Author Archives: Greg Boudonck

7 Methods To Beat Procrastination

It happens to all of us… Procrastination.

Am I procrastinating in writing this post because the Carly Simon song Anticipation keeps coming to my head. And how easy it would be to replace anticipation with procrastination:

Anticipation or Procrastination
Is making me late
Is keeping me waiting

Okay, time to push Carly out of my head and write this post.

We procrastinate over the things that we fear normally. We procrastinate over change. And losing weight and living a healthy life are huge areas of procrastination.

So let me help you; here are 7 methods to beat procrastination.

#1: Beat Procrastination By Breaking It Down Into Bite Size Pieces

What often happens is, we take on one huge task and we feel overwhelmed. We put it off because it seems like a mountain. But if we break that mountain down into small hills, we can manage to defeat each hill and before we know it, we are on the top of Mount Everest.

So you know you need to lose 30 pounds in 1 month.

Wow, that’s a lot. I think I will have a cupcake and procrastinate on that.

No! Don’t!

Let’s break it down… It’s simple.

You can discard 1 pound every day, starting with the cupcake. Get out and exercise daily and change your diet. 1 pound per day is easy.

You CAN do it!

#2: Beat Procrastination By Focusing On One Important Task

Another cause of overwhelming sensations is having too much on your plate (yes, that helps you not lose weight too).

No matter where your procrastination lies, you need to pick one task at a time and carry through with it until completed. Then you start the next task.

If you are trying to multitask, you will overwhelm yourself and procrastination will sneak in.

Remember, you need to prioritize. Putting off one task to complete another is not procrastinating, it is being wise with time management.

#3: Beat Procrastination By Knowing Why You Are Procrastinating

Procrastination normally comes upon us for 1 of 4 reasons:

  1. Our skill sets: We say yes to doing and then we realize we don’t have the proper skills or talents. We are scared we will get it wrong. The way to overcome this is by reading or finding someone who does have the skills and allowing them to mentor us.
  2. The task seems unpleasant: Throughout life, there are some things we have to do we will not like. The best way to handle this is not by procrastinating but by following the Nike plan… Just Do It!
  3. Overwhelmed: It seems like too much! Beat it by asking for help.
  4. Being disorganized: The best way to overcome this procrastination reason is by planning and using to-do lists.

#4: Beat Procrastination By Not Beating Yourself Up

Okay, so you have discovered you have been procrastinating. Is dwelling on it going to fix the problem?

We all have procrastinated!

The people who are able to move past it and forgive themselves are the people who have success.

#5: Beat Procrastination By Finding The Best Environment

Sometimes we put ourselves in the wrong place to achieve what we want to get done.

So you are trying to do your exercises but the kids are playing X-Box and your husband is watching television.

The distractions can pull you out of the exercise “zone.”

Maybe you should find a quieter place in the house where you can be free to exercise while the family is doing “their thing.”

#6: Beat Procrastination With Positive Affirmations

Believe me, it is hard to procrastinate when everything around you is positive.

Start your day with a positive affirmation:

  • I feel great today!
  • It is going to be a great day!
  • Nothing will beat me today!
  • Etc…

Go through your day speaking positive affirmations every 1-2 hours. I bet you won’t procrastinate!

#7: Beat Procrastination With An Accountability Partner

This is a great way to stop procrastination in its tracks. Find a person you trust and who will hold you accountable. Tell that person your goals and how you plan to meet them. Ask them to hold you accountable.

Be it a phone call, text message or visit in person, you will feel embarrassed if you procrastinate and your accountability partner discovers it.

Conclusion

You know, this post made me forget about the Carly Simon song and suddenly have this song by American Authors in my brain… Best Day Of My Life

I had a dream so big and loud
I jumped so high I touched the clouds

I stretched my hands out to the sky
We danced with monsters through the night

I’m never gonna look back
Woah, never gonna give it up
No, please don’t wake me now

This is gonna be the best day of my life
My li-i-i-i-i-ife
This is gonna be the best day of my life
My li-i-i-i-i-ife

Yea, it’s going to be a great day.

