• Categories

  • Recent Posts

  • Archives

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 !!

2014 Success Tips – Part 2

How Bad to You Want your Dream ? !

How Bad do You Want your Dream ? !

Hey there Folks,

Here is the second part of Success tips for attaining your 2014 goals.

Remember, you don’t have to jump in and try doing all these tips in one day.

You could start by adding one tip a day, or even a week. Then before you know it….

You’ll have built up a Momentum of Success that helps carry you toward your goals.

Well, without further ado, here’s some more tips for ya …..

Keeping a journal is like the phrase “Preparation Meets Opportunity”, with a journal, ; one for your planning, scheduling, and working ideas. The other for your big ideas, thoughts, and Personal goals.

Things become more REAL when you take the time to write them down.

You’re taking the time to Think it, Write it, AND Read it.  3 important steps of ANY plan. Get in the habit of writing everything down.

Have a To-Do List? Write it down!

Have a Goal? Write it down!

Have a Dream? Write it down!

 

Measure stuff.

If it’s important enough for you to be spending your time on, then it needs to be measured. SO….. Get in the habit of measuring your actions and results, you’ll develop a playbook for what works and what doesn’t.

Do it in 90 … of course you know I mean your work … Right !

Schedule tasks into blocks of time. Respect the time you sit in front of the computer.

It’s amazing how quickly time can zip by if you’re not disciplined in this respect. There are thousands of distractions online (Facebook, YouTube, Email, etc).

Keep a stopwatch nearby. Focus on a 90 minute blocks of work. Once your 90 minutes are up, take an “active” break (exercise to get your blood pumping).

Not only will you get a lot more done, but you will find your work much more fulfilling and rewarding.

 

Equally Important … Take active breaks.

In between those 90 minutes of Doing It time …. take “active” breaks in between your 90 minute blocks of work.

This doesn’t need to be anything extreme, maybe just some light stretching and walking to get your blood pumping.

If still in between work, make sure the activity you do doesn’t take you away from getting back and finishing the job at hand.

 

Wake up early.

This reminds me of the phrase; “The early bird catches the worm”.  It can be tough for many people, but if you study extremely successful people, you’ll quickly discover that the great majority have the habit of waking up early in the morning before the rest of the world.

 

This is ALWAYS important and helps keep us and the world in perspective…..Put your family first.

Here’s a big one to lay on you …

Always put family first, even if the only family you’ve got is close friends.

When you focus on serving and doing things for others, outside your own personal gain, you’ll quickly discover you feel a lot more fulfilled and accomplished.

Finding you purpose often has to do with this habit.

 

Work harder than your competition.

Success is inevitable if you constantly outwork your competition. Make this your mantra and you’ll find yourself reaching your goals at record speed!

If it doesn't challenge you ... It won't change you !

If it doesn’t challenge you … It won’t change you !

 

Use a big white board.

This habit is probably my favorite out of the whole list!

In fact, I’ve got not one but TWO white boards. One is a calendar white board to write daily goals on, while the other is your standard white board to write or draw….YES I said draw…..since our brains work amazingly well with pictures (Google It on “Mind Mapping”)

Use a giant white board to keep your goals close and visible to you while working.

When you goals become crystal clear in your mind, it becomes so much easier to attain them.

 

Share your dream…don’t just visualize…. VERBALIZE !!

Get in the habit of speaking your dreams and goals out loud.

Speaking your dreams gives them life!

This habit becomes even more powerful when the sharing takes place among like minded people.

Surround yourself with people who Inspire and Motivate you.

Surround yourself with people who will build you up. If people around you are constantly tearing you down, then separate yourself from that environment as quickly as possible.

Remember, you will become the average of the five people you hang out with the most.

 

Remember…. Keep a healthy body.

Another Big One…. yet so often forgotten!

Believe it or not, a healthy body is tied to your wallet.

It becomes really hard to maintain a healthy mind when your body, your mind’s home, isn’t working properly !

 

Spend your money only on things that will fuel your dream.

Best, especially at first,  to avoid spending your money on “things” such as cars, clothes, vacations, etc.

Instead, invest your money into personal development along with those things that will fuel your business growth!

 

Every Successful person has done this one … Make a sacrifice !

Attaining success is all about delayed gratification!

Get in the habit of sacrificing “things” in order to acquire the life you so desire!

The road to success isn’t one of luxury and excess! Instead, it’s all about learning about self-control, sacrifice, hard work and discipline!

 

Remember to do this each month…. Review your journals .. they are one of your Best Friends !

Get in the habit of writing in a journal …. then … reviewing what you’ve written. This helps you materialize your thoughts.

 

Always finish your day with what I like to call…. Attitude of Gratitude. Again, using your journal, write down five things you’re thankful for today. 

