La Rue for you Health Coaching

La Rue for you Health Coaching Certified health coach,Triathlete, runner, cyclist, Committed to helping my clients be their best

This is exactly what I meant in my previous post, if you keep on doing things, you can keep on doing them.
08/13/2025

This is exactly what I meant in my previous post, if you keep on doing things, you can keep on doing them.

If you keep on doing things, you can keep on doing them. Laura and I demonstrated this a couple weeks ago when we compl...
07/24/2025

If you keep on doing things, you can keep on doing them. Laura and I demonstrated this a couple weeks ago when we completed the . We made it through the swim and the seaweed (yuck!) in and then enjoyed a beautiful ride through Lake Zurich and surrounding neighborhoods. We finished the race with an awesome run around the Lake. We were supported by family and friends including and his 3 daughters, our granddaughters (Amelia, Isla and Ella), , Luke and his 3 children, , and . Our children constantly inspire us with the things they do. We hope that by completing a from time to time, we inspire them too! And it's really fun to see our on the course cheering us on!

01/09/2025

More on sugar….

How do high blood glucose levels contribute to heart disease, the leading cause of death in the US?

In 1979, the Framingham Heart Study demonstrated that diabetes is a risk factor for heart disease. Since then, medical experts have learned why this is the case.

High blood glucose levels cause an increase in the creation of cell damaging free radicals in the blood. These free radicals cause inflammation that results in damage to the lining of large and small blood vessels. To repair damage to the blood vessels, fatty deposits (also referred to as plaque) builds up in the blood vessels. This plaque, as you may have heard, causes blood vessels to narrow and harden. The narrowing and hardening of blood vessels is know as atherosclerosis.

In addition to causing atherosclerosis, high blood glucose levels also trigger high levels of insulin. High levels of insulin cause the cells in the lining of blood vessels to grow larger. Over time, these larger cells result in a thicker lining of the blood vessels which also contributes to the narrowing of the blood vessels.

Finally, insulin feeds the production of a type of LDL cholesterol. (You may recall from your periodic blood tests that LDL is the “bad” cholesterol.). This LDL cholesterol promotes plaque development which contributes further to the narrowing of blood vessels. The narrowing of blood vessels reduces the flow of blood, putting pressure on your heart.

The bottom line is that each of us can improve our heart health, and reduce the risk of heart disease, by reducing our blood glucose levels.

What an inspiration! It’s about your desire, not your age! #40+running
01/09/2025

What an inspiration! It’s about your desire, not your age!

#40+running

01/08/2025

Wih the holidays behind us, and New Years resolutions still fresh, I thought it would be a good time to talk about sugar and the danger it poses to good health. According to medical experts, 8 of the 10 leading causes of death are related to high blood sugar. Before getting into a discussion about sugar, and so we all share the same understanding of the primary causes of death in the US over the past decade, here they are, with the number of deaths in 2020*:

Cardiovascular disease (690,882)
Cancer - all types (598,932)
COVID (345,000)
Unintentional injuries (200,955)
Stroke (159,050)
Chronic lower respiratory diseases (151,637)
Alzheimer’s (133,382)
Diabetes (101,106)
Influenza/pneumonia (53,495)
Kidney disease (52,260)

Most of these primary causes of death are also the primary causes of chronic disease. In his NYT best selling book “Outlive” Dr. Peter Attia refers to the “4 horsemen of chronic disease” as being atherosclerotic disease (cardiovascular disease and strokes), cancer (all types), neurodegenerative disease (Alzheimer’s being the most common) and Foundational Diseases (a spectrum of diseases including hyperinsulinemia, insulin resistance, fatty liver disease, type 2 diabetes and others). So, it is fair to say that high sugar levels are also a primary contributor to the major chronic diseases in the US.

For these reasons, I will discuss how high sugar levels are involved in causing each of these diseases over the next several days. Hopefully, this will raise your awareness of the danger high sugar levels represent to your good health and motivate you to reduce the amount of sufar in your diet during 2025.

*Data from the US Department of Health and Human Services, Centers for Disease Control and Prevention.

11/13/2024

Concerned about dementia? A study of over 50,000 Britons over a 7-year period found that eating a handful of nuts daily can reduce the risk of all cause dimentia. People over 60 who consumed a handful of nuts each day were 16% less likely to develope dementia than their peers who did not consume nuts. The study also noted that the effectiveness of nuts at reducing the risk of dimentia was reduced in those people who were obese, did not get an adequate amount of sleep, smoked to***co or consumed alcohol on a daily basis. Results of this study were published in the September, 2024 issue of GeroScience.

