What are five amazing habits and foods that can change your life?  These five small steps are a beginning.  A precious start.  Attainable goals that propel you forward into a new way of healthy living.  Let me share with you what those five things are:

1. Revolutionizing your sleeping routine.
2. Home made green shakes for or with breakfast.
3. Pursuing better people skills.
4. Finding work you love or finding a way to love the work you have.
5. Start (and start small) to eat whole and locally grown seasonal food.

   These five things are the start of self care.  Taking real targeted time and effort to tend to your own health and well being can be the best way to love yourself and others around you.

Eat Well,
Coach Daniel Riehn

   Sleep.  It can either fix you up or mess you up.  So many people these days struggle with it that many health professionals say that we are living in a "sleep deprived society".  Yikes!

   What can you and I do about it?  Here are five major tips for getting a better night sleep:
1. Go to bed on time and at the same time every night.
2. No caffeinated drinks at all after 5pm.  As you learn about your body you can tweak that time.
3. Watch your fluid intake a few hours before bed.  This will help you not wake up to go to the bathroom in the middle of the night.
4. Watch your refined sugar intake a few hours before bed.  Too much sugar may be keeping you up.
5. No television (or laptop) in the bedroom!  The bedroom is for sleep and sex.  A television distracts from that.

Eat Well,
Coach Daniel Riehn

   Skin Care for Men: The Basics.  What most people still don't know is that your skin is the largest organ of the body.  Let's be sure to take good care of it!  Here are three basic recommendations:

1. Clean bed sheets! I've said this before but make sure that you are sleeping on clean bedding.  Dust mites, dead skin and dried sweat aren't going to help keep your skin clear.
2. Eat more berries. They have lot's of wonderful skin loving perks.
3. Drink your water.  Just like everything else in the human organism skin requires water.  Don't expect healthy skin if you're dehydrated.

Eat Well,
Coach Daniel Riehn

   A lot of times people ask me, "Well what should I be eating?" and that is a good question to ask.  It can be complicated since so many qualified (an unqualified) people have so many different opinions.  For me though, I usually have a more puritan stance.

   Feed your body good food and you will be rewarded.  Many foods have a higher return on investment and I would like to share some of them with you today.

1. Organic Coconut Oil.
2. ANY dark, leafy green.
3. Avocados.
4. Flax Seeds (pulverize them in your morning shake).
5. Cucumbers.

Eat Well,
Coach Daniel Riehn
Tweet me @eminenthealth

   What are the three essential nutrients most of us are missing in our diet?  Well that depends on who you ask.  Because this topic can be a trendy subject I will try to narrow it down as best I can.  For most people if they are eating the "Standard American Diet" (S.A.D) loaded with to many simple carbs, salt and the wrong kinds of fats, popping a letter vitamin might not do them much good.  However making small changes in a person's meal time habits like eating more "green stuff" and drinking more water can have a very noticeable difference in their over all health.  So where does this leave us?  I would say that the three essential nutrients most of us are missing would be:

1. Green Vegetables

2. Water

3. Deep sleep

   Instead of taking an pill and not doing any thing else, make small but lasting changes in your daily habits.  Eating whole, unprocessed food has a much higher nutritional value than taking a supplement.  Change your habits, change your life.  Most of us know we live in a chronically sleep deprived society.  I will save this topic for another post.

Eat Well,

Coach Daniel Riehn 

Tweet me @eminenthealth

   Today I am going to give you for free five amazing and satisfying sugar alternatives.  Some of these sweeteners have been around for an extremely long amount of time while others are a little newer.  I personally like these and I hope you will to.  I will also have a short description of their properties.

Real Maple Syrup: I just had some of this for the first time a few months ago and let me tell you it was unbelievable!  Since it is from tree sap it can contain small amounts of different minerals.

Honey: Do I really need to convince you on Honey?

Brown Rice Syrup: Brown Rice that is ground and cooked until the starches are converted into maltose. It is very good.

Molasses: Dark, organic molasses can be nutritious and great to cook with.  There are a lot of older recipes that call for it.  Look around and see what you can find.

Vegetable Glycerin: Is made from coconut and palm oils and is odorless and colorless. As a thick syrup it is very sweet tasting and is great for people with candida problems because it doesn't have sucrose.

