6 Nutrients for Your Brain’s Health

The Pie of excellent brain health includes:  Nutrition, Physical Activity, Mental Stimulation, Socialization & Spirituality.  I would add Sleep & Fresh Air.  Click on image to enlarge it.

I explore nutrition because the first study, to use nutrient levels in the blood to analyze the effect of diet on memory and thinking skills, and brain volume says nutritional factors do influence brain health.  It makes sense that we need to feed our mind well as much as our body.  Good input.  Good output.  Feeding your brain well may ward off memory loss, dementia or Alzheimer’s Disease.  The findings appeared in Neurology, a journal from the American Academy of Neurology.

The 6 nutrients linked to good memory and thinking skills are:

  1. omega-3 fatty acids (salmon, tuna, mackerel and trout are particularly high in omega-3s)
  2. vitamins B (meats, fish, eggs, cheese & some cereals)
  3. vitamin C (orange juice, broccoli, red peppers, dark green vegetables, strawberries & kiwi)
  4. vitamin D (natural sunlight)
  5. vitamin E (vegetable oils, nuts, seeds, leafy greens, whole grains, wheat germ)
  6. vitamin B-12 (clams, oysters, mussels, liver, caviar, octopus, salmon, tuna, cod, trout, bluefish, crab, lobster, beef, lamb, cheese, egg yolks, more below)
People with high blood levels of these nutrients:
  • Scored better on thinking tests than those who had low blood levels of these nutrients.
  • Their brains also showed less shrinkage, a sign of brain health.

People with Alzheimer’s typically have smaller brains than those without the disease.  What causes brain shrinkage? Trans fats. That’s the unhealthy type of fat. People with high levels of trans fats scored lower on thinking and memory tests.   Where are unhealthy trans fats found?

So, keep your thinking and memory sharp by sticking with nutritious foods.

The study, part of the Oregon Brain Aging Study, involved 104 people, average age 87. Other than advanced age, they had few risk factors for Alzheimer’s disease or other forms of dementia.

“These results need to be confirmed, but obviously it is very exciting to think that people could potentially stop their brains from shrinking and keep them sharp by adjusting their diet,” said study author Gene Bowman of Oregon Health and Science University in Portland.

By ALZinfo.org, The Alzheimer’s Information Site. Reviewed by William J. Netzer, Ph.D., Fisher Center for Alzheimer’s Research Foundation at The Rockefeller University.

Sources: Christy C. Tangney, Nikolaos Scarmeas: “The Good, Bad, and Ugly? How Blood Nutrient Concentrations May Reflect Cognitive Performance.” Neurology Vol 78 No 1, 2012.

G. L. Bowman, L.C. Silbert, D. Howieson, et al: “Nutrient Biomarker Patterns, Cognitive Funciton, and MRI Measures of Brain Aging.” Neurology Vol 78, No. 1, 2012.

For More Information please visit Alzheimer’s Research Foundation at http://www.alzinfo.org


