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Building an Awesome & Affordable Home Bodyweight Gym — The Bioneer

As most of you know by now, my wife and I are currently expecting our first child. In fact, she was due in several days ago, so she could arrive at literally any moment now. 1,184 more words

via Building an Awesome & Affordable Home Bodyweight Gym — The Bioneer

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Using Binaural Beats For Sleep

 

Using Binaural Beats For Sleep

 

We’re constantly experimenting on how we can get the best night’s sleep ever. Recently, we’ve been trying binaural beats for sleep and we think this could be the next big thing in sleep hacking.

If you want to experience relaxation, restorative sleep and a reduction in nighttime anxiety without reaching for the medicine cabinet, it’s definitely worth researching the question, do binaural beats work?

We’ve compiled everything that you need to know about binaural beats, where you can get them and whether they might work for you.

So .. What are Binaural Beats?

First things first, you’re probably wondering what on earth binaural beats actually are.

They’re a form of brainwave entrainment that are delivered through audio tracks, that you have to listen to using headphones.

These tracks are composed of two tones of different frequencies, with one tone being heard by one ear and the other tone to the other ear.

The difference in frequency between these two tones creates the illusion of a third tone called the binaural beat. The difference between the tones has to be less than 40 Hz in order to create a binaural beat.

The binaural beat’s frequency is the difference between the initial two tones. So, for instance, if you were listening to an audio track with two tones of 490 Hz and 500 Hz, the binaural beat that you would hear would be 10 Hz.

This 10 Hz frequency influences your brainwaves and sees them mimic the 10 Hz frequency of the binaural beat.

Different frequency brainwaves are associated with different behaviors and feelings in the human brain so you can choose binaural beat audio tracks that promise to stimulate certain experiences and moods.

Here is a basic summary of how you can expect to feel at different brainwave frequencies:

Type of Brainwave Frequency Associated Behaviors
Delta Waves 0.1 to 4 Hz Deep, slow wave sleep
Theta Waves 4 to 8 Hz Meditation and hypnosis
Alpha Waves 8 to 14 Hz Relaxed mental state
Beta Waves 14 to 30 Hz Active thinking and concentration
Gamma Waves 30 to 50 Hz Maximum sensitivity, conscious experience, transcendental meditation

Here’s a handy chart …

So you can see, if you’re using binaural beats for sleep, you’d want to choose audio tracks that produce beats of under 4 Hz — or possible between 4 to 8 Hz if you were looking to meditate.

A person using binaural beats for focus and concentration would listen to audio tracks of a binaural beat between 14 to 30 Hz.

Do Binaural Beats REALLY Work?

 

Whether binaural beats actually works is a cause for debate.

Many people have had great experiences with binaural beats for sleep and other purposes. Others are a bit more skeptical.

There is a consensus in the scientific community that listening to a sound in each ear produces a third sound.

It has been found that brainwaves can alter in response to such stimuli, which can therefore affect the mental and emotional state of the person listening.

Sceptics claim that as humans rarely hear frequencies below 20 Hz, researchers are likely over emphasizing the benefits of binaural beats.

The concept of entrainmenttwo different oscillating beings mutually influencing each other into the same frequency — has been doing the rounds since the 17th Century so the debate will likely rage on for at least a few more years.

Regardless of the hazy science surrounding binaural beats, plenty of people use and experiment with them anyway, It has been reported that some Olympic athletes use them for relaxation and to achieve a focused mental state before and after sports performance, for instance.

Now – The Binaural Power Nap

Sometimes I suspect that if most people snuck out after lunch and stopped working, it would have no visible impact on national productivity, because for so many people nothing gets done after lunch anyway.

Doses of caffeine (ranging from 1 to 3 cups of coffee) for cognitive tasks and even motor performance has been shown to improve logical reasoning, reaction time, and immune function.

My favorite study, though, is a 2008 British experiment in which they compared a nap, a cup of coffee, and more nighttime sleep, to see what would happen to people’s afternoon energy levels and concentration. The nap—yes, the nap!—won.

Data aside, of all the biohacks in the world, if I had to personally choose to keep only one, it would be my binaural beats.

You can find binaural beats tracks online, especially on YouTube.

