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Enjoy a Healthy Body and Mind

Healthy lifestyle

Hello Folks,

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

 

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

Lawrence Neal__Corporate Warrior

 

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

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


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

 

Additional links for you:

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

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

 

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Are you Fear setting or Goal setting?

Seneca-Quotes

Hello Folks,

Hope all of you are enjoying the weekend and to help you prep for next week here’s a great article by Tim Ferriss about Fear setting. Here’s an excerpt to show how important it can be for your Success –

“I do an exercise called “fear-setting” at least once a quarter, often once a month. It is the most powerful exercise I do.  Fear-setting has produced my biggest business and personal successes, as well as repeatedly helped me to avoid catastrophic mistakes.”

Most people thing that setting a goal, makes it attainable. What truly makes this a good way of achieving success is facing, defining, then taking action to go beyond it.

Some examples cited include: “Bill Belichick, head coach of the New England Patriots, who has the all-time NFL record for Super Bowl titles. And stoicism has spread like wildfire in the top of the NFL ranks as a means of mental toughness training in the last few years.”

quote-there-is-an-old-saying-about-the-strength-of-the-wolf-is-the-pack-and-i-think-there-bill-belichick-69-88-55

Another example cited; “You might not think of the Founding Fathers — Thomas Jefferson, John Adams, George Washington to name but three students of stoicism. George Washington actually had a play about a Stoic — this was “Cato, a Tragedy” — performed for his troops at Valley Forge to keep them motivated.”

 

Some key points are

The Power of Pessimism: Defining the Nightmare

Conquering Fear = Defining Fear

Uncovering Fear Disguised as Optimism

To learn more go to the link here – Fear setting

Remember these wise words of Seneca: “We suffer more often in imagination than in reality.”

Imagination__Reality

Another post you may like is “The Tao of Seneca: Letter from a Stoic Master” here

Here’s to Living a Boundrlyless Life through Fear Setting!

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 !!

 

 

3 Things I Tell Anyone Who’s Trying To Get Fit, Strong & Live Longer

Ben Greenfield

Ben Greenfield

Hi Folks,

Here’s a great post by one of my favorites Ben Greenfield ~ Enjoy !!

As a successful fitness trainer — I get a lot of questions about how people can become healthier versions of themselves. Most of the time, they want to know the absolute fastest way to lose weight, tone up, build muscle or as I like to call it, become “superhuman.” In case you’re wondering the same thing — here are a few ways to get started.

1. You should only sit down to eat.

Most of us plant our butts in a chair for 8 hours a day, then begin or end the day with some exercise designed to combat the damage done all day long, an approach that may not reduce your cardiovascular risk factors by much.

The simple solution? “Fool” your body into engaging in low-intensity levels of physical activity all day long. I practice this by only sitting down during the day when it’s time to eat (an exception is flying on an airplane, or sitting in a train or car).

Otherwise, the rest of the day, you should choose to lunge, kneel, lay on your stomach, lay on your back, stand, lean, etc. You’ll be surprised at how difficult this habit can be at first, and how you’re probably sitting far, far more than you thought you were. Watch this video of the myriad of positions I maintain all day long in my home office.

2. Trade long, hot showers for short, cold ones.

I take two 2-5-minute cold showers each day, and one longer 15-30-minute cold soak or cold water swim each week. Why? In the book “Anti-Fragile,” the author, Nassim Taleb, discusses how as your bones and muscles become stronger when subjected to variety, stress and tension. Many other elements of your life can benefit from mild amounts stress, disorder, volatility and turmoil as well.

The technical term for this is hormesis, which is the term to describe favorable biological responses to some stress exposure. In other words, by exposing yourself to discomfort, you bounce back stronger and you become more resilient to stress.

For example, refrigerators have not always been a luxury of humankind, so it’s OK to sometimes be hungry and fast, and sometimes eat completely random meals you’d normally never eat (breakfast for dinner, anyone?).

Sometimes lions and bears jump out and chase you — so it’s OK to skip that aerobic bike ride and instead do a short, intense, four-minute Tabata set — and vice versa. Be uncomfortable. Expose your body to occasional, sane amounts of natural stress and disorder. This will fight fragility, keep you alive and vibrant, and allow your lungs, muscles and heart to overcome gradually adapting to the demands you place upon them.

