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Enjoying the Holidays Boundrlyless AND Healthy too !!

~ Being Thankful and Enjoying a Happy Healthy Thanksgiving ~

~ Being Thankful and Enjoying a Happy Healthy Thanksgiving ~

Hi Everyone,

Hope you’re enjoying a wonderful Thanksgiving and take time to …BE THANKFUL ~

Unfortunately, most people over indulge on T-Day.

Sadly, T-Day is the nation’s number one day for heart
attacks due to the surge in calories combined
with the stress of travel and family.

Here’s a BETTER IDEA ~

One that can help you drop 1-2 lb between now and the end of the
week… while Enjoying Thanksgiving too !

1. Starting today, cut your carbs back to just
a handful of starchy carbs per day (literally a
handful) — or none at all.

2. Substitute all starch for green veggies cooked
in olive or coconut oil. Tasty, trust me.

3. Eat each meal on a SMALLER PLATE… this
is just for the next three days. So your serving
sizes should be about 1/2 to 3/4 normal.

4. Drink at least 12 glasses of water per day.
I know that sounds like a drag, but you can
make it tasty if you add lemon and Stevia, a
natural sweetener to it. Lemonade all day!

5. Finally, no food 4 hours prior to bedtime
unless it is raw green veggies (in other words…
no food. : )

Then enjoy your Thanksgiving
meal with the following tips:

1. Continue with the small plates (or just go
with smaller servings)… don’t worry, on my
plan you’ll eat all you want…

2. Eat SLOWLY. Do not rush. Your brain will
signal your stomach that you are full in time
to prevent those horrible stomach pains from
eating too much at once.

3. Wait a few hours, then have seconds! Same
idea, but even less food.

4. Eat your dessert after your second feeding
but do NOT eat it without first eating real food.
That way you’ll have less of it but still get all
the taste you desire.

5. Stop eating when the sun goes down… this
is KEY to enjoying your meal and letting it
digest without packing on bodyfat.

6. Give your leftovers to the homeless… they
need them more than you do.

7. Be SURE to drink plenty of water throughout
the day and the following day drink even more.

Remember to do some activity each day as well. From walking after that big ‘T’ day meal to some pre-meal execise
which actually allows your body to channel the food to recovery INSTEAD of storing it as excess fat calories….COoL Huh !! 😉

Wish your Holiday is Boundrylessly Happy and with those you are thankful for ~

Live Boundrylessly letting your Weakness BE your Strength !!

~ Strength through Yielding ~

~ Strength through Yielding ~

Hi Folks,

Want to share an inspiring story with you.

There are times when we wonder how to overcome our weakness.
Perhaps you should be thinking ~ How to USE my weakness AS a Strength !!

A young boy who was born without a left arm was sent to Judo lessons by his mother in a bid to help with his confidence. So he began taking lessons with an old Japanese master.
Ever practice session the master taught the boy one throw. Just one technique over and over again.

Every so often the young boy would see the other students learning different techniques and ask the master why he wasn’t learning anything else.
The master always replied – “Just focus on this one throw. Keep practicing”

Several months later, it was the state Judo championships and the old master entered the young boy.

The young boy was terrified.

The first match began and the young boy grabbed his opponent and to the shock of all the spectators – easily flipped him to the ground. Instant win!

The second round was a little harder but the one-armed boy again pulled off the technique – the only technique he knew, and won.

The third and fourth round amazingly went the same way and the young boy found himself in the tournament final facing a much bigger, stronger and tougher opponent, who had won the tournament for three straight years.

The young boy was overmatched it seemed. Te referee and the organizers of the tournament spoke to the master and asked him if he wanted to withdraw his student..

“No” said the master. “We will fight”.

As the final match began the entire crowd were on the edge of their seat. The opponent stepped and grabbed the young one-armed boy and pulled him towards him. For a second it looked as if it was all over…

But then the one armed boy reached with his right hand, stepped in and BOOM – he threw his opponent flat on his back, to win the match!

The crowd went nuts – the one-armed boy was the state Judo Champion!

On the drive home, the young boy asked his teacher – “Was this a set-up? Did they just let me win because I only have one arm? I only know one technique – these guys know hundreds!”

The teacher replied “No – you won fair and square. But there are two reasons. You won because you mastered one of the most devastating techniques in Judo. And the only known way to defend against that throw is to grab the left arm!”

What appeared to be an incredible weakness – was in fact his greatest strength.

Live Boundrylessly by letting your Weakness BE Your Strength !!!

Say ‘B’ please to get Winter cheer instead of the Blues ~

Enjoying Winter Happily Together !

