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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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Do yoU drink THIS First each day ? !

Fresh lemon juice

Fresh lemon juice

Hi Folks,

Got a great and easy way to help you detoxify your body, improve digestion AND…. Boost your metabolism as well.

My Tai Chi friend mentioned this to me and wanted to share with all of you.

We’re constantly being bombarded with toxins in our daily lives – from polluted air, water, shampoos and other cosmetics that lather our body with chemicals, and of course, all of the chemical additives, pesticides, hormones, antibiotics and other harmful compounds in the food that we eat.

All of these TOXINS can have harmful effects on your body, harming your metabolism and hormones, impairing your digestive system, and zapping your energy levels.

If I could tell you ONE thing that you could do each morning right as you wake up to help your body eliminate some of these toxins, improve your digestion, stimulate your metabolism, and BOOST your energy, would you do it?

Of course you would… and it takes less than 1 minute!

Here’s the not so Secret secret …

Soon after awakening squeeze about 1/2 to 1 full lemon (depending on size of the lemon) into an 8 oz glass of warm or room temperature purified water.  This is gentler on your body first thing in the morning compared to ice cold water.  I’ve found that slicing the lemon into quarters before squeezing by hand is easier than squeezing halves.

Drink this at least 10 minutes before eating any food for the day.

Make sure to use fresh organic lemons to make this drink, and not bottled lemon juice.  You want to use organic lemons to avoid the pesticides that can accumulate.
3 Major benefits of this morning drink to your body, health, and energy:

According to a leading health publication, TheAlternativeDaily.com:

“The health promoting benefits of lemons are powerful. For centuries, it has been known that lemons contain powerful antibacterial, antiviral and immune boosting components. We know that lemons are a great digestive aid and liver cleanser. 

Lemons contain citric acid, magnesium, bioflavonoids, vitamin C, pectin, calcium and limonene, which supercharge our immunity so that the body can fight infection.

Lemons are considered one of the most alkalizing foods you can eat. This may seem untrue as they are acidic on their own. However, in the body, lemons are alkaline; the citric acid does not create acidity once it has been metabolized. The minerals in lemons are actually what helps to alkalize the blood.  Most people are too acidic (from eating too much sugar and grains), and drinking warm lemon water helps reduce overall acidity, drawing uric acid from the joints.

This reduces the pain and inflammation which many people feel. And the American Cancer Society recommends warm lemon water to encourage regular bowel movements.”
Other great benefits:

1. Improves digestion:

Lemon juice helps your body improve digestion and stimulates bile production. Lemon juice can even be an aid for heartburn and indigestion.
2. Boosts energy:

Even just the scent of lemon juice has been shown to improve your mood and energy levels, and reduce anxiety.  Plus the detoxifying effect and alkalizing effect of fresh organic lemon juice can improve your energy through the removal of toxins from your body.
3. REALLY like this one ~ Helps one lose fat:

Since lemon juice helps to improve your digestive system, aids in removal of toxins, and increases your energy levels, this all combines together to help you to lose body fat as well through improving your hormonal balance… Yet another reason to add warm lemon water to your daily morning routine!

Here’s to waking up to a Happy ~ Healthier 2015 !!

Lemon Water

Lemon Water

Put some Ohm into your Day ~

Hi Everyone,

Recently chatted with my friends on how to include some meditation in our day to gain focus, relax, and even recharge. Writing this article has strangely become both a focused as well as relaxing activity today. You see as a  writer, investor, explorer, all of the pieces- which make up my life – don’t always come together in a neat picture. But as I read – and began to live – the recommendations from mediation expert Jean Marie DuHamel of Fostering the Journey with Jean Marie, I found something Amazing which gels with my life. And as I spent 30 seconds gazing at a squirrel or took five seconds to appreciate how soothing the sunlight coming in through a window could be and took a minute to be grateful for how hard working this has help me become, then alsoI noticed how the weight of my life began to lift and not only was I smiling more,  but I also felt free and happier.

So it is with great joy that I bring you 10 Ways to Fit Meditation Into Your Day from Ms. DuHamel – along with some inspirational thoughts from some of the most influential individuals known to mankind –  and I hope you will find it inspirational enough to Pinit or place it on a vision board.

