Staying Positive

Having trouble staying positive ? It seems like everyday our minds can come up with a reason to get us in a funk. Here is a simple effective trick to use:

When you inhale through your nose you will feel a slight cool sensation. When you exhale you will feel a warm sensation. When you "feel" the breath for that moment without a pause in between the breath you actually stop 'thinking' for brief period of time.

When negative thoughts come up switch your awareness to the feeling of your breath; this will help ease the intensity of the negative thought.

Seasonal Allergies ?

If you have seasonal allergies like I do it can be a real pain and throw off your body.

Try taking a natural alternative supplement to help out. I've had some great success with an Eyebright complex from Natures Way that contains goldenseal and cayenne pepper; both which are known to combat seasonal allergies.

Love Salmon ?

If you enjoy eating Salmon and recognize the beneficial properties of omega oils it offers
remember to ask the restaurant if they are serving "wild caught" salmon. This is a much healthier choice because of the reduced pollutants/contaminants found in farm raised salmon.

Hair Loss supplements/foods of the week.

Most men and women are going to experience some hair loss and/or greying beginning in their mid thirties or early 40's.

Some vitamins to target to prevent or possibly improve this are specifically Biotin and MSM. Both of these have properties that enhance qualities of skin, hair and nails. MSM is a sulphur that is also good for joint health and reducing inflammation.

Other food sources to consider are Flax Seeds/Oil, wheat germ and brewers yeast.
Brewers yeast and wheat germ both contain naturally occurring B vitamins that will help keep hair growing strong.

Mix these ingredients in your protein shake or sprinkle them on your cereal/oatmeal.

Issues with grey hair or balding ? Superfood of the week: Blackstrap Molasses

Men and women both experience issues with grey hair and balding. Men in particular are prone to Androgenic Alopecia ( male pattern baldness ).

Blackstrap Molasses is an excellent food source to combat grey hair and thinning.

This natural sweetener is loaded with copper, iron, calcium and potassium. All neccessary nutrients to prevent balding and grey hair.

Try adding a tablespoon of Molasses to your oatmeal, coffee or cereal in the morning...or eat it plain.

Target 1-2 tablespoons a day.

Trying to put on SIZE ?

Looking to get BIG ? Generally speaking you need to lower the amount of reps for each set that you do. Stick to this principle even if the weight is to "light". Example: when doing a Bench Press for 3 sets, perform 3 sets of 5 reps even if the weight is "light". As a rule of thumb keep your sets between 4-8 reps to help build size. To avoid injury begin with lighter weights but do not go over 8 reps. You can cycle this phase anywhere from 2-3 months depending on your goals. Remember: Getting Big requires more food/calories to build muscle so eat up!

Supplements ?

Should I take supplements or do I rely on a healthy diet to meet all my requirements ? As a general rule of thumb take the most natural/organic supplements possible. The 'designer' products with fancy labels that have artificial sweeteners and fillers are basically a bunch of crap and your body will not be able to process it. Look for products that have sweeteners such as Stevia Leaf instead of artificial flavors. When shopping for supplements take a look at Vitacost.com for reduced costs compared to Whole Foods or GNC.