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Happy Thanksgiving!

Happy Thanksgiving

Hi folks,

Wishing all of our friends .. like you our readers …..near and far …                                      a Happy Thanksgiving!
We are thankful for our friends.
Especially Thankful for our loved ones.
During this holiday, reach out to those that are challenged, those with PTSD, our veterans, our servicemen, and women. Let that coffee server know a Thank you for their time in helping you.
That few seconds you take to express gratitude, thankfulness to another person…is priceless and may just be what they needed.

Heres to Bountiful Thankfulness to Living more Fully!!

 

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High Carb Fat Loss…For Real ..Yes!

Hi Folks,

While chatting with friends this week the topic got around to why we want to lose fat….besides, of course, we all know it’s healthier, however, what about that feeling of having all day energy to enjoy doing what we like most. To feel good and not feel awkward around others, or go out in public.

A feeling of self-confidence for getting a promotion, meeting new people, or that great feeling when someone you’ve not seen in a while bumps into you and says, wow, you still look the same after all these years … tell me what’s your secret!

What if you could lose unwanted fat, get healthier while enjoying carbs.

Read more below to find out how you CAN enjoy carbs, lose fat, and get that healthy body you desire.

Now You Can Get the Lean Body You Have Always Desired… Without Avoiding Carbs or Starving Yourself to Death.


How to Lose Weight Feasting on Delicious Carbs.


We have been tricked…

…into believing that carbs are the reason so many people are struggling with excess body fat.

We are told to reduce carbs and increase fats if we want to lose weight.

Here’s the irony:

Your body RARELY stores carbs as body fat to any significant degree.

Almost all of the fat you see on your body comes from the fats you eat.

Your body doesn’t even change or convert the fat you eat before it gets stored as body fat.

Eat a lot of saturated fat?

Saturated fat is what will get stored in your body.

Use a bunch of vegetable oil?

Your body fat will contain that same type of fat.

For the most part…

Your stored body fat is simply the reserve tank for the excess dietary FAT that you EAT.

Where does the body store carbs?

Excess carbs get stored in your muscles as glycogen.

The only time your body attempts to convert carbs into fat is when your muscles are 100% full of glycogen.

Your muscles rarely reach this point.

The average person can store up to 1,500-2,000 calories of glycogen. It takes sustained extreme overfeeding of carbs before your body begins the process of converting carbs to fat.

If our body fat is made up almost entirely of the fats we eat, why don’t we just drastically REDUCE FATS in our diet?

Low carb high-fat advocates like to point out that carbs raise insulin.

This does cause the excess fat you eat to get stored as fat.

But remember…

It is the fat you eat that gets stored as body fat, NOT the carbs.

Somewhere along the way, we forgot this simple fact.

We have been tricked…

…and I’m as guilty as anyone.

This is a good time for a quick introduction.

My name is Rusty Moore.

My background includes being a fitness advisor to runway models… men and women who need to add definition while staying slim enough to fit into stylish clothing.

Bulky fashion models get sent home.

I’ve also been a full-time fitness writer for the past 10 years and teach the “definition without excess size” training methods in my Visual Impact Fitness courses.

All of my programs in the past have been workout routines, with just a few dietary guidelines.

I never wanted to create a pure diet course.

This past spring I was FORCED to change my mind.

Here’s how it all happened…

The story begins in beautiful Reykjavik, Iceland.

Rewind the clock back about 8 years.

I am running a wildly popular fitness blog and an Olympic Strength & Conditioning Coach who lives in Iceland begins providing great tips in the comment section.

His name is Mark Kislich.

Not only is Mark an incredible trainer, he transformed his own body shortly before I met him.

Before I met Mark he had lost close to 100 pounds.

He isn’t genetically gifted.

Although he has helped numerous Olympic and professional athletes reach peak condition…

Staying lean was a struggle most of his life.

We quickly became friends…

…but after a couple of years, we lost touch.

He went back to training athletes who compete at the highest level and spent less time online.

He went off the grid for a few years.

Then this past spring, Mark posted this picture on his Facebook timeline.

