Pages Navigation Menu

Chopra Center

The Simple and Practical Way to Unlock your Potential

| Feb 18, 2019 | Mental Wellbeing | 0 comments

The Simple and Practical Way to Unlock your Potential

Your human potential is coded in your genes and there is a simple way to unlock it. Science is now getting a much clear picture of the inner biological workings of how you can unleash “the giant within” to quote personal development extraordinaire Tony Robbins.

If you set yourself a worthy and lofty goal, you will soon realise that to accomplish this ambitious target, you will have to develop new skills that might scare you. Perhaps you need to become a confident public speaker or a more assertive and empathetic leader, an effort that you might consider a daunting challenge.  The prospect of embarking on developing these skills that you find a massive stretch, might instil self-doubt and fear in you. (more…)

How to go back to sleep in the middle of the night

| Feb 11, 2019 | Physical Wellbeing | 0 comments

How to go back to sleep in the middle of the night

You have experienced this situation before. You wake up in the middle of the night, and you desperately want to go back to sleep. “I’ve got a full-on day tomorrow, and  I need all the rest that I can get”, you anxiously remind yourself. You toss and turn hoping that you will transition into a deep slumber, only to realise that it’s just wishful thinking. You have been through this before, so you know that deep sleep will be hard to come by anytime soon or it may not come at all. (more…)

Put your healthy anxiety to good use

| Feb 3, 2019 | Mental Wellbeing | 0 comments

Put your healthy anxiety to good use

Some time ago, I asked an exceptional psychologist friend of mine the main reason why people would come to see her for treatment. Even before I could even finish the sentence, she affirmed in matter-of-fact fashion “Anxiety, of course, César!”. (more…)

Money will buy you happiness if…..

| Jan 28, 2019 | Mental Wellbeing | 0 comments

Money will buy you happiness if…..

I’m sure you’ve heard this saying before, “money can’t buy happiness”.  People who know me well enough know that I’m not a big fan of blanket statements or speaking in absolutes, and this certainly applies in this case.  Research suggests that money can actually buy you happiness if you spend it in specific ways. (more…)

Should you be taking vitamin and mineral supplements?

| Jan 21, 2019 | Physical Wellbeing | 0 comments

Should you be taking vitamin and mineral supplements?

The question of whether we should be taking vitamins and mineral supplements to improve our health and wellbeing is still frequently asked, and the answer is really not that complicated.

First and foremost, sourcing your micronutrients (vitamins and minerals) intake from your diet should be your priority. Eating a variety of different foods, preferably plant-based (fruits, vegetables, tubers, whole grain cereal & legumes) every day, is, by and large, the best nutritional tactic.

However, in spite of our best intentions, eating a healthy diet doesn’t guarantee that we will get the recommended daily intake of every micronutrient that we need.  There are many reasons behind this potential deficit, and in this article, I will focus one: where you source your food.

Depending on where you live, the vegetables you are buying from your local shop might have been grown on soil that lacks certain minerals.  The quality of the soil will vary depending on the geographical area where the land is located, farming practices and soil management to name a few influential factors.

For instance, I recently learned that the soil where I source my vegetables from is deficient in selenium, which is an essential nutrient that supports our reproductive function, DNA production, thyroid gland function and immune system. Although I thought that I was getting my recommended daily dosage of selenium every day through my selenium-rich diet (spinach, lentils, mushrooms, beans, etc.), I apparently wasn’t.

To correct this imbalance, I can always go to the supermarket and buy my vegetables from other producers from around the world, but how do I know for sure that the soil those vegetables where grow in contain the minerals I need? Even if their farming practices and soil management are of the highest standards, selenium may exist in that soil in a form that is either absorbed by plants with difficulty or unavailable to plants altogether.

Selenium has been shown to be a powerful antioxidant that helps defend the body from chronic diseases such as cancer and heart disease, so if I’m unsure as to whether I’m getting the full amount, what are the options?

I have spoken with many different scientific experts that agree with a large number of scientists in the nutrition community. They support the idea of taking multivitamin & multimineral tablets as an insurance policy against potential nutritional gaps.   So if a medical doctor hasn’t advised you against taking multivitamin & multimineral supplements, then I think you should play it safe and consider supplementing your healthy diet with high-quality supplements.

Recommendations

1.-Eat a variety of different foods, preferably plant-based (fruits, vegetables, tubers, whole grain cereal & legumes) every day to maximise your natural intake of micronutrients.

2.-Make sure that a medical doctor has not advised you against taking multivitamin & multimineral supplements before you start supplementing your diet.

3.-Taking supplements don’t give you the freedom to embark on an unhealthy diet.  It would be best if you still ate as healthy as you can.

4.-Multivitamin & multimineral supplements vary in quality.  Do your research and find reliable manufacturers you can trust.

Let’s not underestimate this superfood!

| Jan 15, 2019 | Physical Wellbeing | 0 comments

Let’s not underestimate this superfood!