A couple of weeks ago, I had the thrill and honor of watching my daughter, Kristen, finish her 4th IronMan. I’m very pr...
10/01/2024

A couple of weeks ago, I had the thrill and honor of watching my daughter, Kristen, finish her 4th IronMan. I’m very proud of her for this accomplishment, and many other things. She’s an amazing athlete, teacher, daughter, friend and aunt. While watching her I also observed some amazing things, as I always do at IronMan events. A blind woman, with a guide, completed the event. Imagine having the courage to be blind and to swim 2.5 miles in a lake, bike 112 miles on a challenging course and then run a marathon. I also witnessed a male cyclist pulling a grown, disabled man in a burley. When I saw these 2, they were going up the hill in . This is a very steep climb that challenges all riders, but he did it pulling a grown man! He had already completed the 2.5 mile swim, pulling his partner in a raft. That takes guts, strength and willpower! The IronMan motto is “Anything is Possible”. I’ve watched enough IronMan events to know this is true. Through my health coaching practice, I encourage my clients to be the best they can be, and let them know that know that anything is possible. All it takes is the willingness to make simple changes and the commitment to make those changes part of their new lifestyle.

On Sunday, Laura and I continued our annual tradition of ”biking our age”. This is year 67 for us, we rode 69.5 miles. ...
09/04/2024

On Sunday, Laura and I continued our annual tradition of ”biking our age”. This is year 67 for us, we rode 69.5 miles. It was a beautiful day, . If you keep on doing the things you enjoy, you will be able to keep on doing them!

08/29/2024

Morning Motivation:
For more FREE training advice check out www.CoachRay.nz

08/20/2024

Frank Shorter once said “Running with others will help you get out there when you otherwise wouldn’t.” There is no doubt that doing any type of workout with others is a motivational tool. It also adds fun to what can become a dull routine.

In addition to the motivational and enjoyment aspects of exercising with others, there are tangible physical and mental health benefits. Numerous studies dating back over forty years have confirmed that humans require social interaction for good health. An article in Science, 1988 written by House, Landis and Umberson noted “Social relationships, or the relative lack thereof, constitute a major risk factor for health, rivaling the effect of well established health risk factors such as cigarette smoking, blood pressure, obesity and physical activity.”

So increase the benefits of your workouts by doing at least one a week with a friend or a group. It will keep you motivated to show up, it will increase your enjoyment yand the physical and mental health benefits will be enhanced. ,

08/12/2024

On healthy eating:

A month-long study conducted by the National Institute of Health (“NIH”) concluded that people on a diet comprised of ultra-processed foods cosumed more calories and gained weight compared to those people on a diet of unprocessed foods. Specifically, people on the ultra-processed food diet consumed 500 calories more per day than those on the non-processed food diet. Those eating processed foods gained 2 pounds over the month-long study while those who ate unprocessed foods lost 2 pounds.

For the study, ultra-processed foods included ingredients such as hydrogenated oils, high-fructose corn syrup, flavoring additives and emulsifiers. Examples included sugar sweetened drinks, potato chips, processed meats and French fries. Unprocessed foods were foods in their natural form and included nuts, vegetables, fruit, eggs, fish and meat.

One of the study’s participants stated, “Ultra-processed foods are so dense that feeling full meant I had over eaten. Some days I would get through my meal in a few minutes without really noticing I was eating. It wasn’t satisfying.” Conversely, unprocessed foods tend to be more filling and more satisfying. They generally contain more water and fiber which make unprocessed foods not only more filling, but easier to digest and they contain more necessary vitamins and nutrients.

This helps to explain why it feels like you can eat a whole bag of chips or an entire sleeve of cookies in a single sitting! Don’t fall into the trap set for you by the food manufacturers!

The take-aways from this study:

1) educate yourself on which foods you are eating are processed and which are unprocessed.
2) Begin reducing the ultra-processed foods in your diet and replace them with non-processed foods. Try 1 item at a time, it will be more manageable than eliminating all processed foods at once.
3) Start enjoying the great taste of natural foods and the way you feel after you eat them. This feeling will be immediately after your meal and carryover into the next day!

-foods

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