• Categories

  • Recent Posts

  • Archives

Don’t fall for Fall allergies !!

falling for Fall allergies

falling for Fall allergies

Hey Everyone !

Just finished a great bodyweight workout at the local park (took along my backpack with added weight inside to give a little challenge 😉

The refreshing breeze felt so good as I sipped some green tea brought with me in my thermos. It got me to thinking about Fall allergies and some natural ways to overcome it.

Hope you enjoy and Remember to please share your thoughts !!

five tasty foods that might help you breathe easier by quelling inflammation:

Salmon: Fatty coldwater fish like salmon are packed with eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), two super-healthful omega-3 fatty acids that may reduce the risk of allergies. Trout and tuna are good sources, too. If you’re not a fan of fish, opt for nuts and seeds instead. They contain alpha-linolenic acid, another type of omega-3 fatty acid.

Grape juice: Grape juice is a good source of resveratrol, an antioxidant compound that seemed to reduce asthma inflammation in animal studies. Red wine is an even richer source of resveratrol, but keep in mind that alcohol may make nasal allergy symptoms worse for some people. Snacking on red grapes, blueberries, and peanuts is another way to get more resveratrol into your diet.

Beans: Legumes are an extra-healthful source of protein. Even better? Beans are loaded with folate. In a study, this B vitamin appeared to reduce the intensity of immune system reactions to common allergens. And using beans in place of red meat may do your allergies even more favors. Research shows that red meat may enhance inflammation, so cutting back could be good news for your symptoms.

Apples: One a day just might help keep your allergy symptoms away. How? It’s the quercetin in apples that may do the trick. Quercetin is a flavonoid thought to curb the production of histamine and help cool inflammation — two culprits that play a role in allergic responses.

Yogurt: Add the low-fat variety of this creamy dairy food to your antiallergy menu. Why? Because yogurt contains loads of probiotics — those good-for-your-gut bacteria. In a study, probiotics lowered levels of an immune substance known to fire up allergy symptoms.

Carrots: A colorful diet is a healthful diet. But some studies suggest that brightly hued orange, yellow, and red produce may help with allergies because they’re brimming with cartoneoids — compounds thought to have an allergy-quelling effect.

Mix It Up
Bottom line: Eating a variety of fresh, healthful foods will boost the antioxidants and other inflammation-quelling compounds in your diet. At the same time, consider cutting back on foods that are thought to stoke inflammation — like refined grains, red and cured meats, alcohol, and foods high in saturated fat and sugar. All of this could mean good news for your allergies. Changing your diet shouldn’t take the place of other proven allergy-control measures, like avoiding your triggers and taking your medication as prescribed. But it’s great to have the potential option of enhancing your allergy-control efforts with smart diet choices.

Here’s to not falling for Fall allergies and living Boundrylessly !!  😀

Enjoy the Fall without allergies

Enjoy the Fall without allergies

The number 7 and a Flat Stomach ~


Like Fine Wine ~ It keeps getting Better and Better !!

Like Fine Wine ~ It keeps getting Better and Better !!

Hey Folks,

After my morning workout got to chat with a good buddy of mine hadn’t seen in ages.

We talked about how to train and eat to reach our goals.

Shared with my good buddy and now you folks….

7 “FATTY” Foods that Help in Getting a Flat Stomach (be ready for some shockers !!  😉

At this point, the anti-fat propaganda has died and almost everybody understands by now that eating fat doesn’t necessarily make you fat.  In fact, it’s absolutely imperative to get enough healthy fats in your diet to keep your hormones balanced, blood sugar under control, and prevent cravings.  Here are 7 examples of “fatty” foods that can actually HELP you to get lean…

healthy chocolate1.  Super Dark Chocolate (at least 72% cacao content or higher) – It might not be a secret anymore, but yes, dark chocolate (NOT milk chocolate) can be a very healthy food, even though it is technically calorie dense.

