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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 !!

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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 !!

 

 

Killer Tools for Startup Businesses

Hi Folks,

Hope everyone enjoyed a Great time Ringing in the New Year.

Enjoyed with friends and family. Also…checked in with friends on their success tips for 2016.

Will be featuring their suggestions here as a new post.

To begin is one by a really Awesome guy, Andrew Medal.

Andrew-Medal-best-pic

A little about Andrew …

Andrew Medal is the founder of Agent Beta a design + development shop. He helps companies like Inc. Magazine, the CA Education Department, and Camille LeBlanc-Bazinet (winner of the 2014 CrossFit Games) solve problems with technology. He has been nominated (twice) for the CSS International Web Design Awards.

Andrew writes for Entrepreneur.com, has been picked up by Time Magazine, Fox News, Inc., has been featured as a guest on the Huffington Post, and many other media outlets.

He is a published author, Hacking the Valleyand is in the process of writing a second book about his life as an entrepreneur.

Andrew Medal volunteers with the Last Mile Project by teaching inmates in institutions how to be entrepreneurs.

Go here to finish reading Andrew’s tips ~ 11-killer-free-tools-launch-build-startup

Holyfield__Andrew Medal

 

Happy Holidays !

Thank you to everyone for visiting and …

Wishing Everyone a wonderful Merry Christmas along with a Healthy ~ Prosperous Happy New Year too !!

MerryChristmasHappyNewYear

Struggling to catch some ZZZs ?

Garfield sleep

Garfield sleep

Hi Folks,

With the coming of Fall, work commits, family, and various side side projects, having energy ~ aka ~ a good nights sleep is just as important as good nutrition.

Here’s some suggestions to make it easier in catching those ZZZs.

Two studies published recently in the journal Sleep identified cell phones and our jobs as the biggest culprits of disrupted sleep among teens and adults, respectively. So, what can you do to combat insomnia? Here are some tips.

Easy ways Steps to a Great Night of ZZZs ~

  1. Make sure your environment is comfortable: bedding, pillows, temperature, noise, and lighting are all factors that can determine the quality of your sleep.
  2. Sleep when you’re tired: take naps if appropriate, but more importantly, go to bed when your body signals you that it’s ready. Staying up late to watch your favorite show is NOT more important than your health.
  3. Stay properly hydrated: hydration is key to reducing muscle cramping and other body discomforts, however it’s good to make sure you’re not going to bed with a full bladder — that will be a major disruptor. Accomplish the bulk of your hydration during the day and wean down a couple hours before bed.
  4. Ensure your hunger is satisfied: going to bed on an empty stomach is just as uncomfortable as being stuffed. Learn to listen to your body’s satiety cues and eat to satisfaction.
  5. Limit certain foods and drinks: stimulants such as caffeine found in coffee, tea, and chocolate disrupt your sleep cycle if ingested too late in the day. Although alcohol is technically a depressant, it is a major sleep disruptor — you may pass out, but it’s not quality sleep when under the influence!
  6. Go device-free 2 hours before bed: basking in the blue light of your phone or iPad depletes melatonin — the hormone that induces asleep. The Division of Sleep Medicine at Harvard Medical School found that regular use of devices before bed increased difficulty falling asleep, and reduced time in restorative sleep.
  7. Write out tomorrow’s to-do list: Worrying about work or an unfinished to-do list can keep you up at night. Write down tasks or recurring thoughts that are keeping you over-stimulated, stressed, or distracted. Even writing a letter to someone who upset you then throwing it away can stop the auto-play of negative events in your mind.
  8. Unwind before bed: read books in print under dim lighting, laugh and reminisce with friends or family, visualize, reflect or meditate on the abundance in your life, and journal gratitude for all you’re experiencing. These activities shift your mind and body into a state of relaxation by increasing the release of endorphins.
  9. Drink Calm Tea: the anti-stress drink by Natural Vitality is a simple way to provide your body with one of its most abundant and vital minerals, magnesium. Known to reduce stress, muscle cramping, and aid sleep, it’s my favorite go-to tea when I need some extra support.
  10. Do some yoga, stretching, and deep belly breathing: all of these activities have been proven to relax your mind and body, preparing you for a restful, rejuvenating sleep. The results are profound and require minimal time to take effect.  Click here for a quick 4-minute sequence to do before bed. [[https://youtu.be/culYH2wddkU ]]

If you’ve ever lost a night of sleep — let alone several in a row — you know just how important it is to every part of your well-being. Your work, relationships, and fitness goals depend on the consistency of quality sleep. Implement these steps, one at a time, and in 10 days your sleep, and your life, can dramatically improve.

Furthermore, consistent, sufficient sleep combats the myriad ways our health can diminish, while insufficient sleep can stop weight loss and stress reduction efforts in their well-intented tracks.

