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healthy eating in the 21st century

11 Brain Boosting Foods

 

We literally are what we eat and the food we consume 100% effects how sharp and clear out thinking is on a day to day basis. Interestingly, two-thirds of our brain is made of fat. Fat is essential to our brain’s health to to produce brain cells. Foods that are high in good omega-3 fats, are rich in antioxidants, vitamins and minerals and are anti-inflammatory protect us from brain disease and help increase cognitive ability, understanding, learning, and the ability to stay focused.

1. Walnuts: Walnuts are chock full of good fats, antioxidants and vitamins such as vitamin E that help ward off Alzheimer’s and can boost memory and focus. These nuts, ironically shaped like the human brain can naturally increase serotonin levels helping fight depression, and are loaded with omega-3 anti-inflammatory fats that can help improve focus and concentration

2. Wild Salmon: Wild-caught salmon is one of the best brain boosting foods on the planet. It’s loaded with anti-inflammatory omega-3 fats that are great for our brains. Farmed-raised salmon is not as good as wild-salmon because it can be filled with mercury, coloring and other toxins which damage our brains.

Important Note: Farmed-raised salmon is not as good as wild-salmon because it can be filled with mercury, coloring and other toxins which damage our brains.Wild salmon is a fish that contains low levels of mercury

3. Avocados: Avocados contain healthy brain boosting monounsaturated fat. They also contain potassium which is essential to mental function and nerve impulses, vitamin K and folate. Folate helps protect against stroke as well as increases brain power. Avocados also contain vitamin B and C which are essential vitamins for brain health.

4. Beets: Beets are great for mental performance because they contain natural nitrates that increase blood flow to the brain, can help lower blood pressure, fight cancer and increase athletic performance. They are rich in vitamin c, fiber, potassium, manganese and folate. Be sure to eat the beet greens along with the beet for they actually contain more iron than spinach and contain a higher nutritional value than the beetroot itself.

5. Wild-Blueberries: wild-blueberries are now referred to as  “brain berries” because they’re loaded with antioxidants and brain boosting properties. They are on of the highest antioxidant-rich foods and contain gallic acid which helps protect our brains from oxidative stress.  “New studies have also shown that diets rich in blueberries significantly improved both the learning capacity and motor skills of aging rats, making them mentally equivalent to much younger rats.” 

6. Lion’s Mane: Is a edible mushroom native to china and japan that can now be found in most gourmet food stores. It has been shown in several studies to greatly enhance cognitive function, memory, recall and even help reduce anxiety and depression. This is because the lion’s mane mushroom can increase nerve growth factor (NGF) a protein that has neuro-protective and neuro-enhancement qualities. NGF is essential for growth and survival of neurons, and can help reduce inflammation in the brain, resulting in neuronal growth and brain performance. Lion’s mane is traditionally consumed as a tea. A great company I know like and trust for lion’s mane is four sigmatic.

7. Egg Yolks: Egg Yolks contain a high amount of the b-complex vitamin choline, which is essential for brain health. Choline aids in concentration and neuron health because it reduces inflammation. Choline also helps break down bethane which in return produces those “feel good” hormones serotonin, dopamine and norepinephrine. Egg yolks also provide the essential mineral and brain and immune enhancing nutrient zinc. Two large egg yolks provide about 230 mgs of choline which is about half the recommended daily amount. Other foods that are rich in choline are dark leafy greens and broccoli

8. Flax Seeds: Flax seeds are another great source of anti-inflammatory omega-3 fats which are essential for brain development and function. Flax seeds contain a specific type of omega -3 called alpha-linolenic acid that can enhance the cerebral cortex. The easiest way to include flax seeds into your diet is by putting them in a superfood smoothie or sprinkling them on a big green salad.

9. Chia Seeds: Chia seeds contain high amounts of antioxidants and other brain minerals such as iron, copper, magnesium, manganese and zinc. They are also an excellent source of plant-based omega 3 essential fats which combat body and brain inflammation. Gram for gram chia seeds contain more omega 3s than wild salmon.

10. Dark chocolate: Dark chocolate 70% cocoa or greater contains antioxidants called flavonols which can help improve blood flow to the brain and help reduce inflammation. Flavonoids have recently been linked to improved cognitive performance. Cocoa also contains theobromine, an alkaloid similar to caffeine which helps improve focus and energy.