Enjoying Winter Happily Together !

Hi Everyone,

Know sometimes the chilly winter can make it a challenge to have
energy and holiday cheer. Well instead of just grabbing more turkey during this
Thanksgiving. Try this…..AND still enjoy that holiday cheer too !!

Keeping your spirits up through the winter may be as simple as popping a multivitamin. Just be sure yours contains B6 and B12.

Research has shown that these two nutrients in particular may help reduce the risk of blue moods. Who knew that popping a pill could help keep a smile on your face?

Some Kind of Synthesis
In a study tracking the health and lifestyle habits of more than 3,000 older adults for 7 years, researchers found that as people’s intake of B6 and B12 went up, their risk of depression took a more southerly turn. And with every 10-milligram increase in B6 and 10-microgram increase in B12 intake, risk for depression dropped another 2 percent. Researchers suspect that because B6 is involved in the synthesis of neurotransmitters, it assists in production of mood-lifting serotonin. And B12 deficiencies have been linked to depression and increased cognitive decline in other research.

Which food can make you happier: an apple or some chocolate?

If you immediately said “Chocolate!” you’re right, but (there’s always a but) only if you really enjoy it. If a wave of fat-and-calorie guilt washes over you after the last bite, it negates the mood boost that chocolate provides. Sweet solution: Buy chocolate that has at least 70 percent cocoa. It’s high in cholesterol-fighting antioxidants, and the flavor is so intense that a little goes a long way.

Cocoa is derived from the seed of the cocoa tree and is an essential component in real chocolate. It’s rich in flavonoids, antioxidant compounds that boost cardiovascular health by relaxing blood vessels and improving blood flow. Cocoa also has been found to fight LDL — the bad cholesterol that encourages plaque to build up and clog your arteries. So when you need a chocolate fix, nibble on dark chocolate that has a cocoa content of 70 percent or higher. And use it when you’re making chocolate recipes, such as this one.

Holiday Chocolate Apricots

Chocolate Apricot Delight

Chocolate Apricot Delight

1/3 cup sugar
2 strips lemon zest
1 cinnamon stick
1 cup water
24 dried apricots (about ¼ pound)
2 ounces bittersweet (not unsweetened) chocolate, coarsely chopped
1 tablespoon chopped peeled pistachios

1. Line a baking sheet with wax paper and place a wire rack on top.

2. Combine sugar, lemon zest, cinnamon stick, and water in a small saucepan; bring to a boil, stirring to dissolve the sugar. Reduce the heat to medium and simmer for 3 minutes. Add apricots and gently simmer just until tender, 6 to 8 minutes. Transfer the apricots with a slotted spoon to a rack. Let cool completely.

3. Melt chocolate in a small metal bowl set over a pan of barely simmering water. Dip a poached apricot halfway into the chocolate, letting excess drip off. Sprinkle some chopped pistachios over the chocolate half and return the apricot to the rack. Repeat with the remaining apricots. Refrigerate until the chocolate has set, about 20 minutes.

B on the Brain
Although intake from both food and natural supplements was measured, either it seemed produced significant influence over mood in the study.

So enjoy the holidays Boundrylessly !!!

Be Boundrylessly Smart…At work OR play ~

Enjoying Playing AND Working ... Sure you Can !!

Enjoying Playing AND Working ... Sure you Can !!

Hi Everyone,

Here’s some simple ideas to help you use the time you’ve got (know we all wish we had more…
those 24 hours sometimes just seem not enough for us busy folks!)

Please read, enjoy, and remember to share your own ideas too !!

Here you go:

Sometimes take a new route to work.

You probably won’t pull into the parking lot any sooner, but at least you’ll show up smarter. When British researchers used MRIs to measure the brain sizes of London taxi drivers, they found that cabbies with the most experience had the largest posterior hippocampi—the area associated with memory. Because taxi drivers have to memorize the detailed layout of a geographically complex city and need to recall that information every day, they literally “build bigger brains,” says Dr. Victoroff.

Don’t have a hack license? Any activity in which you push the intellectual envelope in a similar way—exploring new routes to work, hiking unfamiliar trails on the weekends, even taking on more new projects at work—will, over time, act like Miracle-Gro for your mind.

Enjoy that Breakfast Protein…

Swiss researchers found that of three different breakfasts—high-carbohydrate, high-protein, and a balance of both—the high-protein meal helped men score highest on a computer memory test (similar to the electronic game Simon). “Short-term memory can be better after a protein-rich meal because the food increases your levels of the amino acids tyrosine and phenylalanine,” says Karina Fischer, Ph.D., the lead study author.

