In Search for a Healthier Beer


It’s Friday night “healthier beer” showdown: the Irish stout vs. the American lager.  On the left corner elegantly dress in noir, with an impressive score card of 125 cal. and 9.9 carbs. the Guinness Draught. On the right corner with an even lower score card of 95 cals. and 2.6 carbs, the underdog,  Michelob Ultra. 


Tasting: both light beers washes down well. I don’t feel bloated like a toad and they’re very low on the guilt factor on my waistline for a beer or two. The Ultra goes with anything; refreshing to suit my taste buds. Now, the Guinness flavor is unique. It is a beer for that special occasion with class and body but not overpowering to have me belching my full name in mid sentence.

The verdict:  both are winners on my narrow list of alcoholic beverage selection. They’re  worthy of fridge space in my house for that special occasion or whenever I feel like it 😉


GMAN’S Notes: The Brain’s Way of Healing, Norman Doidge M.D.


I came across  to  this audiobook as part of a series of books I am researching on Cognitive Behavior, Neuroscience and Brain’s Neuroplasticity. It is, as the title implies,  remarkable in the frontiers of Neuroplasticity.

This is a field that really attracts me. I find everything related to how the brain works and it’s ability to change itself fascinating. I don’t just listen or read about it, I research  it and find out how I can benefit from it.  Over  the years I have been taking information from books, online articles and anything I can find about the subject. Lately, I have been implementing all this information into an action plan to enhance my brain and improve my life.

This plan includes major changes in my lifestyle from changing what I eat, how I sleep, how I spend my time and resources, to the kind of supplements I take,  the quality of material I listen to or watch on tv,  and to the kind of methods and tools I use to hack my  brain and optimize my body.

This book by Norman Doidge  M.D. is the kind of book I needed to expand my arsenal of tools to enhance my lifestyle.  I have taken several notes below, reviewing the material of the book and researching further on the techniques, methods and devices available in the field of Neuroplasticity. I am already into action, taking the next steps, setting up appointments with local centers and professionals  offering these methods.

The notes below are mine taken from the book and from their respective sources and Wikipedia. Credits to where is due and I don’t claim any of it nor I intend to violate  any rights by posting them. Any comments or suggestions are welcome.

The 11 Spiritual Truths of an Awakened Soul

The “Great Awakening”  is a personal journey that takes a lifetime to understand but doesn’t have to take a lifetime to become aware of it and accept.

It does requires an open mind, developed over time, not clouded with prejudice, judgements or even by our general sociocultural ideologies.

As for me, life has become brighter, optimistic and more meaningful once I became aware and open to accept it and understand it.

Read the full article by the author provided on the link below.

By Paige Bartholomew, a Licensed Psychotherapist, Sufi Master Teacher and passionate advocate for the healing of all souls.

1) God (All That IS) is our creator.   He is pure love.  He is capable of presenting himself to humans as personal, but He is, at the same time, impersonal, eternal, and unfathomable. He is all that is in every level of existence, physical and non-physical.  God and his creation are ONE.  There is only one being here.

2) God first created humanity, then WE created the world we’re experiencing and all the drama in it. 

3) All of the world that we see is a dream. In reality, we are still with God in heaven – safe – and we are dreaming all of this.

4) Everything we experience in life is a mirror of our own inner beliefs. God does not get involved with this process. He simply allows it to happen as we dream it up.  This is the meaning of “free will”.

5) God doesn’t reward or punish us.  We do that to ourselves by judging ourselves as “good” or “bad”.  God just loves and accepts us in whatever we choose to be, think or feel.

6) Hell isn’t a place – it’s a state of mind.  It is the state of mind we go into when we veer away from the Truth. It feels bad because we (mistakenly) believe we are separate from God.

7) It’s not God’s job to make sure we feel or know him.  God is always present.  God is always revealing Himself to us.  It’s our job to open to his presence.

8)  Prayer is important, but it doesn’t work the way may have been taught.  God doesn’t grant requests.  When we pray for help from God, it opens us to be able to feel His presence.   Things change in our life when we open to His love.  

9)  God is always with us. He does not abandon us.  We are the ones who abandon God. We dream of a world that is scary and separate, forgetting we are in the arms of our beloved at all times. 

10) Just like the traditional religions teach, there are higher worlds than this one. Like the movie, Inception, these worlds look like nesting dolls – a dream within a dream within a dream. 

11)  To move on to the next world after death only takes one thing: forgiveness.  We do not have to be perfect.  We do not have to perform glorious feats of holiness.  We do not have to punish ourselves for mistakes we have made.  We must only forgive.  You’ll know when you’re doing it because you’ll feel acceptance for all things, which brings a feeling of peacefulness.  Forgiveness makes us feel peace.

