Author Archives: Greg Boudonck

4 Tips On Keeping Your Endocrine Glands Healthy And Happy

endocrine glands

Our bodies are complex. We could consider them finely tooled machines and as such, they need proper care.

One part of our system consists of endocrine glands. These glands work like a messaging system using chemicals. These chemicals are known as hormones that are released from the glands into the human circulatory system to travel to other organs.

The primary glands in the endocrine system are:

  • adrenal glands,
  • pineal gland,
  • thyroid gland,
  • parathyroid glands,
  • pancreas,
  • ovaries,
  • and testes

as well as the hypothalamus and pituitary gland which are neuroendocrine organs that also release hormones.

What you do need to know is each and every one of these endocrine glands play very important roles in your health and welfare. If they are not properly maintained, these glands may stop, slow down or send improper hormones (messages) to other organs causing them to not function correctly.

One expert explained to me that if a person was to put their complete home on an automatic system to control heating, cooling, lights, water, etc…, the messages sent would come from special receptacles inside a main computer bank. We could equate those receptacles to the glands and the messages they send to each unit would be equated to the hormones.

If one receptacle started malfunctioning, you could find it causing chaos with all the other receptacles…

  • The message meant to turn the air conditioning on may start the sprinkler system;
  • a message to fill the washing machine with water turns off the security system;
  • or you come home to your house feeling like an oven at 116 degrees because the system thinks it is too cold.

Just think what all can happen to your body if 1 of these glands is not working properly? And while we think Doctors should be able to “figure it out,” consider the fact that once they know for sure it is a bad gland, they still must narrow down which gland it is.

Not an easy task!

science

Enough of the science lesson…

My goal today is to simply give you 4 tips to keep your endocrine glands healthy, happy and working the way they are intended to.

Endocrine Glands Tip #1: Proper Nutrition

This is by far the top tip in this post.

Each gland needs certain vitamins, minerals and/or nutrients to work properly. But in these days and times, we have found nutrients being erased from many foods. This can come from improper farming, food processing and just plain greediness of food manufacturers.

Each gland has a need for a main nutrient or more…

adrenal – Vitamin C, B Vitamins, Magnesium, Zinc and Iron

pineal – Vitamin D

thyroid – Vitamin D, Selenium, Iodine, Iron and Vitamin A

parathyroid – Same as thyroid

pancreas – All

ovaries – All

and testes – All

While my blog explains a lot about nutrition, I want to say that each person is different. I offer a one-on-one service to develop a nutrition plan that fits you and your lifestyle.

Feel free to contact me here.

Endocrine Glands Tip #2: Little To None

There are 3 things you need to cut down to little or none for healthy and happy endocrine glands:

  1. Sugar
  2. Alcohol
  3. Caffeine

All of these if taken in abundance will drive your hormone balance out of whack.

Endocrine Glands Tip #3: Get Your Omega Fatty Acids

Omega 3s, 6s and 9s are important in that they actually aid in the transportation of hormones produced by these glands. The hormones essentially “hitch a ride” on the Omega bus.

You get these Omega Fatty Acids from fish and other sea foods. If you are not getting enough fish in your diet, I recommend taking a supplement to obtain those Omegas.

This Krill Oil is a great supplement to get your Omega Fatty Acids.

Endocrine Glands Tip #4: Say No To Stress

stress free

Not only does stress harm your endocrine glands, it plays havoc on other organs in your body.

Now I know that as long as we live, there is stress. But what you do with that stress; how you handle that stress is the biggest factor in how it will effect your health and well being.

There are many ways to handle stress, but only some ways that are good for your health.

  • Exercise – which is also needed for healthy endocrine glands.
  • Quality sleep – 7 – 8 hours is optimal.
  • Meditation
  • Have a person to talk with.

Conclusion

Follow these tips please!

Your endocrine glands have so much control over the rest of your body. If your hormones are out of balance, you can gain weight, develop sickness and disease and live a life that is no fun.

I am here for you… Contact me if you need more help with this subject.

I am not a Doctor and by all means, you should see one if you feel you are having issues with any of your endocrine glands. But I do know that if you follow these tips, you are giving those glands a much better opportunity of being healthy and happy.

Thanks and post any comments or questions below.

Walking For Weight Loss – 10 Tips On Burning More Calories

burning more calories

Do you have a walking regiment in your goals to lose weight?

If you do… Great!

Walking is a great way to enjoy nature while still shedding some pounds. But do you see those pounds not disappearing fast enough?

