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When we begin our journey to take control of our own health through diet and lifestyle changes, the big question that often arises is “What in the world should I eat for breakfast?”

I have often wondered why it’s this particular meal that most of us get stumped on. We have all heard that breakfast is the most important meal of the day and that it is one that should never be skipped. In our culture however, most of us have turned our breakfast into a Halloween party in disguise. Our breakfasts are coming primarily from a bag or a box and contain so much sugar that we might as well be eating a bag of Halloween candy to start our day.

I don’t think any of us would actually sit down and eat handfuls of candy for breakfast, or let our children, so why then is it acceptable to drink a glass of orange juice, with a bowl of Captain Crunch, or a cinnamon roll, donut, or pop tart for breakfast? We need to rethink this. We need to think outside of the breakfast box! The reason we can’t figure out what to eat for breakfast is because we are not thinking of whole properly prepared foods. We have our heads stuck in the processed foods breakfast box.

Breakfast is indeed the most important meal of the day and it certainly should not come from a can, bag, or a box. It sets the stage for the rest of the day; if we start our days with sugar filled foods we will be craving sugar all day!! When we eat foods that cause a sharp rise in blood sugar (followed by a sharp drop in blood sugar) we will continue riding on the blood sugar roller coaster endlessly. We feel okay after breakfast and then a few hours later we’re dragging (blood sugar dropped). Now we need a pick me up BAD! We go for coffee, energy drinks, or run to the vending machine for some more sugar filled foods to get that rush of energy (blood sugar sky rockets) to get us through to lunch. After indulging we feel better again for an hour or two and then the whole cycle repeats over again until we drop in to bed often times so exhausted we can’t even sleep.

If we allow this lifestyle to go on long enough eventually our pancreas and adrenals will not be able to keep up with the demands we’re putting on them, they’ll start malfunctioning and eventually just give up all together!

So many of us these days suffer from blood sugar regulation issues and adrenal exhaustion that it’s beginning to be accepted as the norm.  Yes, this scenario is common, but it’s certainly not normal.

What is normal is for us to start our days off with a well balanced and properly prepared whole food breakfast that includes some protein and good fat so that we experience consistent and even energy levels and our blood sugar can rise and fall slowly in a controlled manner. This allows our pancreas to function normally and our adrenals to focus on more important things than trying to keep our out of control blood sugar patterns stable.

So starting today, get out of the breakfast box and get creative. If you need ideas or recipes, give us a call at Robust Life Center: 206-365-1030.

In just three weeks you can experience renewed whole body health with our 21-day Detoxification Package – naturally build immunity, boost energy, reduce cravings, lose weight and feel great.

Our detoxification program gently and effectively removes toxins from your body, so in 3 weeks you can experience:
– Increased energy
– Diminished cravings and weight-loss
– Reduced cholesterol and blood pressure
– Decreased stress, headaches, allergies, and joint pain
– Clearer skin and better digestion
– Improved mood, mental clarity, and sleep†

The 21-Day Program Includes:
– Complete Detoxification Kit (21-day supply of natural shakes & supplementation)
– Recipes – Shakes, snacks, soups, salads, entrees, and desserts
– Before and After Toxicity Analysis
– 24/7 Online Support and Detox Program Daily Guidelines
How is purification different than any other diet?
Our Detox program is not a diet.
-You are encouraged to EAT! The diet includes vegetables, fruit, oils, butter, brown rice, lentils, organic and free-range chicken and wild fish.
-You drink a minimum of three protein shakes per day
-You take specific supplements to aid in expelling the toxins that are stored in the fat cells
Our Program emphasizes natural supplements, whole foods, and detoxification therapies that jumpstart you into a healthier life – purifying, nourishing, and supporting a healthy body and weight.

The whole 21 day package with detox kit, shakes, supplementation and classes is $309 (which is under $15 a day). Call (206) 365-1030 for more information and to sign-up. Classes start Tuesday, April 2nd from 6:00-7:00pm and the following classes fall each Tuesday at the same time through April 23rd.

† These statements have not been evaluated by the Food & Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.

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The latest reports on our health as a nation and a community are so alarming that we can no longer just stand by and feel helpless.  The good news is that we are living longer than ever.  The bad news is that our quality of life as we live longer is in jeopardy; we are sicker than ever.

Most of you know that symptoms are like fire alarms.  Well there are more and more drugs to turn off the fire alarms without handling the fire.  This allows us to slowly fall apart and require ever-increasing amounts of powerful drugs just to barely stay functional.  The sad part is that we are aware of what is happening and yet avoid taking decisive action to correct the problem because it is inconvenient, different or socially not the norm.