Binaural Beats for Sleep

 

 

When it comes to binaural beats for sleep, it’s important to listen to beats that mimic delta waves. Delta waves are the brainwaves your body experiences in deep, dreamless sleep.

Binaural beats can help to move your brainwaves down into their natural delta frequency, which in turn will promote relaxation and improve your sleep.

Insomniacs and anxiety sufferers find plenty of value in using binaural beat audio before bed as they have a calming effect on the mind, but aren’t associated with the same dangers and risks of sleeping pills.

Users frequently report getting off to sleep faster, spending more time in restorative REM sleep, and just generally sleeping longer and deeper. It’s not called a binaural beats deep sleep for nothing!

It’s recommended that you listen to the track immediately before going to bed in order to benefit from the full effects.

Some people choose to actually listen to the track in bed, while using sleep headphones for maximum comfort and safety, in case they drop off to sleep.

Binaural Beats for Lucid Dreaming

 

 

But it’s not just poor sleepers who like to use binaural beats before bed.

Those of us who like to experiment with lucid dreaming find that listening to a binaural audio track immediately before sleep can stimulate incredibly vivid dreams, help us hold onto conscious awareness and help us to remember those dreams upon waking — important tools for the lucid dreamer.

Here’s an example of a YouTube video using binaural beats for lucid dreaming:

Lucid Dreaming Sleep Track (8 Hour Sleep Cycle Track) with Binaural beats and Isochronic Tones

 

The binaural beats tracks designed for lucid dreaming typically shift your brainwaves into the theta frequency of between 4 and 8 Hz. Associated behaviors at these frequencies include light sleep and clarity of thought.

Lucid dreaming often requires a little more effort than simply listening to a binaural beats track before bedtime. We recommend that you use binaural eats in addition to the other tools people use to stimulate lucidity, including dream journaling and reality checks.

Where can I get Binaural Beats?

If you’ve never tried using binaural beats before, YouTube is a great place to start. There are plenty of videos you can browse to give you a better idea of whether this is something you’d like to explore further.

As a word of warning, however, the quality of binaural beat tracks on YouTube is notoriously poor in comparison for paid for and downloaded audio tracks, which are usually of much higher quality and purity.

Two such stores are The Unexplainable Store and I-Doser

Overview of Delta mind Waves & Sleep

 

 

Delta thoughts waves are the lowest and slowest mind waves, carrying a frequency variety of between 1-4Hz. Delta thoughts waves are energetic especially in stages 3 and 4 of sleep.

Sleep stage 3 is known as gradual-wave sleep (SWS), which incorporates delta waves at a great deal much less than 3.5 Hz. At this level you do not produce any reaction to environmental stimuli. Level four is known as REM sleep, in which the sleeper enters Rapid Eye Movement and delta brain waves make up more than 50% of the brain wave interest.

During this time the muscles will feel very relaxed or almost paralyzed and it becomes more and more tougher to wake the sleeper. This sleep diploma is hugely essential in phrases of physical regeneration, but distinctly, at some degree inside the five (average) sleep cycles we’ve each night time the REM level makes up for high-quality 20-25% of sleep time.

So, in case you are waking up earlier than or in the course of the REM sleep, you’re depriving the body of important sleep. You’ll realize if you’ve ever woken up for the duration of the REM sleep, or been unable to get any REM sleep you may experience disorientated, irritable and groggy inside the direction of the day.

How crucial Are Delta Brainwaves

 

Delta brain waves help us achieve essential, restorative sleep with the useful resource of helping inside the manufacturing of HGH (Human Growth Hormone), a hormone that promotes regeneration and recovery inside the body.

Delta brainwaves additionally help reduce the producing of cortisol, which is the hormone secreted when we are under stress. Cortisol is also considered responsible for ageing.

The consequences of a loss of delta brainwaves is satisfactory understood while searching at sleep deprivation in preference to sleep itself. while we do no longer sleep nicely the body feels dead; lacking strength, achy, not able to pay interest, easily burdened and irritable.

We are unable to perform easy duties as easy as normally would be able to do. That is why it is so important to experience at least three to four of the sleep cycles which are so essential, and why it’s a problem for people who sleep lightly and wake constantly at some point of those tiers.

For example, if we deliver two hundred Hz to the right ear and 203.five Hz to the left ear, the thoughts will respond via producing brain waves which occur in the brain that occurs during level three sleep.

