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7 days ~ 7 Ways to Healthy Fall

Enjoying Fall foods and Each Other ~

Enjoying Fall foods and Each Other ~

Hey Folks,

Was sharing with friends some ideas on staying healthy during the change of seasons….

So don’t fall into Fall …

Here’s how….

Focus on Vitamin D (but NOT in pill form or “fortified” foods)

This is probably THE most important of all of these tips!

When it comes to Vitamin D, you need to be careful about artificial forms of vitamin D in many vitamin pills, as artificial vitamin forms are almost always either ineffective or possibly even detrimental compared to natural forms.

For this reason, you need to get your vitamin D naturally. The sun is the best source, and leads to a powerful strengthening of your immune system when your body can naturally produce Vitamin D from moderate sun exposure.

I know not everybody can take a tropical vacation every winter, but if you can, it’s best to try to take it right smack dab in the middle of the winter (when your vitamin D levels have dropped to their lowest)… getting even a few days of good sun closer to the equator in the middle of winter can really help increase your vitamin D and strengthen your immune system.

Remember that this does NOT mean getting burned in the sun… it means getting a moderate amount of sun on large portions of your body (not just your face) for approx 15-40 minutes per day WITHOUT sunscreen on (since sunscreen blocks the UV rays that directly stimulate the vitamin D increase in your body).

Everybody is different based on their skin tone… very pale skin tones may only need 10 minutes or so in full sun in the middle of the day to get adequate vitamin D before any skin damage occurs, but darker skin tones may need a slightly longer time (sometimes 30-40 minutes) in the sun to produce adequate vitamin D.  To protect your skin, it’s essential to get enough sun without sunscreen on, but NOT get burned.

In general, the UVB rays are only strongest from about 10 am to 3 pm to trigger Vitamin D production in your body (depending on time of year, latitude, and altitude).

With that said, I understand that a tropical vacation in the winter is not possible for everybody’s schedule based on either work or finances, so…

Since you may not be going on a tropical vacation this winter, how can you still keep Vitamin D levels from falling dangerously low in your body?

Well, the best food sources of natural Vitamin D are egg yolks, fatty fish such as salmon and mackerel, organ meats,  and some mushrooms (some portobella mushrooms and maitake mushroom are fairly good sources of vitamin D).

But what I do to make sure I’m at least getting a decent amount of the best absorbed vitamin D is to take a SMALL dose of cod liver oil daily in the deepest months of winter to make sure my vitamin D levels don’t fall too low.  Make sure to take only small doses of cod liver oil (enough for 50% to 100% DV of vitamin D), as large doses can give you an overdose of Vitamin A.   I take about half to 2/3rds of the recommended dose on the bottle.

By the way, fortified milk has added synthetic vitamin D, so it is NOT a good source.  In fact, I don’t trust any “fortified” foods at all, including  breakfast cereals which claim to be good sources of vitamin D… not so!

Second, Garlic to strengthen your immune system!

Garlic is one of the most potent of all superfoods!  Not only does high dose garlic go back thousands of years for treatment of sickness, but recent studies back up the legendary claims for garlic boosting your immune system.

What’s best though — “aged” garlic pills, whole garlic in foods, capsules, etc?  I can’t seem to find a consensus on this one, so what I simply try to do is use a variety of sources, including garlic powder on a lot of my foods, fresh chopped garlic in meals, and also a garlic capsule or two each day.

If I feel a possible cold or sickness coming on, I really start loading garlic into my foods heavily

Thirdly, Kombucha tea (and other probiotic drinks) strengthen your immune system

Kombucha tea is a fermented tea (naturally effervescent) that contains billions of friendly gut organisms (probiotics) that help to strengthen your immune system by bolstering your levels of good organisms in your gut.

Remember that 70% of your immune system lies in your gut and the health of the friendly organisms in there to protect you against pathogens and sickness.

You can find bottles of Kombucha tea at health food stores such as Whole Foods.

When I feel any sickness coming on, I start loading up on Kombucha tea or another probiotic drink, drinking it throughout the day. It has a strong taste, so I mix it with my normal iced teas at 1/3 Kombucha and 2/3 regular iced tea.  I’ve started seeing other probiotic drinks on the market recently too, so just make sure to look for one that has very minimal sugar per serving (3-6 grams per 8 oz serving is acceptable, but much more than that is too sugary).

Next, Green tea, Chamomile Tea, and other teas

There is evidence that green tea and chamomile tea can help aid in strengthening the immune system.

Even if the effect is small, you can’t go wrong because both are loaded with powerful antioxidants unique to each tea.

