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10 Greek Yogurt Recipes to Feed Your Body and Soul

March 1, 2020 by Power of Positivity

If you aren’t yet a firm believer that food can be medicine, brace yourself. There’s an item you likely already have in your fridge that can do everything from regulating your gut health to change your mood. It’s creamy. It’s tangy. It can be sweet or savory. Of course, it’s Greek yogurt!

It’s accessible to all, and you’ll find it in the dairy section of your grocery. But if you notice it spelled yoghurt in the refrigerated section of your local store, don’t fret– that’s the very same thing!

If you’ve paid any attention to trending health topics in the past few years, you’ve heard about “good bacteria.” Kimchi anyone? But much more accessible, Greek yogurt is also full of seemingly magical probiotic microorganisms. They proved to aid with an array of functions like fighting disease-causing cells, helping with the absorption of crucial vitamins, and improving digestion.

The Brain-Gut Connection

Some even more interesting correlations have been made between probiotics like the ones found in Greek yogurt and mental health. The “gut-brain axis” signifies the relationship between your brain and your gastrointestinal tract. It was found that brain functions can interfere with the functionality of the gastrointestinal tract and vice versa, contributing to stress, anxiety, and depression.

There are a multitude of symptoms you might be dealing with that point to a probiotic deficiency, and consuming more of this yogurt is a great way to fill in the gaps and boost your mood.

Good news: there are thousands of delicious recipes with Greek yogurt that will take you way beyond opening the carton and digging in. (Not that there’s anything wrong with that!)

15 Nourishing Greek Yogurt Recipes

1 – HOMEMADE FROZEN YOGURT

Wait. I can have a big bowl of “ice cream”, not feel guilty, and boost my immune system all at the same time? Yes, you can. You’re welcome. Did we mention it’s super simple?

Ingredients:

One 32-ounce container full-fat Greek yoghurt
One teaspoon pure vanilla extract
¼ Cup raw honey (more or less to taste)

Instructions

Mix the ingredients in a bowl and pour the mixture into your ice cream maker. It could take anywhere from 20 to 30 minutes, depending on your machine and the consistency you’re after. Just keep an eye on it. Once it’s done, put it into the freezer in a freezer-safe container and let it set up. Take it out a few minutes before you plan to chow down, and then enjoy!

2 – GREEK RANCH DRESSING

Let’s be honest. Buying a bottle of ranch dressing from the store and drenching your salads in it is probably worse than just gobbling a cheeseburger. It’s loaded with salt, sugar, and mystery ingredients. But this homemade ranch is full of protein and probiotics and has nothing unnatural. Go ahead: indulge!

Ingredients

1 cup Greek yogurt
¼ cup buttermilk
One tablespoon fresh parsley
Two teaspoons minced garlic
Two teaspoon onion powder
¼ teaspoon freshly ground black pepper
One tablespoon fresh chives
One teaspoon salt
Two teaspoons lemon juice

Instructions

Combine all the ingredients and whisk until smooth and creamy. You can use a blender or food processor for this, but it isn’t necessary if you don’t want to get your equipment dirty. You could even put all the ingredients in a large mason jar and shake it up. That’s it!

3 – CHICKEN SALAD

This delicious take on chicken salad delivers a double whammy on the protein! It’s creamy and satisfying with crunchy celery and walnuts and sweet, juicy grapes. It doesn’t get any better than that.

Ingredients

1 pound cooked and diced or shredded chicken
½ cup plain Greek yogurt
One tablespoon lemon juice
¾ teaspoon garlic powder
½ of red onion, diced
One tablespoon fresh parsley
I cup grapes, halved
Two celery stalks, diced
1/3 cup walnuts, chopped
Salt and pepper, to taste

Instructions

Add the yogurt, lemon juice, and garlic powder to a bowl and mix. Add in the rest of the ingredients and toss to combine. Season with salt and pepper. Bon Apetit!

4 – TANDOORI CHICKEN

Bring the mouthwatering aromas of India into your kitchen with this Greek yogurt marinated chicken. You’ll not only benefit from the yogurt but also the spice mixture it marinates in. The medicinal powers of turmeric (https://www.powerofpositivity.com/turmeric-15-resons-eat-everyday/) are incredible!

Ingredients

2 pounds chicken legs or thighs
2 cups Greek yogurt
Two tablespoons lemon juice
Two teaspoons turmeric
One tablespoon grated fresh ginger
1 tablespoon minced garlic
One teaspoon onion powder
1 tablespoon Garam Masala
Salt and pepper to taste

Instructions

1. Mix all the ingredients, except the chicken, in a bowl until combined. Pour it into a large Ziploc bag. Put the chicken pieces in the bag and seal it. Make sure the chicken is coated evenly in the marinade and put in the fridge for up to 24 hours.

2. Preheat oven to 375°.

3. Take the chicken out of the bag and discard any extra marinade. Arrange the chicken on a sheet pan.

4. Bake for about 35 to 40 minutes, or until juices run clear and the meat falls easily off the bone.

5 – GREEK YOGURT POPSICLES

If you’re desperate to get some healthy goodness into your kiddos, this is the foolproof method. It’s simple, and the possible add-ins are endless.

Ingredients

2 cups plain Greek yogurt
½ cup of raw honey ½ cup milk
4 cups fruit or add-in of your choice:
- Berries
- Bananas
- Spinach
- Peaches

Instructions

Mix all the ingredients in a blender and pour it into popsicle molds. Freeze for about six hours. It’s that easy.

6 – BUFFALO CHICKEN DIP

This creamy and addictive staple of every get-together and super bowl party of the past decade is equally scrumptious when made with yogurt. If you’re guests leave any behind (let’s be honest; it’s not likely), you won’t have to feel guilty for slamming down the leftovers.

Ingredients

2 cups cooked and shredded chicken
8 ounces softened cream cheese
½ cup Greek yogurt
½ cup shredded cheddar cheese
Half cup blue cheese
One teaspoon garlic powder
½ teaspoon onion powder
½ cup hot wing sauce
Salt and pepper to taste

Instructions

Preheat your oven to 350°. Mix all the ingredients until combined. Add to a baking dish and bake for about 25 minutes.

Read the healthy chicken soup recipe the received over 1 million shares.

7 – EASY GREEK YOGURT CARBONARA

Nothing is more comforting than a big steaming bowl of creamy pasta. This less-than-traditional take on Carbonara is equally as satisfying as the original and much better for you.

Ingredients

1 pound spaghetti (regular or whole wheat)
¾ cup plain Greek yoghurt
½ cup grated Pecorino Romano cheese
Two large eggs
½ pound bacon
Salt and pepper to taste

Instructions

1. Cook pasta according to instructions until almost al dente; reserve 1 ½ cups of the pasta water.

2. Dice the bacon and crisp it in a Dutch oven. Once it’s done, remove the bacon and all but four tablespoons of the bacon grease from the pot.

3. Add in the cooked pasta and 1 cup of the pasta water. Bring to a boil and continue to cook over medium heat until the water has reduced by half.

4. Whisk the eggs, yogurt, and cheese together with the remaining ½ cup of hot pasta water.

5. Remove the pasta from the heat and stir in the egg mixture until creamy.

6. Season with salt and pepper.

8 – ROASTED GARLIC MASHED CAULIFLOWER

The perfect substitute, this creamy replacement, can do anything mashed potatoes can do. Considering how cauliflower (https://www.powerofpositivity.com/cauliflower-recipes-support-diet-goals/) is all the rage right now, the benefits of using it are brought to the next level with the addition of the yogurt.

Ingredients

One whole head of garlic
6 cups chicken stock
One head of cauliflower cut up
½ cup Greek yoghurt
¼ cup parmesan cheese
Salt and pepper to taste

Instructions

1. Cut the head of garlic in half, wrap it in tin foil and roast it in a 400° oven for about 35 minutes, until soft and golden. Squeeze out two cloves, and reserve the rest for other recipes.

2. Put the chicken stock in a large pot and add the cauliflower. Bring to a boil and cook until soft, about 10 minutes.

3. Drain the cooked cauliflower, reserving 1 cup liquid, and add it to a food processor with the yogurt, parmesan cheese, and two cloves garlic.

4. Process the mixture until you reach your desired consistency, adding in cooking liquid if it needs it. Serve warm.

Love cauliflower? Here are more tasty recipes.

9 – TOMATO BASIL BISQUE

If you’re craving the childhood comfort associated with a steaming bowl of tomato soup and a grilled cheese, this is the yummy grown-up version you’ve been waiting for.

Ingredients

2 tablespoons olive oil
3 cloves of garlic, minced
1 small onion, diced
Two 28-ounce cans whole peeled tomatoes
A handful of fresh basil
1 cup chicken broth
¾ cup Greek yoghurt
2 tablespoons raw honey
Shaved parmesan cheese
Salt and pepper to taste

Instructions

1. Heat the oil over medium heat and sauté the onions until translucent. Add in the garlic and sauté until aromatic.

2. Add the onions, garlic, and all of the other ingredients except the yogurt and parmesan to a blender, and blend until smooth. (Reserve some basil for garnish.)

3. Pour the mixture into a pot and cook over medium-high until boiling.

4. Reduce the heat and add in the yogurt, stirring until incorporated. Season with salt and pepper.

5. Garnish with shaved parmesan and fresh basil.

10 – CHOCOLATE MOUSSE

Decadent is an understatement when it comes to silky and creamy chocolate mousse. The yogurt is the base for this one, so it’s not only healthy but also simple to make. Go ahead; have your mousse, and eat it too!