 

 

A Final Note

 

To first try binaural beats for sleep it’s as easy as going to YouTube and finding “binaural beats for sleep. However, remember what will help you get the most from it is to unplug from social media, and relax before trying.

Here’s to enjoying a Boundaryless Rejuvenating sleep!

Soothing Energy Sleep Habits

Soothing Energy Sleep Habits

Sleep is one of the key essential ingredients to a healthier lifestyle. Many of us think it’s perfectly fine to go on on six or seven hours of sleep at most. Others seem to believe that pulling an ‘all-night-er’ like the good old college days didn’t hurt us then, so won’t affect us now..

We’re all busy people, however, staying up at odd hours in order to meet your deadlines will have an impact on your life.

We’re going to look into just how bad sleep habits affect your mental and physical health along with how good sleep habits you should take up to be more productive AND energetic every day.

Heck, who doesn’t want that!

Your Great Cost of lacking Sleep

If you don’t have healthy sleep habits, your professional life along with your personal life will be suffering. Even the most subtle signs of exhaustion can set off major signals to others.

You are probably going about your day believing all is good after skipping some hours of sleep, but later, you’re hitting “the wall”. You might wind up saying things like: “Oh gosh, I’m so off today, don’t mind me.”

Of course other around you will notice if you’re a bit off or can’t keep up at work. If you feel the need to take a nap because you’re tired, that means you didn’t sleep well the night before. Taking “power naps” is very healthy as they increase productivity and prevent you from hitting that ‘ugh, I need my caffeine !’ slump.

The National Sleep Foundations says that if you nap due to tiredness, you’ll end up entering a cycle of sleep that will mess with your sleep/wake schedule. This is called your circadian rhythm, which is a 24-hour internal clock and cycles between sleeplessness and alertness at regular intervals. The clock exists within the brain and determines how much or little energy you’ll have at various periods of your day.

If your alertness is always compromised, you’re setting yourself up for frequent disasters.

You may experience many subtle and even detrimental consequences if you haven’t been getting enough sleep. Studies now say it’s critical to get eight or nine hours of sleep. Anything less than that and you’ll suffer work-performance failures or other mishaps. You don’t want to take sleep disturbances and issues lightly.

Often times, we may think we’re getting enough sleep and don’t know why we’re fatigued and drained. It’s easy to blame it on diet or not enough exercise or work is taking its toll on you. And yes, those things do factor into the mystery of your lacking energy.

In this digital age, it’s even more difficult to establish a healthy sleep routine when we’re constantly stimulated by external sources–the news, social media, and oh don’t forget, what is happening in this ever expanding world?

Living in a time when cell-phone reliance is undeniable is also affecting our mental, emotional and physical well-being. I’ve heard people complain about their email demanding their attention at all hours of the night.

We’re taking in and internalizing more than we realize and we need to give it all a rest. This is why a nine-hour night of sleep is imperative.

Bad sleep habits to avoid

Our brains need sleep to process and unwind. If you’re at a loss about how to structure a healthy sleep life, these are some habits to avoid.

1. Your phone is near you while sleeping.

Admit it … Do you tuck your phone under your pillow when you sleep?

Do you rely on your phone and use it as an alarm to wake you up in the morning?

It’s not a good idea to use your cell-phone to start your day. You’ll check your email or other social networks the second your alarm buzzes and become prone to a bad mood.

A clear head will make falling asleep fast and easy with no electronics nearby. And, you’ll wake up feeling restored.

2. Most technology devices in the bedroom.

Technology devices have lights on them, very bright lights. A lit up room will cause sleep disturbances or make you want to do work or other things.

Pitch blackness will allow the brain to process melatonin, a chemical neurotransmitter that makes you tired and ready for sleep. The blue light on your phone’s screen, for example, is enough to confuse the brain into thinking it’s daylight.

Electronics such as electrical toothbrushes, televisions, computers, a diffuser and others should be in a position where they can’t be seen.

3. A cluttered environment.

Clutter, piles of laundry, piles of papers, and anything you can pile up as high as a mountain should be kept to a minimum.

A messy environment increases bad tension on the home-front and leaves you with this feeling of ‘there is so much to do.’ Downsizing on your possessions benefits stress levels, promotes calmness and provides a sense of peace.

