10 Things That Are More Important Than Discipline

Parenting is a very complex task. If we're not careful, we will become too focused on one aspect and let the others fall by the wayside. Many times, I see parents who are intently focused on discipline, and I'm talking about the traditional use of the word here with regard to modifying behavior. Sometimes we get very caught up in "What do I do when..." or "How do I get my kid to..." and we lose sight of the bigger picture. The truth is that there are many things that are more important in shaping our children than the methods and techniques we use to modify their behavior. Here are 10 things that are more important than any method you choose, in no particular order. 1. Relationship. The relationship that we have with our children is the single biggest influence on them. Our relationship sets an example for how relationships should be throughout the rest of their lives. If we have a healthy relationship based on respect, empathy, and compassion, we have set a standard. They will grow to expect that this is what a relationship looks like and will likely not settle for less. If, however, our relationship is based on control, coercion, and manipulation, well you see where I'm going with this. In addition to that, our influence comes from a good relationship. Children are more likely to listen to and cooperate with an adult who they are connected to. In other words, if we build trust and open communication when they are small, they will come to us when they are not so small. Our attachment helps wire healthy brains, and our responses set the tone for how they respond to us (they're like little mirrors). 2. Your lens. When you look at your child, who do you see? Do you see the positives or the negatives? The way you think about them influences the way you treat them. Your thoughts also influence the way you feel emotionally and physically throughout the day. "He is in the terrible twos" will cause you to look for terrible things, to focus on them, and therefore try to correct them...constantly. Try to turn negative thoughts like this into positive thoughts, like, "He is inquisitive and fun!" Try to start seeing misbehavior as a clue that calls for help rather than something that needs to be squashed immediately. Correction is not needed nearly as often as you might think. Also watch your tone and language. "Be mindful of the language you use to describe your children. They will come to see themselves through that filter you design." Be careful not to place labels such as "naughty" or "clumsy" on your child. They will come to see themselves the way you see them. 3. Your relationship with your significant other. Your kids are watching and learning. The way you and your partner treat each other again sets a standard. Happy parents make happy kids. The foundation of a happy family is a strong, loving relationship between the two of you. The single, most important thing that you can do for your children is to do everything in your power to have the best possible relationship with your spouse. If they see the two of you getting along and supporting each other, they will mirror you and will likely get along with each other and their friends. Every single ounce of energy that you put into your relationship will come back to you tenfold through your children. 4. The atmosphere of your home. All of the things mentioned above come together to create the atmosphere in your home. If you have loving and connected relationships, you likely have a warm atmosphere in your home. If there is discord between you and your spouse, or you and your child, or your child and your other child, then the overall atmosphere will suffer. Have you ever gone to someone's home and could just feel a negative atmosphere? You want your home to be a safe, warm, inviting, and loving place for all family members. Dorothy Parker said, "The best way to keep children home is to make the home atmosphere pleasant..." 5. How you relate to others. How do you treat the bank teller, the store clerk, the telemarketer? What about your parents and your in-laws? They are watching your example. “Setting an example is not the main means of influencing another, it is the only means.” -Albert Einstein 6. Community. Are you involved in your community. Aside from setting an example, there are valuable lessons to be learned from volunteering, supporting a local cause, attending church, or donating items. Seeing a bigger picture, how their acts can influence many lives, will give them a sense of responsibility and reinforce good values. 7. School. Whether you choose private school, public school, homeschooling, or unschooling, your choice will have an impact on your child. Choose with care. Peers have a big influence on children, but if our relationship is where it should be, our influence will still be stronger. 8. Your cup. How full is it? You have to take care of you so you can take care of them. If your cup is full, you are more patient, more empathetic, and have more energy. Not only that, but a child who sees his parents respect themselves learns to have self-respect. Put yourself back on your list. 9. Media. Television. Video games. Social media. They are always sending messages to your kids. Now, I let my kids watch TV and play computer games, so I'm not taking a big anti-media stance here, but just be aware of what your kids are getting from what they're watching. My son said something out of character for him a while back that came directly from a cartoon character. I knew where he'd gotten it and we had a talk about the differences between cartoon land and the real world. 10. Basic needs. Adequate nutrition, sleep, and exercise are not only essential for the well-being of your child but also influence behavior. Finally, Exercise helps children learn to focus their attention, limit anger outbursts and improve motor skills. “If I had my child to raise all over again, I’d build self-esteem first, and the house later. I’d finger-paint more, and point the finger less. I would do less correcting and more connecting. I’d take my eyes off my watch, and watch with my eyes. I’d take more hikes and fly more kites. I’d stop playing serious, and seriously play. I would run through more fields and gaze at more stars. I’d do more hugging and less tugging.“ - Diane Loomans Source: Positive-parents.org, 12/20/14.

Your Diabetes May Be Completely Reversible

There is a staggering amount of misinformation on diabetes, a growing epidemic that afflicts more than 26 million in the United States today. The sad truth is this: it could be your very OWN physician perpetuating this misinformation. Most diabetics find themselves in a black hole of helplessness, clueless about how to reverse their condition. The bigger concern is that more than half of those with Type 2 diabetes are NOT even aware they have diabetes. Diabetes: Symptoms of an Epidemic - The latest diabetes statistics echo an increase in diabetes cases, both diagnosed and undiagnosed. By some estimates, diabetes has increased more than 700 percent in the last 50 years! At least 26 million Americans are diagnosed with type 2 diabetes, and another 79 million are prediabetic. What’s hidden behind the medical smokescreen is that Type 2 diabetes is completely preventable. The cure lies in a true understanding of the underlying cause (which is impaired insulin and leptin sensitivity) and implementing simple, inexpensive lifestylechanges that spell phenomenal benefits to your health. Type 1 Diabetes and Insulin Dependence - Also known as diabetes mellitus, type 1 diabetes – dubbed “juvenile onset diabetes” – is the relatively uncommon type, affecting only about one in 250 Americans. Occurring in individuals younger than age 20, it has no known cure. In Type 1 diabetes, your own immune system ravages the insulin-producing cells of your pancreas. The result is a loss of the hormone insulin. Type 1 diabetics need to be supplemented with insulin for the rest of their lives as failure to do will rapidly result in death. At the current time other than a pancreas transplant there is no known cure for type 1 diabetes. Type 2 Diabetes: Virtually 100% Curable - The far more common form of diabetes is type 2, which affects 90 to 95 percent of diabetics. In this type, your body produces insulin but is unable to recognize and use it properly. It is considered an advanced stage of insulin resistance. Insulin resistance allows sugar to increase and cause a host of complications. The signs of diabetes may all be there, but the often-overlooked fact is that Type 2 diabetes is completely preventable and nearly 100% curable. How They Got It All Wrong About Diabetes - Diabetes is NOT a disease of blood sugar, but rather a disorder of insulin and leptin signaling. Mainstream medicine largely fails in treating diabetes – even worsens it – because it refuses to investigate and act on this underlying cause. Insulin sensitivity is key in this matter. Your pancreas secretes insulin into your bloodstream, lowering your glucose. Insulin is meant to control the lifespan in some organisms, but what is its true purpose in humans? As Dr. Ron Rosedale explains in an article about the metabolic effects of insulin: “Your doctor will say that it's to lower blood sugar, but I will tell you right now that that is a trivial side effect. Insulin's evolutionary purpose as is known right now, we are looking at other possibilities, is to store excess nutrients. We come from a time of feast and famine when…our ancestors were able to store nutrients, which they were able to do because they were able to elevate their insulin in response to any elevation in energy that the organism encountered. When your body notices that sugar is elevated, it is a sign that you've got more than you need; you're not burning it so it is accumulating in your blood. So insulin will be released to take that sugar and store it...” Insulin regulation plays such an integral role in your health and longevity, that elevated levels are not only symptoms of diabetes, but also heart disease, peripheral vascular disease, stroke, high blood pressure, cancer, and obesity. Effective Diabetes Diet and Lifestyle Tips - I’ve simplified the various effective ways to increase your insulin and leptin sensitivity – and prevent or reverse diabetes – into six easy, highly doable steps. Exercise more. Contrary to prevailing recommendations of shunning exercise during illness, staying fit is highly important in getting diabetes and other diseases under control. In fact, it is one of the fastest, most powerful ways to lower your insulin and leptin resistance. Reduce grains and sugars, especially fructose. Conventional diabetes treatment has failed over the last 50 years partly because of its seriously flawed dietary principles. Reduce ALL sugars and grains – even “healthful” ones like whole, organic, or sprouted grains – from your diet. Reduce breads, pasta, cereals, rice, potatoes, and corn. Until your blood sugar gets under control, you may want to avoid fruits as well. Get plenty of omega-3 fats from a high-quality, animal-based source. - Monitor your fasting insulin level. Every bit as important as your fasting blood sugar, your fasting insulin level should be between 2 and 4. The higher your level, the worse your insulin sensitivity is. Try probiotics. Your gut is a living ecosystem of a multitude of bacteria. The more good bacteria you have, the stronger your immunity and the better your overall function will be. Optimize your gut flora by consuming fermented foods like natto, miso, kefir, raw organic cheese, and cultured vegetables. You may also take a high-quality probiotic supplement. Don't Be a Diabetes Statistic – Take Control of Your Health To summarize, type 2 diabetes is a fully preventable, reversible condition that arises from faulty leptin signaling and insulin resistance. Therefore, diabetes can be controlled or reversed by recovering your insulin and leptin sensitivities. The only known way to reestablish proper leptin and insulin signaling is through a proper diet and exercise. There is NO drug that can currently accomplish this, and I doubt if one will ever exist in the lifetime of anyone reading this! A meta-analysis of 13 randomized controlled trials involving more than 33,000 people showed that drug treatment of type 2 diabetes is not only ineffective, it's dangerous. Treatment with glucose-lowering drugs actually showed the potential to increase your risk of death from heart-related and all other causes. So please remember, your diet will make or break you if you're diabetic or pre-diabetic. Unfortunately, the conventional dietary recommendations for diabetics – that of a high complex carbohydrate, low saturated fat diet – is the exact opposite of what actually works. Source: mercola.com, 11/30/14.