Ingredients

1 cup milk
4 ½ ounces dark or semi-sweet chocolate, finely chopped
2 tablespoons raw honey
One teaspoon pure vanilla extract
2 ½ cups Greek yogurt

Instructions

1. Put the milk and chocolate in a microwave-safe bowl and heat until hot, but not boiling. (Check on it every 30 seconds). Add in the honey and vanilla and stir until the chocolate is all melted and everything is combined.

2. Add in the yogurt and stir until it’s smooth. Chill in the fridge for about three hours to set up. Enjoy!

Learn five ways to turn avocado into a healthy dessert.

Final Thoughts on Greek Yogurt

Whether you’re trying to slim down, eat cleaner, or improve both your mental and gut health, adding Greek yogurt to your daily routine is a safe and natural way to do so. Not to mention, it’s hugely accessible and economical. The only question is: what are you waiting for?

12 Reasons Why Pisces Make The Best Friends

March 1, 2020 by Power of Positivity

If you were born between February 19th and March 20th, then your zodiac sign is a Pisces! The Pisces zodiac sign is a very laid back, go with the flow type of personality. This horoscope sign is so laid back. Thus, many consider these folks among the most-liked of all of the zodiac signs. Being a Pisces comes with a lot of upsides. And there are many reasons why they attract friends easily.

They offer so many attractive traits that make them stand out. Plus, they give the people in their life something that no one else can. There are so many ways that a Pisces proves to be a great friend. Below are just 12 of the reasons why you should seek out a Pisces as your new best friend.

12 Reasons Why a Pisces Makes a True Blue Friend

1 – They keep a very open mind

This horoscope sign is known for keeping an open mind almost all of the time. They pride themselves at being able to look at things objectively.

Furthermore, they listen to both sides of any story. This trait means that they are the type of friend that you can easily talk too or go to for advice. They can look at everything objectively. Thus, they offer unbiased and diplomatic advice when you ask them. They can look at everything in a way that is unbiased–a talent not everyone can achieve.

Whether you go to your Pisces friend for advice on life, advice on our other friendships, or help with your love life, you can be sure that the information that you get from your friend with this horoscope sign is going to be the utterly diplomatic advice that you need to hear to make a decision based on facts and not just emotion.

2 – They can adapt to almost every situation

This sign prides itself on not easily getting bent out of shape, especially over things that are not overly important. They can go to nearly any situation or environment and be able to fit in and blend seamlessly. Almost every other zodiac sign can only fit into or feel comfortable in one type of place or another.

That fact limits the adaptability of the Pisces sign makes them the friend that you can take anywhere. No matter what type of environment you are going into, this sign is the one that you know you can invite and will have your back.

They have a unique ability to fit in anywhere they go. This is a skill everyone needs to have at some point in their lives or another. Although for many people it takes a long time to hone this skillset, this sign is lucky to be born with it naturally.

3 – Pisces love nothing more than to travel

This particular trait is one that this sign finds immense joy and entertainment in. They are a group of people who love to travel more than most other people. They love seeing new places and learning about new cultures while experiencing things that are outside of their usual lives. These people love making memories and doing something new, which makes them the perfect friend to take with you on your next trip.

They will always cherish that time with their friends and look back on the trip with a fondness for many years. If you want a friend to immerse themselves into the trip with you truly, then you need to take your February-March friend with you!

4 – They are selfless to a fault.

The people who fall under this sign can generally be described as a very selfless group of people. They do whatever it is that they can to help people who they really, genuinely care about and will go above and beyond to give them whatever they need.

They care about people close to them very deeply and, as such, want to make sure that all of their needs are met. If they see that anyone in their circle of friends is in need, then they will go out of their way to meet that need. If you have a friend like this, you should consider yourself very lucky as you know that you have someone in your corner who would go to the ends of the earth to help you out in times of need.

5 – Pisces always want to have fun

They are not only a great, loyal friend to have around that will always have your back. Indeed, they will also be the friend that will always be down to have a good time with you. They see life for what it is and do not take for granted that we do not have forever. Thus, they do not want to waste time or let life pass by, so they will find ways to have the most fun and will make sure you have fun along with them.

Besides that, they are well aware that we all have responsibilities in life and need to get essential things done, but they make sure not to let that drag them down and instead push on to have fun whenever an opportunity presents itself. If you are someone who needs a friend that will help you let loose from time to time, this is the person you want in your friend circle.

6 – They are easygoing in most situations

They are known for having a temper when the situation calls for it, but for the most part, they are very amiable. They attract a lot of friends because they do not create drama, nor do they get upset over small situations. When we face hard days, it is nice to have someone in our lives who is naturally calm and easygoing to ease the situation.

7 – They have a natural tendency to be very loving

No matter what the world has taught them in a hard way, they are going to love the people in their lives with all of their hearts. They love people with unconditional love, which is one of their best features. This group of people makes one of the best friends because not only are they loving, but they are incredibly loyal and devoted to their loved ones forever. They will not give their love out to just anyone, but once you earn a place in their hearts, you will never be out of it.

8 – They are a soothing group of people

A Pisces has a soothing aura about them. Whenever you are around them for any period, you walk away feeling filled up and refreshed. Having one as a friend means you have a person in your life who makes you feel filled up and revived every time you are in their presence.

9 – Responsibility is vital to Pisces

This is a crucial characteristic of this zodiac sign. They seem like a dreamy type of people, always dreaming of the next thing, but they are highly responsible, which means they are wonderful leaders.

10 – They have creative bones

This water sign tends to have several interests and is usually talented in many different areas. They often always know precisely where they are going. However, you might need to give them an occasional push to see their goals through. They are the friend that will help you create grand visions while you help provide the drive for you all to reach greatness.

Things you need to know if you’re in love with a Pisces.

11 – They are highly intuitive

Your water sign friend will rarely require you to tell them when something is wrong. They are a very intuitive sign and can feel when something is off or feels odd.

Do not be surprised when your friend always knows that something is up and shows up at your door to make things better. You sometimes never have to say a single word. You may not tell them why you are hurting. But you can be sure that you will not have to walk through the pain alone. Indeed, this friend will be right there with you and make sure you are taken care of until you feel better.

12 – Pisces is surprisingly amiable

This sign tends to be more of an introvert and sometimes shy. Despite their shy tendencies, people genuinely love to be around them as their company is just enjoyable. They are great listeners, which is a great attribute to have in a friend.

Despite their quiet nature, this sign always seems to have a lot of friends around them. That’s because they genuinely care about friends and value their presence in their lives. They are incredibly loyal and have all the winning traits that a good friend needs to have. If you have a Pisces in your life and consider them a close friend, then you’re fortunate!

10 Amazing Ways Your Body Benefits from Eating Yogurt

March 1, 2020 by Power of Positivity

Yogurt is a superfood that fuels and nourishes our bodies. You’ll find it in some form in every country of the world. Like putting good quality fuel and oil in our vehicles, it primes and revs our bodies so we can do amazing things.

The power of yogurt comes from beneficial bacteria. These bacteria convert milk from its fresh state to the fermented creaminess we all love. Our modern diet is sorely lacking in quality fermented foods that nourished our ancestors for millennia.

Forget the heavily processed, sugar-laden yogurt of your childhood. Consuming fresh, quality versions from trustworthy sources will do a world of good for your body. These ten health benefits from eating yogurt will earn it a permanent spot on your grocery list.

10 Reasons Why You Should Eat Yogurt

1. Increasing and balancing the gastrointestinal microbiome

We all immediately think of our intestinal health when we talk about the fantastic advantages of eating fermented foods. According to a study done by the Biology department at Youngstown State University in Youngstown, Ohio, regular consumption of yogurt has a positive impact on lactobacillus levels. Lactobacillus helps us digest our food efficiently, absorb nutrients, and prevent the overgrowth of undesirable bacteria.

Unbalanced bacteria levels in the gastrointestinal tract lead to many adverse health effects. These effects include obesity, insulin resistance, inflammatory bowel disease, even cancer, and autism, according to this academic paper from The International Journal of Molecular Sciences. Keeping positive bacteria balances helps you stay slimmer and healthier by making the most use of your food.

2. Beautiful, well-hydrated skin

Your skin is made of proteins that require constant replenishing. Yogurt contains around 30% of your daily riboflavin, a B vitamin, requirements per serving. This abundant source of vitamin B2 helps your skin repair and replace vital nutrients to stay gorgeous.

It can also help clear eczema, rosacea, and acne. When your GI bacteria levels are in good order, skin problems clear up. Disharmony in microbiota is a cause of acne and other skin ailments when bad bacteria have enough numbers to cause problems.

Dehydrated skin usually has a damaged lipid barrier. Lipids are fats. These fats hold in moisture and give life to your skin. Replenishing the lipid barrier of your skin will restore the smooth, supple feel of your skin.

3. Help you lose weight

Remember when we talked about morning routines to help you lose weight? A good, nutritious breakfast starts your day right, helping you drop the pounds. One of our favorite breakfasts for weight loss is yogurt.

Breakfasts containing protein and fats help kickstart your body. You feel more energized and satiated for much longer. This reduces snacking when you begin to feel tired and cranky. Lower caloric intake equals faster weight loss.

If yogurt isn’t your thing, you can dress it up for a powerful punch in the morning. Fruit is always a welcome addition. Pomegranate seeds or sliced kiwi are especially delicious.

Other choices include blending it in with a morning smoothie. The creaminess gives a luscious, smooth texture to your smoothie.