However, I would contend that dark chocolate can actually HELP you to burn off more body fat

if you’re the type of person that has a sweet tooth and likes to eat a lot of desserts.  In this case, just 1 or 2 small squares of dark chocolate can many times satisfy your sweet tooth for only 30 or 40 calories as opposed to 500 calories for a piece of chocolate cake or a piece of pie.

Also some brands of dark chocolate that are in the mid 70’s in % cacao content or higher, can have a fairly high ratio of fiber content (I’ve seen some brands have 5 grams of fiber out of 15 grams of total carbs per serving), and relatively low sugar content compared to the amount of healthy fats.  In fact, that’s one of the “tricks” I use to select a good quality chocolate… I look for more total fat than total carbs (or about the same number of grams of each).

The importance of that fact is that it means many dark chocolates will not greatly affect your blood sugar and will have a fairly blunted blood sugar response compared to other “sweets”.

In addition, dark chocolate is also very rich in healthful antioxidants, including a powerful compound called theobromine which has been shown to help lower blood pressure and have other health benefits.  The fat content in a good dark chocolate should come solely from the natural healthy fats occuring in cocoa butter and not from any other added fats.  Any chocolates with added fats or other additives will generally not be as healthy.

The reason I say to choose dark chocolates with at least 72% cacao content is that the higher the % of cacao, the lower the % of sugar.  However, this does mean that any chocolate over 80% cacao content will generally start to get a more bitter taste and have very little sweetness.  If you like this type of taste, then the higher % cocao, the better. Otherwise, a good 75% dark chocolate is in my opinion an almost perfect combination of lightly sweet with a rich chocolate taste.  Just remember to keep those daily quantities of chocolate small as it is calorie dense!

You can also reap the benefits of the antioxidants and fiber without all of the calories by using organic unsweetened cocoa powder in your smoothies or other recipes.

coconuts have healthy fats2.  Coconut milk, coconut flour, and coconut oil —  Coconut milk and oil are great sources of a super healthy type of saturated fat called medium chain triglycerides (MCTs), including a component called lauric acid, which is a powerful nutrient for your immune system, and is lacking in most western diets.  In addition, MCTs are readily used for energy by the body and less likely to be stored as bodyfat compared to other types of fats.

Along with coconut milk and coconut oil as healthy fat choices, we’ve also got coconut flour as a healthier flour option for baking. Coconut flour is an extremely high fiber flour alternative (almost ALL of the carbs in this flour are fiber and not starch!).  Coconut flour is also VERY high in protein compared to most flours and is also gluten free!

Just beware that if you’re going to use coconut flour for baking, it absolutely NEEDS to be mixed with other flours as it sucks up moisture like crazy… I’ve made delicious baked goods by mixing coconut flour with almond flour and quinoa flour in equal parts, and adding slightly more liquid ingredients than the recipe calls for.

healthy fats in butter3.  Grass-fed (pasture-raised) butter — yes, delicious smooth and rich BUTTER (real butter, not deadly margarine!)… It’s delicious, contains loads of healthy nutritional factors, and does NOT have to be avoided in order to get lean.  In fact, I eat a couple pats of grass-fed butter daily and maintain single digit bodyfat most times of the year.

There’s a lot of confusion about this topic… in fact, I just saw a TV show today that was talking about unhealthy foods and one of the first things they showed was butter.  It just shows that the majority of the population has zero idea that butter (grass-fed only!) can actually be a healthy part of your diet.

In fact, there’s even ample evidence that Real Deal butter can help with losing body fat for a couple of cool reasons folks:

a.  Grass-fed butter is known to have high levels of a healthy fat called CLA, which has been shown to have anti-cancer properties, and also has been shown to help burn abdominal fat and build lean muscle.

b.  Grass-fed butter also has an ideal balance of omega-3 to omega-6 fatty acids (unlike conventional grain-fed butter) which helps fight inflammation in your body, and can help balance hormones.

c.  The healthy fats in grass-fed butter also contain MCTs, which help to boost your immune system and are readily burned by the body for energy.  The healthy fats in grass-fed butter also help to satisfy your appetite and control blood sugar levels, both of which help you to stay lean!