Other Vitamin B12 Rich Foods

Fortified Cereals*
List of Cereals High in Vitamin B12
20μg (333% RDA) per 100 gram serving 16μg (267% RDA) in an average bowl (2 cups) (80 grams) 8μg (133% RDA) per cup (40 grams) Click to see complete nutrition facts for Fortified Cereals
Liverwurst Sausage 13.46μg (224% RDA) per 100 gram serving 2.42μg (40% RDA) per slice (18 grams) 3.77μg (63% RDA) per ounce (28 grams) Click to see complete nutrition facts for Liverwurst Sausage
Fortified Energy Bars* 12.24μg (204% RDA) per 100 gram serving 5.39μg (90% RDA) per bar (44 grams) 2.7μg (45% RDA) in half a bar (22 grams) Click to see complete nutrition facts for Fortified Energy Bars
Fois Gras (Goose Liver Pâté) 9.4μg (157% RDA) per 100 gram serving 1.22μg (20% RDA) per tablespoon (13 grams) 2.63μg (44% RDA) per ounce (28 grams) Click to see complete nutrition facts for Fois Gras (Goose Liver Pâté)
Emu Steak 9.37μg (156% RDA) per 100 gram serving 36.92μg (615% RDA) per tablespoon (394 grams) 7.96μg (133% RDA) per ounce (85 grams) Click to see complete nutrition facts for Emu Steak
New England Clam Chowder 4.8μg (80% RDA) per 100 gram serving 12.1μg (202% RDA) per cup (252 grams) 1.54μg (26% RDA) in a fluid ounce (32 grams) Click to see complete nutrition facts for New England Clam Chowder
Manhattan Clam Chowder 3.3μg (55% RDA) per 100 gram serving 7.92μg (132% RDA) per cup (240 grams) 0.99μg (17% RDA) in a fluid ounce (30 grams) Click to see complete nutrition facts for Manhattan Clam Chowder
Luncheon Meat* 5.14μg (86% RDA) per 100 gram serving 1.44μg (24% RDA) per one ounce slice (28 grams) 2.88μg (48% RDA) in two slices (56 grams) Click to see complete nutrition facts for Luncheon Meat
Hard Salami* 2.8μg (47% RDA) per 100 gram serving 3.16μg (53% RDA) in one 4 ounce package (113 grams) 0.28μg (5% RDA) per slice (10 grams) Click to see complete nutrition facts for Hard Salami
Whey Powder 2.37μg (40% RDA) per 100 gram serving 3.44μg (57% RDA) per cup (145 grams) 0.19μg (3% RDA) per tablespoon (8 grams) Click to see complete nutrition facts for Dry Sweet Whey
Yogurt (No Fat) 0.61μg (10% RDA) per 100 gram serving 1.49μg (25% RDA) per cup (8oz) (245 grams) 0.69μg (12% RDA) per 4oz serving (half-container) (113 grams) Click to see complete nutrition facts for Plain Yogurt (No Fat)
Yogurt (Whole) 0.37μg (6% RDA) per 100 gram serving 0.91μg (15% RDA) per cup (8oz) (245 grams) 0.42μg (7% RDA) per 4oz serving (half-container) (113 grams) Click to see complete nutrition facts for Plain Yogurt (Whole)
Skim Milk 0.53μg (9% RDA) per 100 gram serving 1.3μg (22% RDA) per cup (245 grams) 0.16μg (3% RDA) in a fluid ounce (31 grams) Click to see complete nutrition facts for Non-Fat Milk
Whole Milk 0.44μg (7% RDA) per 100 gram serving 1.07μg (18% RDA) per cup (244 grams) 0.14μg (2% RDA) in a fluid ounce (31 grams) Click to see complete nutrition facts for Full Fat Milk
Low-Fat Buttermilk 0.22μg (4% RDA) per 100 gram serving 0.54μg (9% RDA) per cup (245 grams) 0.07μg (1% RDA) in a fluid ounce (31 grams) Click to see complete nutrition facts for Low-fat Buttermilk
Yeast Extract Spread (Marmite) 0.5μg (8% RDA) per 100 gram serving 1.44μg (48% RDA) per cup (288 grams) 0.03μg (1% RDA) per teaspoon (6 grams) Click to see complete nutrition facts for Yeast Extract Spread
Cured Ham (Lean) 0.65μg (11% RDA) per 100 gram serving 0.91μg (15% RDA) per cup (140 grams) 0.55μg (9% RDA) in a 3 ounce serving (85 grams) Click to see complete nutrition facts for Extra Lean Cured Ham
Chicken (Lean) 0.31μg (5% RDA) per 100 gram serving 0.43μg (7% RDA) per cup chopped (140 grams) 0.21μg (3% RDA) in a half-cup (70 grams) Click to see complete nutrition facts for Lean Roasted Chicken
Fortified Soymilk* 1.11μg (19% RDA) per 100 gram serving 2.7μg (45% RDA) per cup (243 grams) 0.3μg (5% RDA) per ounce (28 grams) Click to see complete nutrition facts for Fortified Soymilk
Fortified Tofu* 2.36μg (39% RDA) per 100 gram serving 1.86μg (31% RDA) per serving (1/4 packet) (79 grams) 0.7μg (11% RDA) per ounce (28 grams) Click to see complete nutrition facts for Fortified Tofu

*Amount of vitamin B12 may vary greatly between products. Be sure to check nutrition labels for the exact amount of vitamin B12 from each individual product.


