Page 668

7 Habits to Have A Happier Work Week

November 9, 2019 by Power of Positivity

Are you headed into a new work week excited about new possibilities that lie ahead? Or, do you play your week by rote, dreading the sameness of your daily routine? Instead of moping about the week ahead (we’ve all got to pay our bills), shift your focus. Kick-off your week with new weekly habits that will help you start your week off right.

“Blue Monday”

Did you know that some workers in Ireland receive a full, paid day off for “Blue Monday?”

For the Irish, Blue Monday is the term given to a day in January, a day allegedly “proven” to be the most depressing of the year.

While Blue Monday’s scientific rationale has mostly been exposed, most of us will attest to feeling a bit down come Monday morning.

51 percent

That’s the proportion of full-time U.S. workers “disengaged” at work.

In other words, more than half of Americans do not connect with their work and are more likely to do the bare minimum as a result.

Sixteen percent of workers are “actively disengaged.” This group despises their work, gripes to coworkers, and further demoralizes their already burnt out colleagues.

So, two-thirds of American workers are disengaged or actively disengaged at work, according to recent polls. Not good.

Workers in other countries tend to be dissatisfied with their jobs, as well. The only exception, per a survey conducted by Fast Company, is Canada – where a whopping 64 percent of people enjoy their work!

“We suppose this survey of 8,000 workers across the United States, Canada, India, and Europe makes it somewhat official: America is number one! Number one in the percentage of employees who hate their jobs, that is.” ~ Sydney Brownstone, Fast Company

Workplace Stress

According to The American Institute of Stress (AIS), workplace stress has reached epidemic proportions.

Here are a couple of noteworthy discoveries:

– Americans are working longer and harder. In fact, Americans work more hours per week than any other labor force of any other industrialized nation. We face long hours, mandatory overtime, and some even have 6-day work weeks.

– Wages are stagnant. Unless you happen to be on the executive team of some mega-company, the chances are that your raise (if any) is barely enough to cover the cost of inflation.

– We’re ditching work more often. In a survey of 800,000 workers in 300 companies, the number of employees calling in sick due to stress has tripled.

How Does that Workplace Stress Break Down?

An AIS survey shows the following triggers cause the stress that American workers are feeling. Of the employees that AIS polled, here’s the break down:

46 percent report dealing with a too-heavy workload and too long of a work week.
28 percent express that they have “people issues,” or concerns about getting along with co-workers
20 percent feel the struggle of achieving a balance between their home life and career
6 percent fear for their job security.

More bad news for our workforce

Perhaps more alarming are the trends towards violence in the workplace. Additional questions asked by AIS revealed some frightening things that are happening, including:

29 percent admitted they had yelled at a co-worker.
42 percent say that verbal abuse among employees is commonplace
10 percent reported that their workplace was the scene of physical violence
65 percent express that people have difficulty getting along due to increased demands and workload
14 percent shared that an employee caused damage to equipment due to rage.

The AIS report finishes with a dire message that workplaces in the United States suffer the highest violent crime rate in the industrialized world. Furthermore, about twenty employees are murdered each week at work.

Additionally, roughly 18,000 physical and sexual assaults happen at work weekly. That tallies up to almost 1 million annually.

The trend is horrifying. It’s no wonder we are less than enthusiastic about heading off to work on Monday.

Despite all the bad news, there are things you can do to help you make reporting to the office less hectic from day today.

7 Weekly Habits To Help Start Your Work Week Off Right

Fortunately, there are a few things we can do to help get our work (and our week) started off right! While these seven weekly habits may take a bit of time and effort to integrate into our lives, they can be tremendously beneficial for your peace of mind.

1. Create a morning routine

Too many of us wait until the last second to “get going” in the early hours. We’ll repeatedly hit the snooze button only to stumble out of bed anyway.

According to multiple papers, waking up just a few minutes earlier can benefit your mental and physical well-being. Use this extra time each morning to read, spend time with the family, or go for a brisk walk.

2. Set a small weekly goal

Take a few minutes on Monday morning to set a personal goal for the upcoming work week– one that is both challenging and fulfilling. The goal here is to give yourself a motivating incentive, something on which you can focus your time and energy outside of work.

3. Practice an attitude of gratitude

Writing out a few things that you’re thankful for may sound corny, but studies show it can be a powerful exercise.

Practicing your newfound attitude of gratitude by making a list, saying “Thank You,” keeping a journal, creating a “like list,” or another token expression of thanks does the following:

Improves sleep
Boosts self-esteem
Enhances empathy
Improves mental and physical health
Strengthens resilience.

4. Be inspired

The simple fact is that we all need to be inspired from time-to-time. While life is inevitably depressing at times, plenty of people out there trying to make the world a better place.

Watch a TED talk, read an inspiring article or book, or learn something new. Make it a habit of filling your inspiration tank up throughout the work week. This practice also is a way to give yourself something for which to look forward.

5. Pay it forward

If you’ve ever done something sweet for a complete stranger, you understand the power of selflessness.

Here is an example. Are you picking up coffee on the way to work? Buy a cup for the guy or gal behind you in line. Do you have an elderly neighbor who struggles with food insecurity? Drop off a hot meal and tell them you “made too much” to save their pride.

Make it a point to pay it forward on occasion. Doing nice things for others puts the drudgery of the work week into perspective for you.

6. Plan your week

Etching out a weekly plan on a Sunday evening is a powerful stress-reducer.

Subconsciously, we know that the next five-plus days are going to be stressful. Do yourself a favor and plan your week on a Sunday evening, when you have the time and space to concentrate.

You’ll sleep more peacefully and be more focused come Monday morning.

7. Meditate

Of course, no “good habits” list would be complete without meditation. The science on this mindful practice is overwhelming, but here are a few significant benefits:

Less stress
Better brain function
Improved mood
More productivity
Even more gratitude

Final Thoughts: Move Into the Next Work Week with New Daily Habits

You don’t need to adopt all of these daily habits at one time to benefit from them. In fact, you may pick and choose those which apply to you. You have nothing to lose for trying. And, you might just have an improvement in your mindset to help you conquer the work week.

5 Best Exercises for Fast, Permanent Weight Loss

November 9, 2019 by Power of Positivity

Have you ever done the hard work of weight loss only to have the number on the scale creep right back up to where you started? Losing weight can be one of the most rewarding things to go through. It can also be one of the most frustrating. If you’ve made it to the other side of a slim-down, then you definitely don’t want to backslide and un-do your hard work.

Real Talk About What’s On Your Plate

Ok, it is time for some real talk. They say that abs are made in the kitchen. That applies to every other part of your body as well.

You can work out like a relentless gym robot. If you eat unhealthy food, then it doesn’t matter. You’re setting yourself up for failure.

It’s not as simple as ‘calories in vs. calories out’ either. You’ve got to eat the right fresh, healthy foods to fuel your workouts and support your healthy weight. It doesn’t take a flashy trend diet to get the job done. Harvard Health recommends a very common-sense approach as the best diet for weight loss:

Eat lots of fresh vegetables
Choose nutrient-dense whole foods
Limit processed foods
Limit sugar
Reduce trans fats
Limit refined carbohydrates

You don’t have to go crazy with a fad diet. Make healthy eating a lifestyle, not a diet, and you’ll have a much easier time losing weight and keeping it off.