If you have a hard time finding a grass-fed butter at your grocery store, Kerrygold Irish butteris one of my favorites, and even though the label doesn’t clearly state “grass-fed”, the cows are 100% grass-fed on lush green pastures in Ireland. It’s one of the richest butters in color that I’ve seen, which indicates high levels of carotenoids.

whole egg nutrition to burn body fat4.  Whole Eggs, including the yolk (not just egg whites) — Most people know that eggs are one of the highest quality sources of protein.  However, most people don’t know that the egg yolks are the healthiest part of the egg… that’s where almost all of the vitamins, minerals, and antioxidants (such as lutein) are found in eggs.

In fact, the egg yolks contain more than 90% of the calcium, iron, phosphorus, zinc, thiamin, B6, folate, and B12, and panthothenic acid of the egg. In addition, the yolks contain ALL of the fat soluble vitamins A, D, E, and K in the egg, as well as ALL of the essential fatty acids.  Also, the protein of whole eggs is more bio-available than egg whites alone due to a more balanced amino acid profile that the yolks help to build.

Just make sure to choose free-range organic eggs instead of normal grocery store eggs.  Similar to the grass-fed beef scenerio, the nutrient content of the eggs and the balance between healthy omega-3 fatty acids and inflammatory omega-6 fatty acids (in excess) is controlled by the diet of the hens.

Chickens that are allowed to roam free outside and eat a more natural diet will give you healthier, more nutrient-rich eggs with a healthier fat balance compared with your typical grocery store eggs (that came from chickens fed nothing but soy and corn and crowded inside “egg factories” all day long).

grass-fed beef healthier than grain-fed beef5.  Grass-fed beef or bison (NOT the typical grocery store beef!) — I know most people think that red meat is unhealthy for you, but that’s because they do not understand how the health of the animal affects how healthy the meat is for consumption.  Keep this in mind — “an unhealthy animal provides unhealthy meat, but a healthy animal provides healthy meat”.

Typical beef or bison that you see at the grocery store is raised on grains, mainly corn (and to some extent, soybeans). Soy and corn are NOT the natural diet of cattle or bison, and therefore changes the chemical balance of fats and other nutrients in the beef or bison.  Grain-fed beef and bison is typically WAY too high in omega-6 fats and WAY too low in omega-3 fats.  In addition, the practice of feeding cattle corn and soy as the main portion of their diet upsets their digestive system and makes them sick… and it also increases the amount of dangerous e-coli in the meat.  This is not the case with grass-fed meat.

grass-fed steaks, healthy fat burning foodOn the other hand, grass-fed beef from cattle and buffalo (or bison) that were raised on the type of natural foods that they were meant to eat in nature (grass and other forage), have much higher levels of healthy omega-3 fats and lower levels of inflammatory omega-6 fats (that most people already eat way too much of) compared to grain fed beef or bison.

Grass fed meats also typically contain up to 3 times the Vitamin E as in grain fed meats.

In addition, grass-fed meat from healthy cattle or bison also contain a special healthy fat called conjugated linoleic acid (CLA) in MUCH higher levels than grain-fed meat.  CLA has been proven in scientific studies in recent years to help in burning fat and building lean muscle (which can help you lose weight!).  These benefits are on top of the fact that grass-fed meats are some of the highest quality proteins that you can possibly eat… and this also aids in burning fat and building lean muscle.

Grass-fed meats are a little harder to find, but just ask your butcher or find a specialty grocery store and they usually have cuts available.  I’ve also found a great site to order grass-fed meats online and have gotten to know the owner of this company well, and they are dedicated to the quality of their foods.
avocados - healthy fats and high nutrition6.  Avocados — Even though avocados are typically thought of as a “fatty food”, they are chock full of healthy fats!  Not only is this fruit (yes, surprisingly, avocados are actually a fruit) super-high in monounsaturated fat, but also chock full of vitamins, minerals, micro-nutrients, and antioxidants.