11 Surprising Factors To Prevent Memory Loss

Among Americans, the notion of losing mental capacity evokes twice as much fear as losing physical ability, and 60 percent of US adults say they are very or somewhat worried about memory loss. The good news is that your brain is a dynamic organ, constantly adapting and changing, for better or for worse. Many daily activities such as, lack of sleep can seriously interfere with your memory the next day. On the other hand, a healthy lifestyle will support your brain health and even encourage your brain to grow new neurons, a process known as neurogenesis or neuroplasticity. Your brain's hippocampus, i.e. the memory center, is especially able to grow new cells and it's now known that your hippocampus regenerates throughout your entire lifetime (even into your 90s), provided you give it the tools to do so. Many of the most powerful interventions for memory are also the simplest. So if you'd like to boost your memory, and protect it against negative changes, keep reading. The 11 factors that follow, as reported by TIME, all have the potential to mess with your memory (some in a good way and others a bad way). 1. Thyroid Problems - Although your thyroid doesn't have a specific role in your brain, memory problems are a hallmark characteristic of thyroid disease. High or low thyroid levels (hyperthyroidism or hypothyroidism) may lead to difficulty with memory and concentration. 2. Menopause - Hot flashes and insomnia are common during menopause, and both can impair your sleep and contribute to memory loss. This is temporary and should improve when your menopause symptoms subside. 3. Lack of Sleep - The process of brain growth, is believed to underlie your brain's capacity to control behavior, including learning and memory. However, sleep and sleep loss modify the expression of several genes and gene products that may be important for synaptic plasticity. Furthermore, certain forms of long-term potentiation, a neural process associated with the laying down of learning and memory, can be elicited in sleep, suggesting synaptic connections are strengthened while you slumber. Most adults need about eight hours of sleep a night; if you wake up feeling fatigued or fall asleep easily during the day, you probably need more sleep. 4. Anxiety and Depression - Increased levels of the stress hormone cortisol brought on by anxiety and depression causes your brain cells to lose synapses (which connect brain cells). This, in turn, makes it more difficult to form and retrieve memories. Allen Towfigh, MD, medical director of New York Neurology & Sleep Medicine, told TIME: "We don't understand the exact link, but strong evidence indicates depression, anxiety, and bipolar disease disrupts the neural circuitry involved in developing and retrieving memories…The severity of the memory loss often mirrors the severity of the mood disorder—severe depression brings about equally severe memory loss." 5. Certain Medications - Many prescription drugs interfere with your memory function. This includes anxiety medications (Xanax, Valium, and Ativan), which hinder your brain's ability to transfer short-term memories to long-term "storage." Others include tricyclic antidepressants, statin drugs, beta-blockers, narcotic painkillers, incontinence drugs, sleep aids, and antihistamines (such as Benadryl). 6. Smoking - Smoking impairs the blood supply to your brain, leading to memory lapses. Studies also show that smokers have a more rapid decline in brain function, including memory, than non-smokers. Smoking leads to the accumulation of abnormal proteins in your brain that interfere with processing and relaying information. 7. Stress - An animal study revealed that higher levels of stress hormones can speed up short-term memory loss in older adults. The findings indicate that how your body responds to stress may be a factor that influences how your brain ages over time. Previous research has also linked chronic stress with working memory impairment. 8. A Higher "Infectious Burden" - People exposed to more germs, such as the cold sore virus, scored 25 percent lower on cognitive tests than those with a lower "infectious burden." Researchers concluded that past infections may contribute to cognitive impairment, perhaps due to damage to your blood vessels. 9. Green Tea - Want to boost your memory, drink more green tea. In a study of 12 healthy volunteers, those who received a beverage containing 27.5 grams of green tea extract showed increased connectivity between the parietal and frontal cortex of the brain compared to those who drank a non-green tea beverage. 10. Exercise - Exercise encourages your brain to work at optimum capacity by stimulating nerve cells to multiply, strengthening their interconnections, and protecting them from damage. During exercise nerve cells release proteins. One in particular, called brain-derived neurotrophic factor (BDNF), triggers numerous other chemicals that promote neural health, and directly benefits cognitive functions, including learning. A 2010 study on primates published in Neuroscience also revealed that regular exercise not only improved blood flow to the brain, but also helped the monkeys learn new tasks twice as quickly as non-exercising monkeys. This is a benefit the researchers believe would hold true for people as well. In a separate one year-long study, individuals who engaged in exercise were actually growing and expanding the brain's memory center 1 percent to 2 percent per year, where typically that center would have continued to decline in size. 11. Vitamin B12 - B vitamins including vitamin B12 may slow brain shrinkage by as much as seven-fold in brain regions specifically known to be most impacted by Alzheimer's disease. In one study, participants taking high doses of folic acid and vitamins B6 and B12 had blood levels of homocysteine that were lowered as was the associated brain shrinkage – by up to 90 percent. The researchers noted: "…B vitamins lower homocysteine, which directly leads to a decrease in GM [gray matter] atrophy, thereby slowing cognitive decline. Our results show that B-vitamin supplementation can slow the atrophy of specific brain regions that are a key component of the AD [Alzheimer's disease] process and that are associated with cognitive decline." This makes a strong case for ensuring your diet includes plenty of healthful B-vitamin sources, such as meat, poultry, eggs, dairy products, and wild-caught fish. Leafy green vegetables, beans, and peas also provide some B vitamins, but if you eat an all vegetarian or vegan diet, vitamin B12 is one of the nutrients your body is most likely deficient in. Also, when you get older, the lining of your stomach gradually loses its ability to produce hydrochloric acid, which releases vitamin B12 from your food. If you're over 50, it's safe to assume you are not absorbing vitamin B12 at an optimal level and may be at risk of deficiency. Three More Little-Known Tips to Supercharge Your Memory If you're serious about improving your memory and your cognitive function, you'll also want to know about these three important variables for brain health. Vitamin D - Activated vitamin D receptors increase nerve growth in your brain, and researchers have also located metabolic pathways for vitamin D in the hippocampus and cerebellum of the brain, areas that are involved in planning, processing of information, and the formation of new memories. In older adults, research has shown that low vitamin D levels are associated with poorer brain function, and increasing levels may help keep older adults mentally fit. Appropriate sun exposure is all it takes to keep your levels where they need to be for healthy brain function. Intermittent Fasting - Your ancient ancestors never had access to food 24/7 so your genes are optimized for periods of feast and fasting. Problem is most of us are in 24 hour feast mode. Intermittent fasting can help your body to "reset" itself and start to burn fat instead of sugar. Further, it will help you to reduce your overall calorie consumption, which promotes brain cell growth and connectivity. Gut Health - Your gut is your "second brain," and your gut bacteria transmits information to your brain via the vagus nerve, the tenth cranial nerve that runs from your brain stem into your enteric nervous system (the nervous system of your gastrointestinal tract). There is a close connection between abnormal gut flora and abnormal brain development, and just as you have neurons in your brain, you also have neurons in your gut -- including neurons that produce neurotransmitters like serotonin, which is also found in your brain and is linked to mood. Quite simply, your gut health can impact your brain function, psyche, and behavior, as they are interconnected and interdependent in a number of different ways. In addition to avoiding sugar, one of the best ways to support gut health is to consume beneficial bacteria. You can use a probiotic supplement for this or fermented vegetables, because they can deliver extraordinarily high levels of beneficial bacteria. Most people aren't aware that in a healthy serving of sauerkraut – two to three ounces or so – you're getting the equivalent of nearly 100 capsules of the highest-potency probiotic you can buy. It's clearly one of the most cost-effective alternatives. And Remember the Most Important Factor of All... Your Diet The foods you eat – and don't eat – play a crucial role in your memory. Fresh vegetables are essential, as are healthy fats and avoiding sugar and grain carbohydrates. Curry, celery, broccoli, cauliflower, and walnuts contain antioxidants and other compounds that protect your brain health and may even stimulate the production of new brain cells. Increasing your animal-based omega-3 fat intake and reducing consumption of damaged omega-6 fats (think processed vegetable oils) in order to balance your omega-3 to omega-6 ratio. Coconut oil is a healthful fat for brain function. According to research by Dr. Mary Newport, just over two tablespoons of coconut oil (about 35 ml) would supply you with the equivalent of 20 grams of medium-chain triglycerides (MCT), which is indicated as either a preventative measure against degenerative neurological diseases or as a treatment for an already established case. Source: mercola.com, 11/16/14.