8 A’s of Effective Parenting – Mark Merrill’s Blog


When we affirm a child’s feelings, it gives them a sense of authenticity. When our children are sharing their feelings or opinions, they want us to listen to them, identify with them, and affirm them. [Tweet This] It would go something like this. Your son comes home and says, “Man! My math teacher made me so mad today, he said I wasn’t trying.” Well, your instinct might be to try to downplay the situation like this, “Oh son, he probably didn’t mean anything by it. Let it go.” Or you might say—before you even address his feelings—”Now son, were you trying? Maybe he had a point.” Or, “You’re a big boy now; you can’t get so upset about things.”

Those are all attempts to control or fix the situation. Instead try, “Son, I am so sorry that happened. How do you feel about it now?” Then just listen, let him know you understand how he’s feeling and thank him for sharing his feelings. In doing so, you are telling him that he can be real and authentic with his feelings and with you. Even when we don’t agree with our children, we can still affirm their feelings and them as individuals.


When you give unconditional acceptance, you give a child a sense of security. This basically comes down to one principle that must be conveyed to our children: “I don’t love you because of what you do or achieve, I love you because you’re my child.” Our love and affection should not be based on grades, behavior or achievements.


When we express appreciation, it gives a child a sense of significance. Appreciation is one of the most powerful motivators for right behavior in our kids. [Tweet This] So the more we “catch” our children doing things right and we express our appreciation, the more motivated they will be to behave better. You can express that appreciation by saying something like, “Thanks for telling me the truth about what happened. I know it wasn’t easy, but I really appreciate the way you are owning and taking responsibility for your actions.” Appreciation can also be expressed by writing a short note of encouragement to your child. Here are 7 Notes You Should Write to Your Child.


When we applaud our children, it gives them a sense of confidence. As parents, we sometimes get so focused on instructing and disciplining our children that we forget to applaud them. Your applause can literally be putting your hands together for your child at their recital, their game, their school. It can also be with your words. These 6 Short Sentences Your Child Needs to Hear You Say will help you get started.  We must be bold in applauding our children.


When we are available to our children, it gives them a sense of importance. We can say all we want about how important our children are to us. But if we’re not available to them, our words will ring hollow. Sometimes, our automatic response to our kids when they approach us is, “Not right now, I’m busy.” But our children should come before our TV watching, our hobbies, and our work. So when our kids come to us, our response should be to stop, drop, and listen. Stop what we’re doing, drop to our knees, and listen to them, hug them and play with them.


When we apologize to our children, it gives them a sense of trust. Over the years, there have been many occasions that I have apologized to my wife, Susan, and our five children. Fessing up about our mistakes, confessing when we are wrong, and asking for forgiveness is not a sign of weakness, it is a sign of humility and strength. Trust is earned, and one way to earn the trust of my children is for them to know that I am completely trustworthy and honest. Admitting my error and apologizing for it helps earn that trust. It shows them that I’m the real deal, not a guy who always thinks he’s right.


When we show our children affection, it gives them a sense of lovability. All children want to feel like they are lovable. If they don’t get love from you, they will get it somewhere else. Here are a few things you can do to show affection. Wink at your daughter across the dinner table. Give big hugs to your son. Develop a bedtime tuck-in routine for your children. Hold your daughter’s hand. Have a special nickname for each of your kids. Wrestle with them on the floor. Give them piggyback rides.


When we hold children accountable, it gives them a sense of responsibility and self-control. Children need the disciplines of responsibility and self-control to function successfully in life. As parents, we mustcreate rules and boundaries for our children. Once those guidelines are set, we must be consistent in enforcing them.–U3dG8DxXpldH3cc1S78YdyC75sJkcFSD3Kdt4btP5KucNViSD7GT3NRcAdBJrbJrkGi6NpsQ3bk5mzoAThTwpBwevDQ&_hsmi=20303082

Meditation Scripts | Mindfulness Hamilton


Here is a good source of mindfulness scripts to help you practice mindfulness whether doing it for yourself or helping someone else.

Mindfulness can be challenging in the beginning but it doesn’t  have to be.  The key is not to have any expectations but to let it happen by practicing every day . Start with few minutes each morning  before even getting out of bed. Later you can add it to your daily schedule,  5 minutes at a time. Be consistent and soon you’ll realize that it has become part of you. This is a great habit to develop for overall wellbeing.

Rememeber….” if it doesn’t challenge you, it won’t change you”.