Trading hot showers for cold ones is a great way to launch into some natural hormetic stress. Two of my favorite ways to use temperature to elevate your body and make yourself “anti-fragile” are cold exposure with cold showers, temperatures, baths and soaks and alternately, heat exposure with weekly 20-45-minute visits to a sauna or steam room. A very simple way to get started with developing a less fragile body is to give yourself a 30-day challenge of not touching the hot water handle in your shower or bath. That’s it. See what happens.

3. Quit running marathons.

And by this I mean don’t exercise too hard. If you study the habits of the longest-living populations (the new book “Blue Zones” by Dan Buettner is a great introduction), you won’t find them doing CrossFit, P90X, Beach Body Insanity or any kind of daily extreme exercise. Instead, you’ll see low levels of mild physical activity such as walking, gardening, and standing throughout the day.

That’s right: the world’s longest-living people didn’t pump iron or run marathons and triathlons. Instead, they dwell in environments that nudge them into moving without thinking about it. So here’s the takeaway message: My habits of extreme obstacle racing, triathlons and hard-exercise sessions are not making me live longer and could even be taking hours, days or weeks off my life.

Because of this, you should reframe your perspective on physical activity. Don’t fool yourself into thinking that hard exercise is the key to longevity. Will it help you get fit and strong? Sure. But so will gardening, cleaning your house, building a rock wall, walking or riding your bicycle to work and hiking in the forest.

Ultimately, if you want to get fit, strong and live longer, begin with habits that are small, sustainable and do-able: sit to eat, tweak your temps, and reframe your perspective on exercise.

Hope you enjoyed this repost of Ben Greendfield’s tips and let us know what you do to keep fit !!

Here’s to a Boundryless Fit, Strong and Living Healthy !

Healthy Lifestyle

Healthy Lifestyle

You should be Drinking more !

Enjoying a Healthy Life

Enjoying a Healthy Life

Hey folks,

The title is not really about drinking more alcohol put more healthy beverages.

Here’s today’s Drink for your Health beverage ~

To prepare the drink takes one beetroot, two carrots and an apple.
The infusion of beetroot, carrot and apple eliminate bad cells in the body and slows their growth. It should be consumed three months, and health is currently improving.

You’re going to need:  ​​

Apples

   Apples

Beets

Beets

Carrots

Carrots

One beet

Two carrots

And an apple.

Preparation of beverage: 

Beetroot, carrot and apple cut into slices. With juicer, squeeze juice from beets. Allow to stand for an hour in a glass jar in the fridge. After that, add the squeezed juice of carrots and apples. Consume 30-40 minutes before breakfast.

Important: do not mix all components at once. The first is prepared beet juice, which must sit for a while in the fridge in an open glass vessel. Thus eliminate some harmful substances beetroot, which may cause nausea, vomiting, dizziness. When these substances come into reaction with oxygen – are losing their properties and do not cause side effects.

This miraculous potion is very effective in the following diseases:
– Prevention of development of cancer cells.

– Prevention of diseases of the liver, kidney, pancreas, as well as help in the healing of ulcers.

– Strengthens the immune system, eliminate toxins, and improves bowel movements.

– Eliminates bad breath.

– Reduces menstrual pain.

– Enhances content of erythrocytes in the blood and reduces cholesterol levels.

– Lowers the pressure and normalize the situation of the blood vessels.

– It is useful in hipoterioze – thyroid disease, caused by iodine deficiency in the body.

– Improves complexion and rejuvenating the skin becomes radiant and healthy.

– It is very effective to lose weight.

Here’s a toast to enjoying a Boundrylessly Happy & Healthy Life !!

Healthy Drink

Healthy Drink

Enjoy Routine

Enjoy Life__No matter what happens

Enjoy Life__No matter what happens

Hi Folks,

Today is short post on creating a routine that brings you Happiness.

We can’t always travel the world or win a million bucks. The secret is finding the unusual, small routines that will bring you joy every day. Here are 10 that can indeed make a big difference in your overall attitude and enjoyment throughout the day.