14 Ways to Be a Happier Person

For most adults, happiness doesn't just happen automatically. Yet, many of us expect it to be that way. You may dutifully plan out virtually every aspect of your life from your career to what to eat for dinner, and in so doing assume that it will bring you happiness. This assumption would be incorrect in most cases. Unless you actively pursue it, happiness can be quite elusive. Part of the problem adults have is that, as a child, your parents will ensure your happiness by planning entertainment and making sure you have fun. Barbara Fredrickson, PhD, a social psychologist, director of the Positive Emotions and Psychophysiology Lab at the University of North Carolina at Chapel Hill, and author of Positivity, pointed out in TIME that even in college, your relationships with friends tend to continue to drive the happiness you experienced as a child. "But after that, the scaffolding of having a good day is taken away, and nobody is telling you how to provide that for yourself," she says. And therein lies the problem. Left to your own devices (be honest), your day probably consists primarily of what has to be done, with very little, if any, time left for what you want to do. And that's not a recipe for happiness. Ordinary Moments Make You Happier as You Get Older You hear a lot in the media about people ticking items off of their "bucket lists…" i.e. the list of experiences you wish to have before you "kick the bucket." Such lists usually consist of extraordinary experiences, like world travel or completing a marathon, but are these really the moments that will make you happy? One study published in the Journal of Consumer Research suggests that while younger people tend to value extraordinary experiences, as people get older they tend to place more value on ordinary moments, such as drinking a good cup of coffee or "having a long and fun conversation with my son." The researchers explained: "Younger people, who view their future as extensive, gain more happiness from extraordinary experiences; however, ordinary experiences become increasingly associated with happiness as people get older, such that they produce as much happiness as extraordinary experiences when individuals have limited time remaining. Self-definition drives these effects: although extraordinary experiences are self-defining throughout one's life span, as people get older they increasingly define themselves by the ordinary experiences that comprise their daily lives." This is good news, because it suggests that learning to savor the small things in life can make a big difference in your level of happiness. In many ways happiness is a choice, and you can create it by following a certain routine. In fact, happy people tend to follow similar habits that set them apart from their sad and stressed-out peers. If you'd like to join them, read on. These are the top tips positive psychologists have to offer to, as TIME put it, "infuse your days with more pleasure." 1. Make Happiness Your Goal - It's thought that genetics account for about 50 percent of your "innate" happiness while life circumstances make up another 10. The rest is under your control, and the first step to harnessing it is to choose it and believe you can be happy. Research shows, for instance, that when people were told to attempt to feel happier when listing to music, they were (as opposed to those who were told to simply relax). It was the intention to become happier that made a difference. 2. Know What Makes You Happy - If it's been awhile since you've felt truly happy (that carefree joyous state you probably had as a child), you may have forgotten what it is that gets you there. Take time to reflect on what gives you joy (and not just the "obvious," like your family, but also little things, hobbies, and interests). 3. Prioritize Happiness - If you have an hour free, do you spend it doing something fun? Or do you spend it catching up on housework, tackling an extra work project, or otherwise working? The latter is a "minor form of insanity," according to happiness researcher Robert Biswas-Diener, PhD. And it certainly won't help you get happier. To break free of this trap, make a point to schedule your weeks around events (or ordinary activities) that make you feel truly happy and alive. 4. Savor the Pleasant Moments - People who take the time to savor pleasant moments report higher levels of happiness, regardless of where the day takes them. If you don't already do this, keeping a daily diary of pleasant moments and whether or not you truly savored them, might help. You might be surprised at how much happiness is to be had in your everyday life. Try appreciating the scent of your coffee, relishing in the feeling of your soft bed, or enjoying the sunrise before you start your day. 5. Protect Your Time - There's only so much time in a day, so be sure to protect your attention and time from unnecessary and unproductive distractions. This includes texts, tweets, and emails, which take you away from the true pleasures in life. If necessary, turn off social media completely. Research suggests that the more time people spend on Facebook, the more their moment-to-moment happiness declines and the less satisfied with life they become. 6. Think Happy Thoughts - Simply thinking about a positive event, and smiling as a result, can make you happier and more upbeat (more so than simply fake smiling). A genuine smile includes the facial muscles around your eyes, and can actually prompt brain changes linked to increased mood. 7. Spend Money on Experiences, Not 'Things' - Research suggests experiences make us happier than possessions; the "newness" of possessions wears off, as does the joy they bring you, but experiences improve your sense of vitality and "being alive" both during the experience and when you reflect back on it. However, experiences won't make you happy either if you're only doing them for bragging rights… and not because you really want to. 8. Be Playful with Your Significant Other - If your relationship with your significant other has become all about "business," it's a sign that you need to lighten up and add some fun back in. This can be as simple as sending your spouse a playful text, cooking a new recipe together, or enjoying a romantic bubble bath. 9. Have a Back-Up Plan for Bad Days - When you're having a bad day and your mood is sinking, have a plan in place to lift it back up. This could be calling a close friend, watching a comedy, or going out for a jog – you know what works best for you. 10. Find Your Sense of Purpose - Happiness isn't only about pleasure; it's also about having a sense of purpose. The term "eudaimonic well-being" originated with Aristotle, and describes the form of happiness that comes from activities that bring you a greater sense of purpose, life meaning, or self-actualization. This could be your career or it could be gleaned from volunteering or even taking a cooking class. 11. Socialize, Even with Strangers - Having meaningful social relationships is important for happiness, but even people who engage in "social snacking" report greater happiness. Social snacking describes the little ways you connect with others, including strangers, on a daily basis. In general, the more you mingle and chat with the people around you, the more cheerful and brighter your mood is likely to be. 12. Get Away - Taking time away from the daily grind is important for helping you recharge. And while even a weekend getaway can give you a boost, a longer trip is better to help you create meaningful memories. These memories can be tapped into later to help boost your happiness. Experts recommend a two-week vacation, ideally, even if it's to a locale close to home. 13. Do Acts of Kindness - When people make a point to conduct three to five acts of kindness a week, something magical happens… they become happier. Simple kind acts – a compliment, letting someone ahead of you in line, etc. – are contagious and tend to make all of those involved feel good. 14. Plan Your 'Sunday Funday' - Plan your day off a week in advance to maximize the pleasure it brings you. Experts suggest incorporating PEP – or, physical, escape, and people – for best results. This means, try to do something physical, something that allows you to escape and relax and something that gets you involved with others whose company you enjoy. Happiness Is Good for Your Mind and Body One of the best parts of being happy is that the feeling of happiness – whether you equate it with optimism, joy, well-being, personal achievement, or all of the above – goes hand-in-hand with healthier habits. People who are in good spirits tend to eat better, exercise more frequently, and get better sleep than those who are not. This could be, in part, because leading a healthy lifestyle helps you achieve your goals, leading to happiness. It could also be that such habits lead to better health, which in turn lends itself to a better mood and happiness. Positive thoughts and attitudes are able to prompt changes in your body that strengthen your immune system, boost positive emotions, decrease pain and chronic disease, and provide stress relief. It's even been scientifically shown that happiness can alter your genes! A team of researchers at UCLA showed that people with a deep sense of happiness and well-being had lower levels of inflammatory gene expression and stronger antiviral and antibody responses. This falls into the realm of epigenetics—changing the way your genes function by turning them off and on. So try out the happiness tips above. You don't have to do them all, of course. Even a few will likely make a difference in your feelings of happiness and also, as a result, boost your physical health. Source: mercola.com, 10/28/14.

Being Honest Can Improve Your Health

The average person lies about 11 times a day, and will slip in at least two dishonesties in a 10-minute conversation, according to lying expert Robert Feldman. New research suggests that this widespread insincerity is taking a toll on more than just your good reputation and, in fact, may play a significant role in your health. What’s more, you may be able to lower your risk of sore throats, colds, and headaches just by learning to tell the truth. The Power of Sincerity for Your Health Part of Sigmund Freud’s 1904 Fundamental Rule of Psychoanalysis was that complete honesty was required from patients for their cure. He may have been on to something, as evidenced by research presented at the 2014 national convention of the American Psychological Association. The study, followed 72 adults for five weeks. The participants were broken into a control group and a sincerity group that was told to speak only the truth. Members of the sincerity group were told: “Throughout every day of the next 5 weeks, you must speak honestly, truthfully, and sincerely—not only about the big things, but also about the small things, such as why you were late. You must always mean what you say in situations where your statements are to be taken seriously, as opposed to when joking or obviously exaggerating. While you certainly can choose not to answer questions, you must always mean what you say.” By the end of the study, significant health differences were reported among the two groups. Those in the sincerity group had an average of seven fewer symptoms, such as sore throats, headaches, nausea, and mental tension, than the control group. One of the study’s authors, psychology professor Anita Kelly, Ph.D, has been following the instructions too, and said that while she normally gets five to seven colds a winter, she had so far had none, despite the fact that she’d also been getting less sleep. As Forbes put it: “Perhaps all of that lying causes a continual level of psychosomatic stress that handicaps our immune system.” Why Do People Lie So Much? Honesty is often reported as one of the most desirable traits in a person. Yet, most people lie on a daily basis, from small “white” lies to more serious offenses. As for why people lie, it depends. Research by Feldman found that people lie almost as a matter of reflex and most may not even realize they’ve done it. In one study, all the participants said they had been truthful in their recorded conversations, but when the video was played back, 60 percent of the participants had not been truthful (and were reportedly “genuinely surprised” that they had said something inaccurate). Feldman found that men tend to lie to make themselves look better while women tend to lie to boost another person’s feelings. And extroverts, in general, tend to lie more frequently than introverts. Separate research from the University of Alberta revealed that people have an easier time lying to their co-workers than to strangers, especially when it comes to protecting their self-worth or self-esteem. Jennifer Argo of the University of Alberta explained: “…people appear to be short-term focused when they decide to deceive someone—save my self-image and self-worth now, but later on if the deceived individual finds out it can have long-term consequences.” Five ‘Versions of the Truth’ That are Really Lies It makes sense that lying would negatively impact your health and emotional well-being, as negative thoughts of all kinds have been shown to do just that. In the case of lying, however, many people do it without even thinking about it, which means, in order to protect your health, you’ve first got to identify what constitutes a lie. Here are five examples that might surprise you, as reported by Psychology Today: Controlling a Response, Lying by Omission, Exaggerations, Self-Protection, Gossip or Covert Communication. Even Small Incentives May Trigger Dishonesty You might be surprised, but there is compelling research that supports that about 98% of us lie because we can rationalize it as insignificant. In a test of college students who were entrusted to record their own test scores, researchers found the students were more likely to lie about their scores if the money reward was only 50 cents, as opposed to $10. This is likely because while people want to maximize their own reward, they also want to feel like they are good people. Lying and reaping just another 50 cents or 1 dollar seems like just a small “white lie,” whereas doing it for a bigger sum, like $10 or more, seems more dishonest. Study author Dan Ariely wrote: “We tend to think that people are either honest or dishonest… But that is not how dishonesty works…What we have found, in a nutshell: Everybody has the capacity to be dishonest, and almost everybody cheats—just by a little. Except for a few outliers at the top and bottom, the behavior of almost everyone is driven by two opposing motivations. On the one hand, we want to benefit from cheating and get as much money and glory as possible; on the other hand, we want to view ourselves as honest, honorable people. Sadly, it is this kind of small-scale mass cheating, not the high-profile cases, that is most corrosive to society.” Protect Your Health by Being Honest Honesty really is the best policy, and you can take the five-week sincerity challenge to see if it makes a difference in your health and well-being. If you find lying has become a habit, you can break it by prominently displaying your new moral code: honesty is the best policy. In the study of college students mentioned above, the perception of a moral code is what stopped people from cheating. When researchers reminded students of moral codes in connection with the tests, for instance reminding students of the schools’ moral code prior to testing, no cheating occurred. The same thing happened when participants were asked to swear on a Bible -- no cheating occurred (even among self-declared atheists in the group). Anita Kelly, whose study revealed being sincere has real health advantages, recommends going easy on yourself at first. You’re bound to have slip-ups, but when that happens simply correct what you’ve said. As she said, “being sincere is a process and you will get there with practice.” When you do, you’re likely to experience profound benefits. She continued: “Being sincere brings you closer to the decent people you know, pushes away the naysayers, and allows you to feel a certain hopefulness about the world. To the extent that you experience these, I believe you too will have profound health benefits.” Source: mercola.com, 10/4/14.