Mark is in his mid-40’s.

I was BLOWN away!

I’m slightly older, but it’s rare to see anyone over 40 close to this level of conditioning.

My response?

“Dude! Are you getting ready for a contest or something? You look like you are at about 5% body fat. WHAT have you been doing?”

He told me the key was a special high carb diet he was following.

…and from lowering dietary fat to 8-10% of daily calories.

He has been this lean for the past 5 years by following this approach.

After hearing this, I wanted to kick myself.

Find out more by going here: High Carb Fat Loss

Remember…

We know that carbs rarely get converted and stored as body fat.

…and that your body fat is mainly made up of the fat that you eat.

Knowing this…

LIMITING FATS seems like the most logical straightforward approach to not getting fat.

10 years ago I KNEW this was an extremely effective way to get and stay lean.

I got sidetracked.

I started my fitness writing career right at the birth of the Paleo movement.

In 2007, there weren’t many Paleo blogs.

By 2008, they were popping up like crazy.

I became friends with some of the very first Paleo bloggers.

I didn’t fully adopt a Paleo approach but was definitely influenced by a lot of the stuff they taught.

Around 2010 some of these Paleo bloggers specialized and focused on the ketogenic diet.

Paleo got popular…

…but the keto diet became a huge movement.

It took about 5 years for the ketogenic diet to reach critical mass.

These past 2 years the keto approach has EXPLODED.

“Keto Diet” is now a household term.

The ketogenic diet is to the point where relatives who aren’t even into fitness will ask you about it.

“Rusty, have you heard of the keto diet? Supposedly you can get lean eating bacon and butter. Also… Kelly Ripa says that rice is now bad for you.”

If you are into fitness you know EXACTLY what I’m talking about.

You tell your relatives something about fitness…

Then a talk show host talks about the exact same thing 10 years laterand all of a sudden it enters their reality.

Both Mark and I know the keto low carb diet very well.

We have a DEEP understanding of how low carb diets work.

None of this is new to us.

My dieting philosophy was affected by the low carb movement.

Mark headed in the opposite direction.

Instead of increasing fats?

He drastically limited fat and decided to eat a carb-heavy STARCH based diet.

The results have been almost unreal.

Learn how he did it by going here: High Carb Fat Loss

We are about the same age.

I’m older, but we are close enough in age to have attended high school at the same time.

After seeing Mark’s pictures…

I grilled him for 3-4 months about his methods.

Within 3 weeks of starting Mark’s diet, I was completely sold.

My face got lean and more angular shortly after beginning this diet… and my skin looked more radiant and full of color.

I’m now on month #3.

I’m leaner than I’ve been in 10 years (getting leaner every week).

My energy levels are through the roof.

I’ve been so impressed with how easy and effective Mark’s diet has worked… I felt COMPELLED to turn this into a full-blown online course.

Introducing…

 