Develop a habit of being grateful. It’s proven that people who are happy and grateful achieve far more than negative and pessimistic people!

Count your blessings. The mind is a powerful thing. When focused on the right things (your blessings), it has a way of multiplying what it focuses on.

Most of all, each day, remember to FEEL the Rain ~

Remember to Feel the Rain ~
Remember to Feel the Rain ~

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 !

 

Share this:

Is your fitness Life in Balance – Let’s find out !

Image

Hi Folks,

As usual, been traveling for work, however, wanted to share this with you that had me thinking.

Just like life, it is good to have balance in our fitness. 

It was in high school that got truly serious about fitness. Doing daily pushups, chinups, and hiking alternated with run – walking (which later evolved into my new interest…. Hill Sprints!).

However, with time, realized need more balance in life. So began daily planning to start my day, and deloading at the end of the day to relax. Then not long ago, realized just like life, my fitness needed to be more balanced to achieve my goals. 

Here’s some suggestions that I hope will help you too.  🙂

Let’s begin with this question …What is balanced fitness?

Essentially, I consider balanced fitness as fitness challenges, that strengthens, stretches and restores the body and mind with a range of motion..what I call Mind – Body Fitness.

Balanced fitness is really no silver bullet fitness solution. Instead, a balanced approach to fitness incorporates a variety of fitness techniques, sports and movement into your overall health regime.

Remember…. It’s important not confuse balance with perfection!

With fitness fads, as with fad diets, it’s tempting to follow a strict regimen with an “all-or-nothing” approach. Instead, balanced fitness encourages listening to your body, developing a healthy relationship with your body and using your fitness regimen to support health and healing instead of focusing on strict goals that may harm the body.

Image

Ready to dive in?!

Here’s  what I consider some key ingredients that you’ll want to include in your balanced fitness plan. 

1. Moderate cardio/endurance/aerobic exercise.

You’re probably familiar with this one. Slow-paced biking, walking, swimming, etc. all fall into this category. Often thought to be the cornerstone of fitness, this area is generally given the most attention. However, though regular cardio is an important element of fitness, it’s important to not over do it. Beware! Too much cardio can actually wear out the body, increase inflammation, burn muscle and cause weight gain in the long run. A few hours of “slow-go” cardio a week is plenty for most people. Also, be sure to mix it up with a variety of different sports and activities!

2. High-intensity exercise.

Many of us neglect this key piece of the fitness puzzle. Did you know that a short blast of intense exercise is a powerful fitness tool that strengthens the heart, lungs, bones and immune system, not to mention trains the body to burn excess fat, increase muscle, and prevent injury by improving joint strength? Welcome to the world of sprints, high-speed jumping jacks, quick sit-ups, burpees and fast-paced sports such as soccer or rugby. The best part? Pushing yourself to the limit means you can spend less time working out while still reaching peek athletic performance. Integrating a few high-intensity sessions into your fitness routine each week will bump your degree of fitness to new heights.

3. Yoga.

The physical and emotional benefits within yoga are so endless: strength, balance, flexibility, healthy joints, mental control, stress reduction and restoration. Don’t be afraid to experiment with different yoga styles and move your body in a variety of ways. A Kundalini class will affect your body much differently than a stand-up paddle-board class.

4.Strength training or body resistance exercise.

Unless you regularly practice ashtanga or some other athletic yoga style, you’ll want to incorporate this element into your fitness routine as well. Try adding some kind of resistance exercises to your fitness routine. To tone and strengthen your body, heavy weights aren’t necessary (unless you’re looking to build muscle). Another example is doing bodyweight exercises at home, or even better outdoors to enjoy the fresh air!!    

Either will help your muscles, while strengthening bones, boosting metabolism,as well.

 

Though being active is Great for our body and Mind….this next step is equally important in a Balanced Fitness Life.

5. Restoration and rest.

Most of you will be happy to hear that balanced fitness includes rest days! It’s essential to let your body recover from intense workouts. You can even enhance rest days by treating your body to a restorative yoga session, often called the dessert of yoga. Incorporating rest and restoration is key to balanced fitness. In fact, lack of rest (over-exercising) can be as damaging as lack of exercise. Exercise addicts, take note!

Take a moment to consider which if these areas you might be neglecting. Perhaps you need to integrate more high-intensity exercise into your regimen, or maybe restorative yoga and rest need to be priorities. Listen to your body, and do your best to incorporate these five elements of fitness into your life. You might be delighted to find that a balanced fitness regimen keeps your body and mind engaged, inspired, and on track, while helping you feel and look your best.

 

Take away from this is…move, enjoy, both stimulating your Body and Mind, while also including times to simply Breathe, Reflect…and Enjoy those Golden Moments within your day.

It is my hope this article will help you in balancing fitness to enjoy Life ever more Fully !!