Let’s Get Sweaty

There’s some truth to the notion that the best exercise is the one you’ll actually do regularly. Keep that in mind. Incorporate some of these ultra-effective moves, but don’t forget to have fun while you work out!

Now, let’s get into the best moves to make that weight get gone.

1. Walking

Walking is one of the most versatile exercises around. Don’t believe us? Consider this:

You can do it indoors or outdoors.
You can ramp up the intensity with varied terrain or inclines, or take it easy and slow.
Try a walk on a treadmill, outdoors on a track, on a sidewalk, a trail, or around your neighborhood.
Walking is one of the only forms of exercise that you can do your entire life.

You get the idea. Walking is a low-impact activity. That means it’s easy on the joints. That’s important for injury prevention and longevity. Studies prove that walking for about an hour 3 times per week can significantly reduce body fat and help you lose weight. Once the weight comes off, you can easily keep up your walking routine.

2. Circuit Training

Circuit training goes by many names. Some types of circuit training you may have heard of are:

Interval training
Tabata cycles
Timed circuits

The overall idea of circuit training is that you cycle through sets of several different exercises and/or intensities with very little rest in between. This is one of the best options for weight loss because you can change it up. Here are some examples…

30 Minute Cardio Circuit

You can do this circuit on any cardio machine or jogging or cycling:

5 minute warm-up
2 minutes at 60% effort
2 minutes at 90% effort
1 minute recovery
2 minutes at 90% effort
1 minute recovery
2 minutes at 90% effort
1 minute recovery
2 minutes at 90% effort
1 minute recovery
2 minutes at 90% effort
1 minute recovery
2 minutes at 90% effort
1 minute recovery
5 minute cool-down

30 Minute Strength Training Circuit

Do this circuit after a 5-10 minute warm-up. Go through three cycles of the exercises, doing each move for 60 seconds followed by 20 seconds of rest between exercises and 30 seconds between each set. Follow the circuit with a 5-10 minute cool down.

Squats
Push-Ups
Lunges
Burpees
Crunches

Being able to mix up your workouts is critical for successful weight loss and maintenance. It will keep your body challenged and keep your mind engaged. To successfully lose that weight and keep it off you’ve got to stay motivated and interested in your exercise.

Using circuit training as a template you can mix and match various activities to keep it fresh and challenge your body in new ways when the old exercises are no longer a challenge.

3. Lifting Weights

Lifting weights or “strength training” is very important for weight loss and weight management. Weight lifting strengthens your bones and muscles. You’ll also get your heart-pumping and support your cardiovascular health when you lift weights.

Strength training improves the efficiency of your metabolism. That’s your body’s ability to create energy from the food that you eat. In a nutshell, that means that you burn calories while you work out and for hours afterward. As you can imagine, this is like a secret weapon when it comes to weight loss.

Another important thing about lifting weights is that you can continue progressing as you get stronger and more fit. You can only run or cycle so fast, even at your most fit. With strength training, however, you can continue lifting heavier as you gain strength.

Finally, strength training can help you maintain muscle mass. Muscle burns fat and makes it possible for you to stay active as you age. Maintaining weight loss requires you to be able to stay active as you age. Having plenty of muscle can keep you active as you get up in years.

4. Plyometrics

Plyometrics are exercises that require fast, explosive movements. Some cool plyometric exercises are:

Burpees
Box Jumps
Jump Squats
Plyo Push-Ups
Jumping Rope
Skipping
Jumping Jacks

Plyometric exercises are quick and high-intensity. You’ll find that 60-90 seconds of any plyo move will have you sweating and out of breath.

If you’re pressed for time, then plyometric exercises can give you a highly effective workout in a jiffy. For many people, time is the biggest obstacle to their weight loss. Plyometrics can be squeezed into your day, and just 5 or 10 minutes can give you a serious sweat session.

The one drawback of plyometrics is that they’re not suited for people with existing injuries or who have joint issues. If you have joint issues, injuries, or arthritis, then skip the plyo moves and go for a low-impact alternative.

5. Cycling

Cycling is another fantastic low-impact exercise that’s incredibly versatile. You can bike in the gym or spin class, or ride outdoors. You can go road biking or mountain biking. Indeed, you can even bike for transportation! Imagine swapping your daily commute for a nice bike ride. Biking for transportation is just as effective for weight loss as biking just for exercise.

The various ways you can enjoy biking and its reputation as a joint-friendly activity makes it perfect for long-term fitness and weight management.

There are also many different types of bikes that you can ride. Choose a bike based on your interests and comfort level. Your run of the mill stationary bike is just one option. You can ride a road bike outside or on a trainer (a machine that converts a regular bicycle into a stationary bike). Mountain bikes are great for off-road riding. Cruisers and beach bikes are super comfortable for those who prefer a slow ride. There are even adult tricycles for you to get around on.

Because of the diversity and low impact of cycling, you can do it your entire life. Use biking as a form of cardiovascular exercise, click into a harder gear for some extra resistance to strengthen your legs, and keep on rolling long-term.

Final Thoughts on Embracing Exercise to Keep Off Excess Pounds

Losing weight and keeping the weight off means that you have to start an effective fitness habit and stick with it. Longevity and a wide assortment of options to keep your mind and body stimulated are the keys to your weight loss journey.

These 5 exercises can help you get fit and stay that way. You’ll notice that none of these exercises require a gym. If you like the gym atmosphere, then you can do these activities at your favorite fitness centers. If you prefer working out at home or outdoors, then you can take any of these moves wherever you want to go.

Make sure that you do something you like and something you can get better at over time. Walk or bike further and faster. Lift heavier. Take less rest between your circuit sets. Keep on challenging yourself and you’ll find that your hard-earned fit physique will stick around for the long haul.

Now, let’s go work out!

11 Signs Your Partner Is Falling in Love

November 9, 2019 by Power of Positivity

When you first begin dating someone, there’s a feeling of newness. You spend a few weeks delighting in their every glance and hang on their every word. As you get to know that special someone better, one of two things can happen. You either decide they’re not your forever match or you fall head over heels in love. But how can you be certain that your newfound partner reciprocates those growing feelings?

Not everyone expresses–or receives–love in the same language. While clear and honest communication is the best way to root out the answer, that can be an awkward conversation–especially early in the relationship.

Instead of leaving you playing a guessing game, look for 11 universal signs that someone your partner is falling in love with you, too.

Here Are 11 Signs Your Partner Is Falling in Love With You

1. They show interest in your life and well-being

You’ll be able to tell that your partner cares about you as a whole person and not just for a casual dinner and movie when they show genuine interest in your life, opinions, thoughts, and ideas.

If there’s something you’re extremely passionate about, your partner should take an interest in it, even if all they do is listen to you ramble on.

On the other hand, if they are not interested in you on a deep, emotional level, they will lack an interest in the mundane parts of your everyday life. Authentic interest shows that they care.

