C 
Eat your fruits and vegetables. Its amazing to me that only 1.5% of Americans eat fruits and vegetables. The foods richest in Vitamin C are the ones that help lower the histamine levels in the body. 

This is one of the keys. We are so deficient in magnesium. Our soil just doesn’t have what it needs to function at its highest level. Most nuts and seeds are loaded with magnesium. Magnesium is a powerful bronchodilator and anti-histamine. The best form of magnesium is glycinate. It is also best to take before bed and watch how your sleep will improve for empowering your health

The higher our omega 3 fatty acids, the lower our histamine will be. I always recommend having an omega 3 fatty acid blood test to see where your overall levels are. Low levels of omega 3 fats are one of the main contributing factors for increased allergies. Salmon and mackerel are some of the best choices. And don’t forget your cod liver oil

5.Vitamin E 
Make sure to get your vitamin E. gamma-tocopherol is the version that tends to work the best. There was a study done recently at Michigan State University that lowered allergies and overall inflammation. I get asked about supplements. If you use a supplement, make sure it’s the natural vitamin E marked as d-alpha, rather than the synthetic version called dl-alpha.

Does Cardio Exercise Make You Younger?

Fitness - Does Cardio Exercise Make You Younger?

Cardiovascular exercise, including running, is used by many to achieve great health and fitness. The great news about running is that researchers have found that it may turn back the clock and make us younger. Running increases our production of human growth hormone which helps us produce new youthful cells and can make us appear younger. Running also helps to override many of the health challenges we face today. Recent studies have shown that running actually impacts our DNA. It can affect our telomeres, which typically start to wear down with age. Therefore running can really boost our immune system, lower inflammation, and increase our overall vitality. The other great discovery about running is that it strengthens our skeletal structure. Running typically increases bone density and can ward off those age-related diseases like osteoporosis. 

So how do you start a running plan if you haven’t in a long while? You have to just start. Yes you might be a little older. Yes you might be a little heavier, but now is the time. Here are some basics in getting started on a running plan that can impact your life. 

1.Just Start
Look at adding running into your weekly exercise routine with just 5-10 minutes of jogging on the treadmill or venturing outside. Do what you can with what you have. There are even great programs available like the couch to 5k. 

2.Do Intervals
Start with interval running. Jog for 1 minute. Then walk briskly for 1 minute. Then repeat. Build up your body this way and soon your system will adapt. 

3.Find A Track
If you are heavier and need to lose some weight, it might be a little tough on the joints in the beginning. Find a local track, such at a high school, that has the softer surface. This will be easier on your body and help you in the early phase. 

4.Eat The Right Foods
If you are going to start running or increasing your cardiovascular activity, then make sure you are getting the right fuel. It is best to not be super low carb with this new plan. Plan on adding some brown rice, sweet potatoes, and quinoa to your meals. 

5. Glutamine and Vitamin C
Don’t forget the supplements. These two can help you recover from your workout and reduce muscle soreness. Vitamin C is good to have in a ascorbate form with minerals and glutamine by itself. Use a bracketing method of taking before and after your workouts.

The Food That Helps You Live Longer

Anti-Aging - The Food That Helps You Live Longer

There is a powerful wonder food that can actually help you live longer new research says. This food has been known to have many health related benefits, and now we can add longevity to the mix. This food has been used by just about every culture as a great source of nutrition and has been heavily researched. The challenge is that many people have developed allergies to the food and therefore steer clear of eating it on a regular basis. This wonder food is found in most everyone’s kitchen at some point. So let’s jump in and discuss the amazing healing benefits of nuts. Yes this simple snack that we all tend to love has been proven to add years to our life and life to our years. A recent study showed us that just a 1 ounce serving of nuts each day like walnuts, cashews, almonds, hazelnuts, etc can give us a 20 percent reduced risk of death. Sign me up for that! So think about it. To your normal routine, just consider adding a handful of nuts to the mix. They also found in this study that it wasn’t just certain health challenges, but it was a reduced risk from all causes of death. Listen, that’s amazing. Our food choices directly impact our health in so many ways. And this is just one of them. The National Institute of Health was part of this study and it was published in the New England Journal of Medicine. When asked, we have known that nuts are loaded with a power punch. They are full of healthy fatty acids, fiber, antioxidants, vitamins, and minerals. They are also huge proponents at helping fight against high cholesterol and heart disease for empowering your health