Here are just a few highlights from the course below,

or just go to find out more here: High Carb Fat Loss

 Why the low fat dieting method of the 1980’s was ALMOST correct… but there was one flaw. If we would have fixed this flaw it would have made it the main fat loss method we use today.
  • A lot of diets work well for fat loss, but crush your metabolism in the process. Why a high carb low fat diet gets you lean while increasing your energy output.
  • The story about an MD who has helped hundreds of patients lose 100+ pounds, while eating a diet of refined carbs and sugar (we still recommend whole foods however).
  • Mark doesn’t even track protein and believes “protein guilt” is the #1 reason people have a tough time getting lean. The amount of protein it takes to maintain muscle while dropping body fat. Hint: it’s less than you think.
  • Examination of studies where people ate 5,000+ calorie days and 2,000+ calorie meals and STILL had a tough time getting the body to store carbs as fat.
  • Why the western diet of eating around 35% calories as fat is a major contributor to obesity, diabetes, and heart disease. The 2 zones you will want to stay in to ensure a long and healthy life.
  • A doctor who successfully treats diabetic patients with a specific high carb diet. After switching to this special diet, many of his patients no longer find the need for insulin or oral medication.
  • One potential issue with ketogenic diets is that beer or alcohol can pull you out of a ketogenic state. Why this diet is “beer friendly” and works well even with moderate drinking.
  • How carbs ramp up calorie burn and energy expenditure, and why fats do NOT. A study comparing carbs vs fat when it comes to increasing the metabolism.
  • A secret “hack” to quickly scan an ingredient label and tell if a food has an optimal amount of fat.
  • Why many people mistakenly give up right when their body is primed to get rid of stubborn body fat and get lean. The counterintuitive way to tell if you are losing body fat.
  • Health advice from a doctor who trained cardiac surgeons until the age of 95. He’s 103 years old now and still drives.
  • What happens when you combine too many fats with carbs. The reason this can cause insulin resistance and diabetes… and how switching to a high carb low fat diet can quickly correct this problem.
  • The precise strategy to make yo-yo dieting a thing of the past. How to steadily lose weight without ever backtracking and regaining that body fat.
  • For those wanting to drop fat rapidly? A simple, yet extremely effective meal plan to follow Monday through Thursday. This leaves flexibility to eat more and socialize on the weekends while making progress each and every week.
  • How to successfully follow this diet whether you are a vegan or a meat eater. Mark is vegan and Rusty is not.
  • Mark’s whole food vegan diet template for getting lean without hunger. How he is able to stay lean eating a surprisingly large amount of calories.
  • Rusty’s diet template of mixing in more processed food along with meat. How to get lean shopping in the “regular part” of the grocery store.
  • …and MUCH more.

We realize that the low carb approach is wildly popular.

Low carb diets CAN work.

But…

We are 100% convinced that our High Carb Fat Loss Blueprint will be a more effective approach for you.

In fact…

I believe that our high carb approach to dieting will eventually become as widespread as the ketogenic diet is now.

I realize this is a BOLD claim.

When you follow our diet and limit fats?

Your insulin sensitivity will DRAMATICALLY improve.

This will give you the energy levels of a teenager while accelerating the rate at which you lose body fat. Now that is a Great feeling!!

A fantastic feeling !!

Nice part – This online course is fully mobile optimized so it reads like a dream on your phone.

To learn more please go here: High Carb Fat Loss

 

 

Are you Fear setting or Goal setting?

Seneca-Quotes

Hello Folks,

Hope all of you are enjoying the weekend and to help you prep for next week here’s a great article by Tim Ferriss about Fear setting. Here’s an excerpt to show how important it can be for your Success –

“I do an exercise called “fear-setting” at least once a quarter, often once a month. It is the most powerful exercise I do.  Fear-setting has produced my biggest business and personal successes, as well as repeatedly helped me to avoid catastrophic mistakes.”

Most people thing that setting a goal, makes it attainable. What truly makes this a good way of achieving success is facing, defining, then taking action to go beyond it.

Some examples cited include: “Bill Belichick, head coach of the New England Patriots, who has the all-time NFL record for Super Bowl titles. And stoicism has spread like wildfire in the top of the NFL ranks as a means of mental toughness training in the last few years.”

quote-there-is-an-old-saying-about-the-strength-of-the-wolf-is-the-pack-and-i-think-there-bill-belichick-69-88-55

Another example cited; “You might not think of the Founding Fathers — Thomas Jefferson, John Adams, George Washington to name but three students of stoicism. George Washington actually had a play about a Stoic — this was “Cato, a Tragedy” — performed for his troops at Valley Forge to keep them motivated.”

 

Some key points are

The Power of Pessimism: Defining the Nightmare

Conquering Fear = Defining Fear

Uncovering Fear Disguised as Optimism

To learn more go to the link here – Fear setting

Remember these wise words of Seneca: “We suffer more often in imagination than in reality.”

Imagination__Reality

Another post you may like is “The Tao of Seneca: Letter from a Stoic Master” here

Here’s to Living a Boundrlyless Life through Fear Setting!

Inspiring News!