If you need time for yourself, tell people “I’m busy” – it’s a legitimate excuse.

“In a world of distraction and competing demands, mental focus is a scarce yet precious commodity. If you want more of it, you will have to be intentional about getting it.”
– Michael Hyatt

It’s easy to get so caught up in pleasing people that you forget to take care of yourself. Take the time you need to make sure your health doesn’t suffer on account of others demanding your attention.

Once you get off work, stop checking your email – rarely is anything so dire that it can’t be left until the morning.

“BIF stands for “before I forget” and refers to emails sent on evenings or weekends out of fear of forgetting a to-do or follow-up. This sets a mutual expectation of 24/7 work hours and causes a plethora of problems.”
– Tim Ferriss

Unless you own a business, your evenings are your own – this is time for your family, your friends and yourself. Stop letting work interfere with your personal life.

Give yourself permission to buy any book you want at any time – it’s an investment in you. Now read them.

“If a man empties his purse into his head, no man can take it away from him. An investment in knowledge always pays the best interest.”
– Benjamin Franklin

Reading might be one of the most important things you can do to better yourself. It’s the wisdom of brilliant minds condensed down to a $20 and 2-day commitment. Give yourself that luxury because ultimately, it’s an investment.

Drive with the windows down and the music up. If people look, just smile and start dancing.

“You’ve gotta dance like there’s nobody watching, love like you’ll never be hurt, sing like there’s nobody listening, nd live like it’s heaven on earth.”
– William W. Purkey

How long has it been? Let your hair down, stick your head out and watch yourself break into a smile. There’s nothing quite like it, and it’s the simplest way to feel free and let loose.

Leave a note on a napkin with a large tip – you’d be surprised how much that means.

“We are most alive when we are loving and actively giving of ourselves because we were made to do these things.”
– Frances Chan

This may mean paying an extra $10 – that you can afford – for a meal that doesn’t quite warrant that amount of a tip. But you may have just made someone’s night. Let them know that someone cares and appreciates their service.

Get plenty of rest each night – it’s crucial to your health, sanity, productivity and attitude.

“A good night’s sleep has immediate effects on our productivity, and, best of all, it can even help us keep our other resolutions.”
– Sendhil Mullainathan, professor at Harvard

Sleep is more important than people give it credit for. It’s your body’s way of cleaning the mind. Anyone who believes sleep is for the weak, is misguided in their understanding of your body’s limits and needs.

Write down your thoughts for 10 minutes a day – it helps you formulate cohesive thoughts.

“Once we get those muddy, maddening, confusing thoughts [nebulous worries, jitters, and preoccupations] on the page, we face our day with clearer eyes.”
– Julia Cameron

It’s not much – just 10 minutes – but it trains your mind to put feelings and thoughts into tight little packages that can be better understood by the reader and yourself. You might be surprised what you find out about yourself!

Create uninterruptable routines for the first hour of the day.

“Morning is an important time of day, because how you spend your morning can often tell you what kind of day you are going to have.”
– Lemony Snicket, “The Blank Book”

Mornings are crucial – they dictate your attitude, your perceptions and your energy for the day. Give yourself the gift of a predictable, enjoyable, rejuvenating morning routine. No stress. No screens. No interruptions.

Doodle. In meetings, over dinner, during a movie, at the park… just doodle.

“The very act of creating a Doodle necessarily engages the mind. Doodling IS thinking, soldiers, it’s just thinking in disguise.”
– Sunni Brown

Doodles are a great way to visualize your conscious and subconscious thoughts and put your mind in a trance-like state that fosters creativity and innovation. It’s not just for children – whip out that pen in the next board meeting and let your calm creativity take over.

Quit whatever doesn’t add value to your life.

“The ability to simplify means to eliminate the unnecessary so that the necessary may speak.”
– Hans Hofmann, Introduction to the Bootstrap, 1993

Why waste precious hours of your life on activities that don’t add value to your life? Make room for the things that matter by eliminating the things which don’t. Simplicity is a freeing way to live.

Hoping these new posts on improving your life, be more productive, and Enjoy Life.

Welcome your comments, suggestions, and ideas to help make this place better for all of you.

Here’s to Enjoying a Richer Boundryless Life !!