As we get older, it’s easy to hoard everything into a space. Our closets, garages, or basements become a dumpster site. But living in this way, over time, will derail your mental and physical health. You might not recognize how overwhelmed you’re feeling about having so much stuff.

Your heart will feel the stress and burden, too, over time. I’m not saying you need to become a minimalist, not at all.

Just take some time to see where you can lighten the load in your home.

Working or studying too close to bedtime

If you’re your own boss or you work a job where anybody can call you any hour of the day and demand something, it’s OK to say no.

It’s tough if you work in a field that requires being on-call. You have the right to draw healthy boundaries and schedule time for yourself to relax in the few hours before bed.

An evening routine after dinner may be the answer to putting an end to chaos. If you don’t give yourself these hours of relaxation, you’ll feel off balance.

Some GOOD sleep habits to include

After knowing all the bad sleeping habits you should ditch, here’re good sleep habits to include:

1. Invest in a diffuser.

A diffuser has an incredible amount of sleep benefits. Essential oils, for years, have been used to cure insomnia, sleep disturbances, and to rewire the brain while easing anxiety in the mind.

Essential oils such as lavender or valerian essential oils are the best sleep aids. Lavender calms the nervous system by alleviating bothersome anxiety-driven thoughts, lowers blood pressure and heart rate. These oils, like chamomile essential oil, naturally starts the body and mind’s process in preparation for sleep.

2. Organize and lay out your clothes and your workout clothes the night before.

A system of preparation is the best way to overcome stress and anxiety, which interferes with sleep.

Mornings should be reserved for the opportunity to squeeze in a healthy breakfast, not rush to pick an outfit and scramble around. If this has been you, start a simple routine to make going to bed and waking up less turbulent.

A great day really does start the night before. These are mindful practices that can alter the course of your day and life in the long-term.

3. Change that tacky jarring type of alarm.

Instead of waking up to a buzzing, ringing, obnoxious alarm in the morning, try one with your favorite music or even nature sounds. There are alarm clocks you can set so you can rise to a calming voice telling you positive things.

Apps on your phone can do this also. A shocking alarm can trigger anger making waking up dreadful, especially if the sound makes you curse the moment you open your eyes.

Mornings should be for easing into your work day feeling ready and prepared, not doing a jack-rabbit start.

4. Do some quiet sitting or a meditative activity an hour before bed.

An hour before bed, do something that eliminates thoughts from your mind. Doing the dishes and cleaning the kitchen is a good way to clear your head and stress from a day.

Try doing an evening walk outside and listen to your breathing, footsteps, and nature around you. Doing something relaxing, even for a short time, will calm the mind.

Take Away ~

You can use these lifestyle practices as strategies to develop a healthier sleep life. You’ll notice a difference soon. Over time, you’ll feel more energized to start your day on the right foot.

The early morning and early dusk are critical for your brain to regulate a healthy sleep/wake cycle so you can succeed in your daily life.

Here’s to Feeling Boundaryless Energized to make

Your Day a Masterpiece!

BEcome Boundaryless Lifestyle

The Fitness industry has changed a lot over the past few years.

It’s not as much the info on training or nutrition, but more the culture and even mindset of those who workout and diet.

Some think if you don’t squat and deadlift, you might as well not workout.

Or if your not tracking your macros down to the exact gram, then you’re crazy (because tracking macros is life).

Traditional fitness lifestyle can be too much

Take a look at the following questions and I want you to answer yes or no:

  • When you’re not at the gym, do you find yourself already thinking of your next gym session?
  • Do you find yourself comparing your physique to others on through social media like Instagram?
  • Do find most of your conversations revolving around pre-workout rituals or the latest fad supplements.
  • Do you catch yourself daydreaming about how if only your arms were 2 inches bigger or if you were 5-10 pounds leaner?
  • Are you that dude who brings his own homemade salad dressing because the restaurant one is too high calorie?

If you murmured a “yes” to any of the above then there’s a chance that you’re living the traditional fitness lifestyle.

This is what I’m trying my best to avoid and help others avoid as well.

You shouldn’t live a life where all you care about is fitness.

WHY……cause that was never the goal of fitness in the first place.