Hello Everyone,

Know it’s been some time since the last post. Been traveling where WIFI isn’t always working. However, got some posts for you which hope you find Inspiring.

Here’s some Inspirational books which successful people highly recommend.

These books aren’t just get rich quick, empty promise books. I’ve found them to get me to think in a new perspective while enjoying using the lessons from them.

 

First, is Freakonomics and SuperFreakonomics by Stephen Levitt and Stephen Dubner

Freakonomics booksThese two books provide new twists on the study of economics, pulling together seemingly unrelated phenomena and showing their relationships. In the first book, such chapters as “Why Drug Dealers Still Live with their Mothers,” describes the entire corporate structure of drug kingpins and the fact that the corner drug dealer would make more working at McDonald’s. The second book is just as “freaky,” with compelling chapter titles such as, “What do Prostitutes and Department Store Santa’s Have in Common?

I really liked Freakonomics and I think SuperFreakonomics is even better. I recommend this book to anyone who reads nonfiction…one of my favorite things in the book is the debunking of many of the studies economists have done that they use as the basis for claiming that people are irrational in their choices….” – Bill Gates (Founder of Microsoft)

 

 

Second up is Gulliver’s Travels by Johnathan Swift

Gulliver’s Travels bookJohnathan Swift was a satirical writer of the 18th century who criticized England, the self-righteousness of governments that rule over others because they are somehow more enlightened or morally correct (referring to England’s ruling over its colonies), and the foibles of human nature in general.

To learn, among other satirical lessons, that most of the time humans are Yahoos (slaves in the book).” – Neil DeGrasse Tyson

 

 

 

Third up is The Lean Startup by Eric Ries

The lean startup bookThis book proposes ways in which new startups can scientifically, more efficiently, and more rapidly test out their innovations, so that money and time are not wasted. As such, the methods proposed by Ries, are operational both in a college dorm room and in a corporate boardroom. Clearly, this is a book for today’s entrepreneur.

“If you want to read only one book on startups, you should choose The Lean Startup. It’s about one of the hottest startup theories today. Startup is all about testing your idea, hypotheses, and then finding their best combination. Like a science, not a casino.” – Dustin Moskovitz (Co-Founder of Facebook)

 

 

 

 

Fourth is  An Inconvenient Truth by Al Gore

An Inconvenient Truth bookAccording to Branson, he began reading the book while in the bathtub and was so absorbed and disturbed at the same time that he could not stop. Gore has made the case about climate change and man’s guilt in its cause, with data that really cannot be interpreted any other way.

Branson was so shaken by the book, and, specifically, the contributions of the transportation industry to the problem that he subsequently has pledged all of the profits from Virgin Airlines to clean energy efforts and has made it his mission to pressure other “dirty” industries to contribute as well.

 

 

 

 

Fifth is The Happiness Hypothesis: Finding Modern Truth in Ancient Wisdom by Jonathan Haidt

The_Happiness_Hypothesis bookThis book of lessons from the ancient has pearls of wisdom such as giving and serving are the way to happiness and that reaching toward a goal and not reaching it can be happiness too.

This is probably the book that’s made the biggest impact on my life over the past five years. The author examines the beliefs about happiness of different cultures, religions and philosophers from different periods, and then compares those beliefs with research that’s been done on the science of happiness. The book is thought-provoking and the concepts can be applied to business and to life.”                                                                                     – Tony Hsieh (Zappos CEO)

 

 

 

 

Sixth is Catcher in the Rye by J.D. Salinger

Catcher in the Rye bookThis is the story of Holden Caulfield, a teen who has been expelled from school and is in search of himself. The events and encounters he has are typical of a teen in the 1960’s, but are just as relevant today as then. This is also on the favorite list of Bill Gates.

It’s very clever. It acknowledges that young people are a little confused but can be smart about things and see things that adults can’t. I’ve always loved it.” – Bill Gates (Founder of Microsoft)

 

 

 

 

Seventh is Running on Empty by Peter Peterson

Running on Empty bookPeterson writes a scathing condemnation of all politicians who are too concerned about their own political futures than to do the right things – fix the tax code; stop huge cuts and subsidies to corporations that don’t need or deserve, pass laws that will harm future generations, and fail to fix critical programs like Social Security and Medicare.