Researchers looked in the study and found that if you eat 1 serving of nuts per week, your risk of dying decreases by 11 percent. If you eat 2-4 servings per week it will go to 13 percent. And if you eat a serving 7 days per week you will have the full 20 percent reduced chance of dying. Simply amazing. 

The question always is just how much is a serving. I always say don’t overthink it. Usually it’s about 20 pieces. So 20 almonds or 20 walnuts. 

Get it? 

A handful of nuts a day may just be better than the apple to keep the doctor away.

The Foods I Never Eat

Nutrition - The Foods I Never Eat

All health experts have their own do’s and don’t’s. There are many of them. I am a big fan of being balanced when it comes to making great lifestyle choices. The big key is that you have to set yourself up to win. Winning is the game when it comes to your health. If you go on the extreme, then you will burn out every time. However, there are certain things I just don’t do when it comes to my health and well-being. I am going to list some of the top foods that I never eat to keep my health at its peak level.  Some of these foods are s ome that you may think is no big deal, however they can wreak havoc on your overall health. In our health coaching company  we always teach the 10 percent Rule. Eat well 90 percent of the time and 10 percent do what you want. That’s right, eat and do as you please for about 3 meals per week. Your body can handle some cheesecake and pizza every now and then. However, there are certain foods that just aren’t worth even putting in your body due to the cumulative effect of what it can do in the long term. So let’s dive in and look at some of the foods that I have learned to simply stay away from.

1.High Fat Luncheon Meat 
Loaded with nitrates and nitrites, these types of luncheon meats can increase your risk of dying from cardiovascular disease and cancer. Listen,  it’s just not worth it. Instead choose the newer versions they are making now that don’t have all of the chemicals.

I have to say that I used to love raw oysters. However, after learning how much toxic load are in these shells, it’s just not worth it. Oysters, clams, lobster, and shrimp have a large toxic load that can be challenging to our health.

3.Added Sugar 
It’s the big one. When sugar is added to the diet it causes more than double the risk of dying from heart disease.

4.Trans-Fat Foods 
I get asked  often. However, I just won’t touch them. To me there is nothing worse than fake fat. Fat is actually great for our health and will help it improve in an amazing way. However trans fats can be extremely hazardous to our overall health. Processed foods like margarine, and many partially-hydrogenated oils like we find in many shelf products can cause a tremendous amount of cellular damage.

5.Sugar Packed Cereal 
I realize that they have fiber, however the processed grains and sugar aren’t worth the inflammatory response it creates in our gut forempowering your health.Again, you can eat some fun items throughout the week, the key is to make your 90 percent of meals count toward creating extraordinary health so you can thrive.

The Top 10 Most Addictive Foods

Addiction - The Top 10 Most Addictive Foods

Can’t resist the chocolate? Maybe it’s the slice of pizza? There is a good chance you might be addicted. People seem to be heavily addicted to certain foods and unable to control the desire and even the need for them. Researchers at the University of Michigan recently found how the neurotransmitter, Dopamine can be stimulated by eating certain foods. The interesting part is that they are comparing food addiction to be as powerful as many of the strong drugs that we see today. The reason for this is the brain chemical dopamine seems to be stimulated in the same way for food as it does for the drugs themselves. There are several categories of foods that were reviewed to see what really caused the most challenges. So listen, the higher the processing of the foods, the more addictive they became. The main concern was the heavy link to uncontrolled overeating. Neuro-imaging studies showed similar brain activity in drug addicts as it did in food addicts. 

Here are some of he most common traits that were noticed:

  • Loss of control with how much food is typically consumed
  • Repeated behavior despite the consequences to our health
  • Inability to stop

So you might ask, what about the foods? There are many that fall into this category. However, we will be looking at only few. 

