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When you take on any new type of eating lifestyle, it can seem overwhelming figuring out what foods you “can” and “cannot” or “should” and “should not” be eating. Even more so, it can be confusing if you don’t understand the reasons why certain foods are good for you to eat and while others are best just in moderation. The Paleo diet is no exception. There are many foods that are considered Paleo‐friendly but that are also the basic “meat” of the eating lifestyle (no pun intended). Here are a list of some of those foods and just why they are important to consume.

Meats:

  1. Salmon ‐ Full of Omega 3’s, protein, iron, zinc niacin, Vitamins B6 & B12. These properties help fight inflammation, contain antioxidants, supply a healthy source of protein and help keep your heart healthy.
  2. Lean Beef‐ Lean cuts of beef pack a protein punch without a high amount of saturated fats. There are 29 cuts of lean beef to choose from.
  3. Chicken ‐ Versatile and healthy, chicken fulfills your protein needs while giving you a variety of ways to cook and prepare it. Opt for boneless, skinless chicken. Provides for over 20% of recommended daily intake for selenium and potassium.
  4. Turkey ‐ Contains protein, Vitamin C and iron. A great source of protein that can be bought either ground, sliced or as an entire breast.

Veggies:

  1. Beets ‐ In a class all their own, beets contain betalains, a phytonutrient that has anti‐ inflammatory, antioxidant and detoxification properties. Possible anti‐cancer benefits have also been linked to beets.
  2. Kale ‐ Extremely high in Vitamins A, K & C. Packed with antioxidants (carotenoids and flavonoids) and lutein, which helps the blood flow smoother throughout the body.
  3. Spinach ‐ As with most veggies, low calorie content means you can eat a large quantity. Contains magnesium, Vitamin C and folate, just to name a few. Can possibly reduce your risk of cataracts and macular degeneration.

Other:

  1. Eggs ‐ Believe it or not, eggs are a great source of both protein and fat (Omega 3’s included!). They contain all 9 of the essential amino acids and contribute to your daily calcium intake.
  2. Avocado ‐ Full of potassium and healthy fats, avocado consumption has been linked to lower chances of contracting metabolic syndrome and possibly increasing HDL‐ the good cholesterol.
  3. Almonds ‐ Portable and filling, almonds are a great on‐the‐go snack and contain a good amount of calcium, magnesium, fiber and protein. Because Paleo diets don’t incorporate dairy, this is a great way to get your calcium intake up.

As you can see, none of these Paleo diet foods are much different choices than that of any healthy person, irrespective of diet, would eat on a regular basis. It’s important to make sure you are consuming an adequate amount of vitamins and minerals, especially if you are cutting stuff out of your “normal” diet as you transition to Paleo. Above all, remember to make healthy choices because they make sense to you, not because they fall into a specific diet or fad.

Anyone who has seen the Bourne Identity might be interested in the notion of situational awareness. There’s a scene toward the beginning of that film where Jason Bourne is trying to work out his identity. He’s alarmed at the way his own mind has been trained to work and explains that within minutes of walking into a diner, he has assessed the weight and strength of other patrons, memorized the car number plates of the cars parked outside, identified the exits and even noticed that the bartender is left-handed.

This kind of training really does exist among intelligence officers and military personnel. It’s called ‘situational awareness’ and it essentially involves being able to quickly and easily identify key facts about your surroundings.

Situational awareness is important for everyone though and certainly for those interested in cultivating a warrior mindset. Situational awareness allows us to identify potential threats faster so that we can avoid or neutralize them. It allows us to move quickly and efficiently when the situation calls for it and ultimately it lets us keep ourselves and others safer.

Problem is, most of us have our mind on other things: things like our office, Angry Birds, debt, relationships and the girl at the office with the short skirt.

How do we get our mind back in the game and start paying attention to the things that matter to us and to those we care about?

The OODA Loop

In the excellent Art of Manliness article, writer Brett McKay describes a method used by Air Force fighter pilot/military strategist John Boyd. OODA is a four step process that tells us to:

Observe

Orient

Decide

Act

First then, you must observe. This means that you mustn’t completely relax and kick your feet up. In neuroscience terms, you mustn’t let your ‘default mode network’ kick in (essentially, you must keep your mind on what’s happening). You should be relaxed yes, but also alert.

Position yourself in any room in such a position that you can see the maximum number of people and avoid letting people get the jump on you. A good example would be the corner of a room with your back to the wall. Remain near an exit where possible.

The next step is to orient, which in this context means looking for specific things. Establish a ‘baseline’ by thinking about the normal behaviour and conditions for a certain area. Look out for examples of deviation from this norm. Does someone look uncomfortable? Is someone inappropriately dressed? Is there a noise that shouldn’t be there?