I can’t talk about the brain without mentioning some amazing, brainiac friends I adore, who have written books I love.  Check out my friend, Spencer’s book, “The Brain Mechanic”.  Great read!  http://www.amazon.com/The-Brain-Mechanic-Maximize-Emotional/dp/0757315569

To learn more about Spencer Lord, you can visit his website:  http://www.thebrainmechanic.com/

The book is also available on Audio: http://www.learnoutloud.com/Resources/Authors-and-Narrators/Spencer-Lord/21441


And my friend, Michael’s book, “Super Body, Super Brain” is another great read!  http://www.amazon.com/Super-Body-Brain-Workout-That/dp/B005CDTVKA/ref=sr_1_1?ie=UTF8&qid=1334456103&sr=8-1

To learn more about Michael Gonzalez Wallace, you can visit his website at: http://www.superbodysuperbrain.com/



Stay healthy!

Habits of the World’s Healthiest People



The United States is facing a health crisis of unprecedented proportions: Two-thirds of Americans are overweight or obese. Diabetes and heart disease rates are on the rise. For the first time in living history, the life expectancy of America’s children is less than that of their parents.

In other parts of the world, however, people are living longer, healthier lives.

In certain areas known as Blue Zones, people tend to live well into their 90s and beyond while remaining mentally and physically vibrant.

It’s no coincidence that people in these regions share several lifestyle traits.

The Blue Zones

1.   Sardinia, Italy: a mountain village where researchers encountered a 102-year-old man who hikes at least 6 miles a day.

2.   Okinawa, Japan: home to some of the world’s longest-lived people.

3.   Loma Linda, California: where a group of Seventh Day Adventists commonly live to 100 years old and enjoy more healthy years of life than the rest of the United States.

4.   Icaria, Greece: a tiny island with 20 percent lower rates of cancer, 50 percent lower rates of heart disease, and almost no dementia.

5.    Nicoya Peninsula, Costa Rica: where residents enjoy lower levels of obesity and longer lives than the rest of Costa Rica.

Dan Buettner, explorer and writer for National Geographic, has worked with longevity researchers to identify the habits that allow Blue Zone inhabitants to reach the age of 100 at ten times greater rates than most of the United States, while suffering a mere fraction the rate of heart disease and cancer as the rest of the world.

The key to living longer, fuller lives, says Buettner, is to create an environment of health.

Science has determined that less than 25% of a person’s lifespan is determined by genes. The rest can be influenced by lifestyle factors.

Healthy Lifestyle Habits

Buettner and his team of researchers have identified nine lifestyle factors common among Blue Zone inhabitants, all of which are associated with an extra 3-6 years of quality life.

The secret to vitality and longevity is incorporating these habits into your daily life.

Adopting all nine of these habits — known as the Power9 — is not necessary to experience the benefits of increased health and longevity; according to Buettner, practicing just six of the Power9 will deliver 90% of the benefits.

His book, The Blue Zones: Lessons for Living Longer From the People Who’ve Lived the Longest, provides practical guidelines for setting up your home, your social life, and your work place to help add more quality years to your life.

Surprisingly, only one of the Power9 deals with exercise, and a full third involve social factors. In fact, says Buettner, the single most important thing you can do is extend your life is to build your own “Right Tribe.”

The world’s longest-lived people were either born into or choose to associate with the right people — those who provide emotional support and the motivation to engage in healthy activities.

Research shows that if you surround yourself with people who are active and eat healthy foods, you are more likely to adopt these habits yourself.

The Power9

1. Move naturally

Find ways to move mindlessly and adopt a lifestyle that makes moving unavoidable. In many Blue Zones, walking is the main mode of transportation.

People also engage in some sort of moderate daily activity such as gardening, walking, or playing with their children. Buettner believes that many Americans exercise too hard; our bodies were not made to withstand years of heavy pounding and high-intensity physical activity.