Learn 12 reasons why you should enjoy pomegranate.

4.Boost your brain’s power

Before sending the kids to school after a big bowl of cereal, you might want to read this. Yogurt helps fortify your brain so you can think more quickly and process emotions. This leads to improved performance at school and work and helps with social interactions.

Part of the brain-boosting function comes from probiotics colonizing your gut. The nerves that connect your brain and gastrointestinal system are a two-way street. When the gut is healthy, it sends back signals to the brain that help it run smoother and faster.

The other brain benefit comes from the fat content of all dairy products. Most are especially rich sources of good fats, as long as you buy whole milk grass-fed versions.

5. Ease hemorrhoid discomfort

Talking about hemorrhoids isn’t pleasant, so it can be easy to miss out on the best ways to heal them. Trying to ignore the situation can just make it worse.

If you get hemorrhoids regularly, especially if you’re pregnant, you probably already try to eat plenty of fiber. That will definitely help. While yogurt doesn’t contain fiber, it also helps reduce pain from hemorrhoids.

Keeping everything soft and easy to pass is the key to pain-free bowel movements. Eating a bowl of that probiotic-rich goodness helps a lot. The bacteria break down your food more completely, and the fat helps prevent hard stools.

6. Prevent stroke

Remember the brain-building capabilities of yogurt? It also protects your brain from stroke, a condition caused by an interruption of blood circulation in the brain. Fermented foods help lower blood pressure, reduce your risk of heart disease, and help prevent type 2 diabetes.

You can help prevent these risk factors of stroke through a healthy diet. Those good fatty acids, vitamins, and mineral content of dairy feed your heart and circulatory system.

Preventing plaque buildup in your arteries is one of the main contributors to reducing the risk of heart attack or stroke. The healthy cholesterol found in milk and its products helps stop the buildup of plaque. The research on the dangers of cholesterol has changed, and now healthful sources of cholesterol are recommended.

7. Recover after the flu

Every flu season, you hope and pray that it’ll dodge you. Most years, though, it strikes. If you’ve tried all the usual remedies, you may be surprised to learn that fermented dairy foods can actually really help.

Back to the gut-fortifying, wonder-working beneficial bacteria. Do you see a theme? They restore your body’s balance after fighting off the stomach flu so that you can bounce back more quickly.

Don’t force yourself to eat any dairy if you’re too sick to keep down anything more than broth and popsicles. You can start consuming your probiotic-rich foods after your tummy has settled enough that you aren’t throwing up anymore. They work to restore bacteria levels, not kill the virus, causing the flu.

Never ignore these early symptoms of the flu.

8. Heal leaky gut syndrome

This one should come as no surprise since we already know yogurt is a miracle food for your gastrointestinal tract. You may suffer from leaky gut syndrome and have no idea that you do. It’s a sneaky but prevalent medical condition in our modern time.

Leaky gut syndrome is the leaking of nutrients, toxins, and bacteria through the intestinal wall into your body. It results in malnutrition, bloating, gas, fatigue, brain fog, and chronic pain. To recover from leaky gut syndrome, your intestinal system needs to be repaired and protected.

Healing your gut with beneficial bacteria is especially important if you have had to take antibiotics recently. All fermented foods have probiotics that help recognize your gut and patch up the cracks that cause the leaky gut syndrome. Dairy sources are an especially good fit because the fats and vitamins are good for your cell walls.

9. Lessen joint pain

As we get older, we all start to notice a little more stiffness and pain in our joints. The cracking and popping become normal as we stand up or change positions. It doesn’t have to be, nor do painful, swollen joints.

Dairy products help strengthen your bones and muscles. The protein content builds up the muscles that support your joints, preventing or easing arthritis. Light strength training and dietary protein fortify your joints by increasing the protective muscle groups around them.

10. Help gain weight

Most people don’t want to gain weight, ever! But there are times that a person’s body may desperately need additional fat reserves. High-quality sources of dietary fat and protein help accomplish this goal.

If you’re pregnant, breastfeeding, or recovering from a medical condition, you may need to increase your fat intake just a little. Eating dairy products can help you pack on the right kind of pounds while supporting a healthy body. Needing to gain some weight is no excuse to eat junk food, especially if you’re growing a sweet baby.

Dairy is not necessarily a “low-calorie” food choice. A bowl of yogurt does increase satiety because of the fat and protein content. You can mix in other healthful fat and fiber sources to help you meet your necessary weight gain.

Final Thoughts: Yogurt Nourishes Your Body

Our bodies are a complex system with several parts that all work together to run their best. Caring for that system requires thoughtful attention on our part. The foods we eat are one of the main ways we can keep them primed and healthy.

One note to be aware of–some yogurts contain large amounts of sugar, coloring, and added flavors. Read the label carefully. Instead, choose those with limted or no sugar and sweeten with fresh berries and fruits at home.

Many ailments we suffer from today are the result of decades of heavily processed artificial foods. Conditions like high blood pressure, leaky gut syndrome, eczema, and other ailments all link to poor nutrition. Just because we eat plenty of food doesn’t mean our bodies are getting what they need.

Eating yogurt is a healthful and delicious way to heal and fuel our bodies. Packing in the probiotic love builds strong, resilient systems within us. When you realize how awesome you look and feel, you’ll find yourself reaching for another bowl.

Scientists Explain How Sleep Restriction Can Help With Insomnia

February 29, 2020 by Power of Positivity

Sleep restriction is a method that might serve as a valuable strategy in your battle against insomnia.

Many adults today have insomnia due to the overstimulating and stressful world we live in. For most of us, we lie down at night to go to sleep only to awaken to racing thoughts about chores, to-do lists, and responsibilities we must take care of the next day. A few nights of restless sleep won’t hurt, but recurring sleep problems can cause other health issues down the road.

Here are some statistics about insomnia according to the American Sleep Association:

Nearly 70 million Americans suffer from a sleep disorder
Insomnia is the most prevalent sleep disorder, with around 30% of adults having short-term insomnia
Around 10% of adults have long-term insomnia
Almost 40% of people accidentally fall asleep during the daytime
About 5% report falling asleep while driving (the most dangerous outcome from insomnia)

Adults need at least 7 hours of sleep per night, but studies show 35% get less than that. Certain age groups seem to get less sleep, as follows:

37% of people ages 20-39 getting less than the recommended sleep
40% of people aged 40–59 reporting less than optimal sleep.

Insomnia seems to be on the rise worldwide as well, with data from Sleep Cycle showing that no country in the world achieves 8 hours of sleep per night anymore. In the 1940s, 8 hours of sleep was the average, but now that has decreased to 6.8 hours per night.

You may have tried every trick in the book to get some shut-eye, from sprinkling lavender oil on your sheets to taking a hot bath to power off the cell phone off a couple of hours before bed. However, many people are turning to sleep restriction to address their insomnia. You might wonder how sleep restriction could help, but we’ll explain how this can improve sleep in the long run.

Here’s how sleep restriction can help with insomnia:

Sleep restriction is a form of cognitive-behavioral therapy developed by Arthur Spielman, Ph.D., designed to treat insomnia by restricting time spent in bed. Spielman posited that by reducing the time spent in bed, sleep becomes more efficient instead of a drawn-out, stressful event. Of course, consolidating sleep might mean losing out on a few hours of sleep in the beginning as our bodies adjust. However, over time, sleep becomes more regulated as we get used to the sleep schedule.

Studies show that sleep restriction therapy can be just as effective as medication in treating insomnia, and have longer-lasting effects. However, it can take the body several weeks to adjust to a new sleeping schedule. Just like working out, quality sleep takes diligence and effort to achieve, but the result is well worth the effort.

Here are the steps you should take to implement sleep restriction into your schedule:

Step one: Figure out how much sleep you get per night

In the first week, you should keep a sleep diary so you can keep track of how much sleep you’re getting. This is not to be confused with the amount of time you spend in bed, however.

Total the hours of sleep you get in a week and divide by seven. This is the average amount of sleep you get a night. Now add 30 minutes to this number to account for any extra sleep you may get. This is your average total sleep time (ATST). You might only get 5 or 6 hours of sleep a night, but you can always increase it as you move along in the process.

Step two: Decide what time you need to wake up

Once you’ve picked an ideal wake time, make sure to stick to it, so your body gets used to a routine. This means that even if you have a bad night of sleep and manage to only get a few hours, you must wake up when your alarm goes off. You should probably set several alarms before the time you need to get up so that you don’t oversleep. You might be dragging to work in the beginning, but once you get into a routine, you’ll start to feel a spring in your step in no time.

Step three: Choose a bedtime

To figure out what time you should go to bed, count backward from your ATST you calculated in step one. Don’t get into bed before your bedtime, even if you feel tired. Being in bed when you aren’t sleeping will cause you to associate your bed with other things besides rest, and this confuses the brain. You only want to associate your bed with sleep.

Step four: Stick to your sleep routine

Stick to this schedule for two weeks. If you feel alert during the day and don’t feel the need to take naps, you can stick to this amount of sleep. If you are tired, simply add 15 minutes or so to your sleep time. Keep adding to this time until you feel fully rested. Then, you’ll know how much sleep you need per night to be fully functional the next day.

Step five: Get enough sunlight or use a Lightbox

Many people don’t get enough sunlight, which can greatly affect our sleep cycle. We require sunlight when we first wake up as well as in the evening as the sun goes down for optimal hormone production.