Into the Rabbit’s Hole: the floating experience

Into the rabbit’s hole: sensory deprivation chamber is one of my favorite ways to unwind from the ouside world and into my own world.
There are many benefits of using these chambers but in essence,  you’re temporarily disconnecting yourself from the environment  and connecting with your inner self. Two major senses are turned off for a while, sight and sound. The chamber is designed to be somewhat soundproof; when you float, you’re listening to your own breathing, your heart beat and sometimes even your digestive system at work. The chamber or tank is completely dark and you won’t be able to see a thing even with eyes open. So, it is best to keep them comfortably shut. Best feature of this chamber is the floating, your body is not subject to gravity and free to roam the chamber. Combine all three, it makes a Zen experience.

Not all chambers/tanks are created equal and it all depends the place you visit. Some tanks will offer dim light , if you’re claustrophobic,  others soothing sounds but for me, dark and soundless please.

There are few things you should know before “diving” into the hole.

You’re floating in hundreds of pounds of  salt (epson salt), so you don’t  want to touch your eyes or any orifice for that matter. It is recommended not to use the chamber if you recently shave or have any open wounds.  Remember salt!

A more important  note, make sure you go to the bathroom before you enter the chamber. You will be inside for a period of 60 to 90 minutes so,  you have been warned!

If you’re asking yourself ” wow, 60- 90 minutes?” and don’t think you can handle it, guess  what the outcome might be? Best is not to think about it. You will know when your time is up by the sound of music, a dim light turning on or if you’re still not sure, the circulation pump will turn on automatically.  So no worries float-naut, enjoy the experience.

If you’re still thinking what to do during all that time with yourself,  alone, naked floating in the dark,  I have some suggestions for you.

First, don’t float thinking you will do this thing first and then do that. This is time for yourself, just relax and everything will unfold as it should. If you’re ever in doubt,  the best thing to start is by just breathing and relaxation.

Float-nauts beware: this is not the place to worry about your past, present circumstances and your uncertain future. You will not last longer as anxiety will creep up and you want to get out.
This is a place to breathe, relax and be mindful of what’s going on inside you. Whatever comes to mind, let it be. Soon, you’ll get the hang on this and will enjoy it.


Nose breathing – breathing in and out through your nose

Buteyko method -keep mouth close and using the minimum amount to breathe. Start with 5-10 seconds of minimal breathing  and then increase to 30 or more. This is gradual so don’t expect to do one minute the first time.

Systema breathing, belly breathingdiaphragmatic breathing– consciously breathing through nose filling up the belly and exhaling through your mouth.

Breath holds- inhale, hold breath 5 to 10 seconds and slowly exhale.

Relaxation :

Tension/relaxation– inhale tense a body oart, exhale fully relax. Alternate body parts ( lower body, upper body , specific body part, etc.)
Body extension – with the breath, extend through fingertips or toes. Like stretching.

Yogic poses or mudras– go creative here, no specifics. If you have experienced with mudras (gestures or positions) go for it. Nothing fancy, crossing fingers over chest or belly or behind neck will do. The universal OM mudra works well too.
As for yoga poses, try stretching like you would on the ground to open hi/pelvis, etc. It doesn’t  matter if you touch walls or bottom of the chamber. Explore and discover ways to find relaxation.

Train your Kegel muscles, the love muscles . Yep, try it.

Vocalizing breath– tune into your own frequency.  Try vocalizing OM sound with your mouth close. It wil have a tremendous vibrating effect while in the chamber that you can only feel ( and hear).

Body rotations. Like I said above, explore the bounderies of your chamber. No splashing though…remember salt! Do smooth transitions without splashing water or creating waves.

Meditation or prayer– you will have time for this, don’t rush it. It will come to you. Think gratitude,  think in the now. Not the past, not the future and NOT in your problems. I use this time to assess my current situation with a sense of gratitude without judgement and make plans for the immediately future. That is, what I’m going to do once I leave the chamber.

Sleep– it does happens, though it’s a bit tricky. I often find myself waking up as if I’m at the edge of a cliff about to fall over. Obviously you don’t want to turn to your side inside of the chamber but if your body naturally rolls over when you’re sleep, this may happen inside the chamber.

If at any point you get water in the face, STOP. Raise your upper body to a vertical position and carefully wipe the sides of the face, close to the nose away from your eyes, but whatever you do….DO NOT touch your eyes.

These suggestions are just a few.  You can create your own experience for a relaxing and mindfulness float.

If you’re still not sure, again don’t worry.  Your float guide will help you in the induction process.
There is much to gain by trying the sensory deprivation chamber, so go on my friend float and I’ll see you on the other side.