Next decide whether or not to act and how to act. Have a plan of action and do not hesitate. Trust your instinct at this stage and if in doubt, practice caution. Someone acting suspiciously or potentially violently? Try moving away from them, or alerting them to security. Find an area has an unusual vibe? Then get your family out of there.

While hanging out with my family at our favorite mall Powerplant Rockwell, Makati. We tried this new place Paul located at the new wing of the mall. The ambience was quiet fine and the establishment looked cozy, the pastry displayed at the counter was definitely mouth watering and so dine we did.

My wife ordered the strawberry shortcake and when it arrived it certainly looked delicious though when i tasted it…. hmmm… well, the taste didn’t match the look. I was kinda disappointed but still it was nice, though i don’t think it was worth the price.

My daughter ordered the Strawberry Custard Tart (can’t remember the exact name) and as you can see it looks heavenly. And when i had a taste of it…. indeed, it was really good as my daughter wasn’t so thrilled in sharing it with me.

Now the apple of my eye in the dessert menu was the Almond Croissant. And, it was fine, though i don’t think it was worth its weight in pesos but i still enjoyed it, unable to finish it though.

Overall, the food was good, i can’t complain i still kinda enjoyed the experience of family time inside the establishment. And as for the service…. well, their waiters can use some seminars in proper restaurant service as some of them lack the courteousness expected by diners at a high end restaurant or at least their price was high end. And if I’m asked if i would be considering in going back to Paul?… No! I don’t think so.

2 STARS

 

Just hearing the terms ìwork outî or ìexerciseî causes many people to cringe. Yet it is a proven fact that exercise is an important concept for a healthy body and diet routine. Dieting alone will help anyone lose weight, but they must include exercise and working out; as part of the regime to maintain the weight loss and healthy body.

Learning to incorporate an exercise program, as easy as walking daily, will increase your weight loss with a healthy diet. Since many people are stationery for most of their day, adding the exercise to their lives will increase the benefits of the diet. Increasing the amount of activity increases the effects of the healthy eating habits.

Eating a healthy diet with a plan rich in protein, good carbohydrates, grains, Omega-3, and low fat foods is necessary for a serious dieter. Adding fresh vegetables and fruits to the diet provides the essential nutrients to the body. Removing the condiments and fried foods from the diet also is a great way to improve the eating habits.

Avoiding sugary and fatty foods in the diet will increase weight loss when including regiments of walking, jogging, swimming, and riding a bicycle. A healthy diet with exercise creates a healthy life style that will provide long-term weight management as well as a healthier body that is resistant to diabetes, heart disease, and other health complications.

Add water to the daily diet. Drink eight 8-ounce glasses of water to keep the body hydrated and flush out the toxins and fat from the body. The body needs water to have healthy lungs, kidneys, liver, hair, nails, bones, and teeth. Water in the diet also helps the person feel full (temporarily) and removes the urges to eat to relieve the feelings of hunger.

Avoid caffeine in coffee, tea, and sodas. The caffeine is not a good chemical for the body. Many feel caffeine energizes them but in reality, it actually causes fatigue when the levels drop thus creating weight gain due to the lack of energy to be active.

The more a person is active the more they will lose weight. They will have more energy, from the higher levels of exercise, which will then cause them to burn the stored fat. Losing the stored fat decreases the weight and provides a better looking body for many people.

Using a healthy diet combined with exercise and workouts can become a standard way of life, leading to a longer life span and a healthier body; that can fight off diseases and even the common cold. The well-maintained body is able to fight off heart disease, obesity, diabetes, cancer and other diseases. People have changed their lives with a healthy diet, a good exercise program; consequentily adding more productive years to their life span.

In today’s modern world, we don’t tend to think of people as warriors anymore. Most of us are pencil pushers rather than fighters and it is very rare that we ever have to put ourselves in harm’s way or take on a gang of enemies.

This is a good thing for the most part, but it has resulted in many of us becoming soft and weak willed.

And the reality is that we don’t need to give up on being warriors. Just because we don’t need to fight anymore, that doesn’t mean we can’t approach modern challenges as warriors. It doesn’t mean that you can’t benefit from adopting a warrior’s mindset.

And it doesn’t mean that there really aren’t any modern warriors left. There are those fighting on our front lines and there are those who simply approach modern challenges and obstacles with the mindset of a warrior from times gone by. In this post, we’ll take a look at what makes a true warrior and at whether you might fit that mold.

If not, then this list will help you to better understand the areas where you should aim to improve your conduct…

Takes the Harder Path

The warrior is someone who has a steadfast mission and who knows what they want to achieve. They have a purpose and a reason for being and as such, they are driven like few others.

Thus, the warrior doesn’t give in and take the easy route. They don’t relax on the couch and eat cake, they don’t blame others for their mistake. The warrior is happy to take the harder path if it takes them closer to their goal and if it helps them to become stronger in the process.