If you don’t get a lot of sunshine where you’re at, you can always use a Lightbox. That’s a device that emulates the natural light from the sun. In the evening, you should dim the lights inside your house so that your body can wind down and prepare for sleep. Also, stay off electronics a couple of hours before bed as the blue lights cause insomnia. If you must use electronics, you should install an app that automatically dims the light so your body can produce more melatonin.

Step six: Avoid naps at all costs

Normally, naps aren’t an issue, but if you’ve been having trouble sleeping, naps can greatly disrupt your circadian rhythm. As your body adjusts to your new sleep routine, you should avoid naps even if you feel tired during the day. The goal is to feel as sleepy as possible close to bedtime so that you can get a quality night’s sleep.

Step seven: Have a regular sleep routine

The importance of a sleep routine can’t be stressed enough. The mind and body require a daily routine, and bedtime is no exception to this. These are some good practices to have before bed:

Avoid stimulants such as caffeine, nicotine, and alcohol in the afternoon and evening. These substances can disrupt sleep by raising cortisol levels. While alcohol can help you fall asleep faster, it’s been known to disrupt sleep by raising insulin levels while your liver processes the alcohol. It also affects REM sleep, so it’s best to avoid alcohol at least six hours before bed.
Regular exercise releases endorphins and lowers stress, which can help regulate sleep. According to one Mayo Clinic article, regular exercise can raise your core body temperature during the day while lowering it at night. This induces sleepiness later on in the day, so it’s best to work out in the morning or early afternoon.
Don’t eat spicy or rich food before bed. Avoid heavy meals as well. Large meals and spicy, rich foods can cause heartburn and indigestion, which will wake you up in the middle of the night from discomfort. Eat protein-rich snacks like nuts or peanut butter before bed if you’re hungry. However, it’s best to eat a few hours before bed.

Be patient as you implement sleep restriction

If you stick with all of these tips listed above, you’ll likely see your sleep improve in no time. In addition to these tips, living a relatively stress-free lifestyle will drastically help your sleep as well. Do you have a stressful job? Then consider delegating tasks to others. Or, take a drastic step–find a job that better suits your abilities and interests. We must spend so much of our waking hours working. Therefore, it’s essential to find something that facilitates our happiness and fills our souls with peace.

Also, make sure you have positive, supportive people around you, as negative influences can drain your energy and increase stress. In other words, try to keep healthy, positive, and stress-free, and you’ll see your sleep and life, in general, improve tenfold.

Final thoughts on how sleep restriction might improve your insomnia

As the above research proves, it’s not about how many hours you spend in bed, but how you spend those hours. If you’re tossing and turning for ten hours a night, this does the body no good. However, if you restrict the amount of time you spend in bed to six hours per night and spend most of that time sleeping, this is a much more efficient use of your time. Try adding 15 to 30 minutes each night if you find you’re still tired upon waking. Then, you can discover the optimum amount of sleep you need to function at your best.

Researchers Reveal How To Boost Your Serotonin Levels

February 29, 2020 by Power of Positivity

Serotonin is one of eight chemicals that enable neurotransmission or communication between nerve cells. As such, science refers to this chemical as a neurotransmitter. As we will soon see, your serotonin levels drive several critical functions within the brain and body.

The purpose of this article is three-fold – namely, to explain: (1) serotonin and what it does, (2) the role of serotonin in your daily life, and (3) natural ways of boosting your serotonin levels (with no prescription meds!)

So let’s get things rolling by first talking about what serotonin is and what it does!

What is Serotonin?

Scientists refer to serotonin as the “mood chemical” because of its effect on our mental wellbeing. Per WebMD, serotonin also “acts on” the non-mood-related parts of the brain, including the blood vessels and pain control pathways.

Our nerve cells synthesize serotonin, which, in turn, uses the chemical to send signals between nerves from across the entire body. Despite associating primarily with its actions within the brain, the gut actually produces and holds most of your serotonin–about 80 percent!

Our blood platelets also house much smaller amounts of the chemical.

Serotonin production involves the integrated chemical reaction of two types of the amino acid tryptophan. Research demonstrates that low tryptophan levels directly link to a deficiency of serotonin. Speaking of which, let’s discuss serotonin deficiency.

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Serotonin Deficiency

“When serotonin levels are lower than normal, this is…“serotonin deficiency,” and can result in a variety of symptoms including impaired body functions and…psychological disorders.” ~ Puya Yazdi, M.D. (Source)

Serotonin deficiency might even be a leading contributor to mood disorders. Current neuropsychiatric theories of depression and similar disorders focus on an imbalance of serotonin along with norepinephrine and, to a lesser extent, acetylcholine, dopamine, and epinephrine.

Common symptoms of serotonin deficiency may include:

anxiety (including panic disorder and obsessive-compulsive disorder, OCD)
behavior problems
carbohydrate cravings
gastrointestinal problems
general pain
PMS complications
sleep-cycle disturbances

What Does Serotonin Do?

“The leaves and my serotonin levels are falling.”

~ People who love the fall and despise winter (Hallelujah!)

The primary role of serotonin is to transmit messages between nerve cells throughout the body. Scientists believe that the chemical also contributes to smooth muscle contraction.

Concerning mood, research shows that normal serotonin levels promote calm, concentration, emotional stability, and happiness. Dysfunction of the brain serotonin system is also might trigger “exaggerated fear responses” stemming from anxiety-, trauma- and stress-related disorders.

Proper serotonin levels also help to reduce feelings of anxiety and depression, heal wounds, regulate bowel movements, stimulate nausea (which is actually a good thing, as this helps us to eliminate bad food), increase sex drive, and strengthen bones. It also helps to normalize the circadian rhythm (“sleep/wake cycle” or “internal clock.”)

Research also suggests that serotonin may be involved in processes such as breast milk production, cell division (mitosis), bone metabolism, and liver regeneration.

Serotonin is thought to influence the vast majority of brain cells.

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Serotonin and Depression

“People who are clinically depressed often have very low levels of serotonin.” ~ Dr. Daniel Amen, M.D.

Serotonin deficiency may contribute to the onset of depression and anxiety disorders. It’s worth mentioning that recent research questions the “serotonin hypothesis” of depression, arguing that “Simple biochemical theories that link low levels of serotonin with depressed mood are no longer tenable.”

Scientists state that a balance of four neurotransmitters – serotonin, along with dopamine, endorphins, and oxytocin – is crucial to feeling happy. In this biochemical balancing act, serotonin is involved in not only perking us up, but supporting feelings of self-confidence, facilitating deep and sustained sleep, and even promoting a healthy appetite and social life.

Regardless, the Food and Drug Administration (FDA) has approved multiple classes of prescription drugs purported to reduce depression and anxiety symptoms. The most popular class being ‘SSRIs’ – selective serotonin reuptake inhibitors – which increase serotonin levels in the brain. Most available prescription drugs that are designed to relieve depression target the serotonin system. These include:

– SNRIs (serotonin-norepinephrine reuptake inhibitors),

– Selective serotonin noradrenaline reuptake inhibitors (SSNRIs)

– Tricyclic antidepressants

– Monoamine oxidase inhibitors (MAOIs)

The issue with prescription drugs

The problems of antidepressants are well documented. First, there’s the issue of effectiveness. Compared to a placebo (“sugar pill”), antidepressants are as little as 20 percent more effective. However, antidepressants do appear to be potentially better received among those with chronic moderate and severe depression rather than ‘mild depression.’

Second, there’s the issue of cost. In the United States, which lacks a national health coverage plan, brand-name prescription drugs can cost upwards of a couple to a few hundred dollars monthly. Fortunately, most antidepressants offer generic alternatives, which are far less expensive. Still, advancements in depression research and treatment will likely entail high drug prices in the future.

Lastly, there’s the issue of side effects. WebMD cites “a wide range of [common] side effects,” including agitation, anxiety, blurred vision, constipation, dizziness, drowsiness and fatigue, dry mouth, erectile dysfunction insomnia, increased appetite and weight gain, irritability, loss of sexual desire, and nausea. (That’s all?)

How to Naturally Boost Serotonin

1 – Diet

It’s possible to increase serotonin levels through the foods you eat. Just make sure that your shipping list is full of foods that are high in l-tryptophan. Examples: bananas, beans, beef, cheese, chia seeds, chicken, dark green leafy vegetables, eggs, lentils, nuts and seeds, oats, peanuts, pumpkin, salmon, tempeh, tofu, tuna, and turkey. Milk is also a good source of the amino acid.

It must be mentioned that a balanced diet, complete with the essentials such as protein (especially protein, as it’s high in tryptophan), whole carbohydrates (e.g., legumes, potatoes, veggies, whole fruit, and whole grains), natural sugars (such as those found in fruit), and plenty of water will most certainly lead to a better mood and, perhaps, more balanced neurotransmitter levels in the brain.

2 – Exercise

Per an article published in the Journal of Psychiatry and Neuroscience, exercise increases serotonin function in the brain.

The researchers cite studies that measured metabolites (substances produced by metabolic activity) that serve as markers for serotonin levels. In one case, researchers found that exercise increased two precursors of serotonin – tryptophan and ‘5-HIAA.’ In another, scientists found that physical exertion directly correlates with “increases [in] the firing rates of serotonin neurons,” which “increased the release and synthesis of serotonin.”

Discover how walking can boost your serotonin levels.

3 – Keep Your Gut Healthy

Around 80 percent of our body’s serotonin is in the gastrointestinal (GI) tract. Moreover, recent scientific research has discovered a complex communication network within the gut, extending to the brain. Scientists posit that one job of this network is to relay pertinent information between the brain and gut.