Researchers at Yale placed foods into certain categories. 

1.French fries/chocolate 

Guess which one had the highest response? Yes you guessed it, the chocolate and french fries category. The reason is the high response to sugar and fat content. These tended to stimulate the brain at its highest level of food addiction.

So the Top 10 Foods that will keep you addicted are:



3.French Fries







10.Ice Cream

One of the great ways to overcome many of these food addictive behaviors is to know what your own brain chemistry is doing for empowering your health. By monitoring your neurotransmitters and keeping the dopamine receptors full, you can better help your body fight against the body’s own signaling for the wrong kind of foods.

The Forgotten Green Food

Nutrition - The Forgotten Green Food

There are many greens that we can include in our daily dietary routine that can make an amazing difference in our health. Spinach, kale, arugula, and others are the staple. However, there is a green food that is loaded with more of the B-vitamins, minerals, and dietary fiber than you could imagine. The green food that is known to be the lowest calorie food on the planet is called rhubarb. This green vegetable is packed with many polyphenols, vitamins, and minerals that can set the stage for amazing health. The stalks tend to have some of the highest level of nutrient density. The stalks tend to be red in color and contain some of the highest vitamin A than any vegetable. The beta-carotene is important for supporting healthy membranes and increasing overall immune health. 

The stalks are also leaded with vitamin K, which is supportive for the immune system and the entire cardiovascular system as a whole. Including rhubarb can help manage many health challenges with great nutritional support. Some of these include:

1.Better Vision 
Rhubarb is known to help improve the eyes and vision with the high level of beta- carotene and vitamin A. Listen, rhubarb also contains much of the zeanthin to support against age-related macular degeneration and glaucoma. 

2.Cardiovascular Health 
Heart health is one of the most impacted areas from the food that we eat every day. The natural B-vitamins can support against issues like a-fib, and other cardiovascular conditions.

3.Diabetic Neuropathy 
One of the most powerful vitamins for the nutritional support of diabetes is vitamin B-6 or pyridoxine. This is a powerful tool to help combat any of these challenges. 

The high level of absorbable vitamin K and calcium help the body move toward a stronger musculoskeletal system as a whole for empowering your health

We are now learning the importance of the vitamin K in helping prevent against this disease that is on the rise. 

So when asked, get your rhubarb salad next time. It is a great option to get amazing greens in that can help improve your health dramatically. 

The Secret Anti-Aging Protein

Anti-Aging - The Secret Anti-Aging Protein

When it comes to building and maintaining healthy lean muscle there are many factors that can help this process. In the healthcare world, people tend to be searching for anything that can help reverse the aging process. Maintaining great lean muscle is a key for the way our body both looks and performs. We all want to look and feel our best. Right? So is it just eating fruits and vegetables and some protein and hoping for the best? If you are serious about optimizing your daily performance, then you should consider some of this new research that is out. Let’s talk about an amino acid that is changing how we look at the aging process. Our cells are made of the building blocks of protein. We know these are called amino acids. In particular, there is an amino acid that is considered “essential”, and we must get it from the foods that we eat. In the aging process we have to look at a couple of questions that are important for empowering your health

1.How much lean muscle do you have? 
2.How rapidly are you losing it? 

When asked, these are the two primary questions. After the age of about 35 we begin to lose about 1% of our muscle mass per year. This is why typically someone that is 70 seems to be more frail than someone who is 35. The amino acid that we know can help combat this issue of muscle breakdown is called L-Leucine. Leucine has been known about for some time. The key is that it stimulates what is called protein synthesis. This is what causes our bodies to use the nutrition that we take in and make more muscle. The key is that it also prevents muscle breakdown. The ability to slow down how much muscle we have over time is essential in us prolonging the aging process. 