For that reason, I try to drink a couple cups of green tea with a small bit of raw honey early in the day, and then at night, I have a couple cups of chamomile tea.

This isn’t a bad idea even for a regular habit, but it’s even more important when you feel a sickness possibly coming on.  I also drink a lot of other teas too such as Rooibos tea, which is thought to be even higher in antioxidants than green tea.
Finally …. Loading up on antioxidants

We already know how important antioxidants are to overall health as well as immune system support.

For this reason, I make sure to really load up on antioxidant-rich fruits, berries, teas, unsweetened cocoa (in smoothies, etc), and veggies to help prevent sickness.

Some examples to include with your healthy breakfast , or other meals,  include some flax seed, wolfberry, acai berry, Biovin grape, coffeeberry, and pomegranate.

Here’s to Falling in love with Fall enjoying living Boundrylessly !!

Enjoying a Happy ~ Healthy Fall

Enjoying a Happy ~ Healthy Fall

Have some Java to increase your “T”


Healthy Java ~ Enjoy !

Healthy Java ~ Enjoy !

Hey Folks,

Probably wondering about that title … huh !?

Recently one of my friends that is a sports doc. that likes to keep up on the latest for health and performance relayed this to me.

So have tried it and have enjoyed some great workouts and…..

some elevated “T” also.

So folks, are you looking for a pre-workout energy boost that can also help jack up your natural testosterone levels?

Well just reach for a cup of Joe before you hit your workout !

Bodybuilders and athletes have been know to use caffeine (i.e. caffeine pills, energy drinks, coffee, caffeine and ephedrine stack, etc.  prior to training to help increase mental focus, energy levels, and workout intensity. Basically it gives you a good swift kick in the arse before hitting the gym, we all need one of those from time to time. Btw, I’m recommending you use those stacks. Instead rely on a good natural cup of coffee instead !!

But the caffeine is doing more than just increasing energy…
It is also increasing testosterone levels! New Zealand researchers have found that taking caffeine induced higher blood levels of testosterone during weight training.

And of course we all know that higher levels of testosterone helps with muscle growth, recovery, reducing bodyfat, building strength, and increasing sex drive.

I’ve always drank a cup of black coffee prior to my workouts for the energy boost, but now it appears that the caffeine may also be helping build more muscle mass due to increased testosterone levels.

A nice added perk if you ask me!

So enjoy a Boundrylessly healthy workout with that cup of Joe !!

Make 300 Calories Disappear Every Day ~ Really !

Enjoy a Healthy Body and Mind ~

Enjoy a Healthy Body and Mind ~

Hey Folks,

Was visiting with friends and we got to chatting on some cool ways to burn 30o calories.

Here’s the results of our chat (hope you enjoy and post your ideas too !  😉

Here’s a common myth…

When you want to lose a lot of weight, you should cut
calories for long periods of time, right?


Cutting calories magnifies nutrient deficiencies in
your body. This results in severe cravings as your
brain sends emergency “low nutrient signals” to your
stomach to eat more food.

Problem is, most people end up eating more “nutrient-dead
food” which causes cravings to completely spiral out of
control. (If you feel hungry all the time, now you know why.)

To make matters worse, after about a week of dieting,
your body is genetically programmed to fight back by
lowering the hormones responsible for keeping your
metabolism humming along (like the calorie-burning
thyroid hormones). At the same time, it will increase
the “hunger hormone” leptin. (Double whammy.)

As a result, your weight loss will come to a screeching
halt, lickity split.

At this point, to keep burning fat you’ll be forced
to reduce your calories even lower, and/or do MORE
exercise. (Not a fun problem to have… I’ve been

So what’s the solution? One of my favorite sneaky
tricks I call “The Thermal Burn Technique.”

You see, you really can fix your broken, calorie-burning
furnace, reverse nutrient deficiencies (that cause
cravings), and lose stomach fat all at the same
time by simply eating the right kinds of food.

Make no mistake, calories from different types of food
act very differently once inside your body. Some
of them ignite what I call “Thermal Burn” and others
are plain “Thermal Duds.” (For some reason, now I’m
thinking of “Milk Duds” chocolate candies. As Homer
Simpson would say, “Mmm…Duds.”)

Anyway, let’s start with fun ol’ fats.


Quality sources of good fats include oils such as flax,
olive, and coconut along with avocados and nuts like
walnuts, almonds and pistachios. Of course, we
can’t forget about seafood sources like wild salmon
and tuna, just to name a few.

