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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 !!

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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 !!

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