At a recent event where we had a presence, many people would come by our booth and give voice to having a problem.  However, they chose not to investigate our simple ways to solve the issue.  Some of the comments were “isn’t there a pill I can take?”  How silly!  This is insanity, (definition – insanity: doing the same thing over and over expecting a different outcome).

On the national scene, there are new diets springing up almost weekly.  New rhetoric about losing weight and advice on health occur daily.  What’s really happening is more scary and out of control than can be imagined.  It is no wonder that health care in North America is struggling to stay functional under the constant burden of personal and corporate irresponsibility.

The recent issue of “Nutrition in Action” Healthletter gives the facts about what is really going on.  Here are some highlights:

1. Generally, if you are overweight and inactive, diabetes is almost a sure bet.
2. Obesity (measured by BMI) in WA in 1994 was less than 14% or 1 in 7 people.
3. Obesity in WA in 2010 was between 22 and 26% or approximately 1 in 4.
4. Diabetes in WA in 1994 was less than 4.5% or less than 1 in 20 people.
5. Diabetes in WA in 2010 was between 6 and 7.4% or approximately 1 in 15 people.
6. While our numbers increased, many other parts of the country were significantly worse.

The problem of obesity and diabetes are just the tip of the iceberg.  In observation of people and habits here is some of what is going on:

1. We are too sedentary – antidote – GET MOVING, 30 to 60 minutes daily of exercise that makes you break a sweat.
2. We eat too many carbohydrates – antidote – STOP the cereal, bread, pasta, rice, bagels, doughnuts, pop, juice, candy, energy drinks, etc.
3. We are short of vegetables – antidote – EAT green vegetables for 2 -3  meals per day.
4. We are generally sleep deprived – antidote – TURN OFF THE TV or computer and get 7 – 9 hours of sleep in a dark, room with no electronics and an open window for fresh air.
5. We are generally dehydrated – antidote – DRINK ½ your body weight in ounces of filtered spring water every day.
6. Our diets are inappropriate – antidote – EAT a diet that  is 75% vegetable, 15% protein, 5% healthy fat (coconut oil, olive oil etc.) and 5% starch.
7. We are relatively unconscious about what comes out of our mouths and the thoughts that we fill our mind with – antidote –  WATCH YOUR WORDS as what you speak about, comes about. And what you think, you create.

The mission of Robust Life Center is to improve the health and well-being of our community to the degree that we are able to live fully with a high quality expression of service to ourselves and others with the ultimate viewpoint of changing the outcome for the planet for generations.  Help us by getting fully engaged in a our program of nutrition and lifestyle enhancement to create VIBRANT SUSTAINABLE HEALTH.  DO IT NOW!  ENCOURAGE EVERYONE YOU KNOW TO DO THE SAME!  WE WILL WIN!!!

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How much vitamin B are you receiving through your diet? Are you taking additional B vitamin supplements? B vitamins play many essentials roles such as providing our body with energy, so it is important that we receive an adequate amount through diet and supplementation.

There are a group of eight B vitamins, all of which are essential for providing the body with energy by facilitating the breakdown of carbohydrates into glucose. B vitamins act as co-enzymes, which unite with a protein to create an active enzyme. This enzyme then acts as a catalyst that transfers energy from the food we eat to our bodies.

Along with providing our bodies with energy, B vitamins assist in the breakdown of fats and proteins, and help maintain healthy skin, nails and hair. Additionally, B vitamins are important for the proper formation of cells in our body, so it is particularly important for pregnant women to take supplements with an adequate amount of vitamin B.

A deficiency in the B vitamins can effect the functioning of the gastrointestinal tract and cardiovascular system, depress your mood, and can cause reddening of the lips and inflammation of the skin.

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First and foremost, our foods and dietary intake should supply the nutrition we require. This is fact based and was true about 100 years ago when farming was organic and the plants were not modified genetically. There is good evidence that primitive peoples who consumed local indigenous foods generally enjoyed good health and physical development.

In the 1930’s, Dr. Weston A Price, a mid-Western dentist, undertook to study the dietary habits of indigenous populations throughout the world. His study, although largely ignored, provided conclusive evidence of the advantages of whole food indigenous diets and the challenges of introducing the processed foods of the Western diet. In the course of his work, he created some dietary and lifestyle guidelines that are even more relevant today.

