Flaxseed

What the Flaxseed?

Flaxseed

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.

FIBER:

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:

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-3 Fats:

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?

NYE & NYD Medals combined!

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!!

Wooden on Leadership

Wooden on Leadership — Introduction

Wooden on Leadership

Wooden on Leadership

This is one of the books that I will be reading once I start my Sports Management Program at USF on January 8th. I love reading these types of books so I thought I’d get a headstart. I’m super excited to get started in this program; 2013 is going to be a great year!

Just like my post, “Start With Why — Chapter 1: Assume You Know,” I will bullet point all the parts of each chapter of Wooden on Leadership that I find interesting.

  • Balance is crucial in everything we do. Along with love it’s among the most important things in life. 
  • Leadership is all about helping others achieve their own greatness by helping the organization to succeed.
  • How you run the race — your planning, preparation, practice and performance — counts for everything. Winning or losing is a by-product, an aftereffect, of that effort.
  • Effort is the ultimate measure of your success.
  • COMPETE ONLY AGAINST YOURSELF — Set your standards high; namely, do the absolute best of which you are capable. Focus on running the race rather than winning it. Do those things necessary to bring forth your personal best and don’t lose sleep worrying about the competition. Let the competition lose sleep worrying about you.
  • You must define success as making the complete effort to maximize your ability, skills, and potential in whatever circumstances — good or bad — may exist.
  • My standard of success counted most to me.
  • Before you can lead others, you must be able to lead yourself.
  • Learn to master the 4 P’s: Planning, Preparation, Practice and Performance. These are key to successful execution.
  • Write down the tasks, initiatives, and actions that each member of your team needs to do to perform at his or her peak level.