Make some Noise… The White kind.

Studies show that listening to white noise—such as a constant whooshing sound—while you work may actually improve your concentration. “A steady, smooth sound of a constant intensity and regularity reduces the impact of unpredictable noises by making it harder for the brain to process them,” says Mary Anne Baker, Ph.D., a professor of psychology at Indiana University Southeast.

In non-geekspeak: Since white noise is produced at a constant low level, it can screen out random, distracting sounds without being a distraction itself. The result: Your mind is free to home in on the task at hand.

But don’t spring for a white-noise generator; turn your computer into one with free software from nch.com.au/tonegen.

Take in some E… And some vitamin C, too.

In a study of 3,385 older men published in the journal Neurology, those who took vitamin E and C supplements daily performed 20 percent better on tests of concentration, memory, and reasoning than those who didn’t pop any.

Researchers believe that the antioxidants in the vitamins protect neurons from oxidative damage that causes a dumbing down. “You could assume that if it works in older men, it would be even more beneficial if you started sooner,” says Helen Petrovich, M.D., one of the study authors.

Since most multivitamins are light on E, take a separate 400-milligram supplement twice a day, recommends Guy McKhann, M.D., a professor of neurology at Johns Hopkins University. And stick with a brand that contains tocotrienols, a type of vitamin E that studies suggest is better at delivering oxygen from your heart to your brain.

Enjoy some White wine.

Everyone else in the office drinks to forget life, but you’re going to have a happy hour to remember. Three large European studies recently revealed that people who down one or two alcoholic drinks a day retain their memories better than either teetotalers or heavy drinkers. “Alcohol can lower your cholesterol, so you’ll have better blood flow and more glucose and oxygen reaching your brain,” says Dr. Victoroff.

But why sip Chablis? “Red wine gives many people headaches, hard liquor sometimes contains toxins, and beer can sabotage your waistline,” he says. “But a glass of white wine may be a great way to keep your brain cells running strong.”

Go ahead and … Grab your joystick.

Not THAT joystick, but the one attached to your kid’s Xbox. British researchers found that the longer people play video games, the higher their levels of concentration, sometimes equaling a trained athlete’s ability to focus. “Playing video games requires a high level of concentration to be successful, and that seems to transfer to the real world,” says Jo Bryce, Ph.D., the study coauthor.

The researchers didn’t look at which games were more effective, but if you want to blast and zap on your lunch break, go to c-eon.com and download Arcade Park to your handheld. For $15, you get pocket versions of six classic low-tech games: Arkanoid, Asteroids, Black Shark, Digger, Lode Runner, and Pac Man.

Remember to put some Play into your work folks !!! 😉

An Antioxidant for those Winter Drinks ~

Enjoying a Healthy Winter Drink Together

Enjoying a Healthy Winter Drink Together

Hello Everyone,

Today have something of interest for those that enjoy those warm drinks ~especially in winter
and are trying to figure out how to make them healthy too!

Next time you feel like cozying up with a hot mug of something special, consider tossing in a spice that’s bursting with antioxidants: Cloves.

It makes cider taste amazing. And it dresses up hot coffee drinks nicely, too. And in a recent study, cloves bested rosemary, thyme, sage, and oregano when it came to phenolic content and antioxidant activity.

Powerful, Spicy Protection
Phenolic content and antioxidant activity are two qualities you definitely want in a spice. They help to quell lipid peroxidation — a damaging process that leads to all sorts of bad things. In food, it causes decay. In your body, it can trigger the type of inflammation that damages cells and opens the door to a bevy of inflammation-loving diseases, like diabetes, cancer, and heart disease.

Clever Clove Recipes
Cider isn’t the only way to bring more cloves into your life. Make this superspice part of your holiday cuisine by whipping up some of these healthy and delicious treats …

Healthy Cider


* 6 cups apple cider, or juice
* 2 orange slices
* 1 lemon slice
* 1 slice fresh ginger, smashed
* 2 cinnamon sticks
* 10 whole cloves


1. Combine cider (or juice), oranges, lemon, ginger, cinnamon sticks and cloves in a large saucepan and bring to a boil over high heat. Cook, stirring occasionally, until cider has reduced to 4 cups, about 25 minutes. Remove the fruit and spices with a slotted spoon.