“Meditation is the dissolution of thoughts in Eternal awareness or pure consciousness without objectification, knowing without thinking, merging finitude in infinity,” Voltaire

1.  Gaze

gazing

“All great and beautiful work has come of first gazing without shrinking into the darkness.” – John Ruskin

2.  Repeat throughout the day three things for which you are grateful

grateful

“If you look to others for fulfillment, you will never be fulfilled.  If your happiness depends on money, you will never be happy with yourself. Be content with what you have, rejoice in the way things are. When you realize there is nothing lacking, the world belongs to you.” – Lao Tzu

3.  Find meaning in whatever you are doing

meaning

“We are at our very best, and we are happiest, when we are fully engaged in work we enjoy on the journey toward the goal we’ve established for ourselves. It gives meaning to our time off and comfort to your sleep. It makes everything else in life so wonderful, so worthwhile.” – Earl Nightingale

4.  Find joy in the moment

joy

“By knowing who you are – your authentic self – you can find joy in the moment. When tuned to this, joy is in every moment.” – Jean Marie DuHamel

5.  Be present in the moment

moment

“Be present in the moment by focusing on something such as breath or a mantra or the task at hand. Become one with the task at hand.” – Jean Marie DuHamel

6.  Smile

smile

“Laughter is day, and sobriety is night; a smile is the twilight that hovers gently between both, more bewitching than either.” – Henry Ward Beecher

7.  Laugh

laugh

“Mirth is God’s medicine. Everybody out to bathe in it.” – Henry Ward Beecher

8.  Focus on the heart

heart

“Being deeply loved by someone gives you strength, while loving someone deeply gives you courage.” – Lao Tzu

9.  Inhale and exhale slowly and evenly

exhale

“Inhale, and God approaches you. Hold the inhalation, and God remains with you. Exhale, and you approach God. Hold the exhalation, and surrender to God.” – Krishnamacharya.

10.  Play soothing background music

music

“Beautiful music is the art of the prophets that can calm the agitations of the soul; it is one of the most magnificent and delightful presents God has given us”, – Martin Luther

“Dedicating some time to meditation is a meaningful expression of caring for yourself that can help you move through the mire of feeling unworthy of recovery. As your mind grows quieter and more spacious, you can begin to see self-defeating thought patters for what they are, and open up to other, more positive options.” – Sharon Salzberg.

Enjoy a Boundrylessly relaxed and focused Day ~

Featured photo credit: aigarius via morguefile.com

3 Simple Steps to Actually Stick with Good Habits

Change the Plan__Not the Goal

Change the Plan__Not the Goal

Hi Everyone,

Today, want to refer you to an article that came to me at just the right time.
It’s about how to keep doing those habits good for us.

If you’re like me, we all find there are times we’re challenged to stick with our good habits. We have the best of intentions, but still for some reason go astray.

Well, today, going to share a portion of what my friend, and really all around cool guy,
James Clear, wrote recently. I find myself coming back to it, again and again.

First thing to remember folks, you’ll want to have a clear idea of your goal.

Write it down where it’s easy to see, such as a personal Daily Action journal.

Here’s an example from James, “The more *** I do, the leaner I get. For that reason, I recently decided to make *** a daily habit. I decided to use the three rules … and easily add more *** to my routine.”

James shares more details on his three so simple ways…it has helped me now more than once !!

If you’re anxious to learn more you can read the full post here at James website.

Want to personally thank James for writing with such clarity as well as being so inspiring. Especially, for allowing me to quote him. This is why repeatedly visit his site for new tips, along with receiving his informative newsletter.

Join his free newsletter and as James says “learn how to …”

“Break your bad habits and replace them with good routines that actually stick”

“Get in the best shape of your life (physically and mentally)”

“Increase your creativity and boost your energy”

“Plus, you’ll get fresh ideas on how to lose fat, build muscle, and feel superhuman.”

You can read more AND receive his free ebook on how to Transform Your Habits … at James website.

Here’s to living a Boundrylessly Energetic and Successful Life everyone !