Regular, low-intensity activity — doing something light every day — may be more beneficial. Focus on activities you enjoy — even something as seemingly simple as a daily walk can provide health benefits.

2. Know your purpose in life

Having a meaningful reason to get out of bed in the morning can help reduce stress and ward off disease. Studies show that people who retire early often see a decline in their health and even experience higher mortality rates than those who continue to work.

If you enjoy your job, keep working as long as possible. Volunteer work and community service can also help provide a sense of purpose.

3. Downshift

People in Blue Zones typically have less stress in their lives. Look for ways to simplify your life: slow down, get plenty of rest, and take vacations.

Try to punctuate your day with periods of calm, whether that means meditating, taking a relaxing bath, or carving out some time for yourself to engage in a hobby.

4. Follow the 80% Rule

As Americans, we’re used to eating until we’re full, but allowing yourself to feel hunger can actually be beneficial. A study involving mice revealed that the appetite-stimulating hormone ghrelin may help fight stress and depression.

People in Blue Zones typically stop eating when they are 80% full. Buettner’s book and the Blue Zone web site provide advice on adopting healthier eating habits.

5. Eat a plant-based diet

People in Blue Zones don’t diet; they eat wisely. Blue Zone diets consist of large amounts of locally grown vegetables and less protein than the average American diet.

Limit processed foods, meats, fats, and sweets as much as possible. Also drink plenty of fresh water and herbal teas. In Icaria, residents drink high levels of herbal teas that act as diuretics, lower blood pressure, and prevent heart disease.

6. Drink red wine

Red wine is high in powerful antioxidants that can help fight cancer, reduce inflammation, and lower cholesterol. In Sardinia, researchers found a red wine with the world’s highest-known levels of antioxidants.

Drink red wine consistently and in moderation — a glass or two a day is recommended.

7. Belong to a healthy social network

Having a strong and supportive social system is key to reducing stress and living a healthy life. There is a biological link between social connection and how well our bodies function.

Fifteen years ago, the average American had three good friends; that number is now down to two. Our increasingly wired society and busy lifestyles have made us more isolated, which can shave years off our lives.

Make an effort to spend time with friends and nurture a face-to-face network instead of just connecting with people online. Proactively build friendships with people who practice healthy habits.

Participating in social exercise groups or volunteering are great ways to meet healthy, like-minded individuals.

8. Have a belief system

Having some sort of faith system or spiritual practice has been shown to have health benefits. Participating in a belief system doesn’t have to mean organized religion: Okinawans believe in ancestral worship; yoga and meditation are also forms of non-religious spiritual practices.

“People who feel their life is part of a larger plan and are guided by their spiritual values have stronger immune systems, lower blood pressure, a lower risk of heart attack and cancer, and heal faster and live longer,” says Harold G. Koenig, M.D., professor of psychiatry and behavioral sciences at Duke University Medical Center.

9. Put your family first

People in Blue Zones make family a priority and nurture supportive relationships with their loved ones. Studies have shown that the average working American parent spends just 19 minutes a day engaged in childcare.

As you work on simplifying your routine, look for new, beneficial activities you can do with your children and extended family members. Complete a craft project together, get the family together for a bike ride, or involve the children in making dinner and choosing healthy foods for the family.

For more information, visit the Blue Zones web site, which features a Vitality Compass for gauging your current state of health and life expectancy.

[Originally posted on April 16, 2012 by http://erindenil.com/2012/04/16/habits-of-the-worlds-healthiest-people/]

Additional Resources

The Island Where People Live Longer
Find Purpose, Live Longer

For More Information visit:  http://www.bluezones.com

To Get the Book Click on the Cover:

Cover of "The Blue Zones: Lessons for Liv...

Healthy StartUps by Maria Dorfner

If you’re a male or female entrepreneur who wants to be the next Mark Zuckerberg or Steve Jobs or Mark Cuban, listen up.  No, I’m not casting another Shark Tank.  

[Link to SharkTank & how to be on the show:  http://abc.go.com/shows/shark-tank]

ABC-TV is safe.  Mark Cuban is safe. And so is Mr. Quiggly.