Eat Well,
Coach Daniel Riehn

   Massage.  Deep tissue, Swedish and Sports massage.  All have their purposes and people should be going more often!  What a great way to open up blood flow and relieve stress.  There is a saying, "Pain is NOT a life style" and I couldn't agree more.  Why do we walk around with knots and kinks in our backs and not try to correct them?  Especially in a way that is virtually painless.  Find a good therapist that you are comfortable with and go consistently for three weeks and see what happens.  You might be pleasantly surprised.

Eat Well,
Coach Daniel Riehn

   A recent discovery I made about candy is if you have trouble popping to much of it throughout the day try this, ginger candy!  There are some natural and clean options out there for this unexpected delight.  Let me expound on this:

   Ginger candy is slightly sweet, very warm and lingers in the mouth.  The taste is so strong that I have to pace myself or it will become to spicy.  This fact will help lower the amount of pieces you eat in the day.  A "back door" strategy like this may be just the stepping stone you need for even more healthy changes in your life.

Remember, every win is a win.

So comment below and tell me how it go's (or Tweet me @eminenthealth) and until next time,

Eat Well,
Coach Daniel Riehn

   Cory Monteith's tragic and untimely death is just one of the many examples of drug use and how it effects us and our loved ones.  What an agonizingly sad and heartbreaking death...

   That being said, why do we do drugs and alcohol in the first place?  Especially drugs.  From a primary food perspective, Coaches in my field would say that we are trying to fill a need.  What that need is varies from person to person.

   Because most of us are broken and looking to deal with that brokenness ourselves we in a not-right-thinking state do things that aren't smart.  Such as drugs and alcohol abuse.  This is one of the tragedies of the human heart:  Why do we reach for things that we know, we know are going to hurt us in the end?  In the darkness and suffering that we go through, recovery sounds impossible.  But the love and healing waiting for us through the journey and at the end of the tunnel is worth the trials and tribulations that happen.  When you reach the bottom, there's nothing left to do but build up.  It gives you a chance to become the best version of yourself you truly are.   Even if you've been told otherwise...

   Thankfully, there is a way out.  There are people who dedicate their lives to helping others in these areas.  If you or someone you love struggles with an addiction or is mentally suffering, please call 1-800-662-HELP (4357) for mental disorders and or/substance use, prevention and recovery in English and Spanish.

http://www.samhsa.gov/treatment/

Suicide Prevention Lifeline: 1-800-273-TALK (8255)

If you are an over seas reader, click here:  http://www.na.org/?ID=phoneline

   So how many of us men have problems with our backs breaking out in acne?  Something that I have learned is to make sure to change the bedding regularly.  This would help women as well but they don't usually forget to have clean sheets on the bed like we do.  When we forget (and we are men after all) to change out our bed sheets and pillow cases it can be hard on the skin.  Rotating them out often can help keep everyone's backs pimple free.
Eat Well,
Coach Daniel Riehn

   How do we add flavor to our food without adding to much salt, fat or flavorings?  Something that works for a lot of people I find are condiments.  Many of them are packed with flavor and don't require heaping them onto food.  Put your favorites on a lazy Susan and have it on the table.  Every thing from spices, herbs, oils, peppers and mustards can be on it.  Do what ever works for you and your family.  Don't forget to mix it up!

Here are just a few:
Extra Virgin Olive oil
Coconut oil
Garlic
Chopped peppers
Different kinds of salts
Many different kinds of Curry powders
Tahini
Nuts and Seeds
Sauerkraut
Sliced Veggies

Don't be afraid to experiment and find your favorites.

Eat Well,
Coach Daniel Riehn

   When I was a kid I would hear parents putting down "Saturday morning cartoons" and call them "evil".  As such these parents wouldn't allow their kids to watch them.  A few days ago I was thinking about that and I had a revelation.  As an IIN graduate, I was taught "Primary Food" (which I have already written about) and I realized the connection between it and weekend cartoons for children.

