A few weeks back prior to the holiday's I had two very interesting discussions with two gentlemen in their early 50's with two very different takes on their life and health. 

The first one was with a gentlemen that was 53 years of age, we got to talking about health as he asked me about Health Coaching and why I got into health and when. My story is here on this website but long story short I told him "I wasn't sick, but I felt lousy and was not happy with the road I was going down, so I made the change". I asked "what about you, what’s your story"?
He told me over the last few months he has lost 35 lbs.by changing his diet to mostly plant-based and has begun exercising gradually, but plans to take it up a notch now that he has gotten a clean bill of health. I asked "if you don't mind me asking, what was the issue that led to the changes"? He told me he was starting to feel old physically and began living a more sedentary lifestyle because of it. I can relate to that as I once felt that way......no longer though!

He visited his doctor for a checkup and was diagnosed with early stages of heart disease aside from being overweight and was put on medication. It was that moment that he had a realization that he had completely neglected his health for quite some time. I asked if that eye opening diagnosis frightened him. He paused for a moment before answering, he then answered "the first thing I thought about was my kids and wife". Then went on to say it was that moment he decided that his health is now his priority and his responsibility to his family. I shared of few experiences with him and he told me he was on a mission to correct all he did to himself through poor diet choices and in his own words his own laziness. He is also working with his physician in minimizing his medication with a goal of getting off them altogether. My last question to him of course was "what if you didn't get that health scare".......again he paused and answered "I don't even want to go there". 

Later that day I was speaking with a friend about training and we were comparing our workouts when another friend 50 yrs. young walked in, we asked him how many push-ups can you do? He looked and laughed and said "I don't exercise, I leave that to you young guys", I replied "I am older than you". He went on to explain he worried about exercise and health in his 20's and 30's but now that he is 50 those days are over. We asked "but why do you think that you don't need to worry about your health in your 50's". He answered that he only cares about working for 15 more years so he can retire. We asked him how he feels. He said "you know actually lately I have not been feeling too well, I am always tired and don't have much energy". Imagine he feels this way now and has no plans to take care of himself other than working for 15 more years. I asked him if he feels this way now what does he think he will feel like in 15 years when he plans to retire? Now he was pausing before answering, "I guess you are right there" he said. He said "maybe you’re right, I need to also think about my wife and kids"........interesting, see the same thought process as the first gentlemen. 

The common thread here is that both guys had basically given up on any type of self-care and conceded to the misconception that they are 50 years old and that is the beginning of the end. One however had his eyes opened when he was told he had health problems and was scared into realizing he had to make changes and he did and is now doing really well, living a healthy and active life and is sharing this with his family. While the other has not been scared into making changes because he has not received a diagnosis from his doctor that he had to change. But he was admittedly not feeling well and after talking had second thought on his way of thinking and neglecting his health. Both of them although different circumstances when faced with health scares thought about their families right away. 

The reality is that many of the chronic diseases that we face are directly related to the diet and lifestyle choices that we make. Turning 50 should be just the beginning of the second half of our lives and we should embrace it as that. Maybe we have to work a little harder and give up some of the things that don't benefit our health, but living a life free of medications and physical restrictions is something we should all strive for and owe to ourselves and our families!! 

Don't take your health for granted and hope that later on you don't get bad news. The bodies we were given are incredible machines but they too need preventive maintenance, they need to move and be fed the right way. You may be surprised at how great it can feel and operate when you do!!

Be well friends!

Peter Burke 1/5/16 

For men, prostate cancer is one of the most common types of cancer. The good news is there are ways you can help reduce risk risk. Harvard University researchers have found that men who exercise regularly are less likely to develop prostate cancer than men who are more sedentary. 

According to the American Cancer Society, a majority of the men diagnosed with prostate cancer are over the age of 65. So for men who plan to stay healthy far into their golden years, there is still plenty of time to help prevent prostate cancer.

For men with office jobs who spend most of their days behind a desk finding time to exercise at least 30 minutes a day can be quite challenging. The best way to combat this it to find a number of small ways throughout the day to be active. This activity does need to be intense sweat breaking activity, it could be a few simple things to increase your movement such as:

  • Standing up every 30 minutes to walk around the office or throughout the office space.
  • Walk to meet with co-workers as opposed to emailing or calling from office to office.
  • Step out for lunch or even volunteer to pick up lunch for others, this way you are out of the office and walking about.
  • Take a brief afternoon break and walk for 10 minutes.
  • Walk from the train or bus stations rather than taking a cab or public transportation....weather permitting of course!
  • Use a step counter or walking app for to track you daily steps.
  • Help around the office with supplies especially heavier items like paper.

These steps are not only good for helping prevent prostate cancer but good for your overall health.

Vitamin D - 600 to 800 (IUs) daily may also help lower the risk of different forms of prostate cancer.

Peter Burke 2/10/15


One of the issues with the fast paced world we live in is that families are not spending the time to eat meals together. 
We are too busy taking the kids to different sporting or school activities, or parents are working different schedules and everyone is eating in shifts. Many times the choices made are not necessarily the healthiest options. When we eat like this the meals are usually rushed and we don't get to really enjoy the meal and the family time experience as we once did back when we were younger. My family did this for years as my wife and I both worked in the city. 

