Category Archives: How-To/Nutrition 101

Measuring Body Composition & Health Status

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As a longevity advocate, I am interested in how we asses health, and measure the success of any lifestyle changes we make. Objective evidence is hard to refute! Noticing trends or deficiencies can also teach you when to make adjustments in your diet and exercise in order to regain balance and achieve your health goals.

BodyComp scan

There are a few forms of measurement I encourage to use on a regular basis (timeframes suggested below), in order to track progress, and catch early warning signs and risk factors for longevity threatening diseases (heart disease in particular).

I began using these forms of measurement since my Dad passed away, as this heightened how aware I was of what I did with, and put into my body, and how it responded. My most significant measurements began a year ago during the first round of my Young Hearts Challenge, and where possible I have listed some of those improvement metrics below.

Documenting Your Health: Tracking & Self Assessment Tools

Circumference Measurements

Conducted by: Self

Cost: Apx. $5 for a tape measuring ribbon

What does it tell you: Tracks body composition changes (versus weight), and can indicate progress or regression. It can also be a tool for making sure your physique is balanced (legs & arms), and if you ever want to calculate your (apx). body fat %

What does it involve?: Taking regular (I recommend monthly when making any changes in lifestyle), measurements from each of the areas listed in this link (excluding inseam and sleeve)

Results: After a year of Young Heart Challenges, I experienced the following reductions:

Waist: 3cm
Hips: 6cm
Bust: 3cm
Chest: 2 cm
Thighs: 4cm
Arms: 2.5cm

 

Blood Pressure:

Conducted by: Self (most pharmacy chains contain self testing stations)

Cost: $0

What does it tell you: High blood pressure (HBP) indicates a strained cardiovascular system because of how much harder the heart has to work to circulate blood (and nutrients). HBP can lead to a hardening of the arteries, in conjunction with cardiovascular exhaustion and fatigue. Low blood pressure could indicate a lack of electrolytes, or an under consumption of nutrients which hampers both energy and mental clarity.

What does it involve?: A 5 min, arm band inflation test. Most pharmacy’s also have results interpretation information, or check here.

Results: Last check in I had a 110/81; “normal”

Screen Shot 2013-01-17 at 11.16.27 PM

 

Blood Lipid Profile

Conducted by: Blood work technician

Cost: Depends on your health insurance plans, can cost $100-$200, or in some states/provinces be free upon referral (i.e. due to family history).

What does it tell you: Quantity & ratio of HDL (good) & LDL (uncomplimentary) cholesterol, trygliceride levels (blood fats),

What does it involve?: Blood samples taken after 12 hours of fasting

Results: An acceptable level of HDL cholesterol is at least 40mg/dL. Optimal HDL levels are higher than 60. An optimal level of LDL cholesterol is under 100 mg/dL (source).

 

Fitness Tests

Conducted by: Self directed, or through a personal trainer (PT)

Cost: Depends on PT rates, or free if self conducted

What does it tell you: Improvements in physical capacity and overall fitness, a measurement of health

What does it involve?: Getting sweaty! I like to use a directly measurable activity. Such as monitoring your 1km sprint time, or how many consecutive push ups you can do, or your range of motion in a yoga pose.

Results: Improvements such as a faster pace per km/mile!

Plant based running

 

Body Composition Scan

Conducted by: Imaging Technician

Cost: Varies (apx. $90-100)

What does it tell you: Through the use of a DXA scanner (x ray), fat and bone tissue composition are illustrated and a summary of tissue components is obtained as well as highly accurate bone density and body fat percentages. It’s a great way to measure improvements of focused training, or as a benchmark for making lifestyle changes. Learn more about it here.

What does it involve?: A short duration x-ray scan, complete in about 10 mins, followed by an in depth analysis of results with your technician (images are available within the same appointment). Total appointment time: apx 45 mins.

Results: I had a BodyComp scan performed at the beginning of last years Young Hearts series of challenges, and then again at the beginning of this year (one year apart). My lean muscle went up, and body fat down!

BodyComp resultsBodyComp Results

 

No matter what method/s you choose, I highly recommend using some form of measurement for any goals…lifestyle & health, or otherwise!

Thrive Forward: Your Personalized Guide to Clean Eating

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If you’ve ever wondered how to clean up your pantry, follow a plant based menu plan, or feel better from the inside out, the time is now!

California Surfer girl

As a proud contributor for Thrive Forward, developed by Brendan Brazier, I can vouch for how applicable the information is (into any lifestyle), and how approachable the recommendations. Plant based doesn’t have to be intimidating, or exclusive! You can integrate the fundamentals of clean, plant based nutrition into your lifestyle even just once a day for benefits to your energy, moods and libido…you name it!

Once you register (it’s free!) for Thrive Forward, you’ll take a short questionnaire. The program will use these inputs to determine a recommended lesson plan based on content that will have the greatest impact on your primary health concerns.

You can access all the content at any time, and in fact I recommend completing all the lessons anyways (it will take apx 4-6 weeks, completing apx a lesson a day).