Per an article titled “The gut-brain connection” by Harvard Medical School, “A troubled intestine can send signals to the brain…[and] [the] brain can send signals to the gut…a person’s stomach or intestinal distress can be the cause or the product of anxiety, stress, or depression.”

In other words, Harvard is saying that your gut health definitely impacts your mental health – and vice-versa. As such, consider taking a quality probiotic, drinking plenty of water, and eating a brain-healthy diet.

4 – Supplement

Nutrients such as Vitamins B6, B12, C, and D3, fish oils, folic acid (folate), magnesium, and zinc, all help to metabolize and utilize serotonin stores more efficiently. While not connected with an increase in serotonin levels, supplementing with magnesium (especially a highly bioavailable form like magnesium gluconate or aspartate, may help to stabilize the mood.)

Other supplements that may aid mood function to a greater or lesser degree include 5-HTP and DHA (docosahexaenoic acid) – a common fish oil component.

5 – Meditation

According to an important study published in the Journal of Psychopharmacology, meditation practice raises two serotonin brain receptors called ‘5-HT1A’ and ‘5-HT2A’. The former is involved in the passive coping (“tolerating”) stress, while the latter is part of the active coping (“addressing the source of stress) mechanism.

Besides possibly directly raising serotonin levels, meditation also aids production indirectly through the reduction of stress hormones.

Here are some other research-based ways to elevate those serotonin levels:

– Getting a massage: Massage therapy increases serotonin by 28 percent. Those who embrace the practice also have 31 percent less cortisol (the primary stress hormone) on average.

– Get out in the sun: We mentioned vitamin D, so now let’s talk about its key source: the sun! Yes, there is a clear correlation between exposure to sunlight and serotonin levels!

-Laugh and be positive: Isn’t it funny how laughter seemingly cures everything? That’s because it makes us feel so darned positive and happy. Speaking of happy, a good tip for stimulating serotonin production in the brain: remember a happy time in your life!

– Ask your doctor to check your hormonal levels. Certain hormonal imbalances and sudden changes can lead to a rapid serotonin drop. One example of this is in early menopause, where women (whose body holds about fifty percent less serotonin than men) are particularly at risk of depression.

You can also boost your Vitamin D intake by eating these 31 foods.

Final Thought: If it’s depression, don’t go it alone

Depression is a hard, hard disease to deal with. While some people rail against antidepressants and other therapies, they can be lifechanging in some instances.

So here is the bottom line: if you are struggling with your state of mind, seek out some help. Although it may not feel like it now, there is an answer to your “problem” waiting to be discovered.

Here’s What Happens When You Meditate 100 Days In a Row

February 29, 2020 by Power of Positivity

By now, it’s obvious to pretty much everyone who subscribes to the Power of Positivity that meditation practice produces at least some benefits to the human body. If you meditate or know someone who does, you’ll almost certainly attest to this.

Due to the popularity of meditation in the United States and other Western countries, it’s a topic of interest to medical caregivers. Professional interested in learning more include psychologists, mental health professionals, and wellness practitioners. Most likely, all of the purported advantages of meditation are in medical and scientific literature.

This implication is a big deal, as some are more inclined to try something if there’s a bit of evidence behind it.

One such research topic is the effects of long-term meditation – and many of the results are utterly fascinating. Here, we’ll be discussing what happens when you meditate for 100 days in a row. (Note: some of the research studies cited are 3-month meditation retreats or just over 90 days.)

Before we get into the potential effects of meditating, let’s cover the basics.

The Basics: What is Meditation?

“Meditation is offering your genuine presence to yourself in every moment.” ~ Thich Nhat Hanh, Vietnamese Zen Master

Despite the widely-held image of a monk sitting in a temple chanting, or some person trancing out on a pillow, meditation is a rather loaded concept with multiple meanings. Most individuals in the West have practiced some form of mindfulness meditation, which typically involves the open monitoring of mental and physical events.

Also popular are the Eastern-derived meditation styles of Samatha and vipassana. Most 10-day retreats build upon the latter. However, the former is taught and learned as a means of “calm abiding” or maintaining mindful awareness amid daily life.

Zen master Thich Nhat Hanh (and several other teachers and masters) do not limit meditation to a structured activity that occurs while sitting cross-legged on a cushion. While “sitting” (an informal Zen term for meditation) is considered a necessary aspect of a broader practice, true meditation requires us to be fully aware and attentive in the midst of any and activities, however mundane.

While simple, the act of remaining present is not at all natural. It’s tough going, and it is so because of our continuous mental activity. Just in case you haven’t noticed, our mind always seems to have something to say.

Harvard professor reveals what happens when you meditate daily.

Meditate: Achieve balance in your mind

Have you ever wondered why that is? Well, if the Buddhists are right, it’s because this self-chatter isn’t really “you.” Nor is it a “self.” It’s a conditioned pattern – habit energy – of the mind.

Buddhists consider this constant noise to be a kind of “mental disorder.” The natural state of our mind is silent, bright, and luminous. Yet, it has been made opaque through conditioning (i.e., “being in the world.”)

It is vital to realize that this habit energy strengthens the longer that it goes on, continuing to cloud our once-pristine mind.

An example of the healing power of meditation

To illustrate, let’s analogize a smoker.

If someone picks up smoking, they’ll immediately do damage to what was before a smoke-free body. However, if the individual quits smoking after, say, one or two cigarettes, they can reverse the damage quite quickly. But if the person becomes addicted, and continues to smoke year after year and pack after pack, both the mental and physical qualities of that person are severely damaged.

The good news is that a person can stop at any time. A day or two after finishing, their body begins to restore itself.

In the same way, we can approach our conditioned mind and replace its harmful contents with their opposites. One way, the best way of doing this is through meditation.

We must meditate.

Here are fifteen more proven reasons to make meditation a habit.

What Happens When You Meditate for 100 Days

In this section, we’ll be citing from both scientific and other sources (e.g., testimonials). However, it is essential to understand that because everyone is different. Therefore, your results (and benefits) of meditation practice will likely vary from another’s.

So, what can 100 days of meditation do?

1 – Meditation Can Boost Focus

Perhaps the most commonly-cited benefit of meditation is that it improves focused attention. As Shinzen Young writes in his book The Science of Enlightenment, “…every legitimate form of meditation will elevate a person’s base level of concentration power.” Young goes on to define “base level of concentration” as “how concentrated you are in daily life when you’re not particularly trying to be concentrated.”

In a study published in the journal Psychological Science, researchers tested if sustained attention (“concentration”) improved throughout a 3-month retreat. Per the study, “[Focused meditation] training produced improvement in visual discrimination … [and] improved vigilance during sustained visual attention.”

The type of meditation practiced in the study is called Shamatha, which also known as “calm abiding” or concentration meditation. It involves single-pointedly focusing on a stimulus (e.g., body sensations of the in and out-breath) over a duration of time.

Other studies have also shown improvements to concentration in even shorter timeframes.

2 – Meditation Can Buffer Stress

The amount of stress that we are subjected to nowadays is unprecedented. This more than perhaps reveals any other reason as to why people embrace meditation practice. Indeed, there is abundant evidence that meditation can ease the body and mind.

Per a study published in the journal Health Psychology, researchers made a potential breakthrough discovery. Using serum cortisol levels 57 individuals who partook in a 3-month Shamatha retreat, the study’s researchers discovered a possible correlation between self-reported mindfulness and cortisol production. Put another way, the simple act of paying attention in the present moment may suppress the release of damaging stress hormones.

Also, in a 2013 study published in the Journal of the Medical Association of Thailand, researchers found that just four days of mindfulness meditation practice reduced the levels “stress hormone” cortisol by an average of 20 percent.

3 – You May Reduce Anxiety When You Meditate

One of the most significant neuroscience discoveries over the last decade or so is that selective attention can “deselect” brain circuits responsible for emotional rumination. Lest we forget, emotional turbulence perhaps the number one reason why we find it so challenging to stay focused.

It’s unsurprising, then, that studies have found that meditation is capable of reducing – and even eliminating – anxiety. In a 2013 study published in the Journal of Clinical Psychiatry, individuals enrolled in an 8-week mindfulness-based stress reduction (MBSR) program reported “a significantly higher reduction in anxiety…,distress ratings…and a greater increase in positive self-statements.”

Emory University in Atlanta, Georgia, conducted one of the more groundbreaking studies regarding the effect of meditation on anxiety. Using brain imagery, researchers found that participants who practiced both concentration meditation and compassion meditation (involving the generation of loving-friendliness) reduced activity in the amygdala.

Why?

The amygdala is the region of the human brain that most strongly correlates with the flight-or-flight response. “Overall, these results are consistent with the…hypothesis that meditation may result in enduring, beneficial changes in brain function, especially in the area of emotional processing,” said Gaëlle Debordes, one of the researchers involved in the study.

4 – Meditation Can Increase Compassion

A heart filled with compassion is an increasingly rare trait in today’s world. We’re far too concerned with “me and mine” to pay attention to the “greater good.”

If one needs evidence of this, consider any of the pressing issues facing humankind today. Global warming, political upheaval, violent conflict…all of these things exist because we consider ourselves separate from such goings-on “out there.”

Compassion contributes so much to not only the genuine problems facing humanity but to our mental health. Buddhists believe that our “higher mind” – the unconditioned one – is full of compassion and warmth. What’s astonishing is that this appears to be true.

In a study titled “Meditation Increases Compassionate Responses to Suffering,” researchers note that practicing both compassion meditation and mindfulness meditation “(enhances) compassionate responding…increasing the odds of acting to relieve another person’s pain by more than five times.” (Emphasis added).