Sees Obstacles As Challenges

In a similar vein, the warrior does not see challenges as something to be feared or cursed. When things are going wrong, the warrior relishes the opportunity to develop themselves and to test themselves.

Doesn’t Give In to Fear

The warrior is not without fear, but they have it under control. The warrior knows how to use their fear as a motivator and how to suppress it when appropriate.

Stays Calm in a Stressful Situations

When everyone else is panicking, the warrior stays calm and focussed. They know what they need to accomplish and they know that getting in a flap won’t help anyone.

Looks After Their Body and Mind

While there may be few physical fights left, the warrior knows that they owe it to themselves and to those around them to look after their bodies and to train for a battle that may never come. The warrior doesn’t allow themselves to grow weak in times of plenty, they train, they hone and they respect their bodies and minds.

Takes Responsibility

The warrior is quick to take action and to make decisions, the main reason being that they are not afraid to take responsibility for their action. They gladly carry a great weight on their shoulders, knowing that they will face whatever comes.

You can check out How to have a Bulletproof Mindset of a Fearless Warrior HERE.

 

Tiger started his day with a devastating triple at the very first hole and followed it up with a bogey in the second as he wasn’t able to zero in on his distance control with his second and approach shots.

His putting did not help either as he was not able to save par and bogeys when he needed to, Tiger looked broken at the back 9 as he was not able to recover at the closing holes and ended up 8 over par settling tied for 101st. He simply just had an ugly game and I hope he will be able to get it very low tomorrow to be able to make it to the cut line.

Though Tiger was not alone with a dismal round as most of the field really had a hard time taming the vaunted Shinnecock Hills.

Of the three of picks i have to win the US Open only Dustin Johnson was able make it under par and is tied 1st at the end of the first round.

Discovered this great TV show lately in Netflix, Brooklyn Nine Nine starring Andy Sandberg of Saturday Night Live and instantly my wife and I enjoying the show and now we are in the midst of binge watching it.

My favorite character on the show is Captain Ray Holt and Sergeant Terry Jeffords, I have been a fan of Terry Crews hilarious comedy since I first saw him in White Chicks. My wife fave is the pretty and very funny Amy Santiago.

We are now watching Season 3 and just heard that Season 5 is coming out, and that means well be binge watching all day and all night.

Was able to watch the 2nd day foursomes of the Curtis Cup 2018 at Quaker Ridge Golf Club in Scarsdale, New York. Team USA is being led by the very talented young golfer in Lucy Li as they were able to take a 9-3 lead over the GB&I team after Saturdays matchups.

Lucy Li was teamed up with equally talented Sophia Schubert who is the reigning NCAA Champ and they were able to dispose of their GB&I counterpart in Paula Grant and Shannon McWilliam 7 and 5.

Only the team of Sophie Lamb and Olivia Mehaffey of GB&I was successful in beating their USA counterpart of the powerhouse team of Jennifer Kupcho and Lilia Vu where the former won with a score of 2 and 1.

Here are the results of the Curtis Cup going into tomorrows final single matches.

SATURDAY FOURSOMES
Olivia Mehaffey / Sophie Lamb [GB&I] def. Jennifer Kupcho / Lilia Vu [USA], 2 and 1
Kristen Gillman / Lauren Stephenson [USA] def. Annabel Fuller / India Clyburn [GB&I], 6 and 5
Lucy Li / Sophia Schubert [USA] def. Paula Grant / Shannon McWilliam [GB&I], 7 and 5

SATURDAY FOUR-BALL
Jennifer Kupcho / Kristen Gillman [USA] def. Olivia Mehaffey / Sophia Lamb [GB&I], 3 and 2
Mariel Galdiano / Lilia Vu [USA] def. Alice Hewson / Annabell Fuller [GB&I], 2 and 1
Lucy Li / Andrea Lee [USA] def. Lily Mays Humphreys / Shannon McWilliam [GB&I], 3 and 2

FRIDAY FOUR-BALL
Jennifer Kupcho / Lucy Li [USA] vs. Olivia Mehaffey / Sophie Lamb [GB&I], Halved
Lilia Vu / Kristen Gillman [USA] def. Alice Hewson / Lily May Humphreys [GB&I], 4 and 3
Lauren Stephenson / Sophia Schubert [USA] vs. Paula Grant / Shannon McWilliam [GB&I], Halved

FRIDAY FOURSOMES
Olivia Mehaffey / Sophie Lamb [GB&I] def. Mariel Galdiano / Andrea Lee [USA], 3 and 2
Jennifer Kupcho / Lilia Vu [USA] def. Alice Hewson / India Clyburn [GB&I], 2 up
Lauren Stephenson / Kristen Gillman [USA] def. Paula Grant / Lily May Humprheys [GB&I], 4 and 2

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