   Growing up and being in school is a HUGE task.  Our kids have to keep up with grades, P.E., moody friends and "friend-enemys", tired teachers and bullies. Plus they are in the middle of discovering themselves and what it means to be a self sufficient adult.  Considering all of this, it's a wonder they get out of bed at all!

   As a Health Coach, I would say the primary food in this situation would be social life, creativity, home environment and relationships.  Maybe even more depending on the situation.  Our children go through so much every day and sometimes all we can give them is some time on the weekend to watch television.  It's a chance to breathe a little and acknowledge that you made it through another week.  This is also a chance for parents to get involved with their kid's lives and watch the cartoons with them.  Some of the story plots are quite compelling!  As a hidden bonus, this gets our kids out of bed in the morning so their routine isn't messed up!

   Children deal with sometimes as much stress as their parents do and it is important to validate that.  If we don't, it's like we are telling them that what they are feeling isn't good enough or not worth our time.  We as parents have our own healthy ways of de-stressing (or we should) and our children need that as well.  Although not every "big name" cartoon airs a new episode on Saturday morning, watching these shows with your kids is a great (and easy) way to bond with them and settle in for the night.

Eat Well,
Coach Daniel Riehn

   Do you realize how much goop you have in your mouth?!  I was at the dentist a month or so ago and they told me (as usual) that I needed to floss.  Now I know what you'er thinking but just hear me out okay?  So the hygienist put a mirror in my hands and showed me how to floss properly.  In my head I rolled my eyes because my gums are very sensitive and as such I really don't like to do it.

  This is what she told me: Take the floss and wrap it around your fingers for grip and go to the first gap you want to do.  Slowly rock the floss in-between your teeth until you reach the gum line, and then rock it up one side and then the other.  Then rock the floss out.  At this point I like to take and scrape off the gunk with my fingers and put it on my shirt (It's going in the hamper anyway).  I may not have much if I do it every day but if I miss a day I get a lot out.

  So I have been flossing almost every day for a month and you would not believe how much junk I get out of my mouth!  I honestly can't believe brushing misses so much.  By the way, don't brush hard it's bad for you.  Try flossing for maybe three or four days and you'll see and feel how much cleaner your mouth will be.  Plus, I have also seen some swelling go down on my gum line.  Tweet me @eminenthealth and tell me how it went. 
Eat well,
Coach Daniel Riehn 

    What is with the deal of bigger portions in frozen meals these days?  It just seems to me that it's just another attempt to num us to the fact that we are over eating.  I mean, does this entail that if we don’t eat a “bigger portion” we aren’t going to be full after a meal?

   There are so many mixed signals out there.  “Eat this portion!” "Have six small meals a day!"  You an I both know I could go on and on. 

   Many factors go into finding the wisest course of action for you when it comes to meal planning.  Every thing from age to physical activity and more are important factors to consider.  Not to mention that it’s only in that time of you life that this one particular way of eating will work for you.  Six months from now it could be totally different.

Eat Well,

Coach Daniel Riehn 

    Emotional eating. Usually referred to as a woman's issue but I'm here to examen the possibility of it being a man's problem as well.  After all, how many beers and bags of chips can we consume before it stops being an after work treat and instead an anesthetizing substance?
    Are we even willing to look and see if there is a problem? If the answer is a resounding "NO!" then that may be a bad sign.  I have often heard the example of "the frog in the pot".
This is how it go's:
    Take two pots of water and set them on the stove.  Get one boiling and leave the other off.  Now take two frogs and place one in each pot.  The frog in the hot water jumps right out and hops away! The other stays.  Now slowly heat up the cold pot.  Because the water isn't hot right away the frog doesn't notice that there is a problem, so he stays.  After a while the frog is boiled to death.
    The lesson here is that almost nobody has a major life problem or issue right away.  We'd fix it.  What happens for most of us is that we'er the frog in the slowly heating water.  You and I think every thing is fine until one day a HUGE health or relationship dilemma rears it's ugly head and we have no idea where it came from.
    So take heed my friends!  Make sure your not the frog in the heating water!  If you find that alcohol may be an issue, click here so start finding some help - www.alcoholalcoholism.org/?gclid=CMWkx-OVmbcCFVES7Aod1GwANg

Eat Wisely,
Coach Daniel Riehn

    Attention all males!! I just heard this story from a close family friend and I need to remind you don't wear skinny jeans!  My friend's brother-in-law has lost a testicle and has to have it removed in the next few days.  He's 13 and has a dead testicle.  According to my research, this can happen to guys from the ages of 12 or 13 to the 20's and 30's.  If it can happen to some kid than it can happen to you. Also one thing that I wanted to point out is that the skinny jean issue is mainly (but not totally) about pressure and contortion.  I haven't even touched on the importence of keeping your testicles cool!