Here’s to Living a Balanced – Happy – Healthy Boundryless Life !!  😀

 

Image

Don’t worry ~ Be Happy !

 

Don't Worry ~ Be Happy !

Don’t Worry ~ Be Happy !

Hi Folks,

Most of us have heard that phrase from the title.

Here now are some ideas to help you get there and enjoy the journey too 😉

We all experience moments of insecurity, frustration, stress and even depression, but for some of us, these moments last longer than others.

Whenever I feel out of alignment, I to get back in-tune  I try these steps of highly happy and successful people, but I’ve changed it a little to be in the present tense, so it becomes a go-to list to pull anyone into a happier state. Maybe it can help you through a tough time.

1. Stop worrying, if it supposed to happen it will.

 

2. Allow yourself to be a beginner. No one starts off being excellent.

 

3. Don’t let your happiness depend on anything outside of yourself.

 

4. Stay close to everything that makes you feel alive.

 

6. Surround yourself with people who see your greatness.

 

7. Make peace with your past.

 

8. See all setbacks as growth and expansive opportunities.

 

9. Comparing yourself to others will hurt your health and steal your joy.

 

10. Don’t give up, EVER.

 

11. You always have a choice.

 

12. Stop chasing what’s not working.

 

13. Believe wholeheartedly in miracles.

 

14. Don’t postpone joy.

 

15. Trust the universe, there is a plan greater than yours.

 

16. Wake up every morning with a grateful heart.

 

17. Remember things take time.

 

18. Always trust your gut.

 

19. No need to change people; just love them for who they are.

 

20. Don’t resist change.

 

21. Forgive yourself.

 

22. Your life is a creative adventure.

 

23. Release expectations and enjoy the journey, there is no destination.

 

24. Just do you.

 

25. You’re not broken or damaged. You are perfect just the way you are.

So, next time your day is getting you down, you feel there’s not enough hours in the day to rush and get everything done.

Go back to this list…..or do what I like to do…for a month do one new step each day for 25 days….Enjoy and Be Happy !

Wishing you all enjoy a Boundrlyessly Happy Life !!  😀

Happiness starts Within ~

Happiness starts Within ~

More Productive in Less Time ~ Enjoy Life More !

Enjoy Living More ~

Enjoy Living More ~

Hi Folks,

Today I want to share some productivity tips that will help you get 8 hours of work done in 4 hours.

If you’re like most people, then you probably only get a few hours of impactful work done in an 8-hour period.

Do you ever spend your day in an unproductive state of constant distractions…

…jumping from one task to another…

…with your email inbox open and constantly interrupting you…

And then, you look up and the day is over.

And you d didn’t even get the most important stuff done.

Have you ever experienced this?

I sure have.

Let’s look at some strategies that have really helped me super-charge my productivity (in addition to the “eating that frog” strategy that I’ve discussed in several lessons).

By using these strategies, I now get more done in 4 hours than I used to get done in 12.

Start using a countdown timer.

Whenever I’m really trying to focus on a critical project, I set a countdown timer for 60 minutes, and then work on that project without any distractions during that period.

I find that using a timer is a very effective strategy…

…because when you see the timer counting down and you have committed to yourself that you are going to focus, you end up accomplishing amazing things during that specific focus period.

Once the timer goes off, you can either take a break, or re-set it for another focused period.

I generally use an egg timer or the timer on my computer (use it to time productivity time  AND exercise time ;).

But there are other types of timers you can use too, such as a timer on your iPhone or mobile device.

You can use whatever type you prefer.

Still….Highly recommend that you give this strategy a try.

Limit your email and voice mail to specific times during the day.

If you keep your email open all day long, you will constantly be distracted with reading and responding to messages.

It is far more productive to just check your email one or two times per day, and to keep it closed during the other times.

This strategy alone has doubled my personal productivity.

 

In addition to limiting the times each day when you check email, you can also use autoresponders to let people know exactly when they should expect to hear from you.

If you are out on vacation, for example, set an autoresponder to let people know that you will not get back to them until the date you return.

You can also use autoresponders to let people know what times of the day you generally respond to emails, so you don’t worry about them thinking you are unresponsive if they haven’t heard from you in an hour or two.

You can even put instructions on ways they can help address their own issue independently of you, such as to call your assistant, visit a certain web site to schedule time on your calendar, etc.

Autoresponders can be a fantastic tool for managing the expectations of people you work with, so you can spend more time being super-productive instead of getting lost in your inbox all day.

Review these 3 productivity tips again.

See which ones you can implement for yourself.

Here’s to being Boundrylessly Productive to Enjoy more of Life

Enjoy More of Life by being Productive Like Me !!

Enjoy More of Life by being Productive Like Me !!

Increase your IQ ~ Easy as One, Two, Three !