Also, in my opinion, guacamole (mashed avocados with garlic, onion, tomato, pepper, etc) is one of the most delicious food toppings ever created, and you can be happy to know that it’s also one of the healthiest toppings you can use on your foods.  Try sliced avocados or guacamole on sandwiches, burgers, eggs or omelets, on salads or with fish, or as a delicious side to just about any meal.

The quality dose of healthy fats, fiber, and micronutrients that you get from avocados helps your body to maintain proper levels of hormones that help with fat loss and muscle building.  Also, since avocados are an extremely satiating food, eating them helps to reduce your appetite in the hours after your meal.  Say goodbye to junk food cravings and bring on that fat burning!  I personally eat anywhere from a half to a full avocado DAILY and it only helps to keep me lean.
nuts - more healthy foods to burn fat7.  Nuts:  Walnuts, Almonds, Pistachios, Pecans, Brazil Nuts, Macadamias, etc —  Yes, this is yet another “fatty food” that can actually help you burn that belly fat !!  Although nuts are generally between 75-90% fat in terms of a ratio of fat calories to total calories, this is another type of food that is all healthy fats, along with high levels of micronutrients such as vitamins, minerals, and antioxidants.  Nuts are also a good source of fiber and protein, which of course, you know helps to control blood sugar and can aid in fat loss.

Nuts also help to maintain good levels of fat burning hormones in your body (adequate healthy fat intake is vitally important to hormone balance) as well as helping to control appetite and cravings so that you essentially eat less calories overall, even though you’re consuming a high-fat food.  My favorite healthy nuts are pecans, pistachios, almonds, macadamias, and walnuts, and by eating them in variety, you help to broaden the types of vitamins and minerals and also the balance of polyunsaturated to monounsaturated fats you obtain.

Try to find raw nuts instead of roasted nuts if you can, as it helps to maintain the quality and nutritional content of the healthy fatsthat you will eat.

Also, try to broaden your horizons beyond the typical peanut butter that most people eat, and try almond butter, cashew butter, pecan butter, or macadamia butter to add variety to your diet.

One of the little “tricks” that I’ve used with clients when trying to cut down body fat is to have them eat a handful of nuts such as almonds or pecans about 20 minutes before lunch and dinner.  This ends up being a perfect time to control your appetite before lunch or dinner and helps you to eat less overall calories on that meal.

I hope you enjoyed this look at some of the healthiest “fatty” fat-burning foods you can possibly eat.  I could list a ton more, but wanted to give you a few of my favorites for now.  Enjoy!

Enjoy a Boundryless Life with a great looking and healthy body (and abs with it  😉

All about doing it Smarter ~ Not Harder !

Doing it Smarter ~ Not Harder

Doing it Smarter ~ Not Harder


Hi Folks,

After my morning workout at the park, was chatting with a bro’ of mine that lives nearby.

He mentioned about it seems like his life was getting harder…..

In fact….

EVERYTHING was getting harder.

He was chalking it up to getting a few years on him.

That’s when I said….Bro !  It’s all about doing it Smarter ~ Not Harder man !

Here’s some tips shared that hope help you too …

Ever since computers have become such a large part of our lives, it seems that workloads have dramatically increased…

Are you getting that feeling of BTDT (Been There ~ Done That) about now ~

Now, instead of things getting easier, we’ve gotten busier and more hectic than ever before.

This may cause you to feel overburdened with your heavier workloads, especially when it comes to tasks you have to do repeatedly. Finding better ways to accomplish your to-do list can
save you time, money, and a whole lot of frustration.

How do you “work smarter, not harder?” Look at what you do on a daily basis and develop ways to get the same amount done with less effort and struggle.