Back when i was a child we ate a home cooked meal every evening. We spent time in the kitchen while my mother was cooking then enjoy our meal together without a t.v on and there were certainly no cell phones or texting back then! We would actually talk about our days, and share stories and laugh together while enjoying a healthy home cooked meal! It is so important for families to get this this time together without all of the distractions of the world, television, cell phones and all of the portable wireless devices. 

Having two older children one 24, one 20 and a 9 yr old son the past few years our evening dinners were more like a revolving door diner. Some nights it was 3 of us, or 4 of us eating at different times with the t.v on in the background. Food was left out for the next one of us that came home later in the evening to throw in the microwave to heat up. What happens when we eat like this is as mentioned earlier in the blog, often non nutritional food choices are made due to timing and you loose the valuable daily downtime that should be spent with family. Eventually this becomes our routine and our family's are not as close as they should be and our physical and mental health is effected. 

As our family has gone through many things over the past few years and we are on the positive side of things now and we are a strong family unit again. We also have changed our lives to a much healthier way of living and one thing we realized was missing was the "old school" family sit down dinners where we could unwind after long days and enjoy time together and a good healthy home cooked meal. We have made concerted efforts to do this as often as possible. Above are pictures of our daughters meal she prepared last week;

Organic Chicken Stuffed with sweet pepper and pesto
Sauteed Organic Brussel Sprouts
Organic Cauliflower Mash

It was delicious, Thank You Samantha!!

The one thing we recently have done is we have declared Sunday as our "Family Healthy Meal Sunday"s". Each week one of us pick the menu and prepare a healthy meal for the family to eat and enjoy together!  It is a great opportunity for us to all be together, cook, listen to music, and most importantly laugh together as a family! We plan to expand this and invite more family and friends to our home to experience the healthy meals we prepare and even join in and prepare some of their own healthy recipes as well as just spending valued time together and enjoying the lost tradition of the family meals. There are a few rules that must be strictly adhered to though on the Family Healthy Meal Sunday's and they are as follows;

  1. All meals must be home cooked with healthy ingredients
  2. No television during dinner
  3. Cell Phones are not allowed at the table
  4. Music must be playing throughout
  5. Negativity is not allowed
  6. Laughter, fun and positive energy is mandatory
  7. Prior to eating each person shares one thing they are grateful for, Thanks to my wife Carmen for instituting this one. 
  8. Most of all you must have fun, share, and enjoy the most important thing your family and friends!!

I will continue writing about our Sunday's as it grows into a larger tradition. I hope you are all already doing something like this, if not it is a great time to start!!!

1/8/15 - Peter Burke

This is a delicious and nutritious way to start your day! This purple powerhouse is quick and easy to make and a nutrient-dense way to start your day.

3 - Scoops Purium Vanilla Chai SuperMeal
16 Oz Organic Almond or Coconut Milk
1 - Handful Organic Blueberries
1 - Handful Organic Blackberries
1 - Frozen Organic Banana
1 - Tsp Organic Flax-seed
3 - Ice Cubes

Place all ingredients in your favorite blender and blend until smooth...that's it! Then enjoy!!

By Peter Burke 12/13/14


There has been a lot of press lately regarding National Awareness Months for Breast Cancer in October and  now November is National Awareness Month for COPD, Diabetes, Alzheimer's, National Bone Marrow Cancer, Lung Cancer and Pancreatic Cancer Awareness. Every one of these causes and diseases deserve all of the attention and awareness that they can get. The messages are all about informing the public about these terrible diseases, fund raising and finding a cure. Unfortunately the message missing with most of this is the prevention aspect, there really is a need to get the American public to realize and understand many diseases are preventable and in many cases reversible with the proper nutrition, living a healthy lifestyle and limiting toxic environmental exposure.

When I speak with people about what they are doing to prevent having health problems in the future the most common answer is " I get physicals every year", or "what do you mean?", or "I wait until I get sick". The fact is the most of the chronic diseases that are plaguing the US are diet related. Obesity, Cancer and Diabetes are leading the way. While I fully support every effort to find a cure for every single disease, there is a great need for the education of prevention. Many people are the living the "I'll wait until I get sick" lifestyle. I see this everyday in my Health & Nutrition practice. When I first begin working with new clients there are a variety of health issues that they are having to deal with due to not being aware of the damage they were doing by eating and/or living a certain lifestyle. The good news is that when they make a commitment to change to a healthy sustainable lifestyle before they get sick, they experience better understanding through education on how to eat right, understanding nutrition and how their body performs to a much higher level when it is properly nourished and the importance of living a healthy and happy lifestyle. Many people fear change, but by making it fun and inclusive with your family and friends you will get the support you need to succeed!

There is really nothing more important than learning and making the commitment to your own health and make an investment in your own health. This needs to be done at the family level because large corporations, food manufacturers, or government is not going to be creating a National Month of Preventive Health Awareness. It must be done at home. It can be done through self education, Health Coaching, and research. 

I am in committed to making National Preventive Health Maintenance Awareness an every month campaign.

Be Well!

Peter Burke