If you happen to need an accountability partner, just contact me here.

If you liked today’s post, please share it with others. If you have any questions, post them below.

Thanks and have a marvelous day!

Trace Minerals: What, Why and Where

In today’s post, we are going to discuss trace minerals; what they are, why we need them and where to get them.

I often talk about vitamins, but your body also requires what we call trace minerals. The reason the word “trace” is used is because you need little to gain huge benefits. I must also mention that there is dangers in having too much of these trace minerals too.

Just consider the fact that our bodies are similar to machinery. That machinery requires certain fluids such as oil, hydraulic fluid, etc… to maintain it in perfect working condition.

I equate trace minerals to the fluids in machinery. Too little and the machine is in danger of overheating; too much and the machine may “blow” seals causing a leak or rupture.

Our bodies need trace minerals much like machinery needs fluids. And while there are some possibilities of “too much,” the majority of humans are running on too few trace minerals. And the primary reason is the growing soils are not as rich in minerals as they once were.

What Are Trace Minerals?

You probably know what most primary minerals are… Minerals that you need more than 100 mg per day:

  • sodium
  • calcium
  • chloride
  • magnesium
  • potassium
  • and phosphorous

Trace minerals are inorganic matter that heat (cooking) cannot damage and we need much smaller amounts; anywhere from 1 to 99 mg per day. But we must have them!

  • copper
  • zinc
  • iron
  • chromium
  • selenium
  • fluoride (this is a trace mineral many people are getting far too much of. It is in water supplies so just say no to it in your toothpaste.)
  • manganese
  • iodine
  • and molybdenum

Why We Need Trace Minerals

Without trying to sound overly scientific, I will just tell you that our bodies are made up of various organic and inorganic matter. We need some of the “metals” to have a proper working system. Let me tell you just a little how each one helps you and where you can get it…

Copper

Copper helps your body make hemoglobin and connective tissues, as well as plays a part in producing energy in your cells.

Studies show that copper deficiencies are low in the United States. You get copper from:

  • nuts and seeds
  • seafood
  • and organ meats

Intake should be from 870 – 900 mcg per day.

Zinc

Zinc deficiency can impair growth in children and birth defects during pregnancy.

Zinc is needed for a healthy immune system; it promotes cell reproduction and tissue growth.

Zinc can be achieved from:

  • nuts and seeds
  • meats
  • peas
  • and eggs

Intake is 8 – 11 mg per day.

Iron

Our hemoglobin requires iron. It is needed to transport oxygen throughout the body.

A deficiency can lead to anemia, fatigue and infections. Excess amount can cause an enlarged liver, skin coloring, diabetes and internal damage.

You can get iron from:

  • meats
  • seeds
  • beans
  • and spinach

The recommended allowance is 8 – 18 mg per day.

Chromium

Chromium helps insulin in your body to use glucose. Deficiency of chromium exhibits diabetic-like symptoms.

Chromium can be attained from:

  • cheese
  • meat
  • peas
  • and eggs

Intake is from 20 -35 mcg per day.

Selenium

Selenium and Vitamin E work as a team. They protect cells and support a healthy immune system.

Normal diets normally provide proper quantities of this trace mineral.

Recommended amounts are 55 mcg per day.

Fluoride

Fluoride does strengthen tooth enamel and bones but too much can cause tooth stains not to mention other problems that most officials will not discuss since it is in most water supplies.

Daily intake should be 3 – 4 mg per day.

Keep in mind that 2 brushings per day of fluoride toothpaste will give you about 1 mg of fluoride.

And you get fluoride from water, tea and fish.

Manganese

Manganese helps in bone formation, metabolism of energy from foods, helps build cartilage and improve immune system response.

You get this trace mineral from:

  • many various fruits
  • vegetables
  • lentils
  • etc…

Daily intake is 1.5 – 2.5 mg per day.