Thrive Forward lessons

Here’s one of my favorite tips from the program, (if you need more convincing!):

Nourish, Don’t Stimulate

We’re a caffeine-culture that can’t seem to shake our cup o’ joe. Every time we drink
a cup of coffee, we are withdrawing energy from our body bank account at an
astonishing speed. This cycle of energizing through stimulation works much like a
credit card. We borrow energy from the future to help us deal with our present fatigue.
But eventually we must pay the price – with greater fatigue. Recalibrating with a Thrive
Forward approach will enable you to gain energy through nourishment instead of
through stimulation. (Lesson 1: How to Start Eating Clean)

What’s also empowering about this program, is how you’ll learn to apply the information to your advantage. For example, as an avid coffee drinker, no matter what I know about adrenal health (as a nutritionist), I know because of adopting principles from Thrive, that I can also buffer the effects of acid forming foods (such as coffee), so that I can still maintain the focus on a pro-longevity diet, but have my indulgences too. It’s about being equipped with the knowledge to make better decisions.

Register today, and follow me on social media to get more of my top tips from the program and see how I integrate clean, plant based living into my everyday.

Oh…and did I mention there’s prizes for participants in the program? Awesome one’s…

Thrive Forward prizes

The Young Hearts Challenge: 2013

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It’s this simple: 12 pro longevity challenges, for 30 days each.

Think of each challenge as a daily commitment to yourself, an act of respect. This experience is about protecting the heart, for a long and healthy life.

heart tattoo

A year commitment might seem daunting. But let me assure you, dying before your time is even more so. I’m not aiming to be dramatic here, just honest. I lost my Dad when he was 53, and every year that passes by (it’s been 3), I am scared to bits about reaching that age, and knowing it’s the point in life, his ended. My mission has become to ensure those I meet and know, have the knowledge and inspiration to avoid dying to preventable disease, and this means looking out for more than just the ordinary risk factors….I aspire to do everything in my control to ensure my Dad’s fate, won’t be my fate either. 53 is incredibly young. I envision living well into my 100′s!

tough mudder team vega

To be truly pro active about your health means to think & act holistically. If you only support the body through conventional treatment (not prevention based) methods, you’ll never actually protect the body, you’ll only react (and sometimes when it’s too late). Holistic health means to support your physical, mental & spiritual health, and nutritional balance, simultaneously. Therefore through the Young Hearts challenge you’ll accomplish achievements in both the dietary, physical, mental and spiritual realms.

Seawheeze medal

Whether you join the Young Hearts Challenge at the beginning, or at any point thereafter, the order of the 12 challenges is less important than their completion. Choose an order that works for you. Further to this, with each challenge I’ll provide modifications, so you can join in at a level that’s right for you.

During each month I’ll post content, videos and link to webinars featuring tips and strategies to support success, recipes where applicable, inspiration and research.

emmamazing

The intention through each challenge is to develop a habit during that month that inspires a continued focus beyond the month. Sure, once you’re done, the actions may not continue to be a daily occurrence, but the idea is to stimulate and nourish you by requiring focus, determination and follow through.

Are you up to the challenge? How young is your heart?

To be proactive about your longevity, each month, choose a new 30 day challenge:

  1. 30 Days Plant Based
    1. The foundation to optimal wellness. Complete Thrive Forward e-learning program for (free) personalized nutriton coaching.
  2. 30 Days Alcohol Free (in support of “Feb-Fast”)
    1. Liver health focus, also excludes any artificial food additives
  3. I Quit Sugar 30 Day Challenge
  4. Flexibility & Body-Mind Awareness for 30 days
    1. 30 day yoga/pilates/stretching challenge
    2. Massage & foam rolling are complimentary!
  5. 30 Days to a Stronger Core
    1. This one’s all about injury prevention, and therefore inflammation prevention. Inflammation triggers c-reactive proteins in the blood, a biomarker for heart disease. Choose a daily core strength activity, such as plank-a-day
  6. 30 Days of Adequate Hydration
    1. Use the general guide of 1/2 your body weight in ounces (32 ounces in a liter)
      1. Ex: for a 130-140lb female, drinking apx. 2L of water before accounting for exercise
    2. Add 1 cup of water for every 15-20 mins of moderate to intense exercise (apx)
  7. 30 Days of Daily Cardio
  8. 30 Days of Quality Fats and Oils
    1. No fried, refined, trans or hydrogenated oils/fats (read your labels!)
    2. Emphasizing whole fats & oil free recipes
    3. Only cold pressed, dark bottled oils, if heated, always below their smoke point
  9. 30 Days Stimulant (caffeine) Free
    1. Focus on energizing through nourishment & sleep, not stimulation. Give your adrenals a break, and lower your stress hormone (cortisol) levels
  10. 30 Days of a Mental Challenge
    1. Practice a musical instrument every day, learn a new language, read every day, write, work on a craft, build something or take a new course. Remember: holistic health includes mental stimulation and nourishment. During this challenge you’ll ideally build upon why reducing stimulants and quality fats are important to your brain & circulatory health.
  11. 30 Days Gluten Free: Read Wheat Belly, and you’ll understand why!
  12. 30 day Meditation Challenge (building up to 30 mins)
    1. This one’s all about living in the moment