Well, I am here to help!

Here are 10 tips on burning more calories while walking.

Burning More Calories Tip #1: Walk Some Inclines

If you are always on even ground, you are burning less than if you have to go up at some points.

I suggest planning your walk so you have to go up some hills or find some stairs along the way and climb them a time or 2.

If you use a treadmill, most have an incline adjustment. Start with say a 4 or 5% grade and slowly raise it until you get to an 8% grade.

Burning More Calories Tip #2: Pump Your Arms

Moving your arms as you walk will actually entice you to go slightly faster. And naturally, as you go faster, the more calories you will burn.

Burning More Calories Tip #3: Walk Farther

This is essentially a no-brainer. You really don’t have to measure the distance. Use time. If you are walking for 30 minutes, add 10, 20 or more minutes. If you are walking 4 days of the week, add in another day.

You will notice a difference as you add distance.

Burning More Calories Tip #4: Interval Walking

This is a great way to burn calories.

Vary between your normal pace and speed walking. If walking city streets, you could switch between each in blocks. On an open walking course, you may want to use your watch.

Speed walk a distance and then slow down to normal. Your heart rate will slow back down and then speed it up again with a speed pace.

Burning More Calories Tip #5: Add Some Other Exercises Into Your Walk

walking with weight

Integrating exercises like quick jogs, high knees, lunges and butt kicks into your walk will help some of those calories go bye bye.

Burning More Calories Tip #6: Add Some Weight

Just adding a few pounds of weight to your body can really make a huge difference. You could invest in

  • a weighted vest
  • ankle weights
  • or wrist weights

Or if you really wanted to up your game and pretend your in Army basic training, just put 10 – 20 pounds in a backpack.

I think I will stick with the weighted vest.

Burning More Calories Tip #7: Use Walking Poles

It may seem slightly crazy and you may get some “looks,” but using walking poles has become a huge trend in Nordic countries and the people who are using them have noticed big differences in calorie reduction.

You use them as if you were cross country skiing. Experts say that using walking poles helps people burn 25 – 45% more calories than normal walking. This is because you are using more muscles in your upper body.

Burning More Calories Tip #8: Walk-Sprint For Goals

This goes hand in hand with #4 because it is a type of interval walking.

When you see an object in the distance, pick up the walking pace until you reach that object… Speed walk to it!

Just every once in awhile, choose some type of marker and race walk to it.

Calories will hate you for it.

Burning More Calories Tip #9: Get A Walking Buddy

walking buddy

Let’s admit it, friends can be the best coaches at times… We tend to push each other to get the best from both.

“Oh c’mon, let’s walk another mile,” or “Let’s see who can walk fastest to the finish.”

Find a friend, co-worker, family member or maybe your dog to be your walking buddy and you will be pushed to go further and faster while having fun the whole time.

Burning More Calories Tip #10: Buy Great Walking Shoes

Some may lead you to believe you need some “Air Jordan’s” or some type of shoe with a lot of cushion.

I regress!

You need to feel the walk and you need to have maximum flexibility in the toe area.

So do your shoe shopping with that in mind.

Conclusion

Follow these tips and watch the calories zoom away as you walk for fun and weight loss.

If you have any questions, just post them below.

Thanks for stopping by… It’s time for a good walk!

6 Unhealthy Excuses

unhealthy excuses

Excuses, excuses, excuses!

It seems so many people have excuses which ends in unpleasant situations…

  • Doctor offices
  • Hospitals
  • or Morgues

I’m sorry to be so blunt, but sometimes blunt is the only way to get the attention of humans.

You see, I am talking about excuses people make to not eat right, not exercise and to not keep in healthy shape.

Here are 6 unhealthy excuses that you should stop making and get yourself in a healthy state of life.

#1 Unhealthy Excuses: Obesity Is In My Genes

This is one of the top excuses I have heard people use to explain their own obesity. Just because Grandpa Joe, Aunt Louise and 2nd Cousin Alice are all overweight does not mean they passed the trait to you.

Actually, they probably passed the blueberry pie with whipped cream along with other fat-causing recipes.

Now I suggest you take another look at the family and focus on those who are not obese. How come the gene didn’t pass to them?

It’s time to throw away the genetic excuse along with the pie recipe.

#2 Unhealthy Excuses: I’m Too Tired After Work To Exercise

Okay… You are too tired after work, so why not before work?

Will I now hear a new excuse? It will make me tired for work.

Sorry, but I won’t buy into that. You see, several studies have determined that physical activity will give you more energy.