Sure, fat is “fabulous” (did I really just say that?),
but here’s the rub: your metabolic rate (or metabolism)
will only increase by approximately 5% in
response to eating fats.

Oh friggin’ boy, right?

This means that for every 1,000 calories of fat you eat,
your body will burn only 50 of its own calories to digest
and process the fat you just consumed. No
big deal, right? (But remember, good fats help to “melt”
body fat in other ways, so don’t discount their importance.)


Carbohydrates often get a bad rap, but the key is to eat
the right carbohydrates. Yes, as I’m sure you’re aware:
there are right and wrong carbs. Most simple carbs are
the wrong carbs—in fact, they are one of the top “obesity
additives” out there.

They tend to be highly processed and stripped of their
nutrients. Examples of foods that contain wrong carbohydrates
include soft drinks, candy bars, ice cream, donuts, cereals,
processed corn byproducts (HFCS), and processed “white foods”
like breads, pastas, and rice.

Remember, white foods are like white glue that keeps
your belly fat locked in place.

Instead, stick to natural carb choices such as fruits,
vegetables, legumes, and whole grains.

Now let’s get to the brass tacks…

When you eat carbohydrates, your metabolic rate will
increase by up to 10% (less for refined carbs like sugar
that are easily digested, more for high-fiber choices).
This means your body uses 100 calories to digest and
assimilate 1,000 calories of carbs.

Is it getting hotter in here or what?


Protein has the highest Thermal-Burn of all foods,
increasing your metabolism by up to a whopping 20-30%.
POW! (That just happened…)

You see, protein is a very complex nutrient, so for
every 1,000 calories of protein you eat, your body will
use up to 300 calories to digest and process this

This means you’re only netting about 700 calories for
every 1,000 calories you eat of protein.

So, you’re getting 300 “free calories.” (They’re gone… just
like magic.)

Protein also helps to build muscle (along with exercise),
and for every pound of muscle you add, you will burn
approximately 50 extra calories per day. Five
pounds will burn 250 calories per day. You get the picture.

Pretty cool, huh?

And here’s something even cooler… the “Thermal Burn”
of some natural foods is so high that they don’t even
register on the caloric scale.

Now, to back track a bit; I’m not suggesting that you
eat ONLY protein in an attempt to increase your metabolism.
(Cluck, cluck… another chicken breast anyone?)

No, not at all.

But what I am saying is that eating specific “Thermal-Burn
Meals” that combine precise amounts of protein, slow-absorbing
carbs, and a dollop of good fat, (love that word…dollop), will
help boost your mangled metabolism, crush cravings brought on
by nutrient deficiencies, and slash unattractive stomach fat.

The bottom line is that you’ll be able to eat MORE delicious
food, but with a lower calorie impact. More bang for your buck.
And I don’t know about you, but I LOVE eating, so this is
a very exciting way accelerate your results.

Here’s to living Boundrylessly within a healthy body and mind too !!

Enjoy Life !

Enjoy Life !

Did you know these for your health ?

Challenge is Good !

Challenge is Good !

Hey folks,

Thought would share with all of you a chat with some friends on being ‘In the Know” for optimizing your health.

See if you are doing these …

First … Your body works as a whole. Maintaining a higher
(6.9-7.2) pH to alkalize your body; neutralizing toxins,
removing waste; consuming vitamins, enzymes and coenzymes
all determine whether your training “works.” This occurs
when you consume those greens and fiber in optimal amounts.
It’s not as simple as “eat in a surplus and you’ll grow.”

Second … Not detoxing your body and taking care of your liver
with certain herbs, vitamins, minerals, fiber (not BS
“cleanse products”).  Start adding more lemons, grepefruit,
apples, berries, spinach, kale, beets, fennel, broccoli,
collard, brown rice and parsley to support your bodies
natural detox mechanism.

Third … All your training and nutrition decisions must be
dictated from your CURRENT SETTING.  For example,
you don’t need a “high protein intake” if you
train like a pansy and use super low volume
workouts.  You must know how to tailor
fitness science to YOUR individual
goals, body type, training
intensity et.

Fourth … Eating the same foods over and over leads to food
allergies like sleepiness, shortness of breath, mucous
(most common), upset stomach, diarrhea.  Mild responses
will cause a cascade of hormonal responses NOT favorable
to muscle growth.  This is the problem when you follow
Grade 1 level muscle diets that consist of the sample staples
of protein powder, chicken and tuna all the time.  Idiotic!