    This actually reminds me of something that happened to me when I was a kid.
I was riding in the car with my mother and the sun had come out.  I couldn't find my sun glasses so I grabbed her spare.  She then said "Are you sure you are okay with those girly glasses?  We can see if there is another pair some where in here."  I then preceded to say "I would rather have on these girly sun glasses than burn my retina!"  She then laughed.

   Our bodies are more important than fashion!  Please learn to dress in other ways and stop this trend.   A young man has lost a testicle because of peer pressure and clothing styles.  How sad is that?  Let's move on from this and be fashionable in other ways and leave skinny jeans to women.

Eat Wisely,
Coach Daniel Riehn  

   Attention all readers!  You have got to try this!  It's called "Oil Pulling" and it's an Ayurvedic therapy.
The idea is that the oil cleans your mouth and pulls out a lot of bad stuff.  Like brushing your teeth.  I've done it three times now and I can't believe how good my mouth feels. 
   All you do is take either extra virgin olive oil or organic coconut oil and swoosh it around your mouth for about 20 minutes.  As you do this the oil becomes thick and whitish.  What ever you do don't swallow it. It's full of bad stuff!  I accidentally swallowed some and I got a little nauseous afterward.  If it becomes to gross or you have the urge to swallow just spit it out and start fresh to finish out the 20 minutes.  After your done with the oil rinse with salt water and then brush your teeth.  The best time to do this is in the morning before you eat.
   Give it a try and let me know on here what you think!  Or tell me on Twitter  @eminenthealth.

Eat Wisely,
Coach Daniel Riehn

     I read a book recently called "Naked Chocolate" by David Wolfe and Shazzie.  Finally a book that tells us we can eat chocolate!  The idea this book talks about is to eat chocolate raw or by eating roasted cacao beans instead of the more processed items out there.  Although I haven't had the opportunity to try them yet, it's supposed to be really good.  The book also has recipes for various dishes that include these raw or minimally processed cacao beans as an ingredient.  There are so many good compounds in cacao beans like magnesium and antioxidants.  The list is actually quite extensive!  It really was an educative and fun read and I hope that others will give it a try.

Eat Wisely,
Coach Daniel Riehn

Here is a link for a FREE 50 minute health history with me!

http://eminenthealth.healthcoach.integrativenutrition.com/contact-daniel-riehn 

   The Liver is sometimes known as the "Gatekeeper" organ.  This magnificent mass of about or around 2 pounds filters our blood, makes hormones and helps digest the food that we eat.  Yet most of us don't pay to close attention to it until something go's wrong.  Here is a shake recipe for showing some love to the liver:
1. Spinach
2. Apples
3. Beets
4. Lemons
5. Avocado
5. A splash of your favorite juice (just make sure it doesn't have a lot of sugar in it)
   Be sure and cut everything to help the blender.  Another tip is to blend the avocado first with the juice to keep everything from splashing around.  When it comes time for the lemon just cut out the flesh and leave the rind behind.

Eat Wisely,
Coach Daniel Riehn

    "Pain is not a life style."  This is a great quote I read on my chiropractor's office window a few days ago.  How true is it that as a community of people we have come to the point of accepting our chronic  pain as a "life style" choice?  Wether it's physical pain like sore muscles or emotional pain that we push aside with alcohol and unhealthy habits, we act out in ways that are not conducive to well being.   People let's take back the reins of our health and our lives!

    We must take an offensive posture to our health.  With all the forces pushing at us to "eat this" and "do that" don't you think you and I need to take a step toward owning our own lives?  I think so.  Alexander Hamilton once said "He who stands for nothing will fall for anything."  I agree.  So take charge and don't stand on the side lines of your own health.  You and I have one body to live in so let's take care of it so it can take care of us.