Iodine

Iodine regulates your body heat and energy your system uses. Low iodine can result in weight gain whereas high iodine can make an irregular heartbeat.

The primary source of iodine is salt. It also comes from saltwater fish, potatoes and navy beans.

We need 150 mg of iodine per day.

Molybdenum

No, I can’t pronounce it either…

It is needed as it works in conjunction with riboflavin and uses iron to make red blood cells.

Deficiencies are rare.

You get this trace mineral from:

  • liver
  • grains
  • dairy
  • and beans

Conclusion

Just as you keep track of the various vitamins and primary minerals, you also need to monitor your intake of trace minerals.

You can find many of these trace minerals in the various products sold at this organic company.

Thank you for coming by today.

Here’s to your health and well being! Please share with others.

Let Rosemary Help You

Do you want to live a long and fruitful life?

Let Rosemary help you do so.

I am not speaking of a person but an herb that is native to the Mediterranean, but is now grown all over the world.

Since days of old, rosemary has been used as an additive in cooking as well as a medicine. We did not realize just how powerful rosemary was until some studies were done on residents of a remote village in Italy.

Because residents in this village seemed to be living longer than average, the University of California at San Diego and Sapineza University in Rome studied why this was. They came to one conclusion… Rosemary.

It seems that nearly every meal made in the Italian village of Acciaroli has plenty of rosemary in it. And, it is the rosemary they grow there which is stronger than most of the versions we know.

It is now believed that wonderful rosemary is a herb that will help us live a longer and more fulfilling life. It contains iron, calcium and Vitamin B6.

Let’s take you through some of the benefits rosemary can provide:

Boosts The Immune System

Rosemary has been proven to be rich in antioxidants which are known to boost our immune systems.

Boosts Memory

While not absolutely proven yet, many experts believe rosemary improves our brain’s memory power. Hopefully, scientists will discover how they can use rosemary to treat Alzheimers.

Relieves Stress

Studies have shown that rosemary essential oil is a great way to lower stress levels. The University of Maryland Medical Center reported that rosemary oil in conjunction with other oils could lower cortisol levels which is a leading cause of anxiety.

Improving Digestion

All over Europe, rosemary is used as a treatment for indigestion. There are no scientific studies proving so, but if so many people swear by it, rosemary must work.

Antibacterial

While I mentioned improved immune properties, rosemary has shown aggressive defense against bacterial infections. It is also linked to preventing Staph infections.

Hair

Studies have showed that massaging the scalp with rosemary oil can improve hair growth and stop hair loss. Many also add lavender, thyme and cedarwood oils.

Protection Against Brain Damage

Studies have also shown that rosemary may be quite beneficial in people who have had strokes to protect against brain damage and improve their recovery.

Freshen The Breath

Rosemary is a member of the mint family, so it is a wonderful herb to use as a breath freshener. You should steep the rosemary leaves in hot water and gargle. It eliminates bacteria and leaves your breath fresh.

Achy Muscles

Studies have shown that rosemary oil is a wonderful treatment to rub on achy muscles and arthritic areas to soothe the pain and improve circulation.

Cancer

Many studies have showed favorable signs supporting rosemary against cancer. One study showed that crude rosemary oil slowed the spread of leukemia and breast carcinoma.

Another published report stated that adding rosemary to ground beef greatly reduces the formation of cancer causing agents during the cooking process.

Detoxifies

Because of the diuretic nature of rosemary, it will help push out toxins quicker from our bodies during urination.

Macular Degeneration

The most common eye disease, macular degeneration seems to be no match for carnosic acid which rosemary has a lot of.

Other Benefits

Those are just a few of the known benefits of rosemary. Some other areas believed to be benefited from the herb are:

  • skin health and texture
  • gout
  • eczema
  • headaches
  • high blood pressure
  • toothaches
  • and more

Conclusion

Rosemary just may be the answer to a ton of this world’s problems.

Now if you are using rosemary essential oil, it is not wise to take it internally.

Regular rosemary is a great spice to use on your foods and can help it taste great as well as helping your health.