2. They take care of you when you’re sick

Someone who is just dating you casually has no interest in taking care of us when we’re not feeling well. On the other hand, a partner who is willing to see you at your snot-nosed worst is in it for the long haul. They’ll love you even when you’re not looking your best, and they only care about nursing you back to health. As relationship expert Margaret Paul rightly notes,

“Rather than feeling put upon when your partner needs something from you, you receive joy in being able to give to and support your partner in many ways.”

So the partner who helps you through sickness and has seen you at your worst–and stil decides to stick around–is a real keeper!

3. They want to talk to you and show they’re interested

Initiating conversations is one way that human beings show that they’re interested in what one another has to say. If your partner doesn’t seem interested in engaging in open discussions with you, and you find that you’re always reaching out to them, they may not be interested in the things you have to say.

However, when you find that you and your partner are reaching out to each other in equal amounts, it’s most likely love. Therefore, be aware of whether your partner asks questions to spark conversations. If they do, they love continuing to learn more about you and are probably falling in love.

4. They’re always thinking about you if they’re falling in love

Whether or not this is true, it can seem like it when your partner is really in love. You may find that your partner brings you gifts or sends you flowers, or does something as simple as cooking your favorite meal.

These little gestures are not uncommon during casual relationships. However, when they invest time and energy into surprising you for no special reason, that person is wearing their heart on their sleeve. They are falling in love with you.

5. They want your friends and family to like them

And they make an effort at it, too! People who are only interested in a casual fling or short-term relationship don’t much if you meet their parents. In fact, they might go out of their way to dodge that uncomfortable first meeting and family speculation.

However, when true love is blooming, your partner will definitely want your friends and family to think highly of them. Plus, they’ll put in the extra effort that it takes to make the first meeting a smooth one.

6. They brag about you to their friends

In fact, they probably can’t seem to talk about anything else. Someone who is only interested in a casual relationship might do this too. But the difference might be that they just want to show you off like eye candy.

However, when your partner is falling in love, they’re going to want their friends to know just how much they care about you. And, they’ll take pride in your accomplishments and share them willingly with their circle of friends.

7. They do things they normally wouldn’t do

Maybe your partner really isn’t into sports, or exercise, or attending the ballet with you. But they do those activities with you because you like them. They really put in the effort to stay connected with you and to make you feel like your hobbies are worthwhile.

So even if they don’t especially want to catch the latest chick flick, they’ll still buy tickets for two, stand in line for popcorn, and hand you a tissue during those tear-jerking scenes in that movie.

8. They never put you in an uncomfortable position

Your partner will make extra sure never to pressure you into anything that you don’t want to do. They understand and respect your boundaries, and make an effort to communicate with you to make sure that they know where those boundaries lie.

Someone who is falling in love with you will respect you. They would never pressure you into doing something that makes you feel out of place or uncomfortable.

9. They’re committed to you if they are falling in love

Someone who is only interested in a fling probably shies away from any talk of commitment. However, you know that your partner is the real deal when commitment doesn’t scare them, not even a little. They’re ready to be committed to you and are proud to do so. They’re not pining after other people or ex-partners. You’re enough for them.

10. They’re always truthful and aren’t afraid to share everything

This is a sign of both trust and respect. If your partner isn’t afraid to tell you the truth about everything, then it’s a sign that they’re really with you out of love. They most likely won’t lie to you about big things or little things, and they won’t try to placate you. Someone who is only with you for the short-term may often use lies to manipulate you. But you’ll never feel manipulated when your partner is all in.

11. They always make time to be with you

Even if they have a busy day at work or a lot of projects coming up, your partner will always make the time to see you, because you’re just as important as all the other things going on in their life. They’re serious about you when they arranged their schedule to make sure the two of you have time to connect.

Final Thoughts on Discerning Whether or Not Your Partner Is Falling in Love

These tell-tale signs can help separate the people who are genuine about their love for you and the people who only want to date you casually. Whether you’re a man or a woman, your partner should always make you feel safe and loved. You always deserve to have someone in your corner who wants to be with you for you.

10 Signs of Gifted Children That Every Parent Should Know

November 8, 2019 by Power of Positivity

All parents consider their children to be pretty darn special. Part of being a parent is watching your child grow and learn. Many of those moments can make us extraordinarily proud. There is no doubt that your child has shown signs of intelligence. However, not all kids are gifted children.

Being gifted refers to a child’s ability to learn rather than being a standard measure of intelligence. A gifted child can be gifted in a number of ways. It’s important to know if your child is intelligent or not so that you can help them make the most of their abilities throughout their education. There are special schools and classes for kids who want to continue learning beyond what they are offered at school. If you think your child is gifted, you may be right. Here are ten signs of gifted children every parent should know.

10 Traits of Gifted Children

1. Individual thought

It can be easy to memorize and regurgitate information for some kids. That does not necessarily make them gifted. It’s a unique type of intelligence when a child can solve problems and think for themselves. They don’t need a teacher or a book to tell them how to do things. Indeed, they learn how to do things on their own. They learn how to solve other problems by incorporating those other skills. Finally, they know how to take knowledge from one area and incorporate it into another area with ease. These are the children who don’t necessarily need directions when given an assignment.

The child should not only be able to come up with their own solutions to problems, but the answers should be effective and efficient. Some kids go on their own path, but the trail doesn’t quite get them to the destination they want to the end they wanted. Look at the results of creative problem-solving.

You can always teach a child to solve the problem in the correct way. However, a gifted child will have the intuition to get them to the solution without as much guidance. This intuition cannot be taught and shows an innate compass that is right on track.

2. Curious nature

Some children want to relax and enjoy the world as is. Others wish to explore and learn. While there’s nothing wrong with a content child who likes to enjoy rather than jump into the way things are, curiosity is a sign of a gifted child.

Curiosity demonstrates that the child automatically gravitates toward learning. Many kids exhibit this characteristic from a very young age. Even some babies tend to be more curious by nature. These are the babies that might get in trouble by grabbing things or eating things unknowingly. When a child has this characteristic, it means they will continue to strive to learn for the rest of their life. Rather than seeing learning as a chore, they feel satisfaction from getting the questions answered.

They tend to ask a lot of questions. They may even question authority figures in their questioning. This isn’t necessarily a sign of defiance. Indeed, they most often sincerely want the answer to the question.

3. Exceptional focus

It’s hard to produce results without attention. Many kids come close to being gifted but lack the focus. Gifted children tend to show excellent focus when they work on something. They give it their undivided attention and tend to finish things before moving on to the next thing.

It’s important not to confuse a lack of focus with boredom since they can look similar. Many kids may seem unfocused in class when, in reality, they are further along and simply bored by the lesson cause it’s repetition to them. Try giving that child more challenging things to do to see if the focus increases. If it doesn’t, they may have some sort of attention disorder. Fixing this may fix any academic problems they may be experiencing.

To maintain focus, some gifted kids may get upset when someone or something interrupts them unexpectedly, such as a loud noise. It’s best to give them peace to work on their projects. Of course, rudeness should not be tolerated.

4. High emotional intelligence

There are a lot of areas of intelligence. Gifted children show levels of high emotional intelligence. They are kids who understand how to control their emotions. Most of the time, this is because they are too busy with their goals of attaining knowledge that they don’t have time to throw a fit.