Simple Steps to Perk Up Your Posture

It's easy to forget about your posture when you're engrossed in work at your computer or sitting behind the wheel in your vehicle. Yet, slowly but surely, if you don't take steps to strengthen and lengthen your spine, your shoulders will begin to hunch forward into a more rounded position, and you'll find it difficult to stand as tall as you once did. Meanwhile, poor posture is often a precursor to pain. An estimated 80 percent of the US population will experience back pain at some point in their life, and learning proper posture is crucial if you want to avoid this fate. So what is "good posture"? It's actually quite different from what is normally taught, such as "sit up straight," "stand up straight," and "tuck in your pelvis." By understanding the functional biomechanics of your body and working with gravity instead of against it, you can learn to optimize your body's structural health and the way you move about. Posture Enemy #1: Too Much Sitting If you want to improve your posture, it's imperative to engage in intermittent movement throughout your day. Sitting for extended periods of time is an independent risk factor for poor posture, poor health, and premature death. One analysis of 18 studies found that those who sat for the longest periods of time were twice as likely to have diabetes or heart disease, compared to those who sat the least. According to lead researcher Thomas Yates, MD: "Even for people who are otherwise active, sitting for long stretches seems to be an independent risk factor for conditions like diabetes, cardiovascular disease, and kidney disease." Another study highlighted evidence linking sitting with biomarkers of poor metabolic health, showing how total sitting time correlates with an increased risk of type 2 diabetes, heart disease, and other prevalent chronic health problems—even if you exercise regularly. On the other hand, people who spend more time doing low-intensity, everyday activities instead of sitting benefit greatly. One study involved participants who were signed up at the age of 60 and were tracked for more than 12 years, and the findings were quite telling: • Those who reported overall higher levels of daily intermittent movement suffered fewer heart-related problems. • For every 100 of the sedentary people who experienced a heart attack or stroke, only 73 of the highly active group had such an event. • For every 100 of the least active who died, only 70 of the most active died. • Those who had high daily activity levels and engaged in a regular exercise program had the lowest risk profiles overall. How to Work with Gravity to Improve Your Posture You may be aware that in an anti-gravity situation such as space, your body deteriorates far more rapidly. This is why teams of experts are devoted to protecting NASA astronauts from suffering such ill effects. Dr. Joan Vernikos, former director of NASA's Life Sciences Division and author of Sitting Kills, Moving Heals, is among them. What she found during her research is that it's not only astronauts who need to be protected from anti-gravity situations. Here on Earth, sitting for extended periods of time simulates a low-gravity environment, posing extreme risks to your health over time. According to Dr. Vernikos: "The key to lifelong health is more than just traditional gym exercise, three to five times a week. The answer is to rediscover a lifestyle of constant, natural low-intensity non-exercise movement that uses the gravity vector throughout the day." Activities such as housecleaning, rolling dough, gardening, hanging clothes to dry, bending over to pick up a stray sock, reaching for an item on a high shelf... all of these fall within the spectrum of movements you would ideally engage in—more or less continuously—during daily life. Dr. Vernikos refers to these types of activities as "G habits." The reason why they're so critical for your health is that when you move, you increase the force of gravity on your body. Again, anti-gravity environments speed up cellular deterioration, so the key is to disengage from the gravity vector—this low anti-gravity situation—as much as possible. 35 Times a Day: The 'Magic' Number of Intermittent Movements? Based on double-blind research conducted by Dr. Vernikos, the minimum number of times needed to interrupt sitting in order to counteract its cardiovascular health risks is in the neighborhood of 35 times per day. Interestingly, and importantly, her research also shows that sitting down and standing up repeatedly for 35 minutes does NOT have the same effect as standing up once 35 times over the course of the entire day. In order to be effective, the activity needs to be spread out. This helps explain why vigorously exercising a few times a week still isn't enough to counteract the ill effects of daily prolonged sitting. When you do this type of intermittent movement, your posture also benefits greatly because you avoid sitting hunched over for extended periods of time. As I've become increasingly aware of the importance of intermittent movement, I've incorporated a variety of strategies to counteract the ill effects of sitting, including incorporating some posture-strengthening strategies in combination with Dr. Vernikos' recommendation to frequently stand up: • To make sure I interrupt my sitting enough times each day, I use an online timer set to go off every 15 minutes. • Another alternative that I am currently experimenting with is to use a stand-up desk and simply walk more. You can wear a fitness tracker and seek to walk 10,000 steps a day, which is over 5 miles. While one can clearly walk five miles all at once, ideally, it is best to spread the 10,000 steps evenly throughout the day as much as your schedule will allow. • Also Dr. Vernikos says that simply standing up and sitting back down may be enough to do the trick, provided it's done frequently enough, if you are already in good shape you may want to do more. One key is to encourage more companies to implement these strategies. Interestingly, the companies that did this, actually significantly increased their employees' health and their company's profits. Source: mercola.com, 9/25/14.

9 Health Benefits of Cucumbers

Cucumbers belong to the same plant family as squash, pumpkin, and watermelon (the Cucurbitaceae family). Like watermelon, cucumbers are made up of mostly (95 percent) water, which means eating them on a hot summer day can help you stay hydrated. However, there's reason to eat cucumbers all year long. With vitamin K, B vitamins, copper, potassium, vitamin C, and manganese, cucumbers can help you to avoid nutrient deficiencies that are widespread among those eating a typical American diet. Plus, cucumbers contain unique polyphenols and other compounds that may help reduce your risk of chronic diseases and much, much more. 9 Reasons to Eat More Cucumbers 1. Protect Your Brain - Cucumbers contain an anti-inflammatory flavonol called fisetin that appears to play an important role in brain health. In addition to improving your memory and protecting your nerve cells from age-related decline, fisetin has been found to prevent progressive memory and learning impairments in mice with Alzheimer's disease. 2. Reduce Your Risk of Cancer - Cucumbers contain polyphenols called lignans (pinoresinol, lariciresinol, and secoisolariciresinol), which may help to lower your risk of breast, uterine, ovarian, and prostate cancers. They also contain phytonutrients called cucurbitacins, which also have anti-cancer properties. According to the George Mateljan Foundation: "Scientists have already determined that several different signaling pathways (for example, the JAK-STAT and MAPK pathways) required for cancer cell development and survival can be blocked by activity of cucurbitacins." 3. Fight Inflammation - Cucumbers may help to "cool" the inflammatory response in your body, and animal studies suggest that cucumber extract helps reduce unwanted inflammation, in part by inhibiting the activity of pro-inflammatory enzymes (including cyclo-oxygenase 2, or COX-2). 4. Antioxidant Properties - Cucumbers contain numerous antioxidants including vitamin C, beta-carotene and flavonoids, such as quercetin, apigenin, luteolin, and kaempferol, which provide additional benefits. For instance, quercetin is an antioxidant that many believe prevents histamine release—making quercetin-rich foods "natural antihistamines." Kaempferol, meanwhile, may help fight cancer and lower your risk of chronic diseases including heart disease. 5. Freshen Your Breath - Placing a cucumber slice on the roof of your mouth may help to rid your mouth of odor-causing bacteria. According to the principles of Ayurveda, eating cucumbers may also help to release excess heat in your stomach, which is said to be a primary cause of bad breath. 6. Manage Stress - Cucumbers contain vitamin B1, vitamin B5, and vitamin B7 (biotin). B vitamins are known to help ease feelings of anxiety and buffer some of the damaging effects of stress. 7. Support Your Digestive Health - Cucumbers are rich in two of the most basic elements needed for healthy digestion: water and fiber. If you struggle with acid reflux, you should know that drinking water can help suppress acute symptoms of acid reflux by temporarily raising stomach pH; it's possible that water-rich cucumbers may have a similar effect. Cucumber skins contain insoluble fiber, which helps add bulk to your stool. This helps food to move through your digestive tract more quickly for healthy elimination. 8. Maintain a Healthy Weight - Cucumbers are very low in calories, yet they make a filling snack (one cup of sliced cucumber contains just 16 calories). The soluble fiber in cucumbers dissolves into a gel-like texture in your gut, helping to slow down your digestion. This helps you to feel full longer and is one reason why fiber rich foods may help with weight control. 9. Support Heart Health - Cucumbers contain potassium, which is associated with lower blood pressure levels. A proper balance of potassium both inside and outside your cells is crucial for your body to function properly. As an electrolyte, potassium is a positive charged ion that must maintain a certain concentration (about 30 times higher inside than outside your cells) in order to carry out its functions, which includes interacting with sodium to help control nerve impulse transmission, muscle contraction, and heart function. What Else Are Cucumbers Good For? Flavonoids and tannins in cucumbers have been found to have both free-radical scavenging and pain-relieving effects, while it has a number of traditional folk uses as well. As written in the Journal of Young Pharmacists: "Traditionally, this plant is used for headaches; the seeds are cooling and diuretic, the fruit juice of this plant is used as a nutritive and as a demulcent in anti-acne lotions." As the fourth-most widely cultivated "vegetable" in the world (cucumbers are technically a fruit), cucumbers are widely available, but seek to get them from a local farmer's market if you can. Even better, cucumbers are very easy to grow, even if you only have access to a patio. They thrive in containers (provide they have somewhere to climb) and produce ample produce from a small number of plants, so you could try your hand at growing them yourself. Source: mercola.com, 9/8/14.

