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Personalized Living

Mini-Vacations

By Martha D'Adamo

Mini-Vacatios

Anyone who has never experienced any stress in their lives can stop reading right now... Did I lose anyone? I didn't think so. Stress, occasional stress, and pressure are all part of our current lifestyles. We do a lot, we are bombarded by a lot more, and we take less time to recover than at any other time in modern history. We are a performance driven society, and we are always aware of everything that is going on in the world through the modern invention of 24/7 news, social networking and the internet.

It's become a little too much for me, and I have had to make some changes and pull back so that I can enjoy pockets of time with no stress, pressure or demand on me for work or the family. I, like many others, can easily be seduced by being needed and valued, or by thinking that I am the only one capable of doing what is being asked of me. I have found myself drawn to articles about minimalism or doing more with less, and I am committing to the month of June and July as a return to the idealism of what summer used to mean.

During my school years, I would run out of school on the last day, take off my uniform, shoes and socks, and head for the woods. Walking, exploring, taking my cousins down to the creek for an adventure. Hopscotch boards drawn in the cul-de-sac, we challenged ourselves by making the boards bigger and bigger. One was 18 feet long, and we had to take running jumps to hit the squares. And baseball... neighborhood games, casually put together, who's in and out, playing until dark, when the fireflies came out along with our parents to call us home.

What is the modern adult version of this? We all wear our "uniforms" of who we are in the world... business people, doctors, nurses, retail associates, waitresses, teachers, plumbers, electricians, computer coders, minister. There are lots of uniforms to wear, and doing our jobs with integrity, commitment, and focus is a noble endeavor. How do we take those uniforms off and disengage so we can regenerate? It's difficult. I don't know anyone who gets two month's vacation time from their jobs (except teachers), so the idyllic summer days also have a certain pressure... we've got to hurry up to go on vacation, we have to make it the best vacation, sometimes we are even intruded upon by our work so that we don't fully leave our jobs while on vacation.

According to the Merriam Webster dictionary, the word vacation originates from the Latin word, vacatio, which means freedom. The definition is "a respite or a time of respite from something." It means taking a break, and it doesn't say exactly from what... it's not just our jobs that we need to take a break from; sometimes it is the incessant demands of our lives that we need to step away from, even for a brief time - an intermission, so to speak - and then return.

There's so much we can do that is easy to implement to help relieve occasional stress. Eating well and proper supplement support (Cortiguard and Catechol are awesome, and we always have them at home!) can provide a solid base from which to manage the effects of stress. And there is a third element of this, which is time. Who doesn't have 15 minutes at some point during the day to tune out the world, deep breathe, and visualize a beautiful scene like the beach or the mountains, where you see yourself stress free, full of life, vital and relaxed? A very dear friend of mine was a minister, and I remember him telling me that the power of visualization was so strong, that you could experience positive results in 28 days by visualizing yourself exercising every day.  Now personally, I need to do my physical exercise, but I think there is great value in this concept which can relieve stress and the sense of overwhelm and pressure that comes from our everyday modern lives.

Think about what that place is for you, and imagine it in great detail. Luxuriate in it, revel in it, and breathe into it. Make it so real, that you want to go there every day, and then do so... for 28 days. So by the time the July newsletter comes out, we've had a month of these daily "mini-vacatios." (It sounds cool in Latin ☺) And without even leaving our homes, our jobs, our lives, we've had a chance to regenerate and restore.

Wishing you a wonderful June.

Martha

Three Steps to Brain Health

By Ann Quasarano

Three Steps to Brain Health

When people talk about fitness, they are generally referring to exercising their body, but the health and fitness of your brain is key to living a long, rewarding life. As we age, our brains (like our bodies) may begin to lose some agility, so it's essential to develop tools to keep your brain "fit," just as you do for your body. Emerging evidence suggests that there are steps that you can take to keep your brain healthier as you age, reducing your risk of Alzheimer's disease or other forms of dementia.

While science has not unlocked all of the brain's mysteries, research agrees that there are three fundamental areas that are vital to maintaining brain health;

Make Brain Healthy Life Choices

1. Following a healthy diet, such as your Blood Type, GenoType, or SWAMI diet rich in leafy green vegetables, fruits that contain antioxidants, and healthy fats and oils may help to protect brain cells and help to maintain a healthy cardiovascular system. Autopsy studies have found that up to 80 percent of individuals with Alzheimer's disease also had cardiovascular disease.
2. Staying physically active helps to maintain a healthy cardiovascular system. Exercise pumps nourishing blood and oxygen to your head - every heartbeat pumps about 20 to 25 percent of your blood to your head where brain cells use at least 20 percent of the food and oxygen your blood carries.
3. Remain socially and intellectually active. Research has found that those people who engage in meaningful relationships and continue to participate in learning endeavors have healthier brains. Scientists believe that those connections to other people help to reduce stress levels and make life more enjoyable, releasing happiness promoting chemicals in the brain. Intellectual stimulation helps to build new connections within the brain and possibly builds new nerve cells.
"As you review this list, one thing should become clear; each of the factors that contribute to premature brain decline can be mediated by diet, exercise, stress reduction, and healthful living. You have remarkable control when it comes to maximizing brain health at every stage of life." - Dr. Peter J. D'Adamo

Helpful products for brain health: Membrosia System, Trehalose, Attentia

Smart Fruits & Veggies Right 4 Your Type


There's no denying that as we age chronologically, our body ages right along with us. However, you can increase your chances of maintaining a healthy brain well into your old age if you add these Right for Your Type "smart" fruits and veggies to your plate several times a week.