11. Rosemary: For centuries rosemary had been linked to improving memory. Scientist now confirm that rosemary actually is in fact amazing for our memories. A recent study conducted by found that smelling rosemary essential oil enhanced memory function in participation significantly. Also carosic acid found in rosemary helps protect the brain from neuro-degeneration by protecting it from free radicals. Rosemary contains high levels of antioxidants and anti-inflammatory properties making it an excellent brain boosting food.

This week’s healthy in the 21st century challenge is to try incorporating more of these amazing brain boosting foods into your diet.

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Get Devin’s FREE 5 day “life cleanse” to start eating clean and dramatically increase your energy, accelerate weight loss, and totally jump start your health and life: CLICK HERE

Like this? Please share!

Thanks for your support and sharing the gift of health with others 🙂

-Devin

 

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Top 10 Cancer Fighting Foods | Eat These To Be Cancer FREE

Unfortunately, getting cancer is almost ‘normal’ in the 21st century. According to the American Cancer Society there will be an estimated 1,658,370 new cancer cases diagnosed and 600,000 cancer deaths in the US this year alone. That’s just under 2,000 people per day! Cancer is the second most common cause of death in the US, exceeded only by heart disease, and accounts for nearly 1 out of every 4 deaths.

That means that almost everyone has been indirectly impacted by cancer. Whether if be a friend, family member, pet or coworker we all know someone that has been affected by this largely preventable disease.

Now for the good news… the World Cancer Research Fund has estimated that up to one-third (in my opinion even higher than 1/3) of the cancer cases that occur in economically developed countries like the US are related to lifestyle factors such as being overweight or obese, physically inactive, using chemical body care products, not managing stress and eating poorly, and thus can be largely be prevented with a change in lifestyle.

Today I wanna share with you about the most amazing foods that are also cancer fighting. Any food that is high in antioxidants can really be considered a cancer fighting food since antioxidants are what neutralize free radicals, which are the rogue cells that can cause cancer in our bodies. There are hundreds, if not thousands, of different substances found in food that can act as antioxidants. The most familiar ones are vitamin C, vitamin E, beta-carotene, and other related carotenoids, along with the minerals selenium and manganese. They’re joined by glutathione, co Q10, lipoic acid, flavonoids, phenols, polyphenols, phytoestrogens, and many more. By incorporating more foods rich in antioxidants, being physically active, and actively managing your stress, you’re greatly reducing your chances of becoming a cancer statistic.

The level of antioxidants in a food is evaluated by what’s called the ORAC Score or (oxygen radical absorption capacity) which tests the power of a food to absorb and eliminate free radicals. The measurement of the following foods i’m about to share with you were developed by the National Institute of Aging and are based on 100 grams of each food.

Top 10 highest antioxidant foods rated by their Oxygen Radical Absorbance Capacity are…

1. Chaga mushroom
2. Goji berries
3. Cacao
4. Pecans
5. Wild blueberries
6. Elderberries
7. Cranberries
8. Artichoke
9. Kidney beans
10. Blackberries

Some additional benefits of consuming these foods are…
Slower aging
Healthy glowing skin
Detoxification
Increased longevity

Other antioxidant dense foods to include in your diet are: wild-caught salmon, kale, strawberries, blackberries, pomegranate and red wine. But my personal favorite cancer fighting foods are medicinal mushrooms and no I’m not talking about the mushrooms you may have experimented with in college or the ones you’ll find at the salad bar.

These mushrooms have been used in traditional Chinese medicine for centuries and are still being used today to promote healing and health. Turkey tail, Maitake, Chaga, Reishi and Agaricus blazei are mushrooms that all proven immune-enhancing and cancer fighting effects.

Many of these awesome mushrooms are being used in alternative cancer treatments in Japan and other developed countries. In addition to being cancer fighting foods, these mushrooms each have powerful health promoting effects. For example, Chaga, known as the “King of Plants” in China and the “Diamond of the Forest” in Japan, contains many important nutrients, enzymes, vitamins and minerals in addition to boasting the highest ORAC value of any food on the planet. Chaga grows wild on the bark of birch trees and is traditionally used as a health promoting tea.

But before you jump online and order some Chaga mushroom tea, it’s important to note that not all food supplements are created equal. A great company I like, trust, and personally use is Sun Potion- based in sunny San Diego, California. Visit http:/www.SunPotion.com to explore the transformational foods they offer and save 10% on your order by using the code “devinburke” at checkout.

Let me know in the comments below which are your favorite cancer fighting foods and until next week live passionately on purpose.