So have you had your rosemary today?

She can help!

All love from Tara.

11 Tips To Overcome Unhealthy Food Cravings

You want to be consistent with your diet but those darn cravings…

Willpower is what many people say, but would it really be that bad if I just ate that small chocolate chip cookie, piece of cherry pie or sip on a glass of cola?

Stop already!

You are giving those unhealthy cravings power.

You can overcome! And I am going to give you 11 tips how to battle against those unhealthy food cravings.

Yes, willpower is important, but understanding why you are getting those cravings can also help you overcome them.

Use these tips and watch the unhealthy cravings die.

Overcome Tip #1: Don’t Skip Meals and Eat Real Food

At each and every meal, eat foods high in fat and protein. Make sure you are satisfied. And keep items such as nuts and seeds with you to eat if you feel any type of craving coming on.

What you will discover is that you will start craving what you eat. Studies have shown that as a person eats healthy items, their cravings change to healthy ones.

Overcome Tip #2: Destroy The Bad

Some people may tell you to go through your cupboards and throw away anything that could be considered unhealthy.

I want to take it one step further.

Destroy it!

Drench the cookies in water. Melt that sugar filled ice cream.

Do you understand why?

Yes, you could just throw it in the trash but by destroying it, you are building confidence in yourself. You are taking power from the unhealthy craving and putting the power into your well being.

Overcome Tip #3: Distract The Mindset

I will not tell you that unhealthy cravings will just magically go away. But when you recognize that craving is “peeking from the closet,” distract it. A great way to distract an unhealthy craving is by drinking a full glass of water.

It works!

Overcome Tip #4: Fight Stress

Stress is a leading factor for humans giving in to unhealthy cravings.

So you need to fight the stress.

What is stressing you? Find ways to fight that stress:

  • Meditate
  • Yoga
  • Connect with your supportive friends
  • Laugh more
  • Cut down on caffeine
  • Etc…

Overcome Tip #5: Sleep Properly

Improper sleep can lead to giving in to unhealthy cravings. You should try to go to bed and arise at the same time every day. Also, make sure you have a comfortable mattress and pillow. Make sure your bedroom is optimal for good sleep (low light and noise).

Overcome Tip #6: Eliminate All Sugars

This is the most difficult but also will be the most satisfying. Everything that has refined sugars, sodas, fruit juices, and artificial sweeteners must be eliminated.

You may ask why the artificial sweeteners…

Because they will just fuel an addiction to sweetened items.

Overcome Tip #7: Take A Nap

Fatigue can play a role in unhealthy cravings. If you feel that craving coming on while you also feel slightly tired, simply take a short nap. The odds are good that when you awaken you won’t have the craving and you will feel energized.

Overcome Tip #8: Don’t Go Shopping Hungry

You really should know by now how shopping hungry is bad, but I must state it again.

If you are trying to defeat unhealthy cravings, shopping hungry is like asking a newly recovering alcoholic to go into the bar with a $20 bill and telling them they should drink something good for them.

Good luck with that!

Make sure and eat a protein filled meal before you go shopping and you will be better prepared to skip the unhealthy food items.

Overcome Tip #9: Craving – Exercise

Whenever a craving comes upon you, make a choice to overcome it with exercise:

  • Walk
  • Jog
  • Crunches
  • Bicycle
  • Etc…

Just turn the craving into the time to exercise.

Overcome Tip #10: Brush Your Teeth

Both the fresh feeling and the fact you won’t want to damage your newly brushed teeth can be a huge way to overcome unhealthy cravings.

If you feel a craving coming on, brush it away.

Overcome Tip #11: Supplement The Cravings Away

Certain supplements can knock unhealthy cravings for a loop. Vitamin D and Omega 3s are great supplements to erase unhealthy cravings.

I highly recommend the Deep Ocean Krill Oil.

Conclusion

So what are you craving?

If it is a healthy craving, go for it!

If it is unhealthy, follow the tips and you will overcome.