Today, too many of our country’s key economic decisions are being made with an eye to the next election rather than to the next generation.”                                                – Warren Buffet

 

 

 

Coming in at Eight and definitely a Great book, since this is my third read of it is                   The Power of Now by Eckert Tolle

The Power of Now BookPhilosopher and “new age” spiritualist Tolle posits that time is an illusion and that there really is only “now” for any of us. But living in the moment does not mean that we are to be superficial “carpe diem” actors – we need to engage in “mindfulness,” to become one with the Universe through that mindfulness, and that will take us to the action we are meant to pursue. There is a lot of Zen Buddhism in this book, and Oprah Winfrey recommended it many times on her iconic TV show, having Tolle on as a guest several times.

 

 

 

Ninth is Competing Against Time by George Stalk

Competing Against Time BookThe thesis of this work is that time is now added to the other three critical factors of competitiveness – money, productivity, and quality. In fact, says the author, because changes and innovations are occurring so rapidly, that time may indeed come to be the single most important factor in remaining competitive.

Tim Cook (CEO of Apple) is so enamored with this book, that he passes it out everywhere and recommends its reading to all new hires                                 at Apple.

 

 

 

Tenth and another great read is Life is What You Make It by Peter Buffet (written by Warren Buffet’s son)

Life is What You Make It BookThis book is also on the favorites lists of Bill Clinton and Jamie Dimon. This book is autobiographical, of course, and through it, Buffett expounds on the wisdom he has accumulated from his family and his experiences. From his family, he learned that “everyone must find his own way in life.” He also challenges his readers – rather than take the way of least resistance, choose the path to greatest satisfaction.

With home-spun, heart-felt wisdom Peter Buffet ponders how to make a meaningful life, while making a living. Life is What You Make It is thought-provoking, worthwhile reading.” – Ted Turner (Media Icon and Founder of CNN)

Well, time to brew some tea to enjoy while watching the magnificently colored sunset paint the sky.

Enjoy a Boundrylessly Fulfilling day!!

 

Eating for your Brain

Hello folks,

Many of us think about what we eat in how it will affect our body, will the effect cause us to get fat, help us lose weight, or provide energy for our workout.

However, have you ever considered how what you eat affects ….

your brain

your concentration.

your performance (in and out of the office)

Well, here’s some delicious foods that will have you feeling … and Thinking younger !

First, eat your breakfast. Yes,  your mom was right in it kickstarting your day.

breakfast-healthy
Let’s start with ~ Eat Breakfast to Fuel Your Brain

Tempted to skip breakfast? Studies have found that eating breakfast may improve short-term memory and attention. Students who eat it tend to perform better than those who don’t. Foods at the top of researchers’ brain-fuel list include high-fiber whole grains, dairy, and fruits. Just don’t overeat; researchers also found high-calorie breakfasts appear to hinder concentration.

This next one may sound fishy, but actually eating fish while enjoying the healhty oils inside it can boost your brain.

fresh-salmon

A protein source linked to a great brain boost is fish — rich in omega-3 fatty acids that are key for brain health. These healthy fats have amazing brain power: A diet with higher levels of them has been linked to lower dementia and stroke risks and slower mental decline; plus, they may play a vital role in enhancing memory, especially as we get older.

coffee.jpg

Caffeine will make you more alert. You can choose from getting it from a modest cup of java, or some green, oolong or other natural tea.

tea

There’s no magic bullet to boost IQ or make you smarter — but certain substances, like caffeine, can energize you and help you concentrate. Found in coffee, chocolate, energy drinks, and some medications, caffeine gives you that unmistakable wake-up buzz, though the effects are short-term. And more is often less: Overdo it on caffeine and it can make you jittery and uncomfortable.