Smart Foods Right 4 Your Type

Smart Foods Right 4 Your Type

Beet Greens
Collard Greens
Seaweed
Plum
Blueberry

Smart Foods Right 4 Your Type

Broccoli
Kale
Escarole
Blackberry
Cherry

Smart Foods Right 4 Your Type

Brussels sprouts
Cauliflower
Onion
Cranberry
Watermelon

Smart Foods Right 4 Your Type

Parsnip
Kale
Broccoli
Cherry
Garlic

 

Shedding Those Winter Layers Fast

By Mark Moon

It's no surprise to learn that there is a confirmed link between physical activity and brain function. A number of published studies have shown that exercise improves a number of aspects of cognition and performance demonstrating that regular exercise does a body good in more than one way! Our friend Mark Moon, of Mark Moon Fitness, offers some brain boosting exercise tips tailored for your blood type!

Seeing as how you have all been diligently following your BT diet (and we know it's about 70% healthy eating and 30% exercise) it should be easy to increase your fitness and boost your brainpower with some nifty circuit workouts. If you've been less than diligent in your exercise program during the winter, I have three tips to help keep you going strong right through summer.

Mark Moon Fitness

Try not to be Hercules on your first day back! This is a tough one especially for the guys, but ladies need to pay attention too. The last thing you want to do is get an injury on your first week back. To avoid this, train at maximum 60% intensity for the first week and step it up depending on how you feel from there.

Mark Moon Fitness

Start with a full-body circuit style workout that incorporates all aspects of your BT fitness regime over the week. This will eliminate any potential strained muscles or bruised egos. Also, remember to stretch and cool down adequately when getting back into it. Stretching will help with recovery when you wake up then next day wondering what you did to yourself.

Mark Moon Fitness

Plan ahead with activities you will look forward to doing and add plenty of variety to your fitness schedule. Firstly, the human body is extremely evolved in the art of adaption, so you need to stay challenged if you want great results. Secondly, you will get better results with more exercise variety, as you will recruit more muscle fibers, therefore have a better response. Lastly, you want to stay mentally motivated and excited to be working out.

 

Super Circuits are my favorite way to train for overall fitness, as you can easily incorporate any exercises to design a workout that's just right for you. Workouts don't need to be any longer than 30-45 minutes for excellent fitness results. For best results I recommend using an alternating body part formula, placing in a cardio burst every fourth exercise. Check out my example below.

Workout Example

Cardio Burst: Rower/Elliptical/Run - 90 seconds

Upper Body Push Exercise - 30 seconds

Lower Body Exercise - 30 seconds

Upper Body Pull Exercise - 30 seconds

Rest 90 seconds

You will complete four sets through in total. Round one will be a warm up round at about 60% intensity, and sets two, three and four will be at your maximum capacity as your "working" rounds. To incorporate this into the blood type guidelines type O and B would repeat this with a new set of exercises for a total of 8 exercises and a 40 minute workout, type A and AB would then go into some Yoga/Relaxation to de stress and relax for the following 20 minutes to complete a 40 minute workout.

Mark Moon Fitness Mark Moon is one of today's leaders in health, wellness, fitness and lifestyle, as well as an influential expert on the Blood Type Diet. With more than 15 years' industry experience and using the most simple and effective techniques from across the globe, Mark has developed a complete range of cutting-edge fitness programs that combine the perfect balance of strength, cardio fitness and recovery. Mark's philosophy is more than just restricting calories and working out. His unique and inspiring fusion of nutrition, exercise and behavioral changes mean you'll find it easy to stay fit, healthy and in great shape!

Mark is the creator of the online health and lifestyle program GET FIT FAST - The Complete Workout System. For more information on Mark and his workout DVD's and Fitness Downloads please visit www.markmoonfitness.com

Pan Roasted Cod over Fennel & Onions with Spinach Quinoa


Healthy Pan Roasted Cod Recipe

Find more delicious, simple to prepare recipes in the Eat Right for Your Type Personalized Cookbooks (they make a great gift at the budget-friendly price of only $10.80 each).

Your mom always told you that fish is brain food and she was right! Studies have shown that certain fish are rich in brain-boosting Omega oils. Wild caught cod is particularly beneficial for all blood types and secretor types and listed in Dr. D'Adamo's book, "Aging: Fight It with the Blood Type Diet," as a brain superfood! This recipe features cod on a bed of flavorful fennel and onions. A side of protein packed quinoa tossed with anti-oxidant filled spinach completes the meal.

[Recipe serves 4]

Ingredients

  • 2 tablespoons of olive oil
  • 1 bulb of fennel, cut into wedges
  • 1 medium red onion, cut into wedges
  • Salt
  • ¼ cup of dry white wine (vegetable broth, water, or other clear beneficial liquid can be substituted)
  • 1 ½ pounds of skinless wild-caught cod
  • 1 teaspoon of ground coriander
  • 2 cups of cooked quinoa (1 cup uncooked, prepare according to package directions)
  • 2 cups of spinach (about 1 ½ ounces) chopped

Directions

  1. Preheat oven to 400 degrees.
  2. Prepare quinoa according to package directions.
  3. Heat the oil in a large ovenproof skillet over medium-high heat. Add the fennel, onion, and a pinch of salt. Sauté 8-10 minutes until softened. Add the liquid (wine, broth, etc... ).
  4. Season cod with coriander and salt, and place on top of the vegetables in the skillet. Transfer the skillet to the oven and roast for 8-12 minutes (cod should be opaque throughout).
  5. Add chopped spinach to prepared quinoa, fold in and fluff with a fork.
  6. Enjoy!

 

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