Here are just a few benefits your waistline will glean from instilling regular sleep habits:

  • Balanced hormones—ghrelin and leptin, make you feel hungry or full, respectively. Sleep deprivation increases the release of ghrelin while suppressing leptin, increasing the likelihood for overeating.
  • Healthy insulin response—high blood sugar is linked to diabetes. Sleep deprivation results in a higher-than-normal blood sugar level and impaired insulin response, resulting in greater fat storage and long-term health issues.
  • Tissue repair and growth—cells, organs, blood vessels, and those all-important muscles that burn fat and lead to a lean body and efficient metabolism regenerate during sleep.
  • Strong immune system—defense against foreign substances, even the common cold, becomes challenging when sleep is inadequate. Being chronically ill can derail your fitness efforts instantly.
  • Improved digestion—nutrient absorption, increased energy, and toxin elimination keep your metabolism humming along in top shape.

Common Sleep Disruptors
There are so many ways sleep can be disrupted, and figuring out what is at the heart of your sleep issues can seem overwhelming. But it doesn’t need to be a daunting task — your health is worth the effort. Masking your sleep issues with over-the-counter drugs or prescription aids is not a long-term solution.

Stress, diet, anxiety, negative thoughts, stimulants, alcohol, TV, electronic devices, an erratic work schedule, a new baby/young child, puppy, noise… the list of contributing factors is endless.

Hope this helps you to enjoy Boundrylessly Refreshing Sleep just like a baby !!

Baby sleep

Baby sleep

The Power of Baking Soda

Baking Soda

Baking Soda

Hi Folks,

Hope everyone is ready for Halloween.

Speaking of Trick or Treat, don’t be tricked by over the counter remedies that do more harm than good.

Here’s some easy applications to a common item found in most kitchens….

Baking Soda ~

Baking soda is often thought of as a baking necessity and not much else.

It turns out this natural salt can help with health in ways most people simply aren’t aware of.

These baking soda uses are safe and effective and can help out with common ailments many people suffer from.

1: Baking Soda Can Help Treat Symptoms of GERD 

GERD  (gastroesophageal reflux disease) is usually displayed in people’s lives as indigestion, ulcers, and heart burn.

Most people turn to anti-heart burn medications to to treat the symptoms of GERD.

And while effective, they can also exacerbate the problem.

Baking soda works similarly to many medication as it neutralizes the stomach acid that causes that distinct burning and pain.

Though not recommended for consistent and long-term use (baking soda can disrupt electrolyte balance) baking soda treatment can be quite helpful for temporary relief of these common maladies.

For dosage:

“½ teaspoon fully dissolved in a half a glass of water, taken every two hours (do not take more than seven ½ teaspoons in 24 hours, or three ½ teaspoons if you’re over 60″
2. Baking Soda Can Improve Athletic Performance.

Using baking soda to help with athletic performance is known as soda doping.

It’s not a common use of baking soda but there has been research to prove athletes who participate in endurance events experience positive effects.

The researchers write:

“Essentially, sodium bicarbonate is an alkali substance that increases the pH of the blood. This seems to reduce and offset the acidity produced in the muscles during intense, anaerobic exercise that produces lactic acid most quickly, such as fast running or swimming.”

Again as reference in point one, sustained and continued use of baking soda to increase athletic performance isn’t recommended, only because doing so can disrupt electrolyte balance.

However in the vent you have a race or something similar coming up in the future then “soda doping” might help.

3: You Can Use Baking Soda to Treat Bug Bites

Dr. Wiggy saunders writes:

Baking soda has the remarkable property of working to neutralize the irritation associated with things like mosquito bites, bee stings, and the annoying itchiness of poison ivy.

Things most of us will deal with several times every year.

I recommend making a baking soda paste for the best use of baking soda to treat the irritation. To create the paste mix a teaspoon of baking soda with a few drops of water so it creates an easily spreadable paste. Then apply the paste to the irritation and place a bandage over it. That should do the trick in helping to relieve the irritation.

If you’d like to enhance the treatment process you can make the paste with aloe vera. This will actually cause it to stick to your skin a little bit better and will provide a cooling and soothing sensation as well.

4:  Use it to Remove Splinters 

Perhaps one of the most unique uses of baking soda is for the removal of splinters.

Baking soda applied to the wound site can actually cause the skin to swell and dislodge the splinter from within.

This eliminates the need to damage skin with tweezers as you seek to dig it out on your own.

To make this work simply “Make a paste of out of the baking soda (similar consistency as described in point #2) and then place it over the splinter. Bandage it and let it sit for a few hours. This should cause the skin to swell slightly and expel the particle. If that doesn’t work then try it again in a few more hours.” 

With a few applications you can get a splinter out with relative ease.

Here’s to a Boundrylessly Happy ~ Healthy Fall-Winter Season !

Baking Soda

Baking Soda

Becoming Smarter ~ The Fun Way !