Hi Folks,
After an exhilarating workout in the park, relaxed with some Qigong and Tai Chi.

Later, our group met for some morning tea with breakfast.

Of course, we got to chatting right away.

The topic was on how to improve our IQ, especially us “Young at Heart” folks   😉

Here’s more …

Continuously increasing our IQ is a goal for every person who
wants to succeed in life. Most of the leading positions and high
paying jobs are occupied by capable persons, with incredibly high IQ’s.

The reason for this is simple: the higher your IQ is, the smarter you are
and thus, the better equipped you are to pursue your goals. So, if you are
dreaming about becoming an important person, get out of that reverie state and
start improving your intelligence so that you can compete with others
who want the same things you want!

There are many things which you can do in order to increase your IQ
and make your brain work faster and more efficiently.

Number one on the list is sleep. Most modern people have problems
with sleep: whether they do not get enough of it or its quality is very low.

This problem also affects the way in which the brain functions, so it is highly
necessary that you solve your sleep issues if you want your intellectual
capabilities to improve.

Second , include meditation in your daily routine. This will maintain your brain
focus and will increase its capacity of storing new information.

Other techniques of relaxation are also welcomed..
The more relaxed you are, the more your brain will be
ready to cooperate.

The third way in which you can improve your intelligence is by reading extensively.
This will improve your vocabulary and will challenge your brain to penetrate a
world with which it is not familiar.

Thus, the imagination is stimulated.

No matter what types of books you read, it is recommended that you take just short breaks
between your readings, so that you are always pushing your brain into learning while  increasing
its capacities more and more. It’s as easy as just picking up a good book and start reading.

Last, but not least, it is highly important to include in your daily health habit food which will
stimulate your brain while helping  it to accumulate more and more information.

Now, here are a few natural foods and herbs to help that brain of yours.

Fish and Fish oils. The type of fat we eat is very important for a healthy performance brain. 60% of the brain’s solid matter is composed of essential fatty acids. Omega-3 fats found in cold-water fish make up a large portion of the communicating membranes of the brain. Brain cells must constantly refresh themselves with a new supply of fatty acids.

brain food 300x225 IQ Foods: Top 10 Brain Health Foods

Ginkgo Biloba has been found to increase circulation and oxygen delivery to the brain. But it also appears to have strong antioxidant powers, protecting brain cells from harmful molecules called free radicals.

Ginkgo-Biloba tree leaves

Ginkgo-Biloba tree leaves

Eggs The incredible edible egg appears to do incredulous things for your brain. Whole eggs are not only high in protein, and low in calories, but they are also rich in Vitamin E, omega-3 fatty acids and B vitamins. B vitamins may help prevent inflammation and aid in the new brain cell development. Look for eggs such as Eggland’s Best Eggs, or other “higher” omega-3 fatty acids eggs (they even taste better). Recommendation: 4 whole eggs per week.

Free Range Eggs

Free Range Eggs

Tomatoes. There is good evidence to suggest that lycopene, a powerful antioxidant found in tomatoes, could help protect against the kind of free radical damage to cells, which occurs in the development of dementia, particularly Alzheimer’s.

Tomatoes

Tomatoes

Grapefruits are a rich source of Vitamins A, B1 and C, which help to neutralize the acidic effects of food, which are harmful to the nerve system. One feels refreshed and alert if consume regularly. Oranges and lemons achieve the same effects too.

Grapefruit

Grapefruit

Seeds. Like nuts, many seeds and nuts can boost your mood and brainpower. Sunflower seeds contain tryptophan, an important amino acid that the brain converts to seratonin, which is a natural way to relieve mild depression and insomnia. Additionally, sunflower seeds are high in thiamine, an important B vitamin, which increases memory and cognitive function.

Seeds

Seeds

Nuts. A study published in the American Journal of Epidemiology suggests that a good intake of vitamin E might help to prevent poor memory. Nuts are a great source of vitamin E along with leafy green vegetables, seeds, eggs, brown rice and wholegrains.

Nuts

Nuts

Sage. Sage has long had a reputation for improving memory and although most studies focus on sage as an essential oil, it could be worth adding fresh sage to your diet, too.  Such as in salad or even with meat dishes.

Grow your own Sage

Grow your own Sage

Chocolate: Last (and arguably least beneficial) is cocoa beans, which contain the flavanol epicatechin and antioxidants. Dark chocolate is best, and avoid candy bars with lots of added sugars. Also, recent research suggests that chocolate can improve memory. You can even enjoy it at some spas now or just enjoy some hot coco or chocolate bar. That chocolate spa looks intriguing  😉

Enjoy that Dark Chocolate

Enjoy that Dark Chocolate

So enjoy these fun AND delicious ways to a better IQ  as well as a Boundrylessly Healthy Life !!