dark-chocolate-seasoned-with-nuts-and-coffee_1920x1200_19-wide.jpg

Enjoy some daily dark chocolate, nuts and seeds are good sources of the antioxidant vitamin E, which has been linked in some studies to less cognitive decline as you age. Dark chocolate also has other powerful antioxidant properties, and it contains natural stimulants like caffeine, which can enhance focus.

blueberries.jpg

We commonly associate blue with feeling down, now you can feel good about it when you eat blueberrys for your health. Research in animals shows that blueberries may help protect the brain from the damage caused by free radicals and may reduce the effects of age-related conditions such as Alzheimer’s disease or dementia. Studies also show that diets rich in blueberries improved both the learning and muscle function of aging rats, making them mentally equal to much younger rats.

Just a friendly reminder ~ when getting ready for a busy day and be your best you’ll want to power up your ability to concentrate? Start with a meal of 100% natural fruit, a whole-grain bagel with salmon, and a cup of coffee. In addition to eating a well-balanced meal, experts also offer this advice:

  • Get a good night’s sleep.
  • Stay hydrated.
  • Exercise to help sharpen thinking.
  • Meditate to clear thinking and relax.

Here’s to enjoying Boundryless Brain Health and Creativity !!

Sleep like a Baby tonight ~

sleep-like-a-baby

Hi Folks,

Been traveling for work so missed here, as well as sharing with all of you.

A big part of traveling is adapting to sleeping in new places. For some this is easy as pie, for others, however, it can be quite daunting.

So thought I’d share some tips to help those who travel to sleep like a baby tonight.

Until recently, science really didn’t have a clear reason why we need sleep.

However recently , research has shown us that channels open up in the brain and clear away waste during sleep to help keep our brains healthy.

So we need sleep to stay healthy … yet sometimes this natural and necessary bodily function eludes us.

Some people can fall asleep quite easily. They simply tell their busy minds to ease up, hit the pillow and they’re gone. They’re the lucky ones. On the other hand, most of us have to approach sleep as a process.

Perhaps you have developed a routine to help unwind: exercise, indulge in a good read, perhaps do a crossword puzzle, or like myself some quiet meditation. But even then, our stressful lives can intrude: What happened today? What’s going to happen tomorrow? Did I forget anything? Should I have said that?

There are enough sleep aids on the market to fill your entire house, let alone your medicine cabinet.

I’ve discovered a simpler and healthier approach that now also recommend to friends … like all of you.

It all starts with watching what you eat.

For example, you may already be choosing foods based on their glycemic index (how quickly the body metabolizes them to produce sugar). At night, I would like to propose that you also eat according to an informal sleep index. Focus on foods that promote natural relaxation and help you get the rest you need.

HSR foods – High sleep rated foods

You’ve probably heard of tryptophan, the amino acid that many people blame for their lethargy after Thanksgiving dinner. The body converts tryptophan into neurotransmitters, such as serotonin and melatonin, that help us relax. As a result, tryptophan-rich foods help us feel sleepy. Turkey, hummus, lentils and kelp are naturally high in tryptophan and contain many other beneficial nutrients.

Bananas are also a great “sleep index” food: They contain tryptophan, potassium and magnesium, all of which are natural muscle relaxants. Cherries are a good source of melatonin, which can help us get more restful, reparative sleep.

And did you know that in one study, people who ate two kiwi fruits before bed got an extra hour of sleep at night? They woke up later and took less time to fall asleep.

Carbohydrate-rich foods are often excellent at promoting better sleep. A study published in The American Journal of Clinical Nutrition found that high-glycemic carbohydrates, which increase sugar levels rapidly, encourage sleep when eaten about four hours before bedtime. Jasmine rice, potatoes, carrots, corn and honey are healthy options.

Calcium helps the brain use tryptophan to create melatonin. Specific food combinations, such as whole grain cereals and milkpeanut butter sandwiches, or cheese and crackers contain balanced amounts of calcium and carbohydrates. Calcium is also a natural muscle relaxant.

When to eat

Eating high sleep index foods calms the nervous system and triggers sleep-inducing hormones. But timing is everything. A large meal right before bedtime can interfere with sleep. Tryptophan takes at least an hour to reach the brain, so plan meals accordingly.