Learning

Learning

Hi folks,

Wanted to share some fun ways my friends and I talked about on …

Becoming Smarter ~ The Fun Way !!

For as long as one can remember, it was believed that people were born with a set level of intelligence, and what you had, is all you would ever have. And that your potential was a predetermined bar that you could not rise above.

However, recent studies have shown this to be totally incorrect.  A study at Michigan University was conducted by Susanne M. Jaeggi and Martin Buschkuehl. They found that at least one aspect of a person’s fluid intelligence, which was primarily thought to be fixed at birth, can vastly improve with proper stimuli. Another study from the University of Oregon found similar findings when testing first grade students who were
struggling academically. They found that spending less than six hours playing brain games over the course of ten weeks enabled them to catch up to those students in the top of their class.

“When it comes to improving intelligence, many researchers concluded that it was not possible. Our findings, however, clearly show that this is not the case. Our brain is more plastic than we think,” said lead researcher of the Michigan University team, Susanne M. Jaeggi.

What these studies show us is that learning new skills makes the brain work better and faster by creating new neural pathways.

The following six hobbies can increase your intelligence, and I’ll tell you how!

1. Playing a musical instrument

Playing a musical instrument boosts creativity, helps develop analytic skills, and greatly improves overall  brain function.

Glenn Schellenberg conducted a study at the University of Toronto which found that learning to play a musical instrument strengthens the corpus callosum that connects both hemispheres of the brain, thereby creating new neural connections. In fact, after testing students who were playing musical instruments, he saw an average jump of seven points on their IQs.

2. Reading

You can read anything, really anything, and your brain will thank you. There are three types of intelligence- fluid, crystallized, and emotional- and reading helps improve them all. Emotional intelligence involves awareness and understanding of one’s own emotions. According to IQ test experts, “crystallized intelligence relies on existing skills, knowledge and experience to solve problems by accessing information from long-term memory.
Fluid intelligence, on the other hand, relies on the ability to understand relationships between various concepts to solve the problems. It is independent of any previous knowledge, skills or experience and accesses information from short-term memory or ‘working memory’”.

On top of improving those three aspects of brain function, reading also reduces stress, and who couldn’t use a little less stress in their life?

3. Exercising REGULARLY

Leg days at the gym, and the occasional strenuous workout won’t cut it. To reap the benefits of mental acuity, regular exercise is needed. A nightly walk, a daily swim, or even morning yoga will help improve memory, learning, focus, concentration and understanding. Exercising on a regular basis increases levels of a crucial protein called brain-derived neurotrophic factor, or BDNF. This protein is essential maintaining healthy neurons and creating new ones.The study done by Gomez-Pinilla at UCLA states that regular exercise can even repair the synapses in the spinal cord, relating to neuromuscular activity.

With these finding, the opposite has also been found to be true- lack of exercise and prolonged periods of inactivity actually inhibits our brain from functioning as well as it could.

4. Learning new languages

When we learn a new language, we trigger responses in the brain that improve skills like planning and problem-solving. Learning and speaking more than one language also positively enhances one’s ability to monitor their environment and helps them to process thoughts faster.

There is even  research which was done at the Pennsylvania State University that states learning a second language can actually increase grey and white matter in the brain!

5. Giving your brain a workout

Whether it’s solving a crossword puzzle, playing video games or board games, challenging the brain increases neuroplasticity, and makes you smarter. Neuroplasticity refers to noticeable differences and changes in neural pathways and synapses that happen because of changes in one’s environment, or situations. Basically it means the brain can adjust it’s own neurons to compensate for the changes we initiate in our own lives.

Solving problems causes us to be aware of new modes of thinking, and improves our cognitive abilities!

6. Meditating

There have been few studies on meditation as prolific as the ones Richard Davidson, a prominent neuroscience professor at the University of Wisconsin-Madison, has conducted. His findings suggest that meditation can ultimately alter the structure and function of the brain.

WIRED writes that Davidson suggested “if meditation could enhance the brain’s ability to produce ‘attention and affect processes’ – emotions, in the technical language of his study – it might also be used to modify mal-adaptive emotional responses like depression”.

The entirety of the research results can be found in Proceedings of the National Academy of Sciences. The results were also published in the Wall Street Journal, and boy did it draw some attention.

The general concept here is understanding that the brain can change itself and heal itself (in a manner of speaking). Various activities engage different parts of the brain so you can improve your strengths and diminish your weaknesses.

There are literally countless ways to improve your brain function and increase memory, along with altering emotional responses to a more positive way of life. Two of my favorite brain enhancing activities consist of traveling to new places, and writing. I find that experiencing new cultures and lifestyles opens the mind up to endless possibilities and stirs the curiosity within. And writing is where imagination flows freely- letting the mind explore places I never knew were there.

What are some Fun ways you do to become smarter?

Leave us your tips in the comments!

Walk Learn