Listen, the amazing fact about Leucine is how it can cause us to lose so much bodyfat. In some recent studies we learned how with lower calorie restriction, the Leucine caused a preservation of lean muscle by up to 25%! That is amazing to what it can do to support a healthy body. Leucine is in combination with two other branched chain amino acids Valine and Isoleucine. Studies have shown that they are better when taken all together.

So where do we get Leucine? We get it from our foods. We primarily get it from whey protein. For every 25 grams of whey protein, you will take in around 2.5 grams of Leucine. And from most protein sources you may get about 1 gram from a chicken breast, or eggs. However, studies showed us that we need about 8-10 grams of Leucine to see the anti-aging results. Therefore it is better to take all 3 together in a supplement form. One that I use everyday is our CrossBody Natural Amino. It is loaded with the essential branched chain amino acids and especially Leucine.

The Healing Exotic Fruit

Nutrition - The Healing Exotic Fruit

This fruit has been known to make dramatic improvements in our health. It is an exotic fruit that many times gets overlooked with its many healing properties. If you are looking for a food that can protect against asthma, heart disease, diabetes, and colon issues then you have come to the right place. Let’s talk about great benefits of the Kiwi fruit. The fruit has great potential to protect from cardiovascular disease. Just a couple of fruits each day can help lower your risk of blood clots and can help lower triglycerides. Unlike aspirin, which has some risky side effects of inflammation and bleeding in the intestinal tract, Kiwi is loaded with antioxidants and polyphenols that can protect the heart. Let’s look at some other key areas of the Kiwi for empowering your health

1.Protects Against Asthma
Loaded with vitamin C, there was a study done in the Thorax journal that showed a 44% reduction of wheezing by eating the Kiwi. 

2.Protects Against Macular Degeneration
Listen, it has been stated many times in the journal Archives of Ophthalmology that Kiwi servings of 3 or more per day can help protect against macular degeneration. 

3.Protects Against Diabetes
Kiwi is known to be loaded with fiber. The fiber is helpful to support the blood sugar and bind toxins from the colon. 

4.Protects Against High Cholesterol
When asked about fiber, it is full in the kiwifruit. The fiber in the kiwi is known to help raise the HDL good cholesterol and lower the LDL bad cholesterol. 

5.Protects Our DNA
This is the big one. Our DNA. The Kiwi has specific properties that helps to support and protect our DNA from damage. Researchers are finding that it has to do with the beta carotene and the high levels of vitamin C.

Getting Lean in Just 5 Minutes a Day

Fitness - Getting Lean in Just 5 Minutes a Day

Ever get tired of those long workouts? Does walking on the treadmill seem like it is never going to end, day in and day out? It’s always about working smarter with anything in life. We hear about doing shorter duration workouts and how they can be as impactful as the longer ones. The studies are out now about the impact of duration of exercise. The time most needed to create any form of fat loss impact is is 150 minutes of moderate exercise per week. This is like going outside and taking a power walk, or getting on the treadmill. Then the other health statistics are out there to help you burn the fat at a much higher and faster rate. The guidelines for this style of training can be accomplished in only 75 minutes per week to get the same of even better results. Really? Sign me up for that!

Listen, many in the fitness community call this the HIIT style of training. The reality is that this new researched style is proven in studies to burn fat like a furnace. The key to melting the fat away in just 5 minutes a day is a great discovery by a Dr. Tabata in Japan. He discovered through research that we could actually produce a greater affect on our metabolism with the surge-style of workouts than longer duration sessions. Here is how it works. You can do this with just your bodyweight, dumbbells, bands, kettle bells, etc. The idea is to use your entire body. Dr Tabata found that this style of training is the most efficient way to burn fat and build lean muscle.


Sprint for 20 seconds, jog 10 seconds, repeat 8 times

Row Machine 
Row maximum for 20 seconds, moderate for 10, repeat 8 times

Pedal like you are racing 20 seconds, moderate 10 seconds, repeat 8 times

Get the idea? You can use any form of exercise and follow this intensity interval pattern to get amazing results

My challenge is to attempt this for 30 days and check your results. You will be amazed at the time that you have saved, and the body that you have transformed for empowering your health.