Eat Wisely,
Coach Daniel Riehn

P.S. Let me help you by working with you to reach your health goals! Here's a link for a free 50 minute health history.  http://eminenthealth.healthcoach.integrativenutrition.com/contact-daniel-riehn

     Sports are a great way to get exercise!  Strength, endurance, cardio and flexibility are all just some of the benefits of playing the game.  I highly recommend finding a sport that you enjoy.  One of the other reasons that sports are such a great activity is primary food. Social interaction and being part of a team are just some of the primary foods we receive by playing sports.  It's a wonderful feeling to be needed by people you care about.

    So get out there my friends and join a team!  Hire a coach and get lessons to improve your game and get yourself out of the house.  As always,
Eat Wisely.
Coach Daniel Riehn

P.S. Here is a link for a free 50 minute health history with me!
http://eminenthealth.healthcoach.integrativenutrition.com/contact-daniel-riehn

   Why do so many of us treat ourselves poorly?  Why do we agonize over our cars, homes and work performance but take no notice to our bodies?  We by expensive food for our cats and dogs, but don't even eat frozen vegetables with dinner.  How can we change this?  What can we do to shift our thinking about ourselves?
   We (me included) have lots of forces going against us.  From what we see on television to the ever present need for convenience.  The list go's on and on.
As a Health Coach I teach people real world strategies to not only eat enjoyable food but to eat in a more loving way to their body.  It's my job to help you navigate the vastness of nutrition to find what works best for you.  I am trained in 100 dietary theories, the ones that work.  I've learned how to ask the tough questions to help you understand how to help yourself.  What are you waiting for? Another 10 pounds or bad health report?  Give yourself a chance...
Eat wisely,
Coach Daniel Riehn
P.S. Here is a link for a free 50 minute health history with me! http://eminenthealth.healthcoach.integrativenutrition.com/contact-daniel-riehn

   So is fat good or bad?  According to Sally Fallon Morell there are a lot of good things in grass fed butter.  Here is a chart of some of those compounds:
High levels in grass-fed butter:
Vitamins A, D, E, K.
Copper
Zinc
Selenium
Iodine

   People have been eating butter for centuries, especially in Europe.  So why do so many people think that it's bad?  For many health professionals it's about a lack of education and proper use.  Plus portion problems and quality concerns.  Eating butter can be a satisfying and healthy habit.  I always think of what my Grandfather said, "You get what you pay for!"
Eat wisely,
Coach Daniel Riehn    

   Hiroshi Nakajima, a past Director -General of the World Health Organization (WHO) once said "We are standing on the brink of a global crisis in infectious diseases."
   Many people in my field would say that it's because we are not feeding our immune systems adequately.  Think about it, when was the last time you had a good serving (be honest) of raw vegetables?
Well what can we do about it?
   One of my favorite solutions is to have a homemade shake in the morning.  You can even put fruit into them to make it taste sweet!  It's easy to take and doesn't make a lot of mess.  Here are three tips to make shakes:
1. Whatever you use make sure it's fresh.
2. Always have something green in it.
3. Use juice, tea or water as a base.

Hope this helps you get more nutrition in your diet!
Eat Wisely,
Coach Daniel Riehn

P.S. Here is a link for a FREE 50 minute health history!
http://eminenthealth.healthcoach.integrativenutrition.com/

     Primary food, what is it?  It's a concept that IIN teaches and is the cornerstone of personal health.  Some of the Primary food groups include spirituality, social life and creativity.  The theory is basically this:
       Picture children playing with friends outside.  Their parents must demand them in to eat and even then all they want to do is go back outside and play.  How about the time you where in love with your work?  Did any one ever have to poke their head into your office to remind you to eat lunch?
Moving to the other side of this, was there ever a time that you where depressed and drained?  Did table food ever satisfy you in this state or was there something else you wanted more?  Professionals like me would say that you where in need of Primary food.  I know of a few times that's happened to me.
   Primary food feeds us on a deep and spiritual level.  I help guide you to balance the primary food in your life.  Although table food is important, the way we feel about ourselves and the lives that we lead is equally important.
Eat Wisely,
Coach Daniel Riehn

     So what makes me so special you might ask?  I'm glad you did.  I am soon to graduate from the Institute for Integrative Nutrition and have been a patient of alternative health for 11 years.  The Institute for Integrative Nutrition (IIN) is one of the premier schools for nutrition and I am receiving training in 100 dietary theories and many various practical coaching methods.  My personal experience has also equipped me to help others in ways not common to many.