5 – Meditation Improves Physical Health

Finally, meditation can drastically improve physical health.

“…research suggest that…meditation may reduce blood pressure, symptoms of irritable bowel syndrome, anxiety and depression, and insomnia,” reports the National Center for Complementary and Integrative Health and the National Institutes for Health (NIH).

Truthfully, this is probably only scratching the surface of what meditation can do for physical health, especially when one considers the issue from a holistic perspective. To reiterate, meditation reduces stress, increases attention span, and works to eliminate anxiety.

Now, how mental and emotional imbalances cause many illnesses and diseases? Imbalances that can be helped or prevented through meditation practice?

How many illnesses or diseases worsen from mental and emotional imbalances? Imbalances that meditation practice helps or prevents?

Let’s list ten just for starters: accelerated aging, Alzheimer’s disease, asthma, depression and anxiety, diabetes, gastrointestinal problems, headaches, heart disease, premature aging.

In summary, meditation practice is not only necessary for your mental health. To meditate is, indeed, also essential for your physical well-being!

Science Explains What Darkness Does To Your Body and Mind

February 28, 2020 by Power of Positivity

In 1962, a French scientist named Michel Siffre conducted an exciting series of experiments. The geologist sent his studies subjects into places of darkness for months at a time.

No clocks or calendars. No light except for one lightbulb subjects used to turn on and off when they woke up and went to sleep. There was also no human contact except for daily check-ins from Siffre’s research team.

While Siffre’s sole goal was to study the effects of isolation, he ended up, also discovered that humans have a biological clock. Siffre reached this conclusion when his subjects acted rather strangely: staying up for 36-hour periods and sleeping for 12 hours, for example.

Here’s the kicker: When participants finally learned that the experiment had concluded, many believed they still had weeks – even months – to go.

So here is the conclusion. Darkness has an enormous impact on our bodies and minds. The word of Siffre and a few others form the basis of chronobiology. That term explains the field of biology examining the effects of solar- and lunar- activity on living beings.

In this article, we’re going to discuss what darkness does to the mind and body, including early research. Undoubtedly, you will find this quite fascinating.

The Circadian Rhythm

The circadian rhythm, our “internal clock,” “body clock, sleep-wake cycle,” or something similar term, is a biological phenomenon. It describes the daily cycle’s behavioral, mental, and physical changes.

It is thought that the circadian rhythm was first discovered in the 18th century by the French scientist Jean-Jacques d’Ortous de Mairan, who demonstrated the presence of an internal sleep-wake cycle in plants.

Scientists continue to study the circadian rhythm heavily. Two years ago, a trio of biologists won the Nobel Prize in Physiology and Medicine for “discoveries of molecular mechanisms controlling the circadian rhythm” in fruit flies.

Uh, fruit flies? Well, that’s important…(hmm.)

Darkness = Dark Mood

A common phenomenon concerning a lack of light and human behavior is the former’s effect on mental states. A mental health condition called Seasonal Affective Disorder (or – rather appropriately – ‘SAD’) affects approximately 6 percent of the U.S. population–around 19.6 million people.

SAD diagnoses are most common around the late fall and early winter months when there is relatively little sunlight. (Although it isn’t unheard of for people to develop SAD spring and summer.)

Common symptoms of SAD include agitation, changes in appetite or weight, difficulty concentrating, feelings of hopelessness and guilt, insomnia, low energy, loss of interest in activities, and thoughts of death or suicide.

Per WebMD, a change in sunlight patterns disrupts the body’s internal clock, reducing serotonin levels and triggering depressive symptoms. Moreover, these weather patterns also interfere with the body’s melatonin production, which impacts mood and sleep patterns.

In a 2015 study of Swedish and Brazilian workers, researchers found that Swedes are more likely to suffer from insomnia and depression. The scientists posit that this outcome stems from Sweden’s relatively limited exposure to natural light.

Factors that may increase the risk of SAD include:

family history of the condition
prior diagnoses of bipolar disorder or major depression (both may worsen as the seasons’ change)
living far north or south from the equator

In reality, these statistics understate the problem. Many people – perhaps even yourself – will attest to feeling the “winter blues.” We may not ever be diagnosed with a disorder, but it nonetheless affects us.

Take, for example, a 5-year study of nurses in Anchorage, Alaska. Per the authors, “Medication errors were 95% more likely in midwinter than in the fall.” The study supports the notion that extended periods of darkness can interfere with normal cognition.

Darkness and Physical Health

Have you ever walked or stayed in a dark room in mid-day? It’s weird. Here’s another question for you: have you ever worked in a dark office space or some other working environment and found yourself sicker than usual? It happens – and it happens often.

Indeed, there’s a strange thing called “sick building syndrome,” a term coined by architects to describe the weird effect that dark buildings (and other poorly maintained structures) have. Namely making people physically ill. Sick building syndrome also describes poorly ventilated buildings that are otherwise not “up to code.”

Sick building syndrome is also known to some in the business world. Office workers who sit in darker areas report more instances of sickness than those who aren’t.

A primary contributor to sick building syndrome is the presence of microbes in air ducts, ceiling tiles, and pretty much any other crevice. Bacteria needs the darkness and nutrients and moisture (e.g., humidity or standing water) to live. Unfortunately, buildings and other structures that are darker tend to be safe havens for microbes and other indoor pollutants.

It must also be mentioned that we tend to get sicker at night (it’s not just “in your head”!)—the reason: our circadian rhythm regulates sleep and our immune system.

“When the immune system is activated,” says biomedical engineering professor Michael Smolensky, “its infection-fighting cells release a variety of chemicals [which] induce inflammation…[and] it’s highly circadian rhythmic.”

The inflammation often catalyzes or exacerbates multiple symptoms of illness, including congestion, fever, and sore throat. “You tend to experience [more severe] symptoms … when your immune system kicks into the highest gear, which is normally at night during sleep,” adds Dr. Smolensky.

Darkness and Healing?

“Darkness is like a mirror: It shows you what you don’t want to see.” ~ Anoula Sifonios (Source)

Many of the spiritual traditions emphasize the importance of darkness for holistic health and, more importantly, seeing into the nature of reality. We see this in the Taoist yin and yang to monks who cave dwell for months at a time.

Specific lineages of Tibetan Buddhists spend an extended amount of time – 49 days – in dark retreat. According to followers of the traditions, dark retreats are conducive for two after-death attainments – the realization of the rainbow body (Google it) and navigation of the Bardos (the transitional states of consciousness following physical death.)

So there’s certainly precedent.

Anoula Sifonios spent nine days in complete darkness as part of a meditation retreat. She says (as do many others who undertake darkness retreats) that submersion in darkness produces imagery that originates from the mind. What kind of images exactly? “…geometric patterns, tunnels, buildings that are carefully carved and decorated, symbols from traditions you don’t know…[it’s] the subconscious mind…emptying out.”

Psychologists attribute this stream of consciousness to the near-constant influx of visual stimuli we experience. According to a new survey by Harmony Healthcare IT, the average person spends an average of 4.5 hours a day on their smartphones.

Not to mention the steady dose of television that most of us get – about 35.5 hours per week, or just over 77 whole days out of the year.

So, did Sifonios experience the ultimate digital detox? Sure. But that’s perhaps oversimplifying things. Because after emerging from the darkness, she needed less sleep, had more energy, and underwent healthy physical and mental changes.

There’s also accumulating research on the benefits of sensory deprivation tanks. Sensory deprivation tanks are specialized floating tanks that, as the name implies, cuts off all sensory experience. Among some of the scientifically-validated benefits:

Enhanced creativity
Enhanced concentration and visuomotor coordination
Faster reaction times
Intense relaxation
Reduced stress
Relief of various stress-related disorders, including headaches, hypertension, insomnia, and rheumatoid arthritis.

Here are breathing exercises to kick up your energy levels.

Final Thoughts: Making Sense of the Need for Darkness

“I must have a dark side also if I am to be whole.” ~ Carl Jung

Okay, so is darkness “good” or “bad” for us? Well, it depends on the source, apparently!

However, science is rather unambiguous concerning adequate exposure to both dark and light. Sunlight is paramount for life, not just of human beings but of all species. Darkness is equally essential for health, both mental and physical.

However, the mental health benefits of darkness must be addressed.

It’s rather easy to dismiss any spiritual talk as too subjective and “out there.” But given our obsession with needing to “stay busy” – and our dread of “boredom” – overlooking the potentially enormous benefits of darkness immersion is a mistake.

To the darkness!

20 Keto Snacks to Keep You Full Until Dinner

February 28, 2020 by Power of Positivity

One of the beautiful things about the ketogenic diet is that snacking is allowed. So many diets discourage snacks between meals, but with keto, there is no such evil restriction.

Furthermore, hundreds of keto snacks are amazing! Creative keto dieters have invented snack recipes that make being on the keto diet exciting and pleasurable.

Not Full Until Dinner? You Need Keto Snacks, Stat!

Let’s mention that one of the principles of the keto diet is to eat only when you are hungry. You are not to eat in response to the clock. Breakfast, lunch, and dinner are when your body says they are, not when tradition dictates.

However, there are times when the clock and custom must be respected. For example, if you are going out to dinner with family or friends, you will be expected to eat when they are eating.

It is in a situation such as this where you may need a mid-afternoon snack that will carry you until the time when the waitress brings everyone’s meal at the restaurant. Thankfully, keto dieters have such a wide choice of snacking options that it’s wonderfully easy to find something to fit any circumstance.