Avoid rich, high-fat foods close to bedtime. They require a lot of work to digest and may cause stomach trouble and heartburn. Also, moderate your beverages. Too many fluids will cause frequent trips to the bathroom during the night. In particular, caffeinated beverages stimulate the body and act as diuretics, a double whammy when trying to sleep.

Natural sleep aids

As noted, there is no shortage of sleep aids, either over the counter or by prescription. While these aids generally work in the short term, they come with a long list of detrimental side effects and can become habit-forming. In addition, these powerful drugs are known to interfere with a number of critical biological mechanisms. Remember, they’re not meant to be gentle, but rather to put you out like a light.

Usually recommended is a combination of relaxing, non-habit-forming herbs: lemon balm, passionflower, vitamin B6 and small doses of melatonin, about 500 mcg, can be very helpful.

When taken together 15 minutes before bed, these herbs and nutrients help to promote a gentle state of relaxation and drowsiness. Even better, they help optimize the body’s natural repair processes during sleep. They also work to support numerous other areas of health and longevity as well.

One of the shortcomings of our modern-day society is that every problem requires maximum response. But when it comes to healthy relaxation and restful sleep, you should take a softer, gentler approach.

High sleep rated foods, together with calming supplements can help you relax, enjoy a restful sleep and wake feeling refreshed. Other excellent sleep-supportive measures include mindful relaxation techniques, such as meditation and deep breathing.

Getting a good night’s rest is one of the best things you can do for health and well-being. When you support your natural sleep rhythms and cycles with the right foods, supplements and healthy relaxation measures, you reap significant and noticeable benefits. In addition to greater physical energy, mental clarity and emotional balance, getting quality sleep each night results in stronger vitality and better overall health, naturally.

Please take a moment to share your methods of enjoying a restful sleep with us.

Here’s to enjoying a Boundrylessly Peaceful sleep tonight !!

Healthy Fats – You bet !

Hi folks,

Hope everyone is enjoying relaxing weekend, for myself, went to the mountations for some hiking and picnicing with family and friends.

As we’ve all either seen or read how Omega 3 fatty acids are healthy for us. Most know that salmon, tuna that are fresh seem to be regarded as top sources. But how about plant sources. You don’t have to be vegetariarn or even vegan to enjoy the plant version of Omega 3s.

Here’s some suggestion that hope you find helpful and please leave your comments and suggestions on your healthy habits.

If you’re looking to increase your intake of Omega-3’s, salmon and fish oil supplements aren’t your only options. While these are great sources for upping those Omega-3 levels, you may be surprised to learn that there are some great plant-based food sources too. You might even find that they’re easier to incorporate into your daily diet.

Seeds and Nuts are the most well-known plant food sources of Omega-3’s. You can use them whole, ground or as oils. They are all fantastic concentrated sources of Omega-3’s, and having them ground or as an oil makes them particularly easy to absorb into your blood stream.

Here are the top 5 most nutritious and easy-to-add options:1

1. Flaxseeds:

omega-3-flax-seeds

You can find flaxseeds whole, ground, and in oil-form. Because whole flax seeds pass through your body undigested, use ground flaxseeds and flax seed oil to get the most nutritional benefit. In order to get your day’s worth, all you need is 1 tablespoon of flaxseed oil. Just 1 tablespoon packs 7.2g of Omega-3 fatty acids. Include this in your morning shake, or drizzle it over a salad. You could even try a new dressing recipe using flaxseed oil instead of olive oil. Easy!

2. Chia Seeds:

Chia-Seeds

Just an ounce of chia seeds contains a whopping 4.9g of Omega-3 fats, and chia seed oil contains even more with approximately 19g per tablespoon. Try a chia pudding for breakfast instead of oatmeal, or include 2 tablespoons in your protein shake for extra protein and a good dose of Omega-3s.