They tend to be more grateful for the things around them, as well. Not every gifted child will demonstrate high emotional intelligence right away. You may need to work on this aspect with your child.

5. Desire to spend time with older kids and adults

Peers typically don’t stimulate gifted kids. To get that stimulation, they may seek out older children and adults to offer more stimulating conversation. A gifted kid would rather talk to an adult about something intellectual than kids their age about the most popular television show.

6. Expansive vocabulary

A gifted child typically has a far more extensive vocabulary than other kids their age. The baby talk and slang they hear sounds odd to them. They will usually speak in grammatically correct sentences, as well. They may even use words that most adults don’t even know.

People develop their lexicon based on the things they do and the people they surround themselves with. Gifted children tend to learn advanced words and proper grammar in their quest for knowledge. The books and articles they read use more sophisticated language than books for kids. The older people they seek to hang out with also have more advanced language skills. The child will pick up on this and incorporate it into their own communications.

7. Sense of humor

Gifted kids create jokes and goof off because they have the intelligence to develop those jokes. This does not include jokes that they heard from other people or saw on a television show. They should be able to create jokes, puns, and riddles on their own.

Many famous comedians are known to have been extremely intelligent, such as George Carlin. However, he was also known to rock the boat. Not every parent will appreciate this aspect of a gifted child, but it’s wise to allow them to explore their humor. Even if it doesn’t help them academically, it can become a great way to handle the pressures of life.

8. They recognize patterns easily

Everyday life is full of patterns. You will notice patterns in history, politics, at work, in relationships, and in nature. While incidents might not always follow these patterns, it’s a sign of intelligence to be able to recognize these patterns, especially at an early age.

Gifted kids will see patterns in puzzles and brain teasers before other kids. They will be able to take this ability with them in other aspects of their life. While not always accurate, it can help them make educated decisions when other people simply have to guess.

9. Ability to learn quickly and retain a lot of information

Some people can read a page in a book and forget what they read ten minutes later. Other people will remember every single word on the page and comprehend them. Gifted kids can internalize a lot of information. As a parent, test your child regularly.

A parent can simply ask them memory questions about the day. A gifted child should be able to recall a lot of details about the day and what they did. You can also pay attention to how quickly they learn things at school. Even more important, pay attention to if they retain the information down the line.

10. Creativity/ exceptional skill in one area

A gifted child doesn’t necessarily have to be gifted in school. Many gifted kids aren’t particularly gifted in math or science. However, they may be gifted in other ways, such as art or music. This love for the arts should be encouraged and supported.

You may have the next Picasso or Jimmy Hendrix in your home. Give them space to practice and explore. Of course, you can’t let artistic aspirations take away from academic achievements. They will still need fundamental education to help them navigate life.

Final Thoughts on Being the Parent of a Gifted Child

All kids are gifts, but only some are gifted. There are a number of ways to test your child if they show many of the signs, and you suspect they are gifted. If your suspicions are affirmed, what now? Gifted kids may benefit from specialized training or education to help them use their gifts to the best of their ability.

As a parent, it’s your job to give our children the tools they need. If your child shows several of these signs, talk to them about how they want to move forward in their education. They may choose additional classes or a different type of school.

10 Super Healthy Vegan High Protein Foods to Eat

November 8, 2019 by Power of Positivity

If you’re thinking about becoming a vegan, you will be in good company; according to a 2018 Gallup poll, 3 percent of the U.S. population is vegan. It is also worth noting that there are numerous health benefits associated with following a vegan diet, including the ability to maintain a healthy weight, improved kidney function, and a lower risk of developing heart disease.

And, following a vegan diet can even help lower the risk of developing type 2 diabetes and certain cancers. Given these health benefits, it is not too surprising to find that more and more Americans decide to eat vegan every day.

10 SUPER HEALTHY AND HIGH PROTEIN FOODS THAT VEGANS SHOULD EAT

Going vegan means eliminating high protein sources like eggs, fish, beef, and poultry from your diet. However, this doesn’t necessarily mean that you have to forgo protein altogether. Some of the vegan-friendly foods that contain this valuable nutrient include

1. SOYBEANS

For those who may be unaware, tofu, tempeh, and edamame are all derived from soybeans and are all considered high protein foods. Therefore, they provide the body with the same essential amino acids that would typically come from consuming animal protein, such as eggs, fish, and beef, for example. Let’s take a closer each of these ingredients individually to understand better why these foods should be part of a vegan diet:

Tofu – Made from condensed, unfermented soy milk, tofu is a vegan-friendly food that acts like a sponge. Indeed, it absorbs the flavors of the sauces and other ingredients that you cook in with. That quality means you can prepare it to taste like fish, chicken, beef, and many other foods.
Tempeh – This meat substitute comes from fermented soybeans and has a very distinct flavor. It serves as a popular choice for vegans seeking a replacement for fish. However, you’ll also use it in many other dishes, including chili and certain stews.
Edamame – In addition to being an excellent source of protein, edamame is rich in folate and vitamin K. You can press these soft, green soybeans into patties to make veggie burgers or leave them in their pods to serve up as appetizers.

Tofu, tempeh, and edamame all contain iron, calcium, and as much as 19 grams of protein per 3.5 ounces.

2. FORTIFIED SOY MILK

Fortified soy milk contains as much as 7 grams of protein and is also a great source of vitamin D as well as calcium. You may add this delicious milk to a variety of vegan-friendly recipes, including smoothies, cakes, other baked goods, or even enjoyed on its own. Best of all, you don’t have to go to a specialty store to find it as fortified soy milk is readily available in nearly all major supermarkets. There are also unsweetened variants for those who are trying to maintain a healthy weight or want to shed a few unwanted pounds. All in all, fortified soy milk is an excellent alternative to cow’s milk for those following a strict vegan diet.

3. LENTILS

If you choose to go vegan, making lentils part of your diet is a great way to get your recommended daily intake of protein. Studies show that these delicious legumes contain as much as 18 grams of protein per cooked cup. More than that, they are rich in fiber, which promotes gut health and helps keep you regular. And the health benefits do not end there as they also contain antioxidants that can help combat free radicals in the body that would otherwise contribute to premature aging and certain diseases.

4. WILD RICE

Wild rice is the perfect complement to lentils and contains significantly more protein than basmati, long-grain, or brown rice. Studies show that wild rice contains as much as 7 grams of protein per 1 cooked cup. And when combined with lentils, it’s an easy way to get your daily recommended intake of this valuable nutrient. Wild rice also contains omega-3 fatty acids that can help lower high cholesterol, according to a study published by the National Institute of Health.

5. OATMEAL

Oatmeal first thing in the morning is a great way to start the day off on the right foot. This hearty breakfast cereal contains as much as 6 grams of protein per half a cup along with magnesium, zinc, phosphorus, and folate. Like many of the other foods on this list, oatmeal is incredibly versatile. For example, it can be used to make veggie burgers or grounded into oat flour and used as an ingredient in recipes that call for baking.

6. VEGETABLES

If you’re a fan of vegetables, you’ll be happy to know that broccoli, spinach, asparagus, artichokes, potatoes, sweet potatoes, and Brussels sprouts each contain 4 to 5 grams of protein per cooked cup. There are also several ways to prepare them; they can be steamed, grilled, or made part of a delicious stir-fry meal. For even more flavor, consider sprinkling your vegetables with a vegan parmesan cheese of your choice.