Thank you James, for writing at the right moment, on what was so necessary.All the best to you ~

Getting the most out of your Coffee

 

enjoying coffee AFTER studying

enjoying coffee AFTER studying

Hi Folks,

Have found that when preparing for a busy day, it’s hard to beat a nice warm cup of java, coffee.

But, if you are like me, wondering, when is that BEST time to enjoy your coffee to get the most benefits.

Hope this helps …

In the past, researchers thought they had proved that coffee doesn’t improve memory. Turns out, coffee can improve your memory. But you have to drink it at the right time.

Experiments on coffee drinkers have traditionally focused on how well people perform on memory tasks after having a cup or two of coffee. And the scientists found zilch. But researchers at Johns Hopkins University have discovered that if you drink coffee (or some other caffeinated beverage) after a memory task, not necessarily before, it does, in fact, strengthen memory.

“We’ve always known that caffeine has cognitive-enhancing effects, but its particular effects on strengthening memories and making them resistant to forgetting has never been examined in detail in humans,” says researcher Michael Yassa.

The new wrinkle in Yassa’s research is the fact that his team of scientists administered 200 milligrams of caffeine to people five minutes after they studied and began to memorize a series of images. (That’s the amount of caffeine found in about two cups of coffee.)

“Almost all prior studies administered caffeine before the study session, so if there is an enhancement, it’s not clear if it’s due to caffeine’s effects on attention, vigilance, focus or other factors. By administering caffeine after the experiment, we rule out all of these effects and make sure that if there is an enhancement, it’s due to memory and nothing else,” said Yassa.

Here’s to a Healthy Productive Boundryless week while enjoying that coffee too !

Enjoy that after study coffee AND the cup too !

Enjoy that after study coffee AND the cup too !

 

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Enjoy your New Year with New Energy !

Relax to Revitalize

Relax to Revitalize

Hi Folks,

Here’s some great energy tips to help you enjoy a Boundryless New Year.

If you feel zapped of energy far too often and not sure why,  it’s more often mental than physical.

There are several physical causes you should consider. Yet there many more causes for low energy that stem from non-physical causes. And there are many things you can do to improve low energy.

Physical Causes

Tired of feeling tired and run down? If so, you’d be wise to look at both physical and other common causes for low energy. A physical cause can be discovered by your physician. The more common of these physical causes I would consider are these:

  • Low thyroid hormone.
  • Congestive heart failure (lack of blood-flow capacity).
  • Anemia (lack of oxygen-carrying capacity).
  • Adrenal fatigue (lack of cortisol).
  • Chronic viral infection (such as hepatitis C).
  • Insomnia (with resultant daytime fatigue).
  • Hypoglycemia (transient low blood sugar spells).
  • Overweight.
  • Too much refined/processed food and lack of whole foods/fresh produce.

Eating poorly is the most common physical cause for low energy. It goes hand in hand with a sedentary lifestyle.

Shift to better eating by habits by fresh juice feasting and drinking lots of fruit smoothies. (You can add nuts, eggs and stevia to make smoothies into complete meals.)

For better nutrition, go off these particular food categories in particular: dairy, refined sugar and bread products. Then get yourself an exercise routine with great music (iPod shuffles cost less than $50), and you’ll see your energy spiral upward for sure.

Although physical causes for low energy can slow you down, behavioral and emotional sources most commonly are to blame for zapping energy.

Energy Zappers

What’s in your mind, your feelings and, as result, in every cell of your body is usually the cause of low energy. What you think and how you feel are your reality.

When you first open your eyes in the morning, there is a “feeling tone.” It’s that moment when you are first aware that a new day is upon you. Notice the feeling at that moment, and you will discover if mood is to blame for low energy. A happy feeling tells you that your mood is generally good. Alternatively, a feeling of uncertainty or fear tells you that your mood deserves a boost. Be honest with yourself.

You can shift into a feeling tone of confidence and happiness, which will translate into more energy if mood is your main reason for low energy.

Here’s how: The five minutes when you first wake up are vital to the entire day. Visualize what makes you really happy. Keep your focus on it and allow good feelings to flow into your body. Imagine yourself doing and loving the performance of what brings you joy.