6 Things You Didn't Know About Watermelon

Since July was National Watermelon Month, so named not only because a cool, refreshing slice of watermelon represents the epitome of summer, but also because watermelon harvests peak in July. Watermelon is now the most-consumed melon in the US (followed by cantaloupe and honeydew). This cousin to cucumbers, pumpkins, and squash is thought to have originated in Egypt close to 5,000 years ago, where it is depicted in hieroglyphics. Today, upwards of 300 watermelon varieties are grown in the US and Mexico (although only about 50 are popular). You may think you know everything there is to know about this summertime fruit, but allow me to surprise you… watermelon is more than just delicious… it’s a super-healthy addition to your diet (in moderation, of course). 1. Watermelon Has More Lycopene Than Raw Tomatoes - Lycopene is a powerful carotenoid antioxidant that gives fruits and vegetables a pink or red color. It is most often associated with tomatoes, but watermelon is actually a more concentrated source. Compared to a large fresh tomato, one cup of watermelon has 1.5 times the lycopene, 6 mg in watermelon compared to 4 mg in a tomato. 2. Watermelon Juice May Relieve Muscle Soreness - If you have a juicer, try juicing about one-third of a fresh watermelon and drinking its juice prior to your next workout. This contains a little over one gram of citrulline, an amino acid that seems to protect against muscle pain. One study found that men who drank natural unpasteurized watermelon juice prior to their workouts had reduced muscle soreness 24 hours later compared to those who drank a placebo. You do need to be careful with drinking watermelon juice, though, as it contains a significant amount of fructose. It may be better to eat the entire fruit, or opt for these other tips to prevent muscle soreness. 3. Watermelon Is a Fruit and a Vegetable - Remember how watermelon is related to cucumbers, pumpkin, and squash? That’s because it’s part vegetable and part fruit (it’s a sweet, seed-producing plant, after all). The other clue that watermelon is both fruit and vegetable? The rind is entirely edible… 4. You Can Eat Watermelon Rind and Seeds - Most people throw away the watermelon rind, but try putting it in a blender with some lime for a healthy, refreshing treat. Not only does the rind contain plenty of health-promoting and blood-building chlorophyll, but the rind actually contains more of the amino acid citrulline than the pink flesh. Citrulline is converted to arginine in your kidneys, and not only is this amino acid important for heart health and maintaining your immune system, but it has been researched to have potential therapeutic value in over 100 health conditions. While many people prefer seedless watermelon varieties, black watermelon seeds are edible and actually quite healthy. They contain iron, zinc, protein, and fiber. (In case you were wondering, seedless watermelons aren’t genetically modified, as they’re the result of hybridization.) 5. It is Mostly Water - This might not be surprising, but it’s still a fun fact; watermelon is more than 91 percent water. This means that eating watermelon with you on a hot summer day is a tasty way to help you stay hydrated and avoid dehydration. It’s not a substitute for drinking plenty of fresh water, however. 6. Some Watermelon Are Yellow - The Yellow Crimson watermelon has yellow flesh with a sweeter, honey flavor than the more popular pink-fleshed Crimson Sweet. It’s likely that yellow watermelon offers its own unique set of nutritional benefits, but most research to date has focused on the pink-fleshed varieties. How to Pick the Perfect Watermelon Cutting into a watermelon and finding out it lacks flavor is disappointing. There’s a trick you can use to pick out a ripe watermelon, either from your farmer’s market or your own melon patch. Look for a pale, buttery-yellow spot (not white or green) on the bottom. This is where the watermelon sits on the ground ripening, and it’s one of the best indicators of ripeness you can use (even commercial watermelon pickers use this as a gauge). Other tricks for picking a ripe watermelon include: • Should be heavy for its size • Smooth rind with a dull top (the top is the side opposite the ground spot) • The thump test (this is controversial, but ripe watermelon is said to have a hollow bass sound) Store your watermelon in a cool area (50-60 degrees F) until it is cut. Cut watermelon should be refrigerated (and be sure to wipe off your watermelon with a damp cloth prior to cutting it). Remember, try the rind blended with some lime juice rather than simply tossing it in the trash (choose an organic watermelon especially if you’ll be eating the rind). Finally, watermelon should be enjoyed in moderation due to its fructose content. One-sixteenth of a medium watermelon contains 11.3 grams of fructose (I recommend keeping your total fructose intake below 25 grams of fructose per day if you're in good health, and below 15 grams a day if you’re overweight or have high blood pressure or diabetes). Enjoy the last few weeks of summer!! Source: mercola.com, 8/11/14.

7 Invisible Ways Exercise Improves Your Life

Many people gravitate toward exercise because it can bring on welcome changes to your physical appearance – weight loss, firmer muscles, more toned legs, and less body fat, for instance. But there are many more benefits from exercise that you can't see. These "invisible" benefits are just as important, if not more so, than the strictly aesthetic ones. In fact, one study found that while many people started an exercise program to lose weight and improve their appearance, they continued to exercise because of the benefits to their well-being! How does exercise improve your life in ways you can feel but not necessarily see? 1. Lessen Your Anxiety - Exercise has undeniable effects on your mood, with anxiety reduction key among them. A study by Princeton University researchers revealed that exercising creates new, excitable neurons along with new neurons designed to release the GABA neurotransmitter. GABA inhibits excessive neuronal firing, helping to induce a natural state of calm. Commonly prescribed anti-anxiety drugs like Ativan, Xanax, and Valium actually exert a calming effect in this same manner, by boosting the action of GABA. The mood-boosting benefits of exercise occur both immediately after a workout and continue on in the long term. In addition to the creation of new neurons, including those that release the calming neurotransmitter GABA, exercise boosts levels of potent brain chemicals like serotonin, dopamine, and norepinephrine, which may help buffer some of the effects of stress. Exercise is also one of the most effective prevention and treatment strategies for depression. 2. Boost Your Immune Function - When you exercise, you increase your circulation and your blood flow throughout your body. The components of your immune system are also better circulated, which means your immune system has a better chance of finding an illness before it spreads. This includes seasonal colds and influenza. According to a survey by the London School of Hygiene and Tropical Medicine, exercising vigorously for at least 2.5 hours each week can reduce your chances of catching the flu. The survey suggested that 100 cases of flu per 1,000 people could be prevented each year this way. Other studies have also shown that regular exercise will help prevent the common cold. In one such study, women who exercised regularly were found to have half the risk of colds of those who didn't work out. The ability of moderate exercise to ward off colds seemed to grow the longer it was used. The enhanced immunity was strongest in the final quarter of the year-long exercise program, suggesting that it is important to stick with exercise long term to get the full effects. 3. Sleep Better - If you're having trouble sleeping, an exercise program may be the solution. Research shows that regular exercisers report sleeping better, including falling asleep faster and having a decreased need for sleeping pills, than they did prior to the start of their exercise program. 4. Reduce Symptoms of PMS - Women who exercise even report that their symptoms of PMS, including feeling irritable and bloated, improve. In fact, exercise was helpful for improving PMS symptoms in over 80 percent of those who tried it. 5. Boost Your Sexual Health - Exercise is an important component of keeping your sex life alive, largely because it significantly lowers the risk of erectile dysfunction in men. This works because exercise helps open your arteries, increasing blood flow throughout your body. Additionally, exercise helps with stress relief, improves your stamina and boosts your body image – all of which are conducive to a healthy sex drive. 6. Strengthen Your Brain - The increased blood flow that results from exercise also benefits your brain, allowing it to function better almost immediately. As a result, you tend to feel more focused after a workout. Furthermore, exercising regularly will promote the growth of new brain cells. In your hippocampus, these new brain cells help boost memory and learning. As stated by the Huffington Post: "When you work out regularly, your brain gets used to this frequent surge of blood and adapts by turning certain genes on or off. Many of these changes boost brain cell function and protect from diseases such as Alzheimer's, Parkinson's or even stroke, and ward off age-related decline." Exercise also encourages your brain to work at optimum capacity by causing your nerve cells to multiply, strengthening their interconnections and protecting them from damage. There are multiple mechanisms at play here, but the rejuvenating role of brain-derived neurotrophic factor (BDNF) is one of them. BDNF activates brain stem cells to convert into new neurons. It also triggers numerous other chemicals that promote neural health. 7. Boost Your Body Image - Exercise helps your body to tone up and become leaner, but this benefit may pale in comparison to what it does for your body image. A meta-analysis of 57 studies found that exercise improves the way people feel about their bodies. My Top Exercise 'Prescription' for Good Health If you're ready to start exercising or want to make sure your program is allowing you to reap maximum benefits, both aesthetic and otherwise, please read the exercise guidance below. Ideally, you'll want to strive for a varied and well-rounded fitness program that incorporates other types of exercise as well, including "intermittent movement" during work hours to counteract the ill effects of prolonged sitting. I recommend incorporating the following types of exercise into your program in order to truly optimize your results: 1. Avoid Sitting for More Than 15 Minutes: The key is that you need to be moving all day long, even in non-exercise, or as I now like to call them, intermittent movement activities. 2. High-Intensity Interval Training: As mentioned, this is when you alternate short bursts of high-intensity exercise with gentle recovery periods. 3. Core Exercises: Your body has 29 core muscles located mostly in your back, abdomen, and pelvis. This group of muscles provides the foundation for movement throughout your entire body, and strengthening them can help protect and support your back, make your spine and body less prone to injury and help you gain greater balance. 4. Stretching: Stretching works with your body's natural physiological makeup to improve circulation and increase the elasticity of muscle joints. This also allows your body to repair itself and prepare for daily activity. 5. Strength Training: Rounding out your exercise program with a strength training routine will ensure that you're really optimizing the possible health benefits of a regular exercise program. Source: mercola.com, 8/1/14.