Your bodies look has VERY LITTLE to do with your genetics
(20-30% at best).  Your body looks the way it does because of
DECISIONS you can control – understanding the lifestyle
factors like time, training age, intensity, recovery, stress,
durability etc are what you need to manage.

Sixth …  How much protein you REALLY need. When it comes to
muscle growth, there is ONE tried and true starting
point you MUST hit.  Drop below this number and
you’ll shrivel up… However, the QUALITY of your protein
is more important than the quantity of protein.

Last but not least …  BEST BREAKFAST you can possibly start with
and it does NOT include carbohydrates.  The Meat & Nuts
Breakfast is going to become your new staple breakfast.
Attention span and energy productivity levels are highest
till noon when consuming a high protein and fat meal
because it sets up the ideal neurotransmitter production
for the day.

Please let me know your thoughts and your tips too !

Let’s live Boundrylessly through learning !!

Find the Time for Health !

Find the Time for Health !

Lose fat Step by Step ~

Healthy eating and Life ... Step by Step ~

Healthy eating and Life ... Step by Step ~

Hey Folks,

Was sharing with a neighbor how it’s not necessary to take big or drastic steps to lose unwanted fat.

Just take it a step at a time.

Here’s what was shared …

  1. Eat 4-6 small meals day a day instead of the usual 2-3 large meals. Eating frequently will help regulate and boost your metabolism to burn more calories.


  1. Consume whole foods that are high in fiber while low in sugar, such as lean proteins (lean beef, chicken, fish, and whey protein), fruits & vegetables (oranges, apples, strawberries, blueberries, broccoli, peppers, asparagus, carrots, nuts (almonds, cashews, & walnuts), and some whole grains.


  1. Eat low-glycemic carbohydrates such as vegetables, whole-grain products and oatmeal instead of refined processed carbohydrates which usually come in a box or a bag.


  1. Consume 25-35 grams of fiber per day. Fiber will help satisfy hunger pangs as well as control insulin and blood sugar levels which tend to promote fat storage. Remember though to slowly increase your fiber while drinking plenty of water to balance it.


  1. Eat some type of lean protein at each meal. Protein helps to satisfy hunger and provide the necessary building blocks to maintain lean body mass while losing body fat.


  1. Consume adequate amounts of healthy fat foods such as olive oil, walnuts, almonds, Omega-3 fortified eggs, or other Omega-3 products.  Healthy fats are great antioxidants as well as help with brain function and many other essential processes that take place in the body on a daily basis. Essential Fatty Acids also help prevent certain diseases.


  1. Eat 5-10 servings of fruit and vegetables a day to meet your micronutrient needs.  Vegetables also contain a good amount of fiber and help to control appetites and curb hunger.


  1. Consume Green Tea or Water instead of calorie-filled drinks such as soft drinks.  Green Tea has many health benefits and you should be drinking 1ml of non-caffeinated fluid for every calorie that you consume. This works out between (8-12) 8oz glasses of Green Tea or Water a day.


  1. Balance your fat intake for the day.  One-third should come from saturated fats, 1/3 from monounsaturated fats, and 1/3 from polyunsaturated fats.


  1. Consistent fat loss requires good habits. If you want to create good habits, then you need plan. Therefore, map out your meals every day and follow them. If you follow your plan everyday for 2-3 weeks, you will form habits that become part of your daily routine and part of your life.


  1. Incorporate “super- healthy-foods” into your meal plan on a daily basis. Some examples are salmon, low-fat plain yogurt, tomatoes, spinach, mixed berries, whole oats, mixed nuts, olive oil, flax seeds(or flax meal), green tea, and various beans.


  1. Keep total fat intake under 30% for the day.  This can easily be accomplished by avoiding “extra” fats such as butter, sour cream, mayonnaise… This doesn’t mean you have to completely eliminate these items, just use them sparingly and avoid adding them to foods whenever possible.


  1. EXERCISE! Yes, you can lose weight just by changing your eating habits. But very few people succeed long-term – and it takes much longer to lose fat – when they don’t exercise. So eat healthy AND enjoy exercise can be Win ~ Win folks!!


  1. Record what you eat and drink. You will be amazed by what you find. Keeping a food journal is critical to your success because you need it to evaluate and analyze your current eating patterns. If your fat loss efforts are stagnant, the answer can usually be found in your food journal.


  1. Follow the 90% rule. If you can follow your plan 90% of the time, you will soon see unwanted fat melt off your body. However, if you find yourself breaking these rules more than 90% of the time, your chances of failing increase significantly.

So live Boundrylessly… Step by Step and remember…

Exercise CAN be fun !

Exercise CAN be fun !