3. Hemp Seeds:

Hemp-Seeds

These days, you can find hemp seeds in a variety of forms – hemp seeds, protein power, milk, and oil. Hempseed oil has been reported to contain Omega-6 and Omega-3 fatty acids in a ratio of 4:1 ratio. The daily recommended intake (DRI) of hemp seed oil is 1 to 2 tablespoons, which provides between 8g and 16g of Omega-6 fatty acids and between 3g and 6g of Omega-3 fatty acids. Drizzle the oil on top of a salad, mix the powder into your smoothie, or add the seeds on top of your oatmeal.

4. Walnuts:

Omega-3-Walnuts

Walnuts have been recognized as a great plant source of Omega-3 fatty acids for a while. Probably the most common source, most people just eat them whole. However, you can find walnuts ground and in oil-form as well. All you need is an ounce or so of whole walnuts to get 2.5g of Omega-3 fatty acids. Crush them up and sprinkle them on top of your soup or salad for easy digestion and absorption.

5. Sacha Inchi Nuts:

Sacha_Inchi_Seeds
source: http://www.sachainchioilhealthbenefits.com/

Eaten for 3000 years by inhabitants of the Amazon Rainforest, Sacha Inchi seeds have only recently received attention in the U.S. for their high Omega-3 content. These nuts come from the highlands in Peru and contain 3x more Omega-3 than walnuts. They’re also a great source of protein, fiber, vitamin A, and vitamin E, and are 96% hypoallergenic. You can eat them in their nut-form, or get them as an oil. Throw them on your salad, soup, oatmeal, or shake, or snack on them as is. You can find these delicious and crunchy nuts at Whole Foods, your local health food store, or online.

What’s The Difference Between Plant vs. Animal Sources of Omega-3s?

Omega3--Sources

Omega-3 fatty acids have been getting a lot of attention in the health and wellness world recently due to their anti-inflammatory benefits and protective properties against cancer and cardiovascular disease.2 This is why it’s easier to find both plant- and animal-sources in most grocery stores and natural food markets today.

But plant and animal sources of omega-3 are not created equal. There are some important things to keep in mind about these two sources so you can be sure you’re meeting your needs of this essential fatty acid.

Animal sources of Omega-3 are comprised of EPA (eicosapentanoic acid) and DHA (docosahexanoic acid), which our bodies can easily absorb and utilize immediately. These fatty acids are found primarily in fish, but are also in grass-fed meat.

Plant sources primarily contain ALA (alpha-linoleic acid), which needs to be converted to DHA and EPA by our bodies before we can use it. The metabolic conversion process can only convert small amounts of ALA into EPA, and even smaller amounts into DHA.3
This means the intake recommendations differ for plant-sources. One study recommends that vegetarians double their intake of ALA, or take an algae-based omega-3 supplement, to ensure they meet their dietary needs.4

This means that, with some careful attention and planning, vegetarians and others who avoid fish in their diet can still get enough ALA to hit their Omega-3 quota and maintain their health.

How Much Omega-3 Should I Get Per Day?

While there is no consensus on the optimal dose of Omega-3s from either marine- or plant-based sources, most omega-3 experts recommend that healthy adults ingest a combined 500mg daily of EPA (eicosapentanoic acid) and DHA (docosahexanoic acid).5

A typical North American diet provides approximately 50 mg of DHA and 80 mg/day of EPA, for an overall combined DHA/EPA intake per person of about 130-150 mg/day. Clearly, the North American diet is lacking here.6

Ideally, include a variety of sources from both animals and plants every day, and you can rest assured that you’re eating enough Omega-3s.

Vegetarian-Omega-3

Plant foods rich in Omega-3 fatty acids have stealthfully moved onto society’s “healthy food” radar. If you want to eat an animal-free diet or just add some plant-based sources, nuts and seeds are a brilliant way to add variety to your diet while also meeting your nutritional needs. Rather than just eat one source, get variety in your diet by eating a few different sources every day. Ideally, choose the most natural form and then mix, grind or pour – enjoy!

Remember folks, enjoy your Omega – 3 fatty acid sources along with a consistent healthy lifestyle.

Here’s to enjoying a Boundryless Life !!