15 Healthiest Foods to Eat Year Round

If optimal health is your goal, there's no getting around your diet. Your physical health is a direct reflection of what you put into your body, and how you live your life in general. Pre-packaged processed foods may be convenient, but cooking from scratch using fresh unprocessed ingredients is a must if you want to improve your health. Remember that one of the keys to staying healthy is avoiding processed foods as much as possible. This means someone, you, your spouse, or someone else, needs to spend regular time in the kitchen. Once you're eating non-adulterated foods—foods that are as close to their natural state as possible—then basically everything you eat is a "superfood." You need nutrients—all of them—and nutrients are found in abundance in fresh, raw foods. Lists of specific items can be helpful to steer you in the right direction. The following 15 foods are items I recommend you keep on hand so that you always have healthy key ingredients to choose from for cooking and snacking. 1. Sunflower and Other Sprouted Seeds - One of the easiest and most efficient ways to optimize your nutrition is to add sprouted seeds to your vegetable juice and/or salad. While you can sprout a wide variety of seeds, my favorite is sunflower seeds. Sprouted, the protein, vitamin, and mineral content of sunflower seeds soar, and will typically provide you with 30 times the nutrient content of organic vegetables! Sprouts in general also contain valuable enzymes—up to 100 times more enzymes than raw fruits and vegetables—that allow your body to absorb and use the nutrients of other foods you eat. Sprouts are the ultimate locally-grown food, and can easily be grown in your own kitchen, even if you're tight on space. And since they're very inexpensive, cost is no excuse for avoiding them. I started sprouting seeds in ball jars nearly 15 years ago. Now I grow them in them in trays using soil instead. It's far easier and produces far more nutritious and abundant food. Sprouts-as-medicine.com and The British Verticalveg.org are two good websites to read more about sprouted seeds. 2. Organic Pastured Eggs - Proteins are essential to the building, maintenance, and repair of your body tissues, including your skin, internal organs, and muscles. Proteins are also major components of your immune system and hormones. While proteins are found in many types of food, only foods from animal sources, such as meat and eggs, contain "complete proteins," meaning they contain all of the essential amino acids. Eggs also contain lutein and zeaxanthin for eye health, choline for your brain, nervous and cardiovascular systems, and naturally occurring B12. Eggs are powerhouses of healthy nutrition, provided they're harvested from organically raised, free-range, pastured chickens. The nutritional differences between true free-ranging chicken eggs and commercially farmed eggs are a result of the different diets eaten by the two groups of chickens. You can tell the eggs are free range or pastured by the color of the egg yolk. Foraged hens produce eggs with bright orange yolks. Dull, pale yellow yolks are a sure sign you're getting eggs from caged hens that are not allowed to forage for their natural diet. Your best source for fresh eggs is a local farmer that allows his hens to forage freely outdoors. To find free-range pasture farmers, ask your local health food store or refer to EatWild.com or LocalHarvest.com. Cornucopia.org also offers a helpful organic egg scorecard that rates egg manufacturers based on 22 criteria that are important for organic consumers. 3. Butter - Good old-fashioned butter, when made from grass-fed cows, is a rich in a substance called conjugated linoleic acid (CLA). CLA is not only known to help fight cancer and diabetes, it may even help you to lose weight, which cannot be said for its trans-fat substitutes. Butter is a rich source of easily absorbed vitamin A (needed for maintaining good vision to keeping the endocrine system in top shape) and all the other fat-soluble vitamins (D, E, and K2), which are often lacking in the modern industrial diet. Butter is rich in important trace minerals, including manganese, chromium, zinc, copper, and selenium (a powerful antioxidant). RealMilk.com can help you locate a source of raw butter. If you want to try your hand at making it yourself, check out Positron.org. They have an excellent web page with step-by-step instructions for making your own butter from scratch, using raw, grass-fed milk. 4. Fermented Vegetables - Your gastrointestinal tract (GI) houses some 100 trillion bacteria. These bacteria actually outnumber your cells 10 to 1. When your GI tract is not working well, a wide range of health problems can appear, including allergies and autoimmune diseases. If you suffer from any major illness, it's imperative to "heal and seal" your gut in order to fully recuperate. Balancing the menagerie of microorganisms that occupy your GI tract is a key part of maintaining a robust immune system. To maintain a healthy gut, fermented foods are a necessity. Just one quarter to one half cup of fermented food, eaten with one to three meals per day, can have a dramatically beneficial impact on your health. Yogurt and kefir are two examples, but there are many others. Ideally, you'll want to include a variety of cultured and fermented foods in your diet, as each provides different beneficial bacteria. 5. Avocado - They are actually classified as a fruit, are low in fructose and rich in healthy monounsaturated fat (which is easily burned for energy), and research has confirmed the avocado's ability to benefit vascular function and heart health. It is also very high in potassium (more than twice the amount found in a banana) and will help balance your vitally important potassium to sodium ratio. Avocados also provide close to 20 essential health-boosting nutrients, including fiber, vitamin E, B-vitamins, and folic acid. Besides eating them raw, you can use avocado as fat substitute in recipes calling for butter or other oils. Another boon of avocados—they're one of the safest fruits you can buy conventionally grown, so you don't need to spend more for organic ones. Their thick skin protects the inner fruit from pesticides. 6. Macadamia Nuts and Pecans - Mounting research suggests that nuts may actually help you live longer, and help you lose weight. This isn't so surprising considering the fact that tree nuts are high in healthy fats that, contrary to popular belief, your body needs for optimal function. Most nuts' nutritional makeup closely resemble what I consider to be an ideal ratio of the basic building blocks—fat making up the greatest amount of your daily calories, followed by a moderate amount of high-quality protein and a low amount of non-vegetable carbs. Macadamia nuts and pecans provide the highest amount of healthy fat while being on the lower end in terms of carbs and protein. The main fatty acid in macadamia nuts is the monounsaturated fat oleic acid (about 60 percent). This is about the level found in olives, which are well known for their health benefits. 7. Organic Coconut Oil - Besides being excellent for your thyroid and your metabolism, coconut oil is rich in lauric acid, which converts in your body to monolaurin, a monoglyceride capable of destroying lipid-coated viruses such as HIV and herpes, influenza, measles, gram-negative bacteria, and protozoa such as Giardia lamblia. Its medium chain fatty acids (MCTs) also impart a number of health benefits, including raising your body's metabolism and fighting off pathogens. Additionally, a very exciting and recent discovery is that coconut oil may serve as a natural treatment for Alzheimer's disease, as MCTs are also a primary source of ketone bodies, which act as an alternate source of brain fuel that can help prevent the brain atrophy associated with dementia. Coconut oil is easy on your digestive system and does not produce an insulin spike in your bloodstream, so for a quick energy boost, you could simply eat a spoonful of coconut oil, or add it to your food. Make sure you choose an organic coconut oil that is unrefined, unbleached, made without heat processing or chemicals, and does not contain genetically engineered ingredients. 8. Fresh Herbs - Herbs are not only great in meals for spice and added flavor but are key to the nutritional density in the foods you eat. As just one example, plain black pepper actually increases the bioavailability of just about all other foods! Herbs can protect you against diseases, clear toxins from your body, and provide you with vitamins and minerals. Every time you flavor your meals with herbs or spices you are literally "upgrading" your food without adding a single calorie. You really can't go wrong when using herbs and spices, and I recommend allowing your taste buds to dictate your choices when cooking. Turmeric is one example of a spice with potent and scientifically proven medicinal benefits—against cancer no less. 9. Raw Garlic - Raw garlic is a food that should be on your menu daily. It boosts your body's natural abilities to protect you from hypertension and osteoporosis, and research is mounting that it decreases your risk for various forms of cancer. It is a potent antimicrobial as well, working as a natural antibiotic, antifungal, antiviral, and antiparasitic agent. Garlic must be fresh to give you optimal health benefits, though. The fresh clove must be crushed or chopped in order to stimulate the release of an enzyme called alliinase, which in turn catalyzes the formation of allicin. Research has revealed that as allicin digests in your body, it produces sulfenic acid, a compound that reacts with dangerous free radicals faster than any other known compound. To activate garlic's medicinal properties, compress a fresh clove with a spoon prior to swallowing it, or put it through your juicer to add to your vegetable juice. A single medium size clove or two is usually sufficient, and is well-tolerated by most people. The active ingredient, allicin, is destroyed within one hour of smashing the garlic, so garlic pills are virtually worthless. You also won't reap all the health benefits garlic has to offer if you use jarred, powdered, or dried versions. 10. Homemade Broth - Homemade bone broth is excellent for speeding healing and recuperation from illness, as it helps "heal and seal" your gut, the importance of which was discussed earlier. It contains healthy fat, of course, but also important minerals like calcium, magnesium, phosphorus, silicon, sulfur, and trace minerals, as well as the broken down material from cartilage and tendons—including chondroitin sulphates and glucosamine. Making your own bone broth is extremely cost effective, as you can make use of leftover bones that would otherwise be thrown away. One important caveat when making broth, whether you're using chicken or beef, is to make sure they're from organically-raised, pastured or grass-fed animals. 11. Himalayan Salt - Salt is essential for life, and your body needs it for optimal function. But it's important to realize that there are major differences between the refined and highly processed salt found in processed foods and regular table salt, and unrefined natural salt, like sea salt or Himalayan salt. Natural unprocessed salt, such as Himalayan salt, contains about 85 percent sodium chloride and 15 percent naturally-occurring trace minerals—about 84 of them in all, including silicon, phosphorus, and vanadium. On hot days, or after exercising and sweating profusely, you can make a wholesome sports drink to replenish lost electrolytes and minerals by mixing a pinch of Himalayan salt and a dash of fresh lemon juice in a glass of water. 12. Canned Alaskan Salmon - Rising pollution levels have contaminated most fish to the point of being potentially hazardous, especially for children and pregnant women, if eaten too frequently, or in too high amounts. The key to eating fish these days is to choose fish that are high in healthy omega-3 fats, and low in hazardous contaminants. Wild-caught Alaskan salmon (NOT farmed) fits this description. While fish will certainly stay fresh for a long time if frozen, another option is to stock up on canned salmon. Just make sure it's labeled "Alaskan Salmon," as Alaskan salmon is not allowed to be farmed. Avoid Atlantic salmon, as all salmon labeled "Atlantic Salmon" currently comes from fish farms. Also, sockeye salmon cannot be farmed, so if you find sockeye salmon, it's bound to be wild, and therefore a good choice. Other canned fish that are in the safer category (having lower contamination risk and higher nutritional value) are sardines, anchovies, and pickled herring. 13. Raw Milk from Organic, Grass-Fed Cows - Contrary to popular belief, pasteurized milk is not safer than raw milk from a healthy, grass-fed cow raised according to organic standards. Data shows that even illnesses linked to raw milk are minimal, and far lower than those from pasteurized milk. Grass is a cow's natural food. Corn and other grains are not. When cows eat grains—which is the standard fare in confined animal feeding operations—their body composition is altered, including the balance of essential fats. As a result of the animals' diet, high-quality raw milk has many health benefits that pasteurized milk lacks. Getting your raw milk from a local organic farm is one of the best ways to ensure you're getting high-quality milk. You can locate a raw milk source near you at the Campaign for Real Milk Web site. The Farm to Consumer Legal Defense Fund also provides a state-by-state review of raw milk laws. 14. Whey Protein - Even if you don't have access to raw milk, you can use a high-quality, minimally processed whey protein derived from the milk of organically-raised grass-fed cows to receive many of the same health benefits. Whey protein contains beta-glucans and immunoglobulins, which protect your immune system and support your body's natural detoxification processes. Whey protein is often referred to as the gold standard of protein, and when consumed 30 minutes before and/or after your workout, it can help increase both fat burning and muscle building. Amino acids found in high-quality whey protein activate certain cellular mechanisms which in turn promotes not only muscle protein synthesis, but also boosts thyroid, and protects against declining testosterone levels after exercise. 15. Yogurt and Kefir Made from Organic, Grass-Fed Milk - Cultured dairy products such as yogurt and kefir made from organic, grass-fed milk are other powerhouses of nutrition you'll want to keep in stock—and you can easily make them yourself, using a starter culture. Besides cow's milk, you can also make them fusing raw goat or sheep's milk. While both kefir and yogurt are cultured milk products, they contain different types of beneficial bacteria (probiotics). Yogurt contains transient beneficial bacteria that keep your digestive system clean and provide food for the friendly bacteria that already are present. Kefir actually helps to colonize your intestinal tract -- a feat that yogurt cannot match. Additionally, kefir contains several major strains of friendly bacteria and beneficial yeasts not commonly found in yogurt. Kefir's active yeast and bacteria may provide more nutritive value than yogurt by helping digest the foods that you eat and by keeping the colon environment clean and healthy. It also contains vitamins, minerals, and essential amino acids that help your body with its natural healing powers and maintenance functions. Source: mercola.com, 7/15/14.