Meal Prep is the Key to Success to Keto Snacks

One of the keys to success on the keto diet is perfecting the art of meal prep. Preparing keto-friendly snacks is included in this ritual.

As every dieter knows, the worst temptation is to be hungry when a gooey, sugary treat is staring straight at you. If you are tired and hungry, you don’t stand a chance of winning the battle to stay on your diet.

Preparing keto-friendly snacks ahead of the crisis and having them readily available is a valuable secret weapon to winning the dieting war.

What Type of Keto Snack Works for You?

Are you a simple snacker or a connoisseur? Are you content with a spoonful of sugar-free peanut butter or must you have a decadent fat bomb with peanut butter, cocoa, butter, coconut flakes, vanilla extract, salt, all rolled in minced nuts? You know, as you see in the magazines?

Well, when it comes to keto snacks, you can safely go either way.

When you think of a keto snack, do you think of candy and nuts or mushrooms and cream cheese? They will both fill you up enough to tide you over until dinner, and they will both let your body remain in a state of ketosis.

Understand the link between dietary ketones and weight loss.

20 Keto Snacks That Will Satisfy Your Cravings Until Dinner

What makes a snack a keto snack? The number one requirement is that it is made with only items found on the keto food list.

These ingredients can be in any combination or almost any proportion. There are only a few keto food items that have a daily limit. We will point these out as we introduce the following snacks.

Having the allowable snack at your fingertips is vital. If you are hungry and want to make it to dinnertime, you will probably want to grab something quick rather than spend 30 minutes preparing a snack. Because of this, you will want to become familiar with the most natural snacks available.

1 – Nuts and Cheese

You can have this snack ready in seconds. Keto-friendly nuts include walnuts, pecans, almonds, and macadamia nuts. Cheeses must be full fat, not low-fat options.

Cut 2 or 3 slices of cheese and grab only enough nuts that will fit into one hand. The number of nuts you eat every day should be limited to just a handful.

Eat these thoughtfully with a cup of hot tea and give thanks to the gods for giving humankind the keto diet.

2 – Bacon and Hard-Boiled Egg

A pound of bacon can be fried up all at once in the morning and enjoyed a bit at a time over the next few days, like jerky. Six or so hard-boiled eggs can be prepared at once and stored in the refrigerator until you need one for a quick snack.

Scoop out the insides of one hard-boiled egg into a cereal bowl. Sprinkle with salt. Break up a slice of cooked bacon into bits and sprinkle over the egg. Add mayonnaise to make an egg salad, if desired.

Enjoy with bullet-proof coffee or homemade lemonade.

Try these low carb egg recipes for variety in your diet.

3 – Chicken Pieces and Cucumber

Cut up a piece of cooked chicken and place it on a sandwich plate with a few slices of cucumber. Drizzle over this a dressing of oil and specialty vinegar. Sour cream on the side increases the fat content of this snack.

4 – Roast Beef Roll Up

Take a slice of roast beef and spread sour cream or cream cheese over the meat. Roll into a tube and eat as finger food. Have two beef rollups if dinner is a long way off.

5 – Berries and Cream

Toss a few berries in a cereal bowl and add heavy whipping cream. Only a few berries are allowed on the keto diet each day, so include only a few.

If you are not used to the thick consistency of the cream, add water until it is the thickness of regular milk. The fat in the cream will fill you up and ward off hunger for quite a while.

Add a couple of dropfuls of stevia or swerve if you want to sweeten up the snack.

Or you can substitute homemade whipped cream for the liquid cream and sprinkle some nuts on top. Voila. A fruit dessert that helps you lose weight. (It’s a miracle, really.)

6 – Sugar-Free Peanut Butter and Celery Stalks

For a super quick snack that will satisfy, grab your jar of sugar-free peanut butter and a few stalks of celery. Slather on the peanut butter and enjoy a gooey, crunchy treat.

You can cut the stalk into fork-sized pieces, especially if someone is watching you eat! The fat and protein in this peanut butter will tide you over until dinner.

7 – Pork Rinds and Dip

Plain pork rinds are very keto. They have fat but absolutely no carbs. Always check the label before purchasing because some brands or flavors do have carbs, whereas the original variety does not.

Keep pork rinds on hand for a fast keto snack. For a quick dip, use sour cream, guacamole, or salsa.

Iced, fresh-squeezed limeade with stevia drops goes nicely with this.

8 – Original Brats

Fry up a couple of brats and eat them like jerky.

Check the label of the package because beer brats and other varieties may have too many carbs to qualify as keto.

Try with full-fat yogurt for a more exciting keto snack.

9 – Popcorn and Butter

Popcorn does not appear on the keto food list, typically. However, it can be a semi-keto snack if popped in an air popper and smothered with plenty of organic grass-fed butter and salt. Eat this in a small amount, considering the corn as a blank canvas for your fats.

To be clear, let’s restate this.

Since you know that popcorn is not an authentic keto food, limit the amount that you eat. Add additional fat by eating it with shredded cheddar cheese or drinking bullet-proof coffee.

Here’s the right way to enjoy ketogenic coffee.

10 – Salmon Wrap-Ups

Open a can of wild-caught red salmon. Place a spoonful or two into a cereal bowl with a spoonful of mayo, herbs and chopped walnuts nuts.

Place a nice spoonful of the salmon mixture on a fresh piece of lettuce and roll it up. The fat in the fish, mayo, and nuts should chase away your hunger. Have two rollups if you need them.

11 – Keto Mug Muffin

You can whip this up in one minute. If you have a craving for a pastry, this is a sugar-free, keto-legal substitute.

INGREDIENTS:

2 T coconut flour
One egg
Pinch baking soda
Pinch of salt

INSTRUCTIONS:

Grease a sizeable microwavable coffee mug with coconut oil or butter.
Then mix the above ingredients and add to the mug:
Microwave the cup and mixture for 45 seconds to 1 minute.
Remove the muffin from the mug and cut in half. Toast or grill the muffin. Top with butter and cinnamon or grated cheese.

12 – Cheese and Pickle on Cucumber

The fat in the cheeses will stay with you until dinner. Have a few of these non-sweet fat bombs.

INSTRUCTIONS:

Finely chop four pickle chips.
Mix with cream cheese and finely shredded cheddar cheese.
Scoop with a spoon or melon ball scoop onto slices of cucumber.
Pop them in your mouth and dream of spring.

14 – Almond Milk Chocolate Drink

There are times when just a creamy drink will help you make it to dinner without being overly hungry. This snack is easy to make and store in the fridge for whenever you need to feel full.

INGREDIENTS FOR THE COCOA MIX:

Mason jar
2 C Cocoa powder 1 C Stevia powder

NEED FOR THE MILK PART

Another mason jar
2 C Almond milk, original and unsweetened

INSTRUCTIONS

In one of the mason jars, put the cocoa and stevia. Stir and shake well until both are evenly mixed.
Fill the other mason jar half with almond milk and a half with water.
Add two heaping teaspoons of the cocoa/stevia mix to the almond milk/water jar.
Close the lid of the mason jar with the liquid and shake vigorously until the drink in a vibrant chocolate color.
Pour out what you want to drink immediately and put the rest in the refrigerator.

If you prefer vanilla flavored almond milk, you may use it for this snack.

If you are not sure this rich, creamy drink will be enough for you until dinner, have some pork rinds or a beef rollup with it. You will feel fuller than you expect!

14 – Sweetened Full-Fat Yogurt with Delightful Add-Ins

Greek full-fat yogurt is an easy keto snack. Keep some on hand in your fridge for moments like these.

Always start with plain, Greek, full-fat yogurt. Low-fat yogurt is not on the keto food list, so if that is all you have in the fridge, choose a different snack.

INGREDIENTS

1 C plain, Greek, full-fat yogurt
Add-ins, such as three strawberries or a dozen blueberries. Also, try chopped nuts or sugar-free chocolate chips.
3-5 drops of your favorite liquid non-sugar sweetener, such as Swerve or stevia

INSTRUCTIONS:

Using a fork, crush the strawberries or blueberries in the bottom of a cereal bowl.
Top with yogurt and stir until blended nicely.
Add the desired number of drops of liquid keto-friendly sweetener and stir it again.
Top with chopped nuts or sugar-free chocolate chips or shavings.

This is not only a full-fat snack that can save you from hours of unnecessary hunger, but it also has those beautiful little microorganisms that keep your digestive system in good working order.

Some keto dieters make their full-fat yogurt and swear it is the best thing ever. However, full-fat Greek yogurt from the grocery store is also an excellent product, so buy and enjoy it.

15 – Keto Chef Salad

Whip up a quick salad, using lettuce, cucumbers, celery, sunflower seeds, cheese, hard-boiled eggs, bacon bits, avocado, and anything else that appears on the keto food list.

You want to include fat to this snack because it’s the fat in the diet that makes you feel full and allows you to forget about food for a while. That’s where the cheese and avocado come in.

Use vinegar and oil or sour cream for dressing.

If you have a salad to hold you over until dinner, you may decide to skip the salad at mealtime.

16 – No-Bake Candy Fat Bombs

Fat bombs are small pieces of candy, usually including cocoa, that you can pop in your mouth when you need to chase hunger pains away quickly. Fat bombs are made up ahead of time and stored in the fridge or freezer. When there are only a few left, these are almost always included in the meal prep routine.

There will be times when you will marvel, saying to yourself, “I can eat chocolate fat bombs and lose weight! Life is certainly good sometimes.”

