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GOMBBS: Greens, Onions, Mushrooms, Berries, Beans, and Seeds

“GOMBBS” is an acronym you can use to remember the most nutrient-dense, health-promoting foods on the planet. These are the foods you should eat every day, and they should make up a significant proportion of your diet – these foods are extremely effective at preventing chronic disease and promoting health and longevity.

G – Greens
Raw leafy greens contain only about 100 calories per pound, and are packed with nutrients. Leafy greens contain substances that protect blood vessels, and are associated with reduced risk of diabetes.1 Greens are an excellent tool for weight loss, since they can be consumed in virtually unlimited quantities. Leafy greens are also the most nutrient-dense of all foods, but unfortunately are only consumed in miniscule amounts in a typical American diet. We should follow the example of our closest living relatives – chimpanzees and gorillas – who consume tens of pounds of green leaves every day. The majority of calories in green vegetables, including leafy greens, come from protein, and this plant protein is packaged with beneficial phytochemicals: Green vegetables are rich in folate (the natural form of folic acid), calcium, and contain small amounts of omega-3 fatty acids. Leafy greens are also rich in antioxidant pigments called carotenoids, specifically lutein and zeaxanthin, which are the carotenoids known to promote healthy vision.2 Also, several leafy greens and other green vegetables (such as bok choy, broccoli, and kale) belong to the cruciferous family of vegetables.

All vegetables contain protective micronutrients and phytochemicals, but cruciferous vegetables have a unique chemical composition – they contain glucosinolates, and when their cell walls are broken by blending, chopping, or chewing, a chemical reaction converts glucosinolates to isothiocyanates (ITCs) – compounds with a variety of potent anti-cancer effects. Because different ITCs can work in different locations in the cell and on different molecules, they can have combined additive effects, working synergistically to remove carcinogens, reduce inflammation, neutralize oxidative stress, inhibit angiogenesis (the process by which tumors acquire a blood supply), and kill cancer cells.3

O – Onions
Onions, along with leeks, garlic, shallots, and scallions, make up the Allium family of vegetables, which have beneficial effects on the cardiovascular and immune systems, as well as anti-diabetic and anti-cancer effects. Allium vegetables are known for their characteristic organosulfur compounds, Similar to the ITCs in cruciferous vegetables, organosulfur compounds are released when onions are chopped, crushed, or chewed. Epidemiological studies have found that increased consumption of Allium vegetables is associated with lower risk of gastric and prostate cancers. These compounds prevent the development of cancers by detoxifying carcinogens, halting cancer cell growth, and blocking angiogenesis.4 Onions also contain high concentrations of health-promoting flavonoid antioxidants, predominantly quercetin, and red onions also contain at least 25 different anthocyanins.5,6 Quercetin slows tumor development, suppresses growth and proliferation and induces cell death in colon cancer cells7. Flavonoids also have anti-inflammatory effects that may contribute to cancer prevention.8

M – Mushrooms
Consuming mushrooms regularly is associated with decreased risk of breast, stomach, and colorectal cancers. In one recent Chinese study, women who ate at least 10 grams of fresh mushrooms each day (about one mushroom per day) had a 64% decreased risk of breast cancer. Even more dramatic protection was gained by women who ate 10 grams of mushrooms and drank green tea daily – an 89% decrease in risk for premenopausal women, and 82% for postmenopausal women.9,10 White, cremini, Portobello, oyster, shiitake, maitake, and reishi mushrooms all have anti-cancer properties – some are anti-inflammatory, stimulate the immune system, prevent DNA damage, slow cancer cell growth, cause programmed cancer cell death, and inhibit angiogenesis. In addition to these properties, mushrooms are unique in that they contain aromatase inhibitors – compounds that can block the production of estrogen. These compounds are thought to be largely responsible for the preventive effects of mushrooms against breast cancer – in fact, there are aromatase-inhibiting drugs on the market that are used to treat breast cancer. Regular consumption of dietary aromatase inhibitors is an excellent strategy for prevention, and it turns out that even the most commonly eaten mushrooms (white, cremini, and Portobello) have a high anti-aromatase activity.11

