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