I just debunked your second excuse, so set your alarm clock earlier and get up and exercise.

#3 Unhealthy Excuses: I Don’t Have Time To Exercise

no time

Let me ask you a question, how much television did you watch this past week? How much Facebook did you do? Or did you play some video games?

If you found time to do any of those things, you can surely find 20 minutes to 1 hour to exercise each day.

#4 Unhealthy Excuses: Because It Is Thanksgiving, A Birthday, St Patrick’s Day Or The Anniversary Of My Great, Great Grandparent’s Wedding

There always seems to be some kind of holiday excuse to eat the wrong stuff. C’mon, just admit you ate that glazed doughnut because your willpower was weak.

Now take a look in the mirror and quit lying to yourself.

You are a beautiful person who needs to lose some weight; and believe me, you look great the way you are, but that obesity is damaging your health.

Please… Please, please realize that all of us want you healthy. So just say no to the brownie and eat some of the carrots and celery instead.

#5 Unhealthy Excuses: I Already Screwed Up, So I’ll Just Go All The Way

I wonder how many times people who are trying to lose weight take that piece of cake, eat one bite and realize, “Hey, I’m on a diet.”

They then say to themselves, “Well, I screwed up! I may as well eat the whole thing.”

Why allow the snowball to roll down the mountain and become an avalanche? Sure, you made one mistake, but you caught it before too much damage is caused. Don’t allow small slips to become major issues.

#6 Unhealthy Excuses: The Scale Must Be Broken

No, the scale is just fine. You just need to get back on track and stop making excuses.

Conclusion

I believe you should see my point by now. The excuses need to stop!

If you slip, just pick yourself up and admit you are only human and get back on the “healthy you bus.”

If you need help… If you need another set of ears to hear and a mouth to keep you moving forward, I would be happy to be your coach. But mind you, I don’t fall for excuses.

Just contact me by clicking here and we will get you set on a path of healthiness.

Thank you for visiting and have a healthy day!

7 Foods To Stay Away From If You Don’t Want To Get Fat

Obesity… It is a great problem in the United States.

I have made it a lifelong goal to help rid America of obesity. And many food manufacturers as well as eating establishments have made it a difficult task. But I do notice people are starting to awaken to the fact that they don’t want to get fat.

While there are various reasons people gain weight, the top one is the foods they are ingesting.

I have decided to make a list of 7 foods you may want to stay away from if your don’t want to get fat.

foods to stay away from

Now, I don’t want to seem like the “food Grinch,” but many of these items have no nutritional value and they may seem fun until you look in a mirror and wonder how you gained so much weight

So, let’s look at these 7 obesity makers…

#1 Foods To Stay Away From: Soda

Some call it soda, others call it pop and still others call all flavors the name of one brand, coke. No matter what you call it, it is no good. It is non-nutritious, full of sugars and really does not quench your thirst as many think it does.

Soda will make you fat!

There are many alternatives that are much better for you with the top spot going to the best thirst quencher of all, water.

#2 Foods To Stay Away From: Chicken Fried Steak With Gravy

This is a meal made in many of America’s restaurants and it is a sure fire way to get fat.

Not that the flattened steak is all that fattening, but when you add all that breading and the gravy concoction on top, you are filling yourself with a load of obesity.

If you must have this meal, I suggest you split one portion between 3 or 4 people.

#3 Foods To Stay Away From: French Fries

obesity

Potatoes on their own are a starch that once eaten and digested, turns to a sugar in your body. An occasional baked potato is not terribly bad for you, but when you cut that potato in pieces and deep fat fry them, you are setting yourself up for weight gain. Not to mention, that grease is not very good for your arteries.

#4 Foods To Stay Away From: Double, Single… Quadruple Burgers

It seems some eating establishments are getting carried away.

It saddens me whenever I see one of those eating television series and watch a man who must weigh 300 pounds wrapping his jaws around a massive amount of hamburger, cheese, tomato, lettuce, onion; and topped with bacon or chili.

He weighed 300 going in and 320 going out…

Sad!

If someone dares you to do it, dare them to jump off the Statue of Liberty because they are daring you to die younger than you should.

#5 Foods To Stay Away From: Monstrous Hot Dogs

Nearby in Connecticut, there is a huge love for what they call the 2 foot hot dog…

First thing is, do you have any idea where the meat from a hot dog comes from?

Secondly, they wrap these things in monstrous buns and add all kinds of items on top that just screams fat!

How about a carrot instead?