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Get Devin’s FREE 5 day “life cleanse” to start eating clean and dramatically increase your energy, accelerate weight loss, and totally jump start your health and life: CLICK HERE

Like this? Please share!

Thanks for your support and sharing the gift of health with others 🙂

-Devin

Are You Taking A Toxic Shower? This is Shocking…

Most standard shower heads don’t come with filters, which means the average home isn’t equipped with a shower filter. As many of you know city water is treated with harsh chemicals to treat impurities and reduce bacteria, however this has an adverse effect on the water.  City water is highly chlorinated, treated with fluoride, and arsenic.  

These are are only a few of a host of poisonous, toxic chemicals in municipal water sources.  Tap water also contains, hard metals, radiation, inorganic materials, traces of pharmaceutical drugs, and harmful chemical byproducts such as PFC, PFOS, and PFOA which are all toxic compounds.

Our skin is the largest organ of our body. With over 3 trillion pores and a surface area of 20 square feet. It’s main functions are: protection, regulation and sensation. The skin protects us from microbes and the elements, it helps regulates body temperature, and permits the sensations of touch, heat, and cold.

Each time you get take a nice hot shower, you’re actually dowsing yourself in all those chemicals and toxins, if you’re not using a shower filter. Luckily your amazing body does protect you from many of these chemicals as they’re too large to be absorbed into your body.  But some of these dangerous chemicals are absorbed into your skin and they are not what you want inside your body.

The most dangerous chemical to be concerned about when it comes to showering, is the chemical disinfectant chlorine, which is directly absorbed into your bloodstream on a daily basis. Sure you want to clean yourself but not with chlorine water on a daily basis!

Top 5 risks of not using a shower filter:

1.The chemical compounds found in municipal tap water have risks linked to LDL (bad) high cholesterol, ulcerative colitis, thyroid disease, testicular cancer, kidney cancer and pregnancy-induced hypertension, infertility and more.

2.The EPA has stated that every household in the United States has elevated levels of chloroform in the air due to chlorine released from showering water. Believe it or not, more water contaminants are released into the air of a home from the shower than from any other source. 

3.Because most of us take hot water showers, we are also absorbing these chemicals through respiration and then directing into our bloodstreams.  Chemicals especially, chlorine, are inhaled and make their way into the bloodstream much more quickly than ingested chemicals, without the added filtration benefits of digestion. More chlorine enters the body through dermal absorption and inhalation while showering than through drinking tap water.

4.Municipal tap water is harsh on the skin and hair, and can leave your skin feeling dried out and flaky because of the chemicals.  It can also leave your hair feeling brittle and dry with damage folicials.

5.Unfiltered shower heads are loaded with bacteria, some of which have even been linked to infectious disease.  Not using a shower filter can greatly weaken your immunity and possibility cause immune imbalances.

Top 5 benefits of using a shower filer:

1.Using a shower filter is one of the easiest and most effective ways to reduce harmful exposure to chlorine and other chemicals, thus reduces your risks of cancer and other life threatening diseases.

2.Showering in filtered water results in greater respiratory health by reducing the risk of asthma and bronchitis from chlorine inhalation.

3.As chlorine is a leading cause of fatigue, showering in filtered, chlorine-free water results in higher energy levels and overall greater health.

4.Removing chlorine from showering water results in better air quality throughout the house.

5.Without the drying effects of chlorine, skin becomes softer, healthier, and younger looking. Your hair will look better, feel better and be much healthier.  You’ll greatly reduce the risk of any rashes or dry skin and hair associated with harsh chemical shower water.

I know it might see a little overwhelming and shocking, but it’s really just as simple as getting a quality shower filter.  Your health and the health of your loved ones are worth it. Bottom line get a shower filter! There are a number of good shower filter options available on the market today for a reasonably low cost.

I recommend whatever filter you get have a KDF-55 filter.  My personal recommendation is a Berkey Shower Filter which uses state of the art filtration technology.  CLICK HERE to order one now.

Remember…Knowledge is potential power. Taking action is real power.  Please share any thoughts, or questions below and I’ll get back to you personally.

Until next week, live passionately, on purpose…

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Get Devin’s FREE 5 day “life cleanse” to start eating clean and dramatically increase your energy, accelerate weight loss, and totally jump start your health and life: CLICK HERE

Like this? Please share!