Here are the 20 principles that can improve your health:

1. Eat whole, natural foods.
2. Eat only foods that will spoil; eat them before they do.
3. Eat naturally-raised meat including fish, seafood, poultry, beef, lamb, game, organ meats and eggs.
4. Eat whole, naturally-produced milk products from pasture-fed cows, preferably raw and fermented, such as yogurt, cultured butter, whole cheeses and fresh and sour cream.
5. Use only traditional fats and oils including butter and other animal fats, extra virgin olive oil, expeller pressed sesame and flax oil and the tropical oils – coconut and palm.
6. Eat fresh fruits and vegetables, preferably organic, in salads and soups or lightly steamed.
7. Use whole grains and nuts that have been prepared by soaking, sprouting, or sour leavening to neutralize phytic acid and other anti-nutrients.
8. Include enzyme-enhanced lacto-fermented vegetables, fruits, beverages and condiments in your diet on a regular basis.
9. Prepare homemade meat stocks from the bones of chicken, beef, lamb or fish and use liberally in soups and sauces.
10. Use herb teas and coffee substitutes in moderation.
11. Use filtered water for cooking and drinking.
12. Use unrefined Celtic sea salt and a variety of herbs and spices for food interest and appetite stimulation.
13. Make your own salad dressing using raw vinegar, extra virgin olive oil and expeller pressed flax oil.
14. Use natural sweeteners in moderation, such as raw honey, maple syrup, dehydrated cane sugar juice and stevia powder.
15. Use only unpasteurized wine or beer in strict moderation with meals.
16. Cook only in stainless steel, cast iron, glass or good quality enamel.
17. Use only natural supplements.
18. Get plenty of sleep, exercise and minimize stress.
19. Think positive thoughts and minimize stress.
20. Practice forgiveness.

This is good wisdom for current times. The more these guidelines are practiced, the faster our bodies can heal, regain full strength and enjoy a long life of “Vibrant Health”. The way to shift one’s lifestyle to embrace all of these guidelines is to start with a few at a time. Our typical fashion is to try to do everything at once. This is a set-up for failure and disappointment for many. I recommend setting a priority to fully integrate four to five of these points for 21 days, then, choose four to five more and so on. Practice each one until it becomes a “way of life” before integrating more. Success happens over time in every endeavor. Stay the course and create a life of “Amazing Success”.

For more information on Weston Price, go to www.WestonAPrice.org

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The shorter days of winter usually bring about a reduction of physical activity and an increase in dietary challenges. Here are the top 5 tips to avoid putting on the pounds that are usually associated with our winter “hibernation” in the Northwest:

#1 Get Moving
You can get to the gym, run stairs if you have them, do floor exercises at home, do mall walking (no stopping in the stores). If you walk, get a pedometer and cover a minimum of 10,000 steps. When you maintain activity of at least 30 minutes daily and work up a sweat, your immune system will stay healthy and the weight will stay off.

#2 Eat Seasonal
There is a desire to eat more in the fall and winter as if you were going to hibernate. Even though the instinct is present, humans do not hibernate. Our diets should shift a bit to eat more foods that are in- season and local. In the Northwest, this means hardy deep greens, romaine, Brussels sprouts, cabbage, squash etc. Eating small amounts of fruit that will store, i.e. apples, frozen blueberries and Bosc pears, will help keep the system tuned up and clean.

#3 Downsize (your tableware)
A strategy to keep from over-eating that works anytime is to use a small plate instead of a full size dinner plate. The same amount of food will appear larger when placed on a small plate. The mind sees this as a bounty of food and will be easily satisfied. Remember to fill the small plate just once. Eat small amounts frequently to avoid the sensation of hunger that leads many to over-eating.

#4 Keep Dehydrated
Another key is to keep up on water. It is easy to get dehydrated in the winter because we are in heated environments that are usually dry. The dryness draws the moisture from our system without us realizing it. If one is dehydrated in the cold, several things can happen including chills, cracked lips and joint pains. Viruses and bacteria also thrive in a dehydrated host because the immune system function is diminished.

#5 Give Yourself Small Concessions
When you feel that craving for treats, allow yourself a “one bite taste” of 1 or 2 items and then compensate by eating a slightly higher intake of protein and complex carbohydrates. Drink more water and if you over- indulge, exercise more (60 minutes daily). One dietary indiscretion does not mean that you have completely fallen from the healthy path.

The bottom line is to enjoy each day and the passage of time knowing that you are keeping the body well fit and fed.