Someone recently asked me an interesting question : “César, which superfood is currently underestimated?” I immediately thought of one specific food in particular, and I will tell you which one in a moment, but first, I think we should clarify what a superfood is in the first place.

For a food to be given the label “super” it must be, as some nutritionists like to say, “nutritionally dense”. In a nutshell (no pun intended), it means that the food should be slammed packed with micronutrients (vitamins and minerals).

Just to clarify, the superfoods don’t have their own food group. It’s quite likely that the word “superfood” arose from marketing circles rather than scientific ones (so beware of deceitful marketing tactics), but nevertheless, the common understanding is that there is little debate as to the health benefits that the real superfoods can bring to us.

Most of these superfoods are mostly plant-based (vegetables, whole grains, nuts, seeds, legumes and fruits) but some fish and diary have been given this label as well.  Salmon, berries, leafy greens, nuts, olive oil and yogurt are a few examples of foods that have garnered this “super” label.

Now, back to my favourite superfood: Quinoa (seeds from a plant primarily found in the Andes). Why?  Quinoa is a rich source of iron, fibre (healthy carb!), protein,  magnesium, calcium, potassium, sodium, folate, copper, manganese, phosphorus, zinc, vitamin B1, B2, B3 (niacin), B6 and vitamin E.  If  you are  seriously looking into losing unhealthy weight, gaining muscle mass, lowering your cholesterol level, keeping your sugar levels in check, combating constipation, strengthening your immune system and many other health benefits, include quinoa in your diet.

For a number of years, quinoa has gained well deserved international acclaim and recognition. The year 2013 was declared by the United Nations “The International Year of Quinoa” and NASA, who feeds quinoa to their astronauts in space, have been looking at quinoa as a suitable crop to be grown in outer space based on simplicity of growing and high nutrient content!

Recommendations

1.-Although quinoa is a superfood, eating loads of quinoa every day is perhaps not the best course of action.  Eat a variety of nutritious foods in the right quantities every day.

2.-For whole grains to be superfoods, they need to be eaten WHOLE (like in quinoa)  and not overly processed (like in unhealthy white bread).

3.-For green tea to deserve the superfood label, make sure it’s not cut with inferior teas and brewed with sugar.  Find out how your green tea is made.

4.-If you are trying to lose weight, go easy on fruits.  Even fruits without added sugar still contain calories.

5.-The research is clear: the ideal diet is one that is largely plant-based (vegetables, whole grains, nuts, seeds, legumes and fruits) and healthful animal products.

That’s Why they Call it the Blues

| May 14, 2018 | Physical Wellbeing, slider | 0 comments

That’s Why they Call it the Blues

You’ve heard of “blue light” right? That light that keeps you up at night? But do you actually know what it is and its effect on your mind? It is a question that I get asked often, so allow me to shed some light on the topic (no pun intended)! (more…)

The Influence of Ego in High Performance Teams

| Apr 4, 2018 | Mental Wellbeing, slider | 0 comments

The Influence of Ego in High Performance Teams

As I was writing this article, my 9-year-old daughter was looking over my shoulder, as she often does in a healthy curious way, and noticed that I had a picture of Donald Trump on my computer. She asked me what I was writing about and I told her “it’s an article explaining the greatest handicap in high-performing teams”, to which she replied, “If that handicap has to do with inflated egos, you have chosen the best example, dad.” She was spot on. (more…)

4 Smart Eating Strategies

| Feb 22, 2018 | Physical Wellbeing, slider | 0 comments

4 Smart Eating Strategies

“How dare do you suggest we eat cereal!” “Red meat?!, Are you serious?” “Milk?! You’ve got to be joking right?”

These were just a few of the colourful remarks I recently heard from nutritionists, GPs, cardiologists and many other scientists in the medical/nutrition/wellbeing field directed at the representative for Public Health England at a food conference hosted by the College of Medicine. (more…)

4 ways to get back to your natural rhythms

| Jan 24, 2018 | Physical Wellbeing, slider | 0 comments

4 ways to get back to your natural rhythms

10 days before my birthday, on October 2nd 2017, I received a gift. A gift from an unlikely source that seemed to want to help me and many others in my profession convey with scientific rigour a fact of life: All aspects of your being (body, mind & emotions) are synchronised with the rhythms of nature. If you are out of tune, or out of sync with these rhythms, you will experience stress, strain, pain and discomfort.

I’ll tell you what that gift was in just a moment, but first, let me give you a brief explanation of what these rhythms of the Earth are and how they influence our physiology and psychology. (more…)

 César Gamio - Certified Corporate Wellness Specialist - CesarGamio.com
 César Gamio - Executive Life Coach - EMCC-EIA - CesarGamio.com
 César Gamio - Chopra Center Certified Instructor - CesarGamio.com
César Gamio - Certified Corporate Wellness Specialist - CesarGamio.comCésar Gamio - Executive Life Coach - EMCC-EIA - CesarGamio.com
César Gamio - Chopra Center Certified Instructor - CesarGamio.com