#6 Foods To Stay Away From: Frozen Pizza

Pizza in general can be fattening, but those frozen things you can get at supermarkets takes fattening to an even higher level.

They are a carb-fest. And I have told you before how carbs will take over your bodies energy manufacturing and if you have too many carbohydrates going in, your body will not burn the fat. The result is weight gain.

#7 Foods To Stay Away From: Whites

The last on this list may be confusing… Whites???

Yes, white rice, white bread, and pasta that is normally an off-white.

These are another line of foods that are high in carbohydrates and go right along with what I told you in #6.

Conclusion

It’s just a small list… I could name many more, but I believe you are getting the idea…

Remember, fruits, vegetables, nuts and grass raised meats are your best friends.

Let’s get the weight gain down and life will be more fun.

If you have any questions, or want to know if a certain food is fattening, just post your comment below.

And while you are at it, get a copy of my book:

Thanks and have a great day!

Sleep … Myths And Facts

sleep

Photo by Lauren Kay on Unsplash

Over the years, many myths have come into existence about sleep. Some of them are actually believable, so I want to debunk them in today’s post. And, there are facts about sleep too that people tend not to believe. I also want to help educate people about those.

The very first thing I have to point out is, humans must sleep. For those of you who think you can manage life, business and all other things in between on little sleep, you are fooling yourself.

I implore you to read and learn. Share this post with others because sleep is a part of living a long and wonderful life.

Sleep Myth: Snoring Is Not Dangerous

Snoring has been going on for years upon years. Many people have just accepted it as the norm. But studies have discovered that a large percentage of snorers suffer from sleep apnea. What is actually happening is, that person is just not able to properly breathe while sleeping. They actually will pause breathing while sleeping and when you pause your breathing, you are reducing oxygen to your blood supply.

This all can put a heavy strain on your heart.

If you snore, I recommend you do take a test to see if you have sleep apnea. There are many centers around the country to do so; just ask your Doctor.

Sleep Fact: Lack Of Sleep Can Lead To Diabetes

While it is true that over-indulging in sugar is a leading cause of diabetes, having too little of sleep is another huge cause of this dreadful disease.

Why?

Research indicates that insufficient sleep impairs the body’s ability to use insulin, which can lead to the onset of diabetes.

Sleep Myth: The More Sleep, The Better

Studies have found that the optimum sleep amount is 7 ½ hours. But some people have this thought pattern that even more can be better.

Not true!

That can be nearly as bad as getting too little sleep. Usually, if a person goes past the 9 hour mark on sleep, there must be a problem with the quality of sleep. Maybe light, noise, mattress and pillow need to be examined.

Sleep Fact: You Can Go Longer Without Food Than You Can Deprive Yourself Of Sleep

The longest recorded time a person went without sleeping is 11 days. Some people have actually died doing the same. People have went without food 30 days or more.

Personally, I wouldn’t recommend doing either. But sleep deprivation will kill you quicker than food deprivation.

Sleep Myth: If You Die In A Dream, You Will “Probably” Wake Up

I believe every child is told this myth at some point in their lives. And while nightmares are terrible; especially the ones where we die, it doesn’t mean we will not wake up.

Usually nightmares like those come as a natural way to prepare you for a stressful situation you are facing.

Sleep Fact: Our Brain Never Sleeps

I know… Oh yes, I know.

Some people seem to have brains that are on eternal sleep. Just take a drive through New York City on Friday at 4 PM…

But in all reality, even when we are asleep, our brains continue to work. It must make sure all body functions are still working.

If our brain goes to sleep, we are dead.

Sleep Myth: People That Take Naps Are Lazy

nap

Photo by David Clode on Unsplash

Depending where you are in the world, napping can have some rather rash judgment calls. But studies have found that a 25 – 30 minute nap often helps people focus better in the second half of the day.

Some countries take a quite favorable look on napping though…

  • The Spanish Siesta helps workers work longer shifts
  • The Chinese workers often lay there heads down for about an hour after lunch
  • In Italy, it is known as Riposo and businesses lock their doors so employees can nap

Conclusion

Did you learn anything new?

Just know that like exercise and eating properly, sleep is extremely important.

Get that good sleep you need. If you wake up easily in the middle of the night, try getting up for 10-20 minutes and do something relaxing; no, not the smartphone or television because the light from these promote the waking mechanisms in your body.

Do you have any questions or comments?

Feel free to post them below.

Now with all this talk about sleep, I think I need a nap.

Have a great day!