Thanks for your support and sharing the gift of health with others 🙂

-Devin

Resources:

http://www.allaboutwater.org/shower-filters.html
http://articles.mercola.com/sites/articles/archive/2013/12/28/fluoride-drinking-water.aspx

Why I Became a Health Coach

Before I share my story its important to understand what a health coach is and does…
What is a health coach?
A health coach is a knowledgeable, supportive, action-oriented guide to health and well-being. A health coach focuses on educating, supporting and guiding clients in the following life areas: nutrition, physical activity, relationships, lifestyle and other life areas that impact health such as stress, weight and energy levels.

The need for health coaches…
Making the changes necessary to support health can be challenging – making them last can be even more challenging. Many people know what they “should” be doing to experience health but don’t do what they know. A trained health coach helps close the gap between knowing and doing so individuals can finally move forward on their journeys to feeling and looking their best. Health coaches support, guide and empower lasting change, health and increased levels of happiness with those they work with.

My story (short version)…

I learned at a young age that the happiest, most successful people I encountered, were also the healthiest and most open to improving themselves.  This naturally led me to explore personal and professional development books, tapes and programs. I then became extremely passionate about health and wellness.

I set out to learn as much as possible about how to experience extraordinary health. I received my Bachelor of Science degree with a Major in Exercise Science and Health Promotion from Florida Atlantic University and continued my education at the Institute for Integrative Nutrition along with intensive self-study.

I’ve read literally hundreds of books covering health, wellness, mindfulness, exercise and nutrition and feel blessed to be able to share my knowledge with the world.  I get to inspire and instruct others on how to improve their lives through making healthier choices.

I’m living my passion while making the world a healthier, better place. 

P.S. If your interested in learning more about my online health coaching programs click here.

P.P.S  If your interested in becoming a health coach and would like to sample a free class from the Institute for Integrative Nutrition click here.

Health and happiness,

Devin Burke

 

How to Live a Vibrant Healthy Life

Get Devin’s FREE 5 day “life cleanse” to dramatically increase your energy, accelerate weight loss, and jump start your health and life: CLICK HERE

Summary:

I believe that health is our greatest gift and that being healthy is really about living life to the fullest every day. I believe that true wellness is found by finding balance in all areas of life; developing a spiritual practice, having healthy relationships, finding purpose in your career, being physically active, and by providing the proper nutrition to not only your body but also your spirit.

But finding a balance in the 21st century can be a challenge. With hectic schedules, constant distractions and a continuous stream of new information, it’s so easy to get overwhelmed and confused about what to do and what not do to maintain a healthy balanced life.

My name is Devin Burke and I’m a passionate wellness educator, health and fitness coach. I’ve been there. I know how it feels to be overwhelmed and confused about what to do, to live a truly vibrant and healthy life. We’ve all been in a place where we’ve struggled to eat a healthier diet, create healthier relationships, implement healthier habits, build our finances, create more time to be with our loved ones, to take better care of our body and mind, and to find the tools and strategies that actually work in our busy 21st century lives.

After spending over 10 years studying and implementing, cutting edge lifestyle management techniques, attending courses, trainings, workshops with some of the world’s top health and wellness experts and coaching people of various ages and backgrounds…I’ve discovered that leading a healthy life doesn’t have to be overwhelming, confusing or difficult.It doesn’t have to be stressful, time consuming or full of deprivation.

I made it my mission to inspire and guide as many people as possible to live more fulfilling, joyful, healthy and balanced lives. Through my education and training I’ve come to realize that it’s ultimately small choices that lead to big changes.. Because once you know better you can do better.

So are you ready to wake up everyday feeling refreshed and renewed? To experience more energy, vitality, joy, adventure, love, passion, and fulfillment?

Are you ready to live your healthiest life by learning the tools to optimize your body and mind? If so (follow me by subscribing to my channel and) let me be your guide to finding the lifestyle choices that will help you to, live better, look better and to feel better. I’m going to help you achieve your health goals; from teaching you how to discover what foods are right for your body, to showing you how to find balance through exercise, to creating more meaning in your relationships, developing more passion in your career, minimizing your stress, and maximizing your energy.

You’ll learn how to reduce food cravings, achieve your ideal weight, get more restful sleep and how to find the time to do without it interfering with your busy life. Through sharing my cutting edge fast and proven tips on how to live a more healthy, inspired, and fulfilling life you’ll learn how all parts of your life, affect your health as a whole. Get ready to create a happy, healthy life in a way that is flexible, fun and rewarding.