B – Berries
Blueberries, strawberries, and blackberries are true super foods. Naturally sweet and juicy, berries are low in sugar and high in nutrients – they are among the best foods you can eat. Their vibrant colors mean that they are full of antioxidants, including flavonoids and antioxidant vitamins – berries are some of the highest antioxidant foods in existence. Berries’ plentiful antioxidant content confers both cardioprotective and anti-cancer effects, such as reducing blood pressure, reducing inflammation, preventing DNA damage, inhibiting tumor angiogenesis, and stimulating of the body’s own antioxidant enzymes. Berry consumption has been linked to reduced risk of diabetes, cancers and cognitive decline.12 Berries are an excellent food for the brain – berry consumption improves both motor coordination and memory.13

B – Beans
Beans (and other legumes as well) are a powerhouse of superior nutrition, and the most nutrient-dense carbohydrate source. They act as an anti-diabetes and weight-loss food because they are digested slowly, having a stabilizing effect on blood sugar, which promotes satiety and helps to prevent food cravings. Plus they contain soluble fiber, which lowers cholesterol levels.14 Beans are unique foods because of their very high levels of fiber and resistant starch, carbohydrates that are not broken down by digestive enzymes. Fiber and resistant starch not only reduce total the number of calories absorbed from beans, but are also fermented by intestinal bacteria into fatty acids that help to prevent colon cancer.15 Eating beans, peas, or lentils at least twice a week has been found to decrease colon cancer risk by 50%.16 Legume intake also provides significant protection against oral, larynx, pharynx, stomach, and kidney cancers.17

S – Seeds
Nuts and seeds contain healthy fats and are rich in a spectrum of micronutrients including phytosterols, minerals, and antioxidants. Countless studies have demonstrated the cardiovascular benefits of nuts, and including nuts in the diet aids in weight maintenance and diabetes prevention.18-19 The nutritional profiles of seeds are similar to nuts when it comes to healthy fats, minerals, and antioxidants, but seeds are also abundant in trace minerals, higher in protein than nuts, and each kind of seed is nutritionally unique. Flax, chia, and hemp seeds are extremely rich sources of omega-3 fats. In addition to the omega-3s, flaxseeds are rich in fiber and lignans. Flaxseed consumption protects against heart disease by a number of different mechanisms, and lignans, which are present in both flaxseeds and sesame seeds, have anti-cancer effects.20 Sunflower seeds are especially rich in protein and minerals. Pumpkin seeds are rich in iron and calcium and are a good source of zinc. Sesame seeds have the greatest amount of calcium of any food in the world, and provide abundant amounts of vitamin E. Also, black sesame seeds are extremely rich in antioxidants. The healthy fats in seeds and nuts also aid in the absorption of nutrients when eaten with vegetables.

You can learn more about the health benefits of GOMBBS in my new book Super Immunity, which discusses how to naturally strengthen the immune system against everything from the common cold to cancer.

8 Weeks to Optimum Health Short Summary

Dr. Andrew Weil believes the key to health lies in making small, consistent changes to the way you live. Instead of strict diets and grueling fitness routines, which often fail because they require
radical upheavals, he suggests incorporating simple changes that gradually build upon each other to make you healthier and happier.

8 Weeks to Optimum Health Key Takeaways

Each week is broken down into an outline and a more detailed plan with recipes and commentaries. Once you have begun a diet or exercise habit, continue it or build upon it throughout the entire eight-week course. Here are a few pointers from each week:

Week 1

- Clear out your fridge and pantry by getting rid of all unhealthy foods.
- Eat broccoli two times this week.
- Eat fish high in Omega-3′s, like salmon, one time this week.
- Take a vitamin C supplement twice a day.
- Walk for ten minutes five days out of the week, or add this to your current exercise regimen. Increase by 5 minutes every week until the sixth week.
- Observe your breathing for five minutes every day.
- Place some flowers in your home to lift your spirits.

Week 2

- Eat more whole grains.
- Eat one soybean product.
- Drink green tea.
- Supplement your diet with mixed carotines.
- Abstain from watching, listening to, or reading the news for one full day.

Week 3

- Buy organic fruits and vegetables, and eat one extra serving of each this week.
- Up your intake of fish to two times this week.
- Substitute a soy product for a meat product once this week.
- Take a vitamin E and a selenium supplement.
- Add stretching to your exercise regimen.
- Start reading an inspirational book.
- Spend time with a friend or relative who makes you happy.

Week 4

- Examine your bed if you are not sleeping well and see if you can fix the problem.
- Incorporate garlic into your diet.
- Substitute a soy product for a meat product twice this week.
- Abstain from the news for two days.
- Take a moment to be thankful for your food before eating.