A start-up is a business or undertaking that has recently begun operation.

A Healthy Start-Up is one that has founders that make their mental, physical and spiritual health a priority.  They know that if they are unhealthy, it infects the rest of their team and their company.  The same is true if they are  healthy.  People emulate those they admire.  If you’re a leader — you have the ability to influence others.  Influence them towards daily healthy habits.  Neglect your health.  Neglect your company.  Great leaders have already learned this valuable lesson.

Lead your team towards  healthy habits. Build a healthy company.

Successful companies are built with a strong foundation. Think about it.  If your own mind, body or spirit suffers, how can you possibly bring your best to team, employees, clients, customers, board or investors? The answer is you can not. Taking time to nourish those things daily is not selfish or time wasted, it’s actually selfless and time/energy gained to serve all the aforementioned best, as well as family and friends to bring life balance.

I believe Entrepreneurs need to think of their HEALTH as a BANK ACCOUNT.

Make deposits now.

Benefit later.  Health is Your Greatest Wealth.  Talk to any old rich person to confirm.

Here are 5 things you experience when working on a startup, which may affect health.

1.  You will be excited.  New start-up.  Woo-hoo!   I’ll work 24/7 on this!


2.  You will get too busy to prepare meals.  I’ll just order in a pizza.  Again.
 3.  You will experience information overload and sit at a computer for hours on end.
4.  You will get bummed out and not know why. (Refer back to #1, 2, 3)
5.   You will get tired and have no time for family or friends.

The good news is every day YOU get to decide which one you’ll do.

Your aim is to make DEPOSITS into what I call a HEALTHY START-UP ACCOUNT.


1.  You will be excited.

You are running on adrenaline.  Your dream team is in place.  You have a great team in place.  You have a vision. You’re executing on it. You’re making sales. You’re gaining traction. You’re meeting with potential investors. Exciting. So exciting you can’t sleep.

Tips to sleep:  Create a dark area at room temperature (not too hot, not too cold) with a fan or quiet music (no gadgets!).  Remember, you are excited and may be running off of adrenaline. But the same adrenaline will zap your energy and exhaust you if you don’t regulate your daily sleep.  Set a regular time for turning in and try to get away from technology and relax your mind beforehand. Step outside, stretch, breathe.

SLEEP is a DEPOSIT.  Repeat that with me.  Sleep is a deposit into your Healthy Start-Up.

Healthy citizens are the greatest asset any country can have. ~Winston Churchill

Here is expert advice from sleep specialists Dr. Kingman Strohl of University Hospitals Case Medical Center, Dr. Joe Golish of MetroHealth Medical Center, and Dr. Douglas Moul of the Cleveland Clinic Foundation:

Go to sleep an hour ahead of time.  Same time.  Every night.

Don’t just jump into bed — start your sleep ritual an hour or two ahead of time. And, this is crucial: Try to go to bed at the same time every single day. Discern what the best time for you is and go for that, consistently. Don’t tough your way through your sleepy hours and chance getting a second wind.

Avoid all stimulants.

• That means caffeine in any form (it’s OK to drink some in the morning, but not cup after cup after cup), watching TV, working out, doing anything online (the blue light given off by TV and computers have shown to be disruptive to the pre-sleep cycle), arguing with a family member. Consciously cultivate peacefulness before bedtime. No alcohol before bedtime either (if you fall asleep, you’ll likely wake up again in a few hours).

No worrying!

• Let go of anxiety about going to sleep, and of worrisome thoughts. This isn’t easy, and it takes practice. “You can’t change the world,” Strohl says. “Remember that!”  It’s okay to read an enjoyable, but not too stimulating book, which can take your mind off worries.

Lavender is surprisingly effective.

• Good sleep habits are imperative, says Strohl. It’s important to remember that everyone has insomnia at some point and hardly anyone falls asleep right away. We really shouldn’t, because it takes awhile for our bodies and brains to wind down.  In fact, says Strohl, “If you are falling asleep within five minutes of your head hitting the pillow, then you are sleep-deprived.”

Cool, dark room with lavender mist.