Working out and eating healthy should Enhance your life, not consume it.

The Extreme hardcore culture has influenced the fitness industry way too much doing more harm than good.

This is where you can chose to make your fitness, health, heck…LIFE … Boundaryless.

Here’s your Freedom ticket to Living

the Boundaryless fitness lifestyle

A Boundaryless fitness lifestyle is a growing movement people like you just want to be healthy and feel sexy without bound by the latest health fad news.

Here’s an easy summary of what it means to live the Boundaryless fitness lifestyle:

The non-fitness lifestyle is 10% your training, 10% your diet, and most important 80% your mindset

If your like myself you like finding those “hacks” that will help you lose those extra pounds and then boost your confidence to go to the beach, ask for a raise, or enjoy the respect of others.

You can achieve that through ….

Your Mindset.

Yeah it’s unsexy but true.

It’s not what you want to hear.

But for 99% of you it’s what you need to hear.

Why do you think that no matter how well-structured a diet or workout program is, most people fail?

Why do you think no matter how good a personal trainer is, clients don’t see any long lasting results?

It’s not the tricks or tactics producing results.

It is your mindset and how you chose to execute on the advice your given.

Boundaryless Living ~

focuses on the journey,

not just the destination

Think of the last time you went out for a nice meal. Did you rush to finish to enjoy the ending?

Be honest! You took your time, enjoying the taste, smells, even the decor. Especially, taking your time, chatting with friends or family, savoring the moment as much as your food.

THAT my friends is Enjoying the Journey!!

So your fitness should be the same way.

The Boundaryless fitness lifestyle is all about the enjoying that moment you improved by getting another rep or two in your chinups.

While the end result is great, it’s the climb where you Really grow.

It’s the climb where you learn about what Motivates you and where you develop a state of mindfulness. Mindfulness being fully aware of yourself and your E-Motions, that is your (Energy in Motion).

It’s crucial as most people dwell too much on past and future events and don’t focus enough on what’s happening in their lives right now.

Boundaryless Macro Tracking (BMT)

Flexible dieting or IIFYM (if it fits your macros) has gotten extremely popular over the past few years.In fact, a bit too popular for its own good.

In theory, this gives you more “freedom” how you approach your diet.

But what many of my friends have found is they become obsessively anal about hitting their macros exactly “on the dot.”

Let me throw an example out …, if someone is suppose to eat 300 grams of carbs for the day, many people who follow IIFYM will get all stressed out about getting exactly 300 grams of carbs.

They’ll start eating 1/4th of a rice cake or eat 1/2 a teaspoon of ice cream to finish off their macros.

The reason IIFYM became popular was because people viewed it as a way to reduce dieting stress and have more “fun” foods in their diet.

But tracking 3 separate macro variables and making sure everything lines up does the opposite of reducing stress.

Most guys and gals just can’t do it without driving themselves insane.

Boundaryless Macro Tracking (BMT)

This is why I’m starting to recommend Boundary Macro Tracking (BMT) which is the even more flexible version of IIFYM.

With BMT, you will just track overall calories and protein while keeping an eye on your carbs and fats.

The Boundaryless fitness lifestyle teaches Boundaryless Adaptable Training (BAT)

Bruce said it best in summing up Boundaryless Adaptable Training (BAT) very spot-on..

It’s a more contextual approach to minimalist training.

Most minimalist training programs tell someone to simply to 3 sets of deadlifts plus maybe 2 sets of lunges and call it a day.

There’s a BIG problem with this in that it doesn’t allow you to take into account your personal goals, and experience level.

If your more a beginner you might do fine on a simple minimalist program but an intermediate or more experienced lifter will likely struggle to make progress.

If you’re more experienced, you’ want a plan that fits your needs and not one you need to fit yourself to.

This is where I have found the whole minimalist workout trend falls flat.

What’s “minimalist” to one person, may not to another.

This is why you need to adapt your minimalist training to suit your needs, hence the birth of BAT.

BAT utilizes minimalist training (doing what’s needed and throwing out all unnecessary crap) but at the same time, it evolves with you as you become more advanced and your goals change.

For example, a workout you can do Anywhere – Anytime is an Isometric workout.

Here’s some background for you.