7. EZEKIEL BREAD

Ezekiel bread is yet another high protein food that perfectly complements a vegan diet. This bread, which is made from sprouted grains, contains as much as 4 grams of protein per slice, according to Nutritionix, the largest verified nutrition database in the world. Furthermore, the sprouted grains make this hearty bread an excellent source of folate, fiber, vitamin C, and vitamin E. Ezekiel bread is also low in gluten and chock-full of enzymes that can help improve digestive health.

8. QUINOA

Quinoa is a gluten-free, pseudo-cereal packed with fiber, antioxidants, folate, magnesium, protein, and omega-3 fatty acids, all of which make it a favorite among vegans and vegetarians alike. A diet consisting of quinoa has been shown to help lower the risk of developing kidney stones, reduce high blood pressure, relieve constipation, and protect against certain cancers. One cup of cooked quinoa contains about 8 grams of protein.

9. SEITAN

Seitan is another one of the many high protein foods that have become a go-to for many vegans. This preference is particularly true for those who prefer vegan-friendly foods that look and taste like real meat. That said, this amazing meat substitute is made from gluten and contains roughly 21 grams of protein per 3-ounce serving. Seitan is also rich in selenium and contains trace amounts of calcium, iron, and phosphorous. As far as health benefits are concerned, a diet that includes seitan can help improve heart and digestive health and also reduce high cholesterol.

10. BEANS

Despite their small size, beans are high protein foods that can complement nearly any meal. Studies show that pinto, black, and kidney beans all contain 15 grams of protein per 1 cooked cup. Beans are also rich in potassium, phosphorous, manganese, iron, carbs, and many other nutrients. In fact, these bite-sized, high protein foods may help reduce cholesterol, lower high blood pressure, and stabilize blood glucose levels.

WHY ARE SO MANY PEOPLE CHOOSING TO FOLLOW A VEGAN DIET?

Now we’ve detailed the ten super healthy and high protein foods that vegans should eat. So let’s now take a moment to explore why so many people are choosing to follow a vegan diet.

In addition to better health, many people become vegans for the following reasons:

To save animals

Some animal-rights groups estimate that humans slaughter nearly 150 billion animals all over the world for food. In most cases, these animals had to endure severe pain before dying. Not surprisingly, this is something that tugs at the heartstrings of countless people and ultimately motivates them to become vegans. And for many of these same individuals, consuming fewer high protein foods that contain meat is a small price to pay. That’s because it leads to saving the lives of animals.

To protect the environment

Human production of meat and meat-based products for human consumption leads to higher greenhouse gas emissions versus growing and harvesting plant-based foods. For those who are concerned with protecting and saving the environment, this information is often more than enough to motivate them to adopt a vegan diet and lifestyle.

FINAL THOUGHTS ON CHOOSING MEAT-FREE HIGH PROTEIN FOODS

You can consume these high-protein plant-based, high protein foods instead of meat to provide your body with the nutrients that it needs. You’ll find that following a vegan diet can go a long way toward improving your health. And, as a bonus, you’ll contribute to saving animals and protecting the environment.

4 Steps to Stop Thinking (If You Can’t)

November 8, 2019 by Power of Positivity

Just in case you haven’t noticed: your mind is an incessant chatterbox. You might feel that you are thinking too much, perhaps even depriving yourself of sleep. Estimates regarding how many thoughts we have are various. Some estimates place the number of times we think daily at 12,000, 15,000 on the low end, or even as high as 50,000 to 70,000.

There exists much debate as to the accuracy of these numbers. For apparent reasons, it is impossible to quantify or place a number on something as abstract as ‘thoughts.’ Few people will argue that thinking a little less would be nice.

The good news is that, while we can’t stop thoughts, we can slow them down drastically. Contemplatives have been doing so for centuries. But you needn’t be a Buddhist monk or live in an ashram to slow down your thinking.

This article will provide a simple 4-step method of slowing down those racing thoughts. It is vital to know how the brain produces ideas – if not only for your sanity. This knowledge alone may make it easier to relax – and thus, have fewer thoughts.

Let’s get to it!

Why do we think so much?

“The human brain has 100 billion neurons, each neuron connected to 10 thousand other neurons. Sitting on your shoulders is the most complicated object in the known universe.”

~ Michio Kaku, theoretical physicist

We, humans, are head and shoulders above the intellect of any animal. One need only look at the accomplishments of humankind for this fact to become crystal clear. However marvelous the human mind may be, it’s the sole source of all our misery.

No honest scientist can answer the question, “What is a thought?” They don’t know. The only thing that we know is that all of us have them. But we do know a few things about the human brain. For example:

– It contains nearly 100 billion neurons (‘brain cells’). Each of these cells connects to another 10 thousand neurons.

– There are trillions of neural connections within the brain.

– Thinking correlates with certain parts of the brain, most of which sit in the outer part of the brain, the cortex.

– The frontal lobe is responsible for complex thinking tasks, including reasoning, planning, voluntary movement, and some speech. It resides under the forehead.

Michio Kaku, the man quoted above, is one of the world’s most respected theoretical physicists (Einstein’s line of work). Theoretical physics is an extraordinarily complicated field that “employs mathematical models and abstractions of physical objects to rationalize, explain, and predict natural phenomena.”

But, according to Kaku, it’s not the most complicated. Not even close. What is? The brain.

The Intricacy of the Human Brain

To put it mildly, the human brain is inconceivably intricate. Neuroscientists and other experts freely admit that we are in the dark about how the brain works. This unclarity includes how we think.

One of the things that we know is that a bunch of areas of the brain are associated with an activity that is always on. Scientists call these parts the default mode network or DMN. Links occur between DMN activity and mental disorders–depression, anxiety, and schizophrenia.

In short, the intricate connections across all brain areas have much to do with why we think so much. To say nothing of the more primordial structures of the brain such as the amygdala and medulla, which keep us in an “always-ready” mode. Little doubt that habitual thinking is influenced by these areas as well.

Internal and External Distractions

“…information consumes the attention of its recipients. Hence, a wealth of information creates a poverty of attention.” Herbert Simon, Nobel Prize-winning Economist We, humans, have rather poor attention spans. Even before the massive influx of mobile gadgets, humans have struggled to maintain their focus on anything. The former sparked an enormous research effort in the mid-2000s to determine if attention had “shrunk.” Fortunately, this turned out not to be the case.

Instead, the inherent structure of the brain is to “blame” for our limited attention skills. The brain circuits responsible for focusing attention always face a “pull” from internal and external distractions.

Internal distractions are those that originate from our bodies and minds. For example, anxiety, boredom, and tension. External distractions are those that stem from elsewhere. These include outside noises from people and events.

In his book Focus, The Hidden Driver of Excellence, Daniel Goleman puts internal distractions into two categories: sensory and emotional. Goleman adds: “The sensory distractors are easy … Your brain weeds out the continuous wash of background sounds, shapes and colors, tastes, smells, sensations, and on and on.”