Do things to create a supportive sleep environment: Make your room cool and dark, don’t have a TV or computer in it, spray a lavender mist on your pillow (it is supposed to be surprisingly effective for promoting drowsiness).  If you still can’t fall asleep, get out of bed and read for a while in a chair or in another room. When you get sleepy again, get back into bed. This way you won’t associate your bed with your inability to sleep.

What about herbs and supplements?

• Some people use melatonin, a dietary supplement available over the counter, to help them sleep. But be careful: the strength of it varies because the Food and Drug Administration does not regulate dietary supplements. Your doctor, however, can prescribe a melatoninlike drug (Rozerem orthe generic ramelteon, a melatonin receptor) as an alternative.  Some people say valerian, another herb, works for them, but doctors say studies have shown that might just be a placebo effect.

What about prescriptions?

• Try reconditioning your brain. If you are taking a prescription sleep aidand want to stop, start taking it with a glass of warm milk, Strohl says. Tell your brain the milk is making you sleepy. Then, after a week or two, just drink the milk. Your brain is highly suggestible, so this will work — you will establish the thought that milk is what makes you sleepy.

• If you decide to stop taking your prescription sleep medication, it’s best to do it on a weekend or when you have a couple of days off. You will toss and turn for a few nights, but, doctors say, your body will adjust. You have to be patient and give it a few days.

What about coffee during the day?

If you’re tired during the day as a result, beware of compensating with caffeine. As doctors point out, a regular cup of the coffee that we drink today (and it’s usually not a cup if you measure it out, but two or three) has twice as much caffeine as it used to. The same goes for energy drinks or caffeinated soft drinks. They will affect your ability to sleep.

As I agree with staying away from coffee, this article is recommending which coffee maker to use.  A Tech Guy’s Version of the Perfect Cup of Coffee.  I kid you not.  http://uncrunched.com/2012/01/09/a-tech-guys-version-of-the-perfect-cup-of-coffee/.

I find it funny because I realize getting coffee away from people in Silicon Valley, NYC or any Urban Jungle is like getting shoes away from Imelda Marcos. Addictions to either (shoes or coffee) aren’t healthy. Period.  One or two cups in the morning  is fine, but most people crash mid-afternoon and reach for more.

It’s not going to be easy to stop drinking coffee if you’re addicted to it.

If it would completely stress you out to quit your coffee addiction right now, try taking breaks.  Try white tea (15mg caffeine) vs. coffee (120 mg caffeine).

2.  You will be too busy to eat right.


Remember when you wake up ready to go to work exclaiming you’re not hungry and just want coffee –that’s a withdrawal in a healthy company leader.  That’s you.   I’m a big fan of protein in the morning. Protein contains tyrosine, an amino acid that elevates the brain chemicals dopamine and norepinephrine. It makes you feel full too, so you don’t overeat. Protein keeps your metabolism steady. Two eggs in the morning. Ten almonds and water or tea mid-morning before lunch rolls around prevents  rollercoaster highs and lows.  If you can be outside –the fresh air will do you good. Breathe in the fresh air. If you’re in NYC, unless you  can see trees, disregard.  Also, whenever you have a meeting –if you can have it outdoors .  If you can walk and talk (I always say, “Let’s be like West Wing…”) –even better.  All healthy deposits in you and your team.  Relaxing together eating a healthy and leisurely meal is wonderful too.


3.  You will be on information overload.


Emails, Meetings, Conferences, Phone, Facebook, Twitter, Linked In, Trade Magazines, Trade Shows, etc. can drain you mentally.  Take breaks. Once you do, you’ll take more of them because you’ll notice a positive difference in how you feel engaging in your real community instead of the on-line one.

Computers can be illusions.  You won’t recognize when your inbox or online activity really looks like THIS.  But you’ll feel it. Before computers, we could visually see when we were “swamped.”  Now, it’s hidden. Ten thousand emails. Five are vital. Don’t sweat it. Set technical boundaries. Give yourself at least an hour each day when you are away from all electronic devices.  The more, the better.