I have faith in you.

Thank you for stopping by and please share this with your friends. Let’s help all overcome unhealthy cravings.

Do You Need D? Signs You Are Vitamin D Deficient

Our bodies need Vitamin D, but so many of us are not getting enough.

Sitting behind desks and eating snacks and foods that are not supplying our system with the nutrition our body requires is, sorry to be so blunt, killing us quickly.

Maybe you are optimal weight and assume you are healthy, but there are signs your system provides that will tell you to get some D… Vitamin D.

Where do you get Vitamin D?

Let me be clear, there are very few foods that provide Vitamin D. Now there are some cereals that manufacturers claim there is Vitamin D added, but I suggest you look at the other ingredients in those cereals. You will probably find added sugars, preservatives and possibly GMOs.

Some of the primary foods that supply Vitamin D are:

  • Fatty fish like tuna, salmon, mackerel, etc…
  • Beef liver – How many of you eat that?
  • Cheese
  • Egg yolks

But the best way to get your Vitamin D is not from something you ingest, it is from the sun.

Yes, the sun’s rays entering our skin create a process in which our system naturally manufactures Vitamin D.

You need sunlight!

I know that many people are probably suffering from Vitamin D deficiency and do not even realize it.

  • People who work night shift and sleep during the day.
  • Office workers.
  • Etc…

Another fact is the paranoia that people have of cancer from the sun.

Okay, I will not argue that the sun can also damage you, but only if you overdo your sunlight exposure. Just like nearly anything, you have to be wise and use common sense.

Use sun protection… Yes, your body will still manufacture Vitamin D if you have sunscreen on your skin.

Just make a plan to get out in the sun and get your D.

How do you know if you are short on Vitamin D?

Your body and your brain will give you signs telling you to get Vitamin D. But you need to know what those signs are.

I am going to tell you various signs that your system may be giving you that you need some D. Do know that I am not a medical doctor, so you should seek your Doctor’s advice too.

Weakness in muscles

If you notice that your muscles are not showing the strength they did previously, it could be a sign that your low on Vitamin D.

Remember that if it feels serious, you need to see a Doctor.

Age

Studies have shown that once you hit 50, the body does not manufacture Vitamin D as sufficiently as it did when you were younger.

Once you hit that age, you need to be proactive and get Vitamin D by eating properly.

One product I would highly recommend is the Blu-Lina Organic Spirulina to get more Vitamin D in your system.

Pain in your bones

Now this could be serious, so I do suggest you see a Doctor, but having pain in your bones can be a sign that you are deficient in Vitamin D.

Low energy levels and tiredness

If you find yourself constantly tired and you have low energy levels, you just may be low in Vitamin D.

Moody

Scientists have found that Vitamin D affects serotonin levels in our brains. If you are feeling grouchy often, it might be a low D level.

Get some dose of sunlight and be happy.

Hypertension and high blood pressure

Again, it is a good idea to seek professional medical opinions, but studies have also shown a direct link with hypertension and low Vitamin D levels.

Psoriasis

It’s true! Dandruff can be a sign that you are deficient of Vitamin D.

While that isn’t the only cause of psoriasis, the Mayo Clinic claims that getting more Vitamin D can greatly help people with psoriasis.

Depression

In areas of the world where the sun doesn’t shine for long hours during certain seasons, depression is a huge problem. Suicide rates are higher and other depression related problems.

If depression is an issue, you probably need more Vitamin D.

Conclusion

Vitamin D plays a huge role in our overall health. It can help our immune system, cardiovascular system and many other areas of our health.

So I suggest you proactively seek as much Vitamin D as you can. Get out in the sun more and remember that Blu-Lina Organic Spirulina is a great source of D too.

Also, this supplement formula by the noble prize winning Dr. Dwight McKee has Vitamin D with Vitamin K. Vitamin K helps absorb the D for optimal performance:.

Do you have any questions?

Just ask below and will you please share this with others so they can get their D.

Thank you and have a safe and healthy day!