The Energy pathways of our bodies were designed to exhaust Adenosine Triphosphate (ATP) stores in the muscle which last for approximately 2 seconds and the resynthesis of ATP from Creatine/Phosphate (CP) will continue until CP stores are depleted, which is approximately 4 to 5 seconds. This gives us around 6 to 7 seconds of ATP production. Repeat, 6-7 seconds. When first learning to do this it may take you up to 12 seconds to get the hang of it – no worries as with practice you’ll improve..

Of course equally important is … BREATHING ….. you have inhaled to fill your lungs with air, then slowly exhaling as you do an Isometric Contraction.

You can easily learn 5 Isometric contractions right now.

Here’s a link to a YouTube video showing you.

They are shown by

Paul J.O’Brien B.A., N.C.E.H.S., Dip. Acu., Adv. Dip. OBB, Cert Clin. Med. M.AFPA, M.ETCMA, M.C.Th.A.

You can find more on this on his YouTube channel. What I really like about Paul is his medical background. So he really knows his stuff.

The Boundaryless fitness lifestyle helps you

Get the Body and Confidence you deserve

You’re thinking … Looks matter.

That’s a fact of life.

If you know nothing about a person, the only thing you can judge them on is there looks. We feel someone who’s ripped at 8% body fat is going to be looked at differently than someone who’s 50 pounds overweight.

And while the goal of the Boundlessness fitness lifestyle is to make you really really ridiculously good looking, I don’t want the goal of of achieving perfect aesthetics to take over your life.

I know guys, and gals, who’ve gone from looking like a Golden Corral cover model to looking insanely ripped and now all they care about is fitness.

They carry gallon jugs of water around everywhere they go, stay in the gym for 2+ hours just to “hang out,”

Point is … don’t let fitness take over your life.

Yes, looking sexy and being healthy is great but the moment you start living your life just for that, is the moment you lose at life.

The Boundaryless fitness lifestyle lets you be fit, look amazing, but instead of you being consumed by fitness consume you, use fitness to enhance all other aspects of your life and … Enjoy Living!!

A Boundaryless Life is about enjoying a sport, pick up a hobby, have fun learning a new skill, and especially enjoying that QT (Quality Time) with your family and friends.

Just Chill Out folks… Life (Living) is enjoying the journey!

Enjoy a Boundaryless journey as through being active in both mind and body.

So … What are you waiting for… Go Live!!

Enjoy a Healthy Body and Mind

Healthy lifestyle

Hello Folks,

Been traveling for work, but wanted to update all those interested in improving their strength training and conditioning to head on over to YouTube and check out / subscribe to NorCal Strength Studio and Corporate Warrior, please.
Pat and Oliver (NorCal Strength Studio) are doing a great job and deserve our support. You can find more of their YouTube material here – https://www.youtube.com/channel/UCJbBLv8o_yrUs9YdB2eFH0w

 

Same goes for my friend Lawrence Neal over at Corporate Warrior ( btw – you can watch videos directly from his website )

Lawrence Neal__Corporate Warrior

 

Furthermore, a doctor who contributes regularly to easy ways to keep our body and mind healthy is Dr. Doug McDuff,  One of his recent YouTube videos shows how easy it is to build our health. His YouTube channel can be found here – Dr. Doug McGuff

Dr. Doug McGuff
All of these guys are dedicated, hardworking to promote safe and effective training so it would be great for us to show support for them. 


Many thanks ~ Here’s to enjoying Living Boundrylessly Happy – Healthy Life! 

 

Additional links for you:

NorCal Strength Studio: Interview with Doug McGuff, MD – https://youtu.be/0RTqy5zrCpg

Corporate Warrior podcasts: http://www.15minutecorporatewarrior.com/podcast-2/

 

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 !!

Healthy and Cancer Free !

Hi Folks,

Been traveling while working recently. Wanted to share some health tips have gleaned while chatting with friends.

First to enjoy a health heart ~

Whether you believe high cholesterol contributes to heart disease or not, it’s best to keep your numbers low. It’s also quite beneficial to keep your fiber consumption high to reduce your risk of heart disease. And while we’re on the subject — controlling your weight is a given for protecting your heart.