Whenever you stop to check in with the real you without devices —it re-energizes you. Just 3-minutes of meditating will make you more alert.  I recommend doing so first thing in the morning when you wake and again at noon and 3 p.m. These mini-meditation breaks will energize you and keep you focused.  Smile at and deep breathe.  Breathe 10 seconds (count to 10 slowly) inhale and 10 seconds exhale.

Science and technology reporter, Daniel Sieberg wrote a book called, “The Digital Diet”  I recommend.   His 4-step plan to help you regain control, focus, and true connection in your life are as follows (but pick up the book for details):

Step 1//Re: Think:

Consider how technology has overwhelmed our society and the effect it’s had on your physical, mental, and emotional health.
Step 2//Re: Boot:

Take stock of your digital intake using Sieberg’s Virtual Weight Index and step back from the device.

Step 3//Re: Connect:

Focus on restoring the relationships that have been harmed by the technology in your life.

Step 4//Re: Vitalize:

Learn how to live with technology—the healthy way, by optimizing your time spent e-mailing, texting, on Facebook, and web surfing  in  this book.

4.  You will get bummed out.   Meetings will get cancelled.  Things may not move as quickly as you’d like.  Frustrations at limited resources to compete will happen.  You will get bummed out.  That is why it’s so important for you to stay in top mental, physical and spiritual form.  You will be able to overcome challenges when you are healthy.

On a daily basis,  projects can pile on stress.  Get up every 15 minutes and stretch or walk around.  Exercise.  Break  it up into 15 minutes of activity if you can’t break away for longer. Walk. Run. Climb stairs. Breathe deeply.  Repeat. Take breaks to get outside as often as you can during the day.

Be centered. Centered people do not react. When something happens outside of them –they can reflect on it.  Anyone who reacts immediately in a highly emotional state isn’t centered.  No good decision is ever made out of anger. Remember that.  If you are going to run a company –your ability to remain calm and make good decisions is a must.  It sounds odd, but you actually have to practice being calm.  Test it out with family members. When someone says something that pushes your buttons –practice not reacting.   Breathe. Observe.  Don’t react.  If you have to silently count to 100 inside. The situation may diffuse by the time you get to one hundred.

Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity. John F. Kennedy

5.  You will get tired. – Start back at #1.

In summary, don’t be one of those founders that brags and boats about not  getting any sleep or living on coffee. It sends the wrong message to your team.  Be a healthy example.  Surround yourself with a healthy team.  Build a healthy company or companies.

Consider this advice (some is the same) from local CEOs, published in SMART CEO Magazine.

Meditate: You don’t have to be a monk,
but find that one activity that can
always relax you to re-center your mind.

English: Steve Jobs shows off the white iPhone...
Image via Wikipedia

Make it a plan: Schedule your activities
like you would schedule a meeting –
and don’t skip it. Personal time is just
as important as business time.

Get involved:

Supporting community

events and nonprofi t organizations
provides a great opportunity for teambuilding and giving back.

Define your goals: What do you want to
accomplish? Defi ne it, and chase after
it. You’ll be more likely to succeed if you
have a vision.


It is unwise to be too sure of one’s own wisdom. It is healthy to be reminded that the strongest might weaken and the wisest might err.
Mohandas Gandhi

Healthy discontent is the prelude to progress.
Mohandas Gandhi

Business is never so healthy as when, like a chicken, it must do a certain amount of scratching around for what it gets.

Henry Ford


I recommend a copy of Mark Cuban’s book. In one day, the slim under-100-page book, titled “How to Win at the Sport of Business: If I Can Do It, You Can Do It,” soared to the top of the bestseller charts at the big online book-buying sites, with particularly strong sales onAmazoniTunes and Barnes & Noble.

Here’s an excerpt from Mark Cuban’s book:


For More Information on Mark Cuban and Mr. Quiggley’s red matching Skechers, please visit:



Related articles:R


Surround yourself with healthy, positive, can-do/will-do people. It makes a huge difference in execution, results, growth, success and being a healthy founder with a thriving, healthy company that values a balanced life and health as your greatest wealth.



Healthy citizens are the greatest asset any country can have. ~Winston Churchill