Sleep and Technology Don't Mix: Why You Need to Set an Electronic Curfew

About 95 percent of Americans use an electronic device within one hour of going to sleep, according to a National Sleep Foundation poll. Furthermore, nearly all adults (89 percent) and the majority of children (75 percent) have at least one electronic device, such as a television, tablet, or smartphone, in their bedrooms. This has a major implication on the quality of your sleep, in ways you might not even imagine. Certainly, such devices can keep you awake by making noises, but they also interfere with your sleep-wake cycle, or circadian rhythm, in far more insidious, and damaging, ways. Light from Electronic Gadgets Interferes with Your Sleep. The quality of your sleep has a lot to do with light, both outdoor and indoor lighting, because it serves as the major synchronizer of your master clock. This master clock is a group of cells in your brain called the suprachiasmatic nuclei (SCN). As a group, these nuclei synchronize to the light-dark cycle of your environment when light enters your eye. You also have other biological clocks in your body, and those clocks subsequently synchronize to your master clock. In the non-artificial light environment of our historical past, people experienced greater light exposure only during the day between when the sun rose and when it set. Now with the advent of the light bulb, artificial light, high-definition televisions, and any number of lighted electronic gadgets, we're exposed to a lot more light over a 24-hour period, and a lot less darkness. This creates a very novel situation for your internal time keeping and the biological pace setting mechanisms of your body; in other words, your circadian rhythms. As reported by the National Sleep Foundation: "There is robust scientific data documenting the role of light in promoting wakefulness. Photoreceptors in the retina sense light and dark, signaling our brain about the status of the outside world and aligning our circadian rhythms (centered in a small region of the hypothalamus called the suprachiasmatic nucleus) to the external day-night cycle. This signaling of light and dark helps us to be alert in the morning and be able to fall asleep at the appropriate time at night. The power of light as an alerting agent is easily conceptualized when we think of the sun, but may be more difficult to appreciate when considering the light emitted from a tablet or smartphone." Even the Small Amount of Light Emitted by Your Smartphone Can Keep You Awake. Normally, your brain starts progressively increasing the hormone melatonin around 9 pm or 10 pm, which makes you sleepy. This helps regulate your sleep cycle as well as provide other important health benefits, including helping to prevent cancer. Melatonin acts as a marker of your circadian phase or biological timing. In a nutshell, this hormone influences what time of day or night your body thinks it is, regardless of what time the clock on the wall displays. Somewhere between 50-1,000 lux is the activation range within which light will begin to suppress melatonin production. However, wavelength is important here as red and amber lights will not suppress melatonin while blue, green, and white lights will. So if you use a clock in your bedroom, make sure it has red LEDs. Melatonin is a regulator of your sleep cycle, and when it is suppressed, there is less stimulation to promote sleepiness at a healthy bedtime. This contributes to people staying up later and missing valuable sleep, as well as missing out on melatonin's health potential (research indicates it also helps protect your brain health and fights against cancer, diabetes, Alzheimer's, heart disease, and more). Whether you have the light on for an hour or for just a second, the effect is the same. It would be nice if your melatonin production resumed when you flip the light back off, but unfortunately, it doesn't. So remember, when you turn the light on at night, you are seriously short changing your melatonin production. Not to obsess about it, but certainly don't make it a regular pattern. A 2011 study compared daily melatonin profiles in individuals living in room light (<200 lux) vs. dim light (<3 lux). Results showed that, compared with dim light, exposure to room light before bedtime suppressed melatonin in 99 percent of individuals, and shortened the time when the body has an elevated melatonin level by about 90 minutes. Furthermore, exposure to room light during the usual hours of sleep suppressed melatonin by more than 50 percent. Even the light from your computer screen or smartphone is enough to interfere with your circadian rhythm and melatonin production. Computer screens and most light bulbs emit blue light, to which your eyes are particularly sensitive simply because it's the type of light most common outdoors during daytime hours. As a result, they can easily disrupt your melatonin production and keep you awake. Research shows, for instance: • Children who use electronic media at night go to bed later, get fewer hours of sleep per week, and report more daytime sleepiness • Adolescents with a television in their bedroom go to bed later, have more difficulty falling asleep, and have a shorter total sleep time • Sending texts or e-mails after initially going to bed increases daytime sleepiness among teens (even if it's done only once a week) Computer and Cell Phone Use Before Bed Linked to Insomnia. The research is quite clear that people who use their computer for playing, surfing, or reading on the Web, or those who use their smartphones for the same purpose, as well as texting, are more likely to report symptoms of insomnia. This is an enemy to your sleep for multiple reasons, in addition to the problems with light exposure explained above. It can be difficult, for instance, to slow your mind down after surfing the Web, leading to racing thoughts when you should be in slumber. Plus, when you're connected to the Internet, your phone or computer are communicating with nearby cell towers, which means they're also emitting low levels of radiation. One 2008 study revealed that people exposed to radiation from their mobile phones for three hours before bedtime had more trouble falling asleep and staying in a deep sleep. People Who Turn Off Their Gadgets Report Excellent Sleep. According to the 2014 Sleep in America Poll, 53 percent of respondents who turn electronics off while sleeping rate their sleep as excellent, compared to just 27 percent of those who leave their devices on. This is why I recommend avoiding watching TV or using a computer or tablet at least an hour or so before going to bed. An alternative, you can try a free computer program at www.JustGetFlux.com, which alters the color temperature of your computer screen as the day goes on, pulling out the blue wavelengths as it gets late. You can also wear yellow-tinted glasses, which block the blue wavelengths of light. Since humans evolved in the glow of firelight, yellow, orange, and red wavelengths don't suppress melatonin production the way white and blue wavelengths do. In fact, the range of light that inhibits melatonin is fairly narrow — 460 to 480 nm. If you want to protect your melatonin, when the sun goes down you would shift to a low-wattage bulb with yellow, orange or red light. Dr. Russel Reiter suggests using a salt lamp illuminated by a 5-watt bulb in this color range. Remember, You Can't Cheat Sleep…at least, not without consequences. You can have the healthiest diet on the planet, be as fit as an Olympic athlete, be emotionally balanced, but if you aren't sleeping well, it is just a matter of time before it will adversely, potentially seriously affect your health. Sleep deprivation is such a chronic condition these days that you might not even realize you suffer from it. Science has now established that a sleep deficit can have serious, far-reaching effects on your health, and once you're deficient, lost sleep can be difficult to "make up." For example, interrupted or impaired sleep can: • Dramatically weaken your immune system. • Accelerate tumor growth—tumors grow two to three times faster in laboratory animals with severe sleep dysfunctions, primarily due to disrupted melatonin production. Melatonin inhibits the proliferation of a wide range of cancer cell types, as well as triggering cancer cell apoptosis (self-destruction). The hormone also interferes with the new blood supply tumors require for their rapid growth (angiogenesis). • Cause a pre-diabetic state, making you feel hungry even if you've eaten, which can wreak havoc on your weight. • Seriously impair your memory; even a single night of poor sleep—meaning sleeping only 4 to 6 hours—can impact your ability to think clearly the next day. It's also known to decrease your problem solving ability. Earlier this year, I interviewed Dan Pardi on the topic of how to get restorative, health-promoting sleep. Pardi is a researcher who works with the Behavioral Sciences Department at Stanford University and the Departments of Neurology and Endocrinology at Leiden University in the Netherlands. According to Pardi, the following three factors are key to determining how restorative your sleep is: 1. Duration—i.e. the number of hours you sleep. Sleep requirements are highly individual, and can change from one day to the next, depending on factors like stress, physical exertion, illness, and pregnancy, just to name a few. But, on average, most people need about eight hours of sleep per night. 2. Timing—i.e. the habit of going to bed at approximately the same time each night. Even if the duration of sleep is the same, when the timing of your sleep is shifted, it's not going to be as restorative. 3. Intensity—This has to do with the different stages that your brain and body goes through over the course of the night, the sequence of them, and how those stages are linked. Some medications will suppress certain phases of sleep, and certain conditions like sleep apnea will lead to fragmented sleep. With these scenarios, even if you're sleeping for an adequate duration and have consistent timing, your sleep will not be as restorative. One of the easiest ways to gauge whether you've slept enough is to assess your level of sleepiness the next day. For example, if you had the opportunity, would you be able to take a nap? Do you need caffeine to keep you going? Answering yes to these two questions would indicate you need more and or better sleep. How to Get a Truly Restful Night's Sleep. Small adjustments to your daily routine and sleeping area can go a long way to ensure uninterrupted, restful sleep. I suggest you consider implementing the following changes. Number one on my list? Turn off your electronic gadgets and keep them out of your bedroom: • Avoid watching TV or using your computer, smartphone or tablet in the evening, at least an hour or so before going to bed. • Make sure you get BRIGHT sun exposure regularly. Your pineal gland produces melatonin roughly in approximation to the contrast of bright sun exposure in the day and complete darkness at night. If you are in darkness all day long, it can't appreciate the difference and will not optimize your melatonin production. • Get some sun in the morning. Your circadian system needs bright light to reset itself. Ten to 15 minutes of morning sunlight will send a strong message to your internal clock that day has arrived, making it less likely to be confused by weaker light signals during the night. • Sleep in complete darkness, or as close to it as possible. Even the tiniest glow from your clock radio could be interfering with your sleep, so cover your clock radio up at night or get rid of it altogether. Move all electrical devices at least three feet away from your bed. You may want to cover your windows with drapes or blackout shades, or wear an eye mask when you sleep. • Install a low-wattage yellow, orange, or red light bulb if you need a source of light for navigation at night. Light in these bandwidths does not shut down melatonin production in the way that white and blue bandwidth light does. Salt lamps are handy for this purpose. • Keep the temperature in your bedroom no higher than 70 degrees F. Many people keep their homes too warm (particularly their upstairs bedrooms). Studies show that the optimal room temperature for sleep is between 60 to 68 degrees F. • Take a hot bath 90 to 120 minutes before bedtime. This increases your core body temperature, and when you get out of the bath it abruptly drops, signaling your body that you are ready to sleep. • Avoid using loud alarm clocks. Being jolted awake each morning can be very stressful. If you are regularly getting enough sleep, you might not even need an alarm. • Be mindful of electromagnetic fields (EMFs) in your bedroom. EMFs can disrupt your pineal gland and its melatonin production, and may have other negative biological effects as well. A gauss meter is required if you want to measure EMF levels in various areas of your home. Source: mercola.com, 6/30/14.

