Motivation is what gets you started. Discipline is what keeps you going. Continue to build those good, positive, and healthy habits every single day. We GET to work today, let’s go.
What the Flaxseed?
It reduces your risk of heart disease, stroke and diabetes. It may help protect you against breast cancer, prostate cancer and colon cancer. It helps you lose weight and it helps clean your GI tract. You could add it to pretty much anything that you eat and it doesn’t really taste like anything so you wouldn’t even notice. And it doesn’t cost much. You can find it for less than $4 online or just get it at Trader Joe’s for a little more than that. If those aren’t reason enough to start adding flaxseed to your diet, I’ve added a few facts about it’s three main components (Fiber, Lignans and Omega-3s) below.
There are two types of fiber: soluble and insoluble. Flaxseed has both!
- Soluble fiber is good for us because it attracts water and together they combine to form a gel. This gel helps slow down our digestion which means that we have that feeling of ‘fullness’ for a lot longer. Soluble fiber also helps lower our LDL blood cholesterol levels by interfering with the absorption of dietary cholesterol. LDLs collect in the walls of blood vessels and causes blockages and blood clots that may cause atherosclerosis (plaque buildup in the arteries) which in turn may lead to a heart attack, a stroke or even death.
- Insoluble fiber is considered ‘gut-healthy’ because it has a laxative effect and prevents constipation. Because it’s insoluble (it doesn’t dissolve in water), it goes through our GI tract and grabs on to all the crap in our body and then we poop it out.
- How much fiber do we need?
- 35-40 grams a day for men
- 25 grams a day for women
Lignans are a chemical compound found in plants and have antioxidant qualities. Just like fiber, lignans help lower our LDL levels. The lignans found in flaxseed help reduce the risk of heart attack and stroke because they have been shown to reduce atherosclerotic plaque buildup by up to 75%.
Omega-3s act as an anti-inflammatory by helping block the release of pro-inflammatory agents. This reduction of inflammation associated with plaque buildup in the arteries may be another reason that flaxseed helps reduce the risk of heart attack and stroke. And because there is less plaque in our arteries, our heartbeat and blood pressure normalizes.
Give flaxseed a shot! What do you got to lose?
Tomorrow…. Let’s Get To Work
The only thing that holds us back is our own, made up, lame ass excuses. Get up and let’s get to work.
All I can do is love Him and trust Him. I know there’s a reason why He asked me to start running. Thank you Lord, I love you Lord.
What Are Your Top Three?
2013, I’m Ready
I have this feeling that 2013 is going to be a great year, but more importantly I have this desire to MAKE 2013 a great year. I’m ready for the all the hard work, all the sweat and all the tears. 2013 will be great not because it’s “supposed to be” great or just because I have a “feeling” that it’s going to be great, but because I will MAKE it great. And I will never forget WHY I want 2013 to be great. First and foremost, I am a God-fearing and a God-loving man. I know what He is asking of me and I will do my best to make Him proud. All of this belongs to Him and I will never ever forget that. My greatest fear is not being with Him at the end, so I will do all I can to insure my spot with Him. Then there’s my parentals. My parents Ruel Cabauatan and Rosalinda Cabauatan have worked too hard for me to NOT do something great. I’m very thankful for all they have done for me and for all they continue to do for me. My main goal in life has always been to make them proud, and I won’t stop til I’m successful. And I have the best Sisters Evelyn Joyce and Katrina Mae and brother Carlo Calayag in the world. I want them to be proud when they say, “that’s my brother!” I have the most beautiful nieces and nephews in the world and I want to be that cool uncle who has done it all; that cool uncle that they look up to and know that they can accomplish anything if they work hard enough. I have a girlfriend Agnes Mae who I am deeply in love with. I want to be the man that she needs and wants me to be. I have so many reasons why I want 2013 to be a great year and all these reasons will be the fuel I need to get it done. 2013 is going to be a great year. I know many you feel the same way about 2013, so let’s MAKE 2013 great together. Hard work and dedication, lehhh goooo!!
New Year’s Day 10K!
Brazen New Year’s Day 10K. @chabeez finished 3rd in our age group with a time of 47:01. I finished 5th in our age group with a time of 55:46. I don’t know what it is, but both races I’ve run with Charlie have had some crazy hills! The first 1.5 miles was the same as my 5K on Saturday; it was smooth and easy with a few small hills, but once you get passed that 1.5 mile marker, the course becomes ALL trail. And from mile 2 to mile 3.2 it was all uphill! I tried my hardest to not walk up the hill but half way up I had to. Once you reach the top (the turnaround point) it was all down hill. My big take away from this race: schedule some hill runs into my workout from now on. This race was important to me for a few reasons. The main reason was my momma @ruelyn. She’s been so strong since her diagnosis and she has motivated me to be stronger, better, healthier, and more faithful. No more excuses in 2013. If my momma could fight and stay strong through all this, I should not have any excuses whatsoever. Keep fighting, stay hydrated and remember to take your meds mah! I love you! I also wanted to start the New Year the way I want the whole year to go. I literally want to “RUN” 2013. I want running to be my main thing this year. Ever since my Lola passed, running has been my “escape” and my “therapy,” and I love that I’ve gotten to that point with running. I’m not running to win the race, I’m running just to run; I’m running because it feels so damn good. The medals and the health benefits are just by-products. I share with you my “WHYs” because those are the most important things in life; WHY do you do what you do? Remember your “WHYs” and all the “HOWs” will be easy. If your “WHYs” are powerful enough, you can and will achieve anything and everything. I wish you all a very happy and very blessed New Year! God Bless #ypowr #health #wellness #fitness #run #running #brazen #10K
And check this out:
Be Confident in (Your) God
This is one of the more beautiful passages that I have come across in recent memory and I would like to share it.