The emotional distractors? Well, those aren’t so easy. “More daunting is the second variety of lures: emotionally loaded signals,” Goleman says. Even the most focused individuals, Goleman continues, have difficulty sustaining attention during “the emotional turmoil of our lives.”

4 Steps to Stop Thinking (If You Can’t)

“Thinking has become a disease. Disease happens when things get out of balance.”~ Eckhart Tolle

First and foremost, we must understand one crucial thing about stopping thinking: we can not force it to happen. Need proof?

Try to not think of a pink elephant in your mind’s eye. Sit quietly for the next five minutes and try not to think of a pink elephant.

If you’re anything like 99.999% of humans, one of the first things that you think of is a pink elephant. Why? Because of the power of suggestion. Your brain’s structure and function are designed to create novel mental images (such as a pink elephant.)

Again, stopping or slowing down thinking has nothing to do with willpower. It is this willpower that gets us into trouble in the first place. We cannot force the mind to do something it doesn’t want to do.

However, we can train the mind. It’s not easy, but we can do it. And we should.

Here are four steps to help you stop overthinking:

1 – Relax

No, we’re not kidding. Mental and physical tension is a slippery slope to negativity and fruitless thinking. Before you can even get a whiff of what it’s like not to think, you must bring your body and mind to a state of ease.

The Relaxation Response, an empirical method to counteract the “fight or flight” mechanism of the brain, is an effective way to initiate relaxation.

Here is how to elicit the Relaxation Response:

1) Sit in a quiet, comfortable place

2) Close your eyes or leave them just slightly open

3) Progressively relax all muscles of the body, starting with the feet, upwards to the head

4) Count your breaths. Silently say “one” on the inhale and “one on the exhale; “two” on the next inhale and “two” on the next exhale. Do this to a count of ten and start again.

5) Practice for 10 to 20 minutes. Remain seated for a few minutes as your mind and body adjust.

2 – Practice acceptance

Acceptance is crucial to slow down thinking. What is acceptance? It is the removal of aversion. Aversion is the mind’s constant need for things to be different than they are in the present moment.

When we want things to be different than they are, we often contemplate our current situation. Actually, ‘contemplate’ is too sweet of a word. We ruminate. We can’t stop thinking about how we wish for things to be different.

Practicing acceptance, while a simple concept, is compelling. In a study published in the Journal of Dual Diagnosis, participants with depressive symptoms who undertook a three-month Acceptance and Commitment Therapy (ACT) course “had higher quiet rates and lower depressive symptoms” than other non-study participants.

How do you practice acceptance? By actually perceiving and acknowledging your thoughts, feelings, and emotions. In other words, not running away from things. Again, pretty simple – but not easy.

3 – Manage and train your attention

Too often, we allow our attention to be pushed and pulled around by internal and external influences. It is crucial that we systematically eliminate these influences. This is called managing your attention – and it is essential.

Here, again, we cannot force the mind to do anything. But every one of us can choose to rid ourselves of the things that threaten to hijack our focus. “Concentration requires a kind of relaxed attention,” says Mark Ashton Smith, a cognitive neuroscientist at the University of Essex, “not one that is over-controlling.”

We train our attention by engaging in activities that strengthen our base level of concentration. Perhaps the best attention training platform is focused attention meditation or FAM.

FAM involves choosing an ‘anchor’ of attention, usually your breath or a mantra, and focusing on it single-pointedly. Whenever you notice that your attention has wandered, gently bring it back to the anchor. (Notice the word gently. Do not be harsh with yourself.)

4 – Begin again

We’ll keep this last one short. It is human nature to want to strive to “achieve” something, even if it’s slowing down your thinking. What we need to do now is to let things progress naturally. Stop the business of striving.

When you fall short in these practices, dare to begin again. Training your mind to stop thinking is tough work. Your mind will, no doubt, try and derail your efforts.Don’t allow that. Simply begin again.

Never Ignore These Foods to Help Avoid a Stroke

November 8, 2019 by Power of Positivity

Sometimes things happen in life that you cannot control. These can include life disasters, unexpected car accidents, and family illnesses. What you can do is do your best to prepare for these through preventative actions that will minimize their impact if they occur. You don’t drive your car without a seatbelt, for example. You should also consider implementing stroke prevention by selecting healthy foods.

Granted, you might not be able to know 100% if you’ll have a stroke. But you can take steps to avoid one.

Eating a well-balanced diet and exercising are keys to staying healthy. You have the power to take charge of your choices and make the right ones. Learn the foods that can help you in this fight.

What is a stroke?

Doctors classify most strokes as ischemic and hemorrhagic strokes though in both cases, the same result happens.

Ischemic stroke

The most common type of problem, the Ischemic stroke occurs when a blood vessel in the neck or the brain gets blocked. The blockage can be a blood clot, thrombosis, which moves throughout the body to plant itself in the brain.

Hemorrhagic Stroke

A hemorrhagic problem is one that occurs when a blood vessel in the brain ruptures. Hemorrhagic strokes are most common in people with high blood pressure.

What are the signs of a stroke?

Not everyone will experience all the signs of strokes, but you should be aware of what could be happening to you.

1 – Physical Weakness

You might mistake the weakness for fatigue, but it is more of a weakness that seems to permeate your body. The feeling may confine itself to only one side of your body, face, or limbs. Your face may even reflect the weakness of the impending problem with one side dropping.

Your limb or limbs might tingle, or they may feel like there are pins in certain portions of your body. If you have any of these sensations, you should call 911 as soon as you can. Treatment is available in the emergency room, and doctors can minimize the impact with prompt treatment.

2 – Headache

A severe headache is a common occurrence in the strokes that happen in younger women. Experiencing an acute headache or migraine can be a sign that one may be coming, and your risk has increased. This symptom happens to older people who are at risk for strokes, as well.

3 – Disorientation

Many women who are at risk can start to have vertigo with the feeling of nauseous and dizziness. These signs are easy to ignore, as many people would think they are just fatigued. It may be just a minor feeling, but if nausea results in vomiting and doesn’t end, then it’s a sign there may be more of a problem than a severe stomach bug.

Your behavior might also indicate a problem with your head as hallucination and agitation are common signs of a pending problem. You may not be acting like yourself during this time. Your agitation and slurred speech indicate a more significant challenge.

4 – Trouble walking or moving

Problems walking are also a sign as an ominous sign. You might feel the disorientation and lack of balance as you try to walk. You might have difficulty standing or even doing basic walking. Your coordination problems can be because of a lack of blood supply to your brain. T

The lack of blood to your brain can also result in sudden seizures or fainting spells. A medical test can indicate whether there is a blockage or if there are other unknown problems.

Understanding the risks of having strokes is key to knowing what might be happening to you.

What causes a stroke to occur?

There are several reasons for you to have strokes, and most of them are lifestyle-related. Knowing the signs of having strokes and why they can happen are keys to trying to avoid them happening.

1 – High blood pressure

Having high blood pressure damages your arteries. Having damaged arteries makes it more likely to cause a blockage. There are ways to take charge of high blood pressure through diet and exercise.

2 – Tobacco use

Tobacco use, smoking, vaping or chewing tobacco increase the buildup in your arteries and cause severe constriction. Your chance of having strokes increases if you smoke. Just being around the smoke, called second-hand smoke, increases your chances of having strokes.