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Do the dark rainy days of winter in Seattle have you feeling sluggish?

The reason is, we are solar powered. Yes it’s true. The scientific/medical community is finally getting on board with what nutritionists have known for a long time. WE NEED SUNSHINE. This is not because we are plants, it’s because the sunlight activates critical chemicals in our skin that affect our metabolism. This chemical is known as Vitamin D. In fact, 30 minutes exposure to the whole body in a tropical location produces about 20,000 units of Vitamin D. With our lifestyles keeping us mostly indoors during peak sun times and the use of sunscreen, we clearly are at risk for a deficiency of Vitamin D throughout the year.

How big is the low Vitamin D issue?

 It is huge! Anyone living north of a line that goes across North America through Los Angeles, Phoenix and St. Louis does not make enough Vitamin D from November through February at least. If you live in Canada, the issue is extended from September through March.

The following is excerpted from one of the current studies:

African-Americans, the elderly, and the obese face added risk. Because melanin in the skin acts as an effective and ever-present sunscreen, dark-skinned people need much longer UVB exposure times to generate the same 25(OH)D stores as fair-skinned individuals. (46) The elderly make much less vitamin D than 20-year-olds after exposure to the same amount of sunlight. (47) Body fat absorbs vitamin D, thus obesity is a major risk factor for deficiency, with obese African-Americans at an even higher risk. (48) Anyone who works indoors, lives at higher latitudes, wears excessive clothing, regularly uses sunblock, is dark-skinned, obese, aged, or who consciously avoids the sun is at high risk for vitamin D deficiency.

What happens if we do not get enough Vitamin D?

The list is long. Every cell in the body is affected. To begin, “D” is essential for helping our bodies absorb calcium and send it to the bones. “D” is also vital in improving balance and muscle strength. Chronic inflammation is reduced by having adequate Vitamin D in the system. Harvard University researchers found that Vitamin D also reduces tumor growth.

Insulin regulation and diabetes are possibly affected by adequate amounts of “D”. The immune system is clearly affected by Vitamin D. Syndromes of Type 1 Diabetes, Multiple Sclerosis, Rheumatoid Arthritis and Osteo Arthritis are in the class of auto-immune conditions helped by this essential fat-soluble vitamin. Researchers estimate that our current systemic levels of Vitamin D are about 10-15% of the levels in our ancestors.

How much is enough?

This varies to some degree. Most dietary supplements provide 400 IU at suggested intake levels. Compare this with sun exposure at 10,000 -30,000 IU per day. Unfortunately, our dietary sources are inadequate in the winter. How much is needed is not as much of a mystery any more. When supplemental Vitamin D is added to the diet, recent studies indicate the intake amount should be in the range of 1,000 – 4,000 IU daily. There is a simple blood test to determine existing levels and to monitor increased intake. Toxicity is rare and not fatal and simply stopping supplementation is the antidote.

We attempt to supplement Vitamin D by consuming dairy products that have been fortified. However, due to many of us restricting whole milk and fat containing dairy, we lose a common channel of delivery.

Another common source for dietary Vitamin D is Cod Liver Oil. However, this is not recommended for increased intake of Vitamin D because another component of Cod Liver Oil is Vitamin A. We do know that too much Vitamin A is not good. For this reason, I have some alternatives. It is quite easy to add 4,000 IU of Vitamin D into your diet every day with just two drops of liquid Vitamin D that I recommend as a necessary adjunct to every health improvement program.

If you’d like to get more information on Vitamin D supplementation or need nutritional advice, please feel free to contact us.

Carrying extra weight as fat mass contributes to an overall decline in the body’s ability to prevent disease naturally. The rise of diabetes and its related costs to the healthcare system are just scary. As a part of the animal kingdom, homo sapiens were never designed to consume food the way we do or treat our bodies this way.

There is general agreement in the healthcare field that the first line of defense against diabetes and obesity is diet and exercise. So simple, yet so well ignored. There is no magic pill, surgery, miracle diet, you name it panacea. What works are following a few simple practices that in time will add years to your life and life to your years.

Step #1
Get moving! We are mechanically designed to move, not sit. Many experiments done at notable institutions have concluded that our bodies need a minimum of 40 to 60 minutes of physical exertion every day to burn the calories we consume and build lean muscle mass. Exercise enough to break a sweat every day.