Good news is — there is one fruit that can help you do all that and more…

Research has revealed that consuming one to one and half avocados a day significantly reduces total cholesterol (TC), “bad” low density lipoprotein cholesterol (LDL-C) and triglycerides (TG) — without impacting “good” high density lipoprotein cholesterol (HDL) — when they are substituted for sources of saturated fat.

Avocados, high in fat and calories, can help you lose weight, improve your diet, reduce your sugar intake and help your cholesterol.“Fresh avocado, as part of a balanced diet, and as a cholesterol-free substitute for solid fats, can help be part of the solution for maintaining normal cholesterol levels,” says Nikki Ford, PhD, Director of Nutrition, Hass Avocado Board. “Beyond their naturally good fats, avocados are also a delicious way to boost fiber (8 percent of DV) and fruit intakes, both of which are under consumed in American diets.”

Avocados can also help boost satiety so you feel fuller longer and possibly eat less.

Eating a half of an avocado with a meal, according to a study of people trying to bring their weight down, can help you feel like you’ve eaten enough and avoid the temptation to stuff yourself with sweets.

The Loma Linda researchers found that folks who eat half of a fresh avocado with their lunch experience a 40 percent decrease in the desire to keep eating after the meal. And the effect persisted five hours later (to a diminished degree). The people in the study also reported feeling 26 percent more satisfied.

But what’s that you’ve heard about avocados causing weight gain? Hogwash. Results from the National Health and Nutrition examination survey has shown that eating an avocado every day does not make people gain weight and is associated with better diet quality, nutrient intake and lower risk of metabolic syndrome.

Further, to be healthy to a “T” as in healthy T cells here is what is currently suggested ~

At an annual meeting of the American Association for the Advancement of Science in Washington DC ended recently, and a new cancer-killing therapy was a big topic.

Researchers revealed that they had taken human T-cells and engineered them to identify, memorize and attack tumor cells. The therapy didn’t work for everyone and some patients experienced toxic side-reactions and died. However, some of the patients had many other therapies that failed, and some people were in complete remission after 18 months.

It’s great that scientists have used the body’s own natural cancer killing cells in their research. But like many of these therapies, scientists are calling T-cells a “living drug” so they can patent and sell an eventual therapy … which won’t be available to the general public any time soon.

Fortunately, what is available to you are your own T-cells.

They’re not a drug, and they already attack cancer cells. Plus, you can increase their cancer-killing effectiveness starting right now. Here are three natural ways to boost the cancer-killing effectiveness of your T-cells:

1) Start with getting plenty of vitamin D.

The prestigious journal Nature published a study with a stunning discovery: T-cells don’t work very well unless your vitamin D receptors are activated. In other words, T-cells won’t activate without enough vitamin D.

The study also says you can increase your T-cell responsiveness by 750 percent by making sure you have a good amount of vitamin D.

Direct sunshine is best because our bodies make vitamin D from the sun’s rays. If you can’t get some sun every day, it’s best to get at least 3-5,000 IU of D3 daily. You might need as much as 10,000 IU if you’ve been out of the sun for most of this winter already.

2) Add some selenium to your diet, or make sure it’s in your daily multi-nutrient.

Selenium is well-known to be cancer-protective. But studies show it also increases the effectiveness of T-cells, and makes them more powerful.

Fortunately, you don’t need much selenium. You do need more than the RDA, which is only 55 micrograms. It appears that up to but no more than 200 mcg a day is a good target. You should get it from food. A few Brazil nuts will give you all you need. Or you could eat plenty of eggs, fish, and mushrooms.

3) Have you ever heard of Cat’s claw? It’s easier to say than its Latin name, Uncaria Tomentosa.

This plant is native to South America, and its health benefits are so powerful that it’s now being studied to see what it can do against cancer. What they’ve discovered is that cat’s claw cat’s turns on T-cells and unleashes them against many diseases. Like the T-cells in the study, cat’s claw seems to stop cancer from spreading.

You will normally see cat’s claw in supplement form at a 350 mg daily dose, and it’s standardized to contain 8% carboxy alkyl esters, which is the active compound.

Mother nature provides many options to skyrocket your body’s own natural cancer defenses–and more and more people are turning to them. In 2005, 72 million people sought alternative treatments, many like the ones you can read about in Dr. Michael Cutler’s Surviving Cancer manual. Click to learn more.

Here’s to enjoying Living a Boundryless Life !!