Each week I’ll be sharing new content through inspiring videos with innovative strategies, techniques, tools and tips on how to dramatically improve your health and wellness, and lead others to do the same. To not only experience a new perspective and vital energy in your own life, but to guide your family and friends to join you on the journey to wellness by achieving a higher quality of life. Because that’s really what health is all about. Choose to take your health and life to the next level.

Subscribe now I look forward to educating, supporting and inspiring you to not only look and feel better… but be better.

Let us make the decision together to give and receive our greatest gift…

Let us live passionately… on purpose!!

Get Devin’s FREE 5 day “life cleanse” to dramatically increase your energy, accelerate weight loss, and jump start your health and life: CLICK HERE

Like this? Please share.

Thanks for your support and sharing the gift of health 🙂

-Devin

healthy eating in the 21st century

New Book Offers a Simple Guide to Eating Healthy in the Modern World (Press Release)

cover (1)-page-001PRLogMay 6, 2015DELRAY BEACH, Fla.We all eat every day, but often don’t know what to eat to feel our absolute best. Despite all the nutritional research, diet books and theories, how is it that most Americans are still baffled about what to eat to achieve a long, happy and healthy life?

A new book is demystifying this question. In the book you’ll not only find the answer to “what to eat,” but discover what food works best for your 21st century lifestyle and unique needs. The book highlights all the ways in which good food will transform your health and how to avoid the food that will destroy it.

Titled “Healthy Eating in the 21st Century” this simple guide goes beyond merely stating what foods to eat and which to avoid, but actually gives simple actionable steps on how to break bad eating habits.

Aware that most people eat an unhealthful diet because of their hectic lifestyles, the book provides simple timesaving strategies to eat healthy even when on the go. The 138-page paperback book is the work of local Wellness Educator, Health and Fitness Coach Devin Burke.

Buy the book now by clicking here

Read the full press release at prolog.org

How To Stay Motivated in 2015 to Accomplish Your Health Goals

Health is a journey, not a destination. Staying motivated to achieve a health goal can be a struggle .

If you go to any gym in the country the first week of January, you will see a massive influx of motivated people ready to shed those extra lbs. and start a new habit of health. But as statistics show, this doesn’t last long. By the time February rolls around, most of those motivated faces seem to disappear. Why is this?

Well, we are creatures of habit. Habits allow our brains to do less work and can actually help us accomplish more…when they are resourceful habits. But with the good also comes the bad. Unresourcful habits such as eating the wrong or too much food, not getting enough sleep, drinking too much alcohol and not exercising are common un-resourceful habits in our society.

An un-resourceful habit is a habit that may provide temporary immediate gratification but in the long run is extremely detrimental to our health and happiness. We pick up these unresourceful habits throughout life usually as coping strategies.

A resourceful habit, on the other hand, is one that will propel your life, health and happiness forward. These habits may not always provide immediate gratification, but in the long run their reward is much greater. Examples of resourceful habits are: exercising daily, eating nutrient rich foods, maintaining healthy relationships and having a spiritual practice.

Replacing un-resourceful habits with resourceful ones isn’t easy. It takes a strong desire, commitment and a strong emotional reason or what I call a big “why.”

Most people fall short of their New Year’s resolutions because they never connect with their big “why.” If this year you really want to accomplish that well-intended goal to live a healthier lifestyle, you must connect with a strong emotional reason and fully commit to making a lifestyle change.

Here are some questions I ask my clients to help them discover their big “why.”

Questions to help discover you’re big “why”…
1. What are you going to miss out on by not living a healthy lifestyle?
2. What would change in your life if you became healthy?
3. How would the gift of health enhance your life and the lives of those around you?

Here is my simple and effective step by step process to creating powerful motivation and keeping it.
1. Get clear on what you want. (Don’t move to step two until you have a crystal clear picture of what this is.)
2. Uncover the true authentic reasons for why you want, what you want.
3. Choose the most emotionally charged reason (your big “why”) and write it down.
4. Connect to your big “why” every day. Read it aloud upon waking and before going to bed.

Now imagine what your life would be like if you had strength, flexibility, endurance and clear thinking. The gift of health is within your reach! Right now, fully commit to taking massive action, connecting with your big “why” and making your health a priority. Another tip is to find a friend or coach to hold you accountable. Having the extra guidance and support greatly increases your chances of success.

Let’s kick off 2015 by embracing the possibility that we are much more than we allow ourselves to be and stop living life as if it’s a dress rehearsal.

Best wishes, health and happiness in 2015.

Coach Devin

Looking for more self improvement?  Visit http://www.selfgrowth.com