30 Things to Stop Doing to Yourself

As Maria Robinson once said, “Nobody can go back and start a new beginning, but anyone can start today and make a new ending.” Nothing could be closer to the truth. But before you can begin this process of transformation you have to stop doing the things that have been holding you back. Here are some ideas to get you started: 1. Stop spending time with the wrong people. – Life is too short to spend time with people who suck the happiness out of you. If someone wants you in their life, they’ll make room for you. You shouldn’t have to fight for a spot. Never, ever insist yourself to someone who continuously overlooks your worth. And remember, it’s not the people that stand by your side when you’re at your best, but the ones who stand beside you when you’re at your worst that are your true friends. 2. Stop running from your problems. – Face them head on. No, it won’t be easy. There is no person in the world capable of flawlessly handling every punch thrown at them. We aren’t supposed to be able to instantly solve problems. That’s not how we’re made. In fact, we’re made to get upset, sad, hurt, stumble and fall. Because that’s the whole purpose of living – to face problems, learn, adapt, and solve them over the course of time. This is what ultimately molds us into the person we become. 3. Stop lying to yourself. – You can lie to anyone else in the world, but you can’t lie to yourself. Our lives improve only when we take chances, and the first and most difficult chance we can take is to be honest with ourselves. 4. Stop putting your own needs on the back burner. – The most painful thing is losing yourself in the process of loving someone too much, and forgetting that you are special too. Yes, help others; but help yourself too. If there was ever a moment to follow your passion and do something that matters to you, that moment is now. 5. Stop trying to be someone you’re not. – One of the greatest challenges in life is being yourself in a world that’s trying to make you like everyone else. Someone will always be prettier, someone will always be smarter, someone will always be younger, but they will never be you. Don’t change so people will like you. Be yourself and the right people will love the real you. 6. Stop holding onto the past. – You can’t start the next chapter of your life if you keep re-reading your last one. 7. Stop being scared to make a mistake. – Doing something and getting it wrong is at least ten times more productive than doing nothing. Every success has a trail of failures behind it, and every failure is leading towards success. You end up regretting the things you did NOT do far more than the things you did. 8. Stop berating yourself for old mistakes. – We may love the wrong person and cry about the wrong things, but no matter how things go wrong, one thing is for sure, mistakes help us find the person and things that are right for us. We all make mistakes, have struggles, and even regret things in our past. But you are not your mistakes, you are not your struggles, and you are here NOW with the power to shape your day and your future. Every single thing that has ever happened in your life is preparing you for a moment that is yet to come. 9. Stop trying to buy happiness. – Many of the things we desire are expensive. But the truth is, the things that really satisfy us are totally free – love, laughter and working on our passions. 10. Stop exclusively looking to others for happiness. – If you’re not happy with who you are on the inside, you won’t be happy in a long-term relationship with anyone else either. You have to create stability in your own life first before you can share it with someone else. 11. Stop being idle. – Don’t think too much or you’ll create a problem that wasn’t even there in the first place. Evaluate situations and take decisive action. You cannot change what you refuse to confront. Making progress involves risk. Period! You can’t make it to second base with your foot on first. 12. Stop thinking you’re not ready. – Nobody ever feels 100% ready when an opportunity arises. Because most great opportunities in life force us to grow beyond our comfort zones, which means we won’t feel totally comfortable at first. 13. Stop getting involved in relationships for the wrong reasons. – Relationships must be chosen wisely. It’s better to be alone than to be in bad company. Don't rush. If something is meant to be, it will happen in the right time, with the right person, and for the best reason. Fall in love when you’re ready, not when you’re lonely. 14. Stop rejecting new relationships just because old ones didn’t work. – In life you’ll realize that there is a purpose for everyone you meet. Some will test you, some will use you and some will teach you. But most importantly, some will bring out the best in you. 15. Stop trying to compete against everyone else. – Don’t worry about what others are doing better than you. Concentrate on beating your own records every day. Success is a battle between YOU and YOURSELF only. 16. Stop being jealous of others. – Jealousy is the art of counting someone else’s blessings instead of your own. Ask yourself this: “What’s something I have that everyone wants?” 17. Stop complaining and feeling sorry for yourself. – Life’s curveballs are thrown for a reason – to shift your path in a direction that is meant for you. You may not see or understand everything the moment it happens, and it may be tough. But reflect back on those negative curveballs thrown at you in the past. You’ll often see that eventually they led you to a better place, person, state of mind, or situation. So smile! Let everyone know that today you are a lot stronger than you were yesterday, and you will be. 18. Stop holding grudges. – Don’t live your life with hate in your heart. You will end up hurting yourself more than the people you hate. Forgiveness is not saying, “What you did to me is okay.” It is saying, “I’m not going to let what you did to me ruin my happiness forever.” Forgiveness is the answer… let go, find peace, liberate yourself! And remember, forgiveness is not just for other people, it’s for you too. If you must, forgive yourself, move on and try to do better next time. 19. Stop letting others bring you down to their level. – Refuse to lower your standards to accommodate those who refuse to raise theirs. 20. Stop wasting time explaining yourself to others. – Your friends don’t need it and your enemies won’t believe it anyway. Just do what you know in your heart is right. 21. Stop doing the same things over and over without taking a break. – The time to take a deep breath is when you don’t have time for it. If you keep doing what you’re doing, you’ll keep getting what you’re getting. Sometimes you need to distance yourself to see things clearly. 22. Stop overlooking the beauty of small moments. – Enjoy the little things, because one day you may look back and discover they were the big things. The best portion of your life will be the small, nameless moments you spend smiling with someone who matters to you. 23. Stop trying to be perfect. – The real world doesn’t reward perfectionists, it rewards people who get things done. 24. Stop following the path of least resistance. – Life is not easy, especially when you plan on achieving something worthwhile. Don’t take the easy way out. Do something extraordinary. 25. Stop acting like everything is fine if it isn’t. – It’s okay to fall apart for a little while. You don’t always have to pretend to be strong, and there is no need to constantly prove that everything is going well. You shouldn’t be concerned with what other people are thinking either – cry if you need to – it’s healthy to shed your tears. The sooner you do, the sooner you will be able to smile again. 26. Stop blaming others for your troubles. – The extent to which you can achieve your dreams depends on the extent to which you take responsibility for your life. When you blame others for what you’re going through, you deny responsibility – you give others power over that part of your life. 27. Stop trying to be everything to everyone. – It is impossible, and trying will only burn you out. But making one person smile CAN change the world. Maybe not the whole world, but their world. So narrow your focus. 28. Stop worrying so much. – Worry will not strip tomorrow of its burdens, it will strip today of its joy. One way to check if something is worth mulling over is to ask yourself this question: “Will this matter in one year’s time? Three years? Five years?” If not, then it’s not worth worrying about. 29. Stop focusing on what you don’t want to happen. – Focus on what you do want to happen. Positive thinking is at the forefront of every great success story. If you awake every morning with the thought that something wonderful will happen in your life today, and you pay close attention, you’ll often find that you’re right. 30. Stop being ungrateful. – No matter how good or bad you have it, wake up each day thankful for your life. Someone somewhere else is desperately fighting for theirs. Instead of thinking about what you’re missing, try thinking about what you have that everyone else is missing. Source: Marc Chernoff, 6/10/14