Week 5

- Use a sauna for 20 minutes.
- Add ginger to your diet.
- Abstain from the news for three days.
- Listen to music that inspires you.
- Try a one-day fruit fast where you only eat fruit.

Week 6
- Eat cooked, leafy greens.
- Abstain from the news for four days.
- Go to an art museum.
- Try a one-day juice fast.

Week 7

- Volunteer somewhere to help someone who needs it.
- Walk for forty minutes for five days this week.
- Contact someone with whom you have lost touch.

Week 8

- Formulate an ongoing plan to keep up your healthy, new lifestyle.
- Increase your walks to 45 minutes.
- Avoid the news for the entire week and evaluate how often you’d like to take in the news from now on.
- Try to forgive someone for a past transgression.
- Try a one-day water fast.

Action Steps

1. Start getting rid of all the unhealthy food in your house. If it’s not there, you can’t eat it!

2. Begin a light exercise regimen if you don’t already have one. If you do, add an extra 5 minutes of walking to it.

3. Follow the plan’s suggestions of eating broccoli, fish, and taking a vitamin C supplement.

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Summary Most of us are stuck in the rat race, working hard and long trying to make a lot of money so that we can eventually retire.

Tim believes that we can escape this 9-5, live anywhere, develop a lifestyle that is built around a 4 hour work week, and join what he calls the New Rich by following the Pareto Principle (also known as the 80/20 Rule).

The principle states that for many events, 80% of your results come from 20% of your effort. This book hones in on how he achieved exactly that.

4 Hour Work Week Takeaways

The underlying theme of the book is that money is not what is important, but rather time. Freeing up time allows you to accomplish what you really want to do with your life and, thus, find greater satisfaction. These four steps are designed with this concept in mind:

Step 1: D is for Definition

Define what is really important to you. What are you trying to achieve in work, relationships, and life? Decide what you want and set appropriate goals.

Step 2: E is for Elimination

Eliminate the things that are not crucial to achieving your objectives. Distractions only eat away at your productivity. Hone in on the 20% of your efforts that bring results and brush away the remaining 80%.

Step 3: A is for Automation

Automate time-consuming processes to make more money with less effort. Outsource responsibilities whenever possible to free up time to focus on the areas of your life that will give you the best return.

Step 4: L is for

Liberation Free yourself from what you think is expected of you and do what works best for you instead. The objective is to be able to become more efficient, prove it when you work from home or take vacations or sick days, and eventually rearrange your life so that you work on your time instead of someone else’s.

4 Hour Work Week Action Steps

1. Determine what your ultimate dream is. If you had all the time in the world, what would you be doing with it? Are the possible negative effects of striving for this dream enough for you abandon it?

2. Examine your typical day. How much time is squandered on unimportant tasks? Eliminate these time-wasters (ie: reduce the number of times you check your email, the number of hours you watch TV, the number of interruptions from co-workers you allow, etc.).

3. Figure out which of your daily tasks can be streamlined and enact a plan to automate them. Set up an autoresponder, an FAQ for your website, and outsource items that can be handled by someone else.

Thanks for reading the 4 Hour Work Week Book Review by 90 Seconds to Greatness. Many will benefit form this book as it is one of the best ways for the most amount of people to experience abundance and freedom in life.

The Seven Habits of Highly Effective People Short Summary

In the book, Covey lays out seven proven principles for success. He teaches that you are what you habitually do, so you should adopt productive habits.

Key Takeaways – What exactly are the 7 principles?

You are responsible for your life and every decision you make. Your choices alone determine the path you follow, so take initiative and steer the things you can control in the direction you want them to go.

Determine your ultimate goal. You must visualize what you want before you can create it. “The End” is really the goal of your goals.

Focus on your top priorities. “Top” doesn’t always mean “urgent.” For example, when the phone rings, picking it up might seem urgent, but the caller is not always important. The energy you expend should drive you toward the goal you established in step 2.

A “win” for everyone involved is better than a one-sided win or a lose-lose situation. Aiming for an outcome in which everyone is content with the results creates an environment where people work
together rather than against one another.

Communication is a two-way street. To develop win/win relationships, find out what the other parties want and what winning means to them. Trying to get your point across right off the bat usually means you are not really listening to what the other person has to say.