Here are some ways you can work smarter, not harder:

First … Simplify repeated tasks. Forms and templates can save time on a lot of tasks. For example, if you have to send out a lot of the same email, create a template email so you can just fill in the
specific parts for each person individually.

Second … Delegate some of your responsibilities to other people. If you have too much housework, give the kids some chores and set up a schedule. Four people doing four things will get them done faster than one person doing all four things alone.

Third … Automate. If you’re in a position that requires the same thing done every day, at the same time, then try to find a way to get the process automated so it happens without you there. An example would be to back up your computer every night, automatically.

Fourth … Eliminate the useless. There are unproductive things you do on a daily basis. In fact, you probably already know exactly what these distractions are! Once you identify your time-wasters, remove them from your routine and focus on those tasks that are truly productive.

Fifth … Focus. Stay focused on your responsibilities, not the responsibilities of others. If everyone focuses on their primary responsibilities first, the large portion of the job gets finished and then minor details can be taken care of later.

Sixth … Learn to say “no.” Many people take on too much work because they’ve never learned to tell others “no.” Before taking on extra duties for someone else, make sure you schedule time for your own needs first.

Seventh … Know your limits. Face it … we’re only human. Avoid taking on more than you can handle in order to please someone above you. If you do this on a regular basis, you’ll ultimately be working twice as hard because you’re not performing at your very best.

Learn how much you can handle while still being ~ FEELING  productive. We all have limits, and respecting our own limits leads to greater productivity.

Working smarter, not harder is all about planning, executing and knowing your limits.

Planning saves time and money. It allows you to delegate and assign tasks to those most qualified to complete them. Using systems and automation to execute tasks eliminates repetition and assures quality control. Wisely considering limits prevents burnout and late work.

All in all, working smarter, not harder does just what it says. Not only does it save you valuable time, but your production levels will soar as well!

Here’s to living a Smarter and Happier Boundryless Life !!  🙂

Living Smarter ~ Each Moment

Living Smarter ~ Each Moment


Stick~To~It ness !!

Progress through Persistence

Progress through Persistence

HI Folks,

Was recently chatting with a friend how it seems easier for me to make progress.

My reply was it REALLY IS as easy as you think…..

When ….  (Enjoy my story)

How did I one up myself recently in my exercise progression?

It’s easy…I am all around stronger then I was just a year ago.

I use a  lift as a “test” of non specific strength.  If weight goes up in this exercise
when I haven’t trained it…it means that I am stronger then I was
a year ago.  That’s a good thing…not a bad thing 🙂

The trick is that “stick to it”ness that I talked about yesterday.
Each time I train, I do it with the intention of making myself a
little bit stronger, leaner or more conditioned over the long haul.
As I learn more the programs I am on may evolve and that is only if
I am on a “specific program”.  Most of the time I treat my training
just like a jam session where I work on this or I try to perfect
that but it’s all with the same intention in mind.

Treat every training session like a step to getting stronger and you
will get stronger.  Not every session is a test of strength but more
of a step towards strength.  If you have a mentality like that you
will become stronger and there are no “if’s” “and’s” or “but’s”
about it.

Here’s to enjoying the progress of Stick~To~Itness !!  🙂

Did you Eat your Berries to Gain Muscle ?

My those Blueberries are GOOOOD !

Hey Folks,

Here’s a great idea for getting your nutrition AND gain muscle too !!

Sounds like a Win ~ Win to me everyone !  😉

We all know that we should eat the right kind of foods but what are these foods and how can they help our muscle building endeavors? I am going to explain how blueberries can help you to recover and build muscles after your workout and why they should be included in all healthy meal plans.

Blueberries are packed with antioxidants.

Antioxidants carry a large number of health benefits. After a workout, a period of stress or illness, your body goes through oxidative stress in which electrons are taken from substances during a chemical reaction. After this process has taken place, we are left with a nasty little thing known as a free radical. Free radicals are basically unstable oxygen atoms.