     I was born with Biliary Atresia which is when the liver can't empty out into the gastrointestinal track.  After I was given the Kasai procedure I became stable but have had a few scares throughout my life.  When I have been sick I have always turned to diet.  It is why I have such a passion for helping others navigate this vast field of nutrition.  Where you are at now is not necessarily your fate.  The power of food is greatly underestimated.  One meal a day, one victory at a time can change our health and our whole out look on life.
Eat Wisely,
Coach Daniel Riehn            

     We all must remember to rest.  You and I live in a society of chronic sleep deprivation.  Since when did it become okay not to sleep?  People catch up on their DVRs and troll on social media web sites reading about people we aren't really that interested in and then get up for work the next day wondering why we fall asleep at our desks!  Here are five tips to communing with the Sand Man:
  1. Limit your liquid a few hours before bed time.  This helps you to not get woken up to go to the bathroom.
  2. Don't eat a big meal before bed.  The digestive movement can keep us both up.
  3. Have clean sheets!  Nothing kills the mood more than dirty bedding and a disorganized room.  It creates a since of chaos which isn't "dream land" compatible.
  4. Restful foods like a small cup of tea can help set the intention for the night.
  5. Be consistent and find what works for you.

     Remember that what you eat can either help or hinder your rest.
Eat Wisely,
Coach Daniel Riehn

     Exercise...we all hate doing it.  The important thing is to start where you'er at.  Walking in your neighborhood is a great way to get some time in and there are even techniques to exercise without weights!  Swimming is one of my personal favorites because of the low impact on joints and you don't get hot and sweaty.
     I know I don't have to tell you why exercise is good for you, but I may need to encourage you to find  fitness strategies that work for you.  There are so many different ways to move your body!  If you try something and don't like it (after you've given it a proper chance) try something else!  Remember to challenge yourself to!  I really hope that this post will reinvigorate you to move forward in your goals and remember,
Eat wisely.
Coach Daniel Riehn

"The only things that can never happen are the things you don't attempt to do." Howard Lyman.

     This is an inspiring quote from a very special man by the aforementioned name.  He is an older man who has changed the face of animal farming.  Mr. Lyman got the necessary governing bodies to ban feeding animals to animals.
     It all started with him wanting to get thinner and get some numbers down.  Being from a generational farming family it wasn't the easy thing to do when he went Vegan.  However, because he reached his health goals and believed in what he was doing he made animal food healthier for every one in America.  With this in mind let's get out there and make the positive changes in our lives that we can!
Eat wisely,
Coach Daniel Riehn

   Who wants to feel lighter and have more energy?  We all do of course!  How can we accomplish such a feat?  By becoming more regular.  When was the last time you went to the bathroom?  Was it enough?  Did you feel better afterward or worse?  Here are three tips to getting better results on the "Porcelain Throne":
1. Sit for a few minutes on the toilet and just relax.  Focus on what you are doing.  Do this a few times a day at the same time every day for a few weeks.    
2. Eat your greens!  Kale, Bok Choy, Romaine lettuce and Spinach are a great start.
3. Drink your water.  If your excrement is all dried up it's not going to pass very easily.
Eat wisely,
Coach Daniel Riehn

      I don't know about you, but I am ready for Spring!  Warm days, crisp salads and colorful flowers.  This year maybe try to make salads by going to the store and just looking at the produce section.  See what appeals to you and then get it!  You can't go wrong as long as it's fresh and colorful.  

Eat wisely,

Coach Daniel Riehn 

      It's true what they say about it takes a village.  Starting up my business has taken many patient, kind and helpful friends and family to get started.  I'm ready to serve my community in reaching our highest expression of health and happiness.  Reach your Eminent Health!
Eat wisely,
Coach Daniel Riehn