Cooperation multiplies the power of one and lets people achieve things that may not be able to accomplish alone. Everyone has something unique to contribute, and the sharing of different opinions and ideas can inspire everyone to think about things in a new light to allow for amazing
results.

There’s an old story about a man sawing a log. The work is going slowly and the man is exhausted. The more he saws, the less he cuts. A passerby watches for a while and suggests that the man take a break to sharpen the saw, but the man says he can’t stop to sharpen the saw because he is too busy sawing! A dull saw makes the work tiresome, tedious and unproductive. Highly effective people take the time they need to sharpen their tools: their bodies, souls, mind and hearts.

Action Steps

1) Get started with your journey today by being proactive. It’s time to take action and begin doing instead of saying.
2) Begin with the end in mind by identifying your top 5 goals. 3) Prioritize your top 5 goals. 4) Do first things first by beginning to working on goal # 1 while keeping all 7 of the Stephen Covey’s Habits in mind.

Thanks for reading The Seven Habits of Highly Effective People book review, a book many would benefit from!!

Fantastic watch and presentation by Peter Diamandis

Health, 3 million new people will have internet and mobile access, and the ability for sustainable resources.

How Bad Do You Want (Success)? Check out this pretty cool [Inspirational Video]

Build, create, maintain, stay focused on whatever it is that drives you.

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This is fantastic if you have never saw or heard before!

1 – trust yourself

2 – break the rules – not the law.

3 – don’t be afraid to fail

4 – ignore the nay-sayers.

5 – work your butt off – leave no stone unturned.

6 – giving back – reach out and help people.

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This is a fantastic video I highly recommend for those out there wanting to become leaders!

It really explores the depths of how great leaders of our time inspire action through the WHY, HOW, and WHAT.

Welcome to the blog of Troy Shanks. For the past 6 years I have been an “internet marketing entrepreneur” who set out for the land of plenty and money in the online world.

Before either one of us do another thing, lets take the next 2 steps in life together.

Since your conveniently here exploring my life, I figured I would drop in on the conversation we are currently having.

Our next 2 steps:

1) Who is Troy Shanks?
2) Why YOU are here NOW!

You are here because a) I might be able to help you b) you want something from me c) we can benefit from one another or d) i have no idea why your here haha. Its probably a mix of all so let’s proceed as if it is.

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As many of you know I have been into nutrition, supplements, living foods, and overall health for over 4 years now. I have essentially monitored, limited, and watched everything with careful intention and thought before eating and consuming.

Raspberry Ketone Review

One topic I would like to discuss is Raspberry Ketones, a new, up and coming weight loss supplement praised by Dr Oz as being a miracle when it comes to burning excess fat and boosting metabolism.

I have watched and followed Doctor Oz for a few years, catching a few shows here and there and seeing what type of real advice he is giving to main stream public.

While I believe Dr Oz and his intentions are well, he recently featured raspberry ketones for weight loss and fat burning and declared them his number 1 supplements towards achieving results. While he did recommend consideration into diet and exercise, raspberry ketones found their way to the top and touted as the miracle weight loss ingredient that could help shed those hard to lose pounds.

I have extensively researched and sought out the truth about raspberry ketones, reviewing every possible site I could find and piece of credible literature out there.

I opened up my own raspberry ketone review site as well, hoping to help people clear up there marketing and sales hype versus the real truth about losing weight naturally.

As some may know, I fell in love with the silica mineral and feel as though it is the hidden gem when it comes to vibrant, radiant health.

I think silica (diatomaceous earth and organic silica) forms can be one of the most beneficial supplements towards weight loss. As of right now, the only weight loss evidence I can find about raspberry ketones other than Dr Oz are mice studies.

These studies are very limited, but do conclude they alter lipid metabolism (breaking down fats easier) and boosting the ability to burn off those excess fatty acids and fat cells.

What was even more interesting was the fact of ketones are not exclusive or found only in red raspberries. Ketones are also present in coconuts. There is a book out titled “the story of ketones” which goes in-depth about coconut ketones and their ability to act as an alternative fuel supply for the body when glucose is limited.

A lot of the available research I could find about raspberry ketones was marketing hype and pure claims. While I have actively promoted one raspberry ketone supplement over another, I do believe we need more complete and comprehensive feedback in order to declare ketones as a miracle weight loss substance.

I dont know how many people will even be able to see or read this raspberry ketone review, but if you are interested in raspberry ketones for weight loss, you should check out raspberry ketone reviews for more information.

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