Free radicals don’t want to be unstable and they will try to find another electron in order to balance themselves out. Free radicals won’t even stop at stealing an electron from one of your body’s cells. In essence, free radicals therefore cause your body to rust on the inside.

Having too many of these free radicals in your body has been linked to a number of diseases, even if it’s not the exact or single cause. Even the most simple of “diseases” is caused by free radicals – aging. We age more quickly with an increase in free radicals. Cancer and Alzheimer’s disease are also both linked with these mischievous substances.

There isn’t a lot we can do about preventing free radicals since they are produced with almost every part of being alive. Working out is one of the biggest producers of these substances and so is any form of stress. Smoking, pollution and eating sugary foods are all attributed with free radical producing properties and any activity that increases your oxygen intake is culpable as well.

Free radicals aren’t entirely useless and we actually need them to survive. They attack germs as well and are very useful in producing energy. However, we don’t want too many of them and that’s where anti-oxidants are very handy. Foods such as blueberries that contain a lot of these anti-oxidants are what’s needed to prevent the surplus production of free radicals.

Anti-oxidants, such as blueberries, are really quite simple; they give an electron to the unstable free radical atoms. Even though your body can produce a certain number of anti-oxidants, you still need to get the majority of them in your diet. This means incorporating as many such foods into your day to day meals.

You should eat a range of foods containing anti-oxidants to ensure that we are fueling up on the other minerals contained in these foods. There isn’t a single food that stands well above the others but rather a selection of foods which are necessary in order to reduce your free radical content.

Understanding all of this allows us to fill up on the foods required for our activities. In the case of bodybuilding, you need to prevent free radicals forming when you put your body under stress and increase oxygen intake. You will find it difficult to grow your muscles if your body is attacking itself with electron exchanges. Put back some vitality and fuel up on antioxidants, such as blueberries along with other muscle building foods.

Blueberries are one of my personal favorites, but there are others out there that are also very beneficial….Do you have another favorite ‘Antioxidant’ fruit you like?  Please share your healthy recipes !!

Here’s to a Boundryless Healthy Life !!

How is PQQs helpful ~ How about Less Aging !!

Fresh Salmon for Fresh Health ~

Fresh Salmon for Fresh Health ~

Hi Folks,

Just finished enjoying my morning workout at the park.

Usually like to sit and reflect soaking up the fresh air along with the energizing morning sun. Today, that included some reading. Found some awesome news would like to share with all of you.

After reading please leave your thoughts….they’re always welcome … Like You !

Mitochondria, the cellular power plants that generate virtually all the energy your body requires, play a vital role in keeping organs youthful and healthy, too.

So what can you do to keep those mitochondria powered up? Try reaching for the green — like green pepper, green kiwifruit, and green parsley. Green-pigmented foods like these are rich in pyrroloquinoline quinone — or PQQ for short — a powerful antioxidant that shields mitochondria from oxidative damage in such vital organs as the brain and heart.

More PQQs, Please
Over time, damage to the delicate DNA inside mitochondria can accelerate aging and lead directly to degenerative disease. Dietary PQQ may not only shield these precious mitochondria from damage but also promote the formation of new mitochondria. Studies also suggest that PQQ may protect against neurological damage caused by the common environmental toxin methylmercury, which has been linked to Parkinson’s and Alzheimer’s disease.

Where to Get More …
Our digestive tracts aren’t able to synthesize PQQ, so it’s best to get this vitamin-like nutrient from foods. In addition to certain greens, a number of items in the native Japanese diet contain PQQ as well, including miso, tofu, and natto (soybean paste).Coldwater fish like salmon, sardines, and tuna also contain appreciable amounts of PQQ. Just choose wild rather than farmed fish — and canned chunk-light tuna over albacore — to avoid high levels of methylmercury.

Hope all of you are continuing with the Momentum of your Success !!