3 – Heart disease

Heart disease with irregular heartbeats and defective heart valves can results in strokes as the body is unable to function correctly. Damaged blood vessels make the likelihood of strokes occurring more probable.

4 – Alcohol

Drinking alcohol in large amounts results in the increase in your blood pressure and the chances of strokes. Alcohol raises your blood pressure, which causes strokes. You are also more likely to develop other types of problems like diabetes.

5 – Lack of exercise

Being overweight comes with numerous health problems, but there it is directly connected to having strokes. Exercise helps you lower your blood pressure and reduce your risk. You also make your blood vessels stronger and less likely to have strokes. Your blood vessels are stronger and will be less likely to have strokes through blockages.

6 – Medication

Multiple types of medicines can increase your chances of strokes. Birth control pills, hormone therapy, and blood-thinning drugs can cause strokes. Reading all the possible downsides of medications is a must before taking them.

7 – High cholesterol

Eating a poor diet full of saturated fats can cause blockages and cause strokes. Cholesterol is found in dairy, meat, and eggs and in consumed in large amounts, can cause plaque to build up in your arteries. While the body does produce and need small amounts of cholesterol, a diet that contains large quantities can be detrimental to your overall health.

Foods that help prevent a stroke

Eating a well-balanced diet can do amazing things for your brain and your body. Eating foods that are natural blood thinners can help as well, like turmeric, ginger, and cinnamon.

1 – Citrus Fruits

The connection between fruit and a reduced risk of multiple health problems form many studies even today to gain more information. The consumption of citrus fruits is notable because they are full of flavonoids, which reduces the risk of developing clots and other things that can damage the brain.

2 – Leafy Green Vegetables

Many leafy green vegetables are incredibly healthy for you and provide an extensive list of reasons to eat them. Increased servings of vegetables, five or more a day, lower the risks of strokes.

Eating a Mediterranean diet, which includes a large helping of leafy greens, can reduce the risk of having strokes by up to 60 percent.

3 – Whole Grains

Whole grains are good for multiple health benefits. Consumption of whole grains adds a rich dose of fiber to any diet. They are also full of antioxidants and other beneficial components for the health of the entire person; the higher the whole grain intake, the lowers the risk of strokes.

4 – Dark Chocolate

Most people do not need a reason to eat dark chocolate, but dark chocolate is full of polyphenols, flavonols, and other antioxidants, which are extremely good for you. The extreme concentration of cocoa on LDL cholesterol and insulin makes it an excellent way to give yourself a treat and fight health problems.

5 – Nuts

Adding an ounce of nuts to your daily diet can reduce the chance of strokes by at least half. Foods rich in healthy fats reduced the risk of having strokes considerably.

6 – Coffee

Coffee is an excellent way to start a day. It is also a way to help reduce the risks associated with having an ischemic attack. It requires at least 4 cups a day to be preventative, though.

7 – Tea

Green tea, when prepared with distilled water, helped to remove the free radicals in the body. Green tea offers you some of the most amazing antioxidants, and it includes the ability to protect the brain from injury and help the body stay functional.

8 – Bananas

Eating a banana a day will leave you with a healthier heart and a hefty dose of potassium. Consuming at least 4,000 milligrams of potassium a day can help you reduce your chances of having strokes. A banana is 500 milligrams of potassium, which is a good start for any day.

9 – Garlic

Garlic provides for a decrease in LGL cholesterol (bad cholesterol) with an increase in HDL cholesterol (Good Cholesterol). The reduction of risk for an Ischemic attack by at least 50%.

10 – Probiotics

Eating a diet loaded with probiotics can help clean up your system. Probiotics are gut health microbes that help clean the digestive system and help you digest food. Yogurts, some cottage cheese, sauerkraut, tempeh, and kefir are terrific ways to ingest these live active cultures.

Foods to Avoid for Aiding in Stroke Prevention

You should eat specific foods, only sparingly or not at all. The damage these foods do to the body can result in strokes.

1 – Red meat

Red meat can be part of a regular diet, but large portions of red meat are not suitable for your body. It has large amounts of saturated fat, which indicates a 50% increased chance of having a stroke. Saturated fat blocks arteries and red meat is full of it and should be minimized or eliminated from a regular diet.

2 – Salt

Adding large amounts of salt to foods or eating canned or processed foods adds large quantities of salt to your diet. Salt is both a seasoning and preservative. Although the body does need some salt to function, the amounts contained in processed and canned foods raise blood pressure and increase the chances of having a stroke.

Final Thoughts on Becoming Resistant to Strokes Through Your Foods

Sometimes genetic factors create the situation for strokes, but often how you live your life can make these problems higher. Being aware of what you can do to make yourself healthier can help you take charge of your health. Eating a well-balanced diet full of fruits, vegetables, and healthy fats like fish can make your body stronger and reduce your risk of stroke.

There are many different types of food you can eat that will help keep yourself active and healthy. Making healthy food choices is in your power, and you can make the right choices for your future. Seasoning food right and making it taste incredible can help you make your transition to a healthy lifestyle.

Scientists Explain How Lithium Can Be Used to Fight Climate Change

November 8, 2019 by Power of Positivity

Much of our everyday life is powered through lithium-ion batteries, including cell phones, laptops, power tools, and vacuum cleaners. To us, they make things more portable, are lighter, slimmer, rechargeable, and last decently longer than their counterpart batteries made of nickel-cadmium. In short, they make things more convenient. Many governments around the globe see lithium as the new “Gold Rush.” Furthermore, they view it as a crucial resource for fighting climate change.

The growing demand for lithium-ion batteries has spotlighted the intricate and often challenging supply chains that support their production. From mining raw lithium to refining it for battery-grade materials, every step requires meticulous planning and advanced technology. The extraction process begins with mining lithium-rich minerals like spodumene or brine, often concentrated in regions like Australia, Chile, and Argentina.

Companies like Austroid are leading the charge by not only focusing on sustainable extraction but also streamlining the refining and production of lithium iron phosphate (LFP) batteries. This specific battery type is gaining traction for its safety, longevity, and suitability in electric vehicles and renewable energy storage systems. By prioritizing clean energy solutions within their operations, Austroid and similar companies aim to reduce environmental impact while supporting the growing global demand for greener technologies.

President Trump stated that it, along with a few other resources, is vital to our national and economic security. To science, lithium is the answer to climate change. Scientists explain how lithium humankind can use this material to fight climate change.

What is lithium?

Some of us know lithium as the medication to treat bipolar disorder. Lithium carbonite is one of the oldest medicines that doctors prescribe for bipolar disorder. A different component of lithium is what we use to power many of our standard devices.

Lithium-ion has competed with nickel-cadmium batteries since the 1990s. Lithium-ion is proving to be more beneficial for the future of climate change. Its energy density is twice that of nickel-cadmium, and it discharges its energy at half the amount. Yet, its life length can be inconsistent. Some last a year where others last up to 5 years. That is an issue that manufacturers have been working on and are making good strides. Storage temperatures have proven to play a factor. Lithium is best stored in colder environments and should always maintain a 40% charge even when not in use for sustainability.