Be sure to focus on the good feelings while you see this picture in your mind. This requires letting go of doubts that what you visualize can be a reality, and it allows fulfilling possibilities to flow into you. Even if you spend only a few moments dreaming about happiness, your dreams eventually take some form of reality.

This gives you the energy to know you are following a passion you really enjoy. The emotional fuel for this energy is a renewable resource. Physical energy may seem to run down as we age, but emotional energy can increase.

Relationships

Think about the relationship that is the one that dominates your feeling tone. If you have at least one good relationship in your life, you can focus on that one and let the good feelings from it flood your mind and body. At the same time, let go of the fight inside you toward all others, because holding on to that fight drains your energy.

Let’s imagine you and your spouse decide to go out for the evening together. You both have plenty of energy while you are preparing yourselves for the evening. Your spouse is even playing upbeat music. As you start your drive together to the city, however, a negative feeling (from a discussion) is thrown into your enthusiasm and suddenly your energy drops. You go to dinner; but instead of going dancing with friends afterward as planned, you both decide to just go home to bed early.

What killed your physical energy? Did you let your discussion turn into negative feelings? It is easy to create a bad mood between you when a simple sentence is spoken without caution, turning into ill feelings that kill your energy. Had you both simply not taken offense (let it go, let the other person be “right” and keep focused on the positive), such energy-draining moods would never develop. The perfect relationship can be the one that takes time and patience and soon becomes a source of emotional fuel.

Other ways that your energy can be drained:

  • Being over-committed with duties and responsibilities.
  • Allowing others’ expectations to run your life.
  • Believing another’s critical views of you.
  • Guilt and shame. (Remember that your past is only for you to learn from; it’s not true of you now, if you keep it in perspective.)
  • Comparing yourself (with envy) to others’ good fortune, then criticizing yourself.
  • Worry or chronic fear.

I’m sure there are a multitude of distressing feelings that can drain energy. You must be willing to take an honest look at them and free yourself. Then, you’ll have passion and energy again. You need to experience pleasure and fun often. Great music, great friends, new experiences, prayers with feeling and positive anticipation will fuel your energy.

So do like me….

The night before plan your next day.

Do this at least 3o minutes before sleep …..

Listen to relaxing music, read a  book, meditate …one or all will help you unwind 🙂

Most important….

Allow your mind to recharge just as your body needs to. So take a moment in the morning to deep breathe and visualize your day of success…Yes, I said day of s success !

At lunch, take at least 5 to 10 minutes to deep breathe and if possible a short recharge nap instead of that coffee.

End of day, unwind with a relaxing walk, some yoga, whatever you like to do.

Here’s to enjoying a Boundrylessly Happy, Healthy, and Productive New Year !!

 

 

 

Enter the Ninth Gate Illuminating your Shadow ~

Engage the You within Your Shadow ~

Engage the You within Your Shadow ~

Hi Folks,

Hope you’ve enjoyed a Great week.

This time let’s talk about shining the light on your shadow.

Think of the shadow as energy that has been used for your perceived self image, yet not allowing you to enjoy getting to really know You ~

Reason use the word “perceived” is many times our self image is formed from what we feel our image “should be” instead of getting really getting to know ourselves.

By releasing energy used to defend and protect our self created self image…. You will find renewed energy.

Believe-In-You

Believe-In-You

First, acknowledge previously a need to place your energy into this self image.

Next, acknowledge Now, it is unnecessary to direct your energy to this.

Continuing to acknowledge that by releasing your bound up energy will come greater understanding of your true self, humility to learn and grow from mistakes not dreading them, and then finding the compassion for both learning more about the amazingly wonderful You while sharing this compassion of exploring, living, learning with those around you.

Enjoy the wondrous journey of Illuminating Your Creative Artist within !

Illuminate the Creative You !

Illuminate the Creative You !

Experiencing the lesson of the Ninth Gate knowing your true self … not what has been imposed on you by society, job, or self doubt. Truly growing through realizing what was once your shadow, is actually another incredible part of what makes you …  YOU ~

Illuminate Inner You and Know Yourself

Illuminate Inner You and Know Yourself