Step #2
Eat a low-calorie, low fat diverse diet. Our convenience oriented dietary habits have not served us and actually have taken money from our wallets. You are not getting what you pay for with processed foods. Our diets are best created from fresh raw vegetables (preferably organic), lean proteins and whole grains generally. The more handling your food has received before you eat it, the less value it is to the body. Better than half of your intake should be in the form of vegetables and whole grains, 20 – 25% protein, 15-20% fat and the balance from other carbohydrates.

Step #3
Eat breakfast every day. Consume the bulk of your calories before mid afternoon. One way to express this is: “eat like a king during the day and a pauper by night”. Grazing throughout the day will serve your body and energy balance better than loading up on three a day.

Step #4
Maintain a consistent eating pattern during the week and on weekends. The statistics show that it is easier to keep weight off when a healthy pattern is followed. This means stay the course even on holidays and vacations.

Step #5
Monitor your progress. Rather than watch weight alone, look at how your clothes fit. Occasionally, measure your waist, hips and chest along with weight. As you change your body composition to more lean mass, the weight will not decline as much as you will notice significant inch loss and loose clothes.

Step #6
Catch a problem early. If you slip on your plan, recognize it and take action to correct the error quickly. The longer you go off-plan, the harder it will be to correct. An analogy for this is like driving your car in an unfamiliar city while reading a road map. For some reason (distraction) a turn is made and you are off the map. Unless you take action to get back on course, it is highly likely that you could get lost and not get to your intended destination. It is so much easier to correct problems early, instead of waiting for them to become overwhelming.

These are all simple actions that you can take to improve your health and body image. An important aspect of success with these steps is defining the ideal food intake based on your body needs and type. If you are interested in a personal consultation, visit our website.

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What an amazing year on planet earth.  While there are still the same things happening in the world, what is happening closer to home has my attention.  While I do not know about you, there has been a focus for me on a few things like health, finances, quality of life, family and deepening self-awareness of purpose.  Leading a simple life requires a lot attention to weed out the important and not urgent from the urgent and not important things.

While I work with many people to improve their overall health through nutrition, it is apparent that the number one issue is the level of physical and mental stress affecting the body.  This condition leads to an elevated level of inflammation that causes a series of undesirable effects that result in sub-optimal health.  What intrigues me is the degree to which some continue to ignore the signs and symptoms of the decline in their health.

Considering what is happening at the federal level with the “fiscal cliff” and the posturing to get around it, is it any wonder that the same actions are happening within us?  Is it possible that you or someone you know is facing a “physical cliff” and is looking for another route instead of just handling the issue?  Our bodies and minds are the most magnificent systems created to experience life fully and perform routine repair and growth without much outside intervention.  However, here is what is happening:

1. Diabetes and obesity are growing at epidemic rates across age groups even with national attention on the subject.
2. Our nation ranks #37 in health of the major industrialized nations on the planet even though we have the highest per capita expenditure for health.
3. We are the largest food consumers in the world.
4. Autism Spectrum Disorder and related issues continue to rise to alarming levels despite the current medical approach to disguise the symptoms.
5. The current plan is to allow GMO foods to become the common standard for feeding the population.

Something in the current experience is wrong.  When a path continues to get us more lost, then doing more of the same leads to insanity.  This is the case with governments, politicians and us as individuals.  As it relates to health, a mentor early in my career said, “the body does not get sick and tired, it gets hungry”.  Over the last century, we have become progressively malnourished and led astray by profit instead of quality.  We have left to others (big agriculture and food product industry) our ability to feed ourselves instead of growing and preparing our own food from scratch.  The trade-off is the lack of “quality of life”.  Fortunately, there are farmer’s markets and a grass roots movement to provide wholesome organic produce for us to support health.

As I expected, the world did not end with the Mayan Calendar and short of a major cataclysm, we will make it through 2013 and beyond.  The “Dawn of a New Era” is upon us and calls us to “step up” if we are to sustain life on the planet and give the gifts of our service to others fully.  My mission is to change the health of the community for the better one person at a time.  In order for that to happen, the community needs the following:

1. Individuals who desire to improve their health and the health of those around them.
2. Individuals who will decide to face their “physical cliff” and take action in 2013 by following a proven pathway.
3. A commitment to do whatever it takes to change themselves, and by example change their families and their community for the better.

Robust Life Center continues to grow and serve because of the proven pathways we use and teach our community about how to live and have “Sustainable Vibrant Health”.  If this article has touched you in any way, please let us know.  Forward this to anyone you know who could benefit from living with optimal health.  You are responsible for all that is in yourself and the world around you.