It also is very sensitive to heat. As a result, all lithium-ion batteries have a protection circuit to limit its voltage output to prevent overheating or exploding. For this reason, lithium has travel or transporting limitations. Above a particular strength, it requires specific safety regulations to transport.

There is another form of lithium used, but it fails, so far, to produce enough energy to be overall beneficial. This is a lithium polymer. It is wafer-thin, and rather than creating a charge, it allows for ions to transfer. This version is used primarily in the strips of our credit and debit cards, identification cards, security cards, and such.

Where is lithium found, and how do we extract it?

Lithium is found in a small percentage of the earth’s crust. While it makes up a small percentage, it is relatively abundant but can be costly or difficult to mine. Oddly enough, lithium prefers to be in the water, so it tends to travel within the earth’s crust, following the groundwater.

Certain areas around the globe contain more lithium than others. For instance, there is a desert basin that is located in Chile, Argentina, and Bolivia. And, volcanic rock in Australia, the United States, and Canada and have clays comprised of lithium.

Lithium occurs naturally when volcanic rock mixes with a lot of water and high heat. The movement of tectonic plates under the earth’s surface stirs the mixture together. There are three varieties of lithium which serve as the source; clays, brine, and pegmatites, or volcanic rock.

Pegmatites

Pegmatites are the result of multiple, incompatible minerals converging as magma from volcanoes slowly cools. Since the minerals are incompatible, they resist forming together to create one crystal for as long as possible. Eventually, certain minerals do join together, forming crystals and separate from the magma. Lithium prefers to be in a liquid. Therefore, it remains in the magma until it concentrates and is locked into the cooling and hardening magma.

Before the 1990s, this was the primary source of lithium despite it being a costly process.

Brine

If you cook, you know of brine as a saltwater concentration. Researchers discovered in the 1990s that lithium creates a brine as well. Due to its preference for being in a liquid, there are naturally made brine deposits of lithium in groundwater. The largest current source is the Lithium triangle of Argentine, Chile, and Bolivia.

It is located within the salt flats that exist there in the Andes mountains. Obtaining it is relatively easy in that they pump out the water into a large area and allow the water to evaporate. After the water has evaporated, miners add certain minerals to separate the salt from the lithium. Currently, this is the most significant source of lithium.

Clay

Clay is essentially hardened mud. In the quest for lithium, we are searching for locations in which a volcano had existed, deposited pegmatites, and groundwater is currently washing over these rocks. That groundwater, now enriched with lithium, flows to a larger water source, like a lake where it then deposits the lithium.

Understanding this process makes The United States a prime area for such deposits. Our continent is rich with old volcanoes and lake beds.

The downside to this process is that it requires open mining and additional extraction of the lithium to separate it from other minerals. Multiple companies are working on finding a cost-effective manner in which do this.

Our future in lithium

The competition to become a source for the production of lithium is akin to oil production. As countries are moving from global interdependence to a more self-dependent economy, being a country that can provide lithium for its uses plus sell it to other countries holds a substantial financial key to their future success.

According to Science News, almost half of the demand for lithium will be for electric-powered vehicles by 2025. Demand globally should increase by 300% over the next decade or two. This anticipated demand arises from the increase in electric cars. Currently, there are 2 million electric vehicles. Statisticians predict 24 million such vehicles on the roads by 2030. This demand includes electric buses, trucks, and planes. This does not include the continued need for our tech, electronic goods, and energy grids. Many states and countries are looking to provide an alternative for consistent electricity in place of inconsistent solar or wind.

One new method of providing clean energy is utilizing already operating geothermal plants to extract minerals, primarily lithium. The idea is based on the fact that geothermal plants already are operating below the earth’s surface, where the internal water temperature is already scorching and has created a brine. This hot water is piped out, producing steam as it cools. It is this steam that turns the turbines that generate electricity. The now cooled water is then re-piped back to the reservoir to continue the process.

Final Thoughts: Mining Lithium for Fighting Climate Change

It has been the intention to take advantage of this process to extract minerals rather than establishing a separate mining operation. Up until recently, this has not been able to be put in place successfully. One company, EnergySource, believes it has found a method and is working on creating it in the Salton Sea located in Imperial Valley in California.

In addition to creating a new method of lithium extraction, researchers hope to reactivate geothermal plants that have decreased in use due to their expense. Geothermal energy production is a clean energy source that has proven to be more consistent than solar and wind. With the addition of lithium extraction, its benefits toward a greener climate and clean energy could make a significant impact.

Lithium has permeated our daily lives in its multitudes of uses. It provides us medication to grease to shatter-proof glass and batteries. It has a wide range of benefits for the future of green and clean energy. If there is anything we have learned from our past exploits in mining out a mineral, there are repercussions as well. Scientists explain how lithium can be used to fight the speed of climate change by reducing fossil fuel use and by conjoining with geothermal energy plants.

We could limit the harmful impact mining can have on the environment by taking advantage of reinitializing geothermal plants. This also creates clean energy that is already drilled into the earth’s crust, which means we’ll gain two great clean resources while limiting the rate of climate change.

5 Ways Mentally Strong People Control Their Emotions

November 7, 2019 by Power of Positivity

Many in society right now are expressing pent-up emotions regarding injustices, unfair acts, and world tragedies. People feel an increased need to feel they are heard and understood once they uncap that bottle. Mentally strong people recognize this.

Being able to express yourself is essential to growth and your own mental and physical health. With that expression, control of your emotions is also vital. Learning to control your gut reactions does not mean you cannot express yourself.

Instead, it means you can recognize that your emotions come and go like the tide, and you don’t need to hold onto them. Having a grasp on your feelings is a sign of maturity and mental strength. Here are five ways mentally strong people use to control their emotions.

The power of expressing your emotions

Many of us have been taught to “suck it up” when we have strong emotions. This result is us “sucking it up” by smoking cigarettes, doing drugs, drinking alcohol, being anxious, and possibly depressed. Yet the study above and other studies have shown that emotions’ initial biological and physiological responses are instantaneous. We have relatively no control over experiencing them. Yet once we can tell ourselves, ” I feel angry, sad, frustrated,” or whichever emotion, we become aware, can decrease its effect and then take control. It is not about attempting to suppress or deny our inclinations. It is the exact opposite, which makes them controllable.

Learning healthy ways to express emotions is vital to mental and emotional health. A study conducted at UCLA provided an image of the brain after the participant received a label. Subjects were given pictures of an angry or sad person. A particular region of the brain called the amygdala lit up. The amygdala is responsible for setting off alarms to other regions that we are in danger.

When the subjects labeled the image as an “angry face,” the activity in the brain decreased in the amygdala but increased in the right prefrontal cortex. This area is responsible for thinking in words about emotional responses as well as possibly processing emotion and suppressing behavior. This is a display of how putting words to our emotions can help decrease their intensity.

Suppression is not the same as controlling your emotions

Attempting to suppress emotions just makes them worse. Your body is now just building up the initial emotion and whatever garbage you are throwing on top in an attempt to bury it. You still felt the emotion, but now you compounded and confused it with other feelings. This state creates stress on your mind and body.

That stress creates various physical responses that mimic the physiological