Gingerbread Muffins


* 1/4 cup all-purpose flour
* 3 tablespoons dark brown sugar
* 1 tablespoon minced crystallized ginger
* 1/2 teaspoon ground cinnamon
* 1 tablespoon canola oil

Muffin Batter

* 1 large egg
* 1 large egg white
* 1/2 cup packed dark brown sugar
* 3/4 cup fruit puree fat replacement, or prune pie filling (Lekvar)
* 3/4 cup dark molasses
* 1/2 cup nonfat plain yogurt
* 1/4 cup canola oil
* 3 tablespoons minced crystallized ginger
* 2 1/4 cups all-purpose flour
* 2 1/2 teaspoons ground ginger
* 2 teaspoons ground cinnamon
* 1/2 teaspoon ground cloves
* 1/2 teaspoon freshly ground pepper
* 1 1/2 teaspoons baking powder
* 1/2 teaspoon baking soda
* 1/2 teaspoon salt


1. Preheat oven to 375°F. Coat 12 muffin cups with cooking spray.
2. To make streusel: Blend 1/4 cup flour, 3 tablespoons brown sugar, 1 tablespoon crystallized ginger and 1/2 teaspoon cinnamon together in a small bowl. Sprinkle with 1 tablespoon oil and blend until crumbly.
3. To make muffin batter: Whisk egg, egg white and 1/2 cup brown sugar in a medium bowl until smooth. Add fruit puree fat replacement (or Lekvar), molasses, yogurt, 1/4 cup oil and 3 tablespoons crystallized ginger; whisk until blended. Whisk 2 1/4 cups flour, ground ginger, 2 teaspoons cinnamon, cloves, pepper, baking powder, baking soda and salt in a large bowl. Make a well in the dry ingredients; add the wet ingredients and stir with a rubber spatula until just combined.
4. Spoon batter into prepared muffin cups and sprinkle with the streusel. Bake until tops spring back when touched lightly, 20 to 25 minutes. Loosen edges and turn muffins out onto a wire rack to cool.

Healthy Pumpkin Tart


* 1 1/4 cups white whole-wheat flour, (see Ingredient Note)
* 1/2 cup slivered almonds, toasted (see Tip)
* 1 tablespoon all natural dark sugar (I like using a balance of this with honey)
* 1/2 teaspoon salt
* 4 tablespoons cold unsalted butter, cut into small pieces
* 4 tablespoons cold reduced-fat cream cheese, (Neufchâtel)


* 1 1/2 cups canned unseasoned pumpkin puree
* 3/4 cup sugar
* 2 tablespoons dark rum
* 1 teaspoon ground cinnamon
* 1/4 teaspoon ground ginger
* 1/4 teaspoon ground cloves
* 3 large eggs
* 1 cup “lite” coconut milk


* 1/3 cup unsweetened coconut chips, (see Ingredient Note) or flaked coconut, toasted (optional)


1. Preheat oven to 350°F. Coat an 11-inch round or 8-by-12-inch rectangular removable-bottom tart pan with cooking spray.
2. To prepare crust: Combine flour, almonds, 1 tablespoon sugar and salt in a food processor; process until the almonds are finely ground. Add butter one piece at a time, and then cream cheese by the tablespoonful, pulsing once or twice after each addition, until incorporated. Turn the dough out into the prepared pan (it will be crumbly), spread evenly and press firmly into the bottom and all the way up the sides to form a crust.
3. Bake the crust until set but not browned, about 15 minutes. Let cool on a wire rack.
4. To prepare filling: Beat pumpkin, 3/4 cup sugar, rum, cinnamon, ginger and cloves in a large bowl with an electric mixer on low speed until blended. Beat in eggs, one at a time, until combined. Beat in coconut milk. Place the tart pan on a baking sheet and pour in the filling.
5. Bake the tart until the filling is just set (the center may still appear soft, but will become more solid as it cools), 45 to 50 minutes. Transfer to a wire rack and let cool to room temperature. Serve room temperature or refrigerate until chilled. Remove the pan sides before slicing. Garnish with coconut, if desired.

Tips & Notes

* Make Ahead Tip: Prepare the crust (Step 2), wrap tightly and refrigerate for up to 3 days. Cover and refrigerate the cooled tart for up to 1 day. | Equipment: 11-inch round or 8-by-12-inch rectangular removable-bottom pan

* Ingredient note: White whole-wheat flour, made from a special variety of white wheat, is light in color and flavor but has the same nutritional properties as regular whole-wheat flour. Available in large supermarkets and in natural-foods stores. Store in the freezer.
* Tip: Place slivered almonds in a small dry skillet and cook over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.
* Ingredient note: Large thin flakes of dried coconut called coconut chips make attractive garnishes. Find them in the produce section of large supermarkets or at melissas.com.

Here’s to a Boundryless Healthy Winter everyone and remember to share your healthy recipes !!