Here is a no-bake chocolate fat bomb recipe that you can make in just a few minutes:

INGREDIENTS:

4 T butter
8 T sugar-free peanut butter
1/4 C unsweetened cocoa powder
1 T powdered erythritol
15 drops of liquid stevia or swerve
1/2/ t vanilla extract
1/2 C unsweetened coconut flakes
3/4 C chopped pecans (optional)

INSTRUCTIONS:

Cream the butter and peanut butter together. You can microwave it for ten or so seconds, if necessary.
Add the rest of the ingredients and mix well.
Put small balls of the mixture, about the size of a marble, onto a parchment paper-lined cookie sheet.
Place them into the freezer until hardened.
Store in a ziptop bag in the freezer—pop one into your mouth whenever you feel the need to stop hunger or cravings.

Since this is a no-bake dessert, you can indulge as soon as everything is mixed and before the little balls are frozen. They are very rich and can make you feel full with just one or two small marble-sized amounts.

17 – Quick Scrambled Eggs and Avocado Slices

Put some unflavored coconut oil or olive oil in a frying pan. While the oil is heating, beat a few eggs in a bowl and pour them into the pan.

Add any keto thing you like – chopped green pepper, chives, or cheese cubes. Scramble and flip the eggs until they are the dryness you prefer.

Serve with avocado slices for extra hunger-fighting fat.

18 – Keto Ice Cream

You can make keto ice cream with or without an ice cream maker. The best part is this. It contains a mere three net carbs per serving!

INGREDIENTS:

2 C canned unsweetened, full-fat coconut milk
1/3 C xylitol, erythritol or non-sugar sweetener of your choice
1/8 t salt
1-1/2 t vanilla extract
You can add 1/4 C MCT oil (optional) to keep the ice cream from getting overly hard.

INSTRUCTIONS:

Stir all ingredients together.
Put ingredients into an ice cream maker and churn according to the manufacturer’s directions.
Eat your ice cream right away or freeze an hour or so for a firmer texture.

19 – Keto Smoothie

A dieter loves his or her blender! With it, you can make so many different types of smoothies, adding only what you love to eat and leaving out the things that don’t thrill you. So when it comes to this recipe, you are a co-partner in its creation.

INGREDIENTS

These are the ingredients for a blueberry smoothie, but you can create many other smoothie flavors. Use what is on hand or what excites your taste buds at the moment.

1 C Coconut Milk or almond milk
1/4 C Blueberries
1 t Vanilla Extract
1 t MCT Oil or coconut oil (optional)
30 g Protein Powder (optional)

Put all of these ingredients into a blender and blend until smooth.

You can use any of these as a keto smoothie base: unsweetened almond milk, unsweetened coconut milk, heavy whipping cream, or yogurt. Or any combination of them with water to create the desired consistency you like.

Do not use milk. Even whole milk has sugar and not enough fat to qualify it for the keto food list.

Green smoothies are popular because they help the dieter swallow supplements that are otherwise hard to take, such as green moringa superfood powder, beetroot, liquid vitamins, MCT oil, protein powder and tasteless powdered vitamin C. Putting them all into a daily smoothie fills you up and solves the problem of taking unpleasant supplements.

Other ingredients often used in keto smoothies are:

Any berry
Vanilla extract
Avocado

If you want a spring in your step and a swirl in your smoothie, gently stir in one tablespoon of yogurt once the smoothie is in your glass or mug.

20 – Keto Cheese Cake

This one-serving size of cheesecake can be made in mid-afternoon to ward off hunger waiting for dinner time. When you arrive at the point where you can whip up this one-serving cheesecake for a keto snack, you are a radical keto dieter.

INGREDIENTS FOR THE CRUST

1-1/2 T almond flour
1-1/2 T finely chopped pecans
1/4 t cinnamon
1-1/2 t powdered erythritol, allulose or xylitol
salt
1-1/2 t melted unsalted butter

INGREDIENTS FOR THE KETO CHEESECAKE

2-1/2 T sour cream
5 T softened cream cheese
2 T softened butter, and organic grass-fed is best
1/2 t vanilla extract
1/8-1/4 t lemon juice
2-3 T powdered erythritol allulose or xylitol, to taste

INSTRUCTIONS FOR THE BOTTOM LAYER

Toast the almond flour and chopped pecans until golden, about 3 minutes.
Put the roasted nuts in a bowl. Add sweetener, salt, and cinnamon.
Add butter and mix thoroughly.
Press mixture into glass or mug.
Refrigerate while you make the cheesecake.

INSTRUCTIONS FOR THE KETO CHEESECAKE:

In a bowl, whip sour cream for about 3 minutes.
In another bowl, cream the cream cheese and butter.
Beat in vanilla extract, lemon juice, and sweetener.
Add the whipped sour cream.
Spoon the mixture over the bottom layer in a glass or mug.
Chill for a while or eat whenever you want to.
Adding strawberries on top is excellent.

Final Thoughts: Well-planned Keto Snacks Should Be Part of Your New Lifestyle

Keto snacks are a vital part of the keto diet. Finding unusual combinations of keto foods to add variety to your routine is part of the pleasure of losing weight the keto way.

As your hunger decreases while on the keto diet, keto snacks can come more into play. What you previously thought of as a snack may seem more like a meal – like the roast beef roll-ups above.

Keto on!

Israeli Researchers Reveal Bacteria That Eats Carbon Dioxide (CO2)

February 28, 2020 by Power of Positivity

The amount of carbon in the air continues to rise. This event happens as humans pump more greenhouse gases and fossil fuels into the atmosphere. According to NOAA, the monthly mean CO2 levels recorded at the Mauna Loa Observatory in Hawaii were 413.40 ppm. Let’s put that in perspective. There has been a 48% increase in carbon dioxide levels since the beginning of the Industrial Age. Furthermore, we’ve seen an 11% increase since 2000.

This shift is gravely concerning. However, Israeli scientists might have found a unique way to get rid of some of the carbon in our atmosphere. Researchers created CO2 eating bacteria that could “eat” carbon dioxide. Therefore, they can fight off air pollution and climate change.

The research

Prof. Ron Milo’s plant and environmental sciences research lab at the Weizmann Institute of Science published a report in Cell on November 27, 2019. His team spent almost a decade creating the CO2 eating E. coli bacteria using a combination of genetic engineering, rational design, and sped-up evolution. They first identified the genes that plants use in carbon fixation. That’s the process of taking carbon from CO2 and transmuting it into protein, DNA, and other biological molecules. Most of the genes already existed in the bacteria, and the team could add or change the others.

They also included a gene where bacteria could derive energy from a formate, a substance that can be produced from electricity and air. The bacteria had the required genetic material Now the researchers had to get the bacteria to eat CO2 instead of their typical sugar.

Researchers warn of ever-rising CO2 levels that now exceed those in prehistoric times.

The important research

Postdoctoral fellow Shmuel Gleizer, the lead researcher, found a way to achieve this using a technique called lab evolution. Along with Ph.D. students Roee Ben-Nissan, Yinon Bar-On, and other members of Milo’s team, Gleizer was able to wean the bacteria off of sugar gradually. The researchers separated the experiment into stages, where they gradually decreased the amount of sugar given to the bacteria. At each stage, the bacteria were provided just enough sugar to keep them from complete starvation. They also were given ample amounts of formate and CO2.

After about a year of adapting to the new diet, some bacteria were able to live entirely off CO2. The researchers even used a unique technique to make sure the E. coli weren’t eating other nutrients. The new bacterium uses formate as a form of chemical energy to drive CO2 fixation. The bacteria may provide the infrastructure for producing cleaner energy as well as sustainable production of food.

How lab-created bacteria can save the planet

Milo said that their lab was the first to attempt to change the diet of a bacteria for it to live off the air completely. They thought it sounded impossible at first, but wanted to give it a try for the future of the planet. The scientists now see that they can utilize the bacteria for many different green applications going forward.

The researchers have found that engineering the bacteria to utilize energy sources such as formate, which can be synthesized electrochemically from renewable energy, might allow for the possibility of producing net-zero emissions ethanol, butanol, and even diesel, which can replace fossil fuels, according to Bar-On.

Here’s what happened when Australia banned plastic bags.

How the bacteria can help with food production

Besides, the bacteria could help with sustainable, renewable food production without using large amounts of land required for meat, vegetable, and fruit harvesting and agriculture. This, in turn, will reduce greenhouse gas emissions by reducing the amount of deforestation. Also, biotech companies that currently feed bacteria or yeast corn syrup to produce commodity chemicals could use the cultured bacteria feeding off CO2 and renewable electricity. This process would further reduce land demand and greenhouse gas emissions.

Researchers think that, in time, manufacturers could use this CO2-eating bacteria production of alternative sources of protein. And that’s another important goal in the technology of food. Bar-On says that they might be able to use renewable energy in the future to drive carbon fixation and protein production in the bacteria. They could scale this to produce protein from renewable sources, which could also serve to feed livestock.

As sustainability is a major concern for climate researchers and scientists, this bacteria could provide millions with food and fuel, which could curb some of the more dreadful climate predictions.

See how Maine’s styrofoam ban is helping reduce emissions.

Final thoughts about the CO2 eating bacteria

CO2 levels are higher than ever before, and many scientists around the world sound the alarm that we must make drastic changes on a mass scale to delay the effects of climate change. Many scientists agree that humans have caused much of the climate changes we see today. But luckily, we have innovative, creative spirits to tackle such large problems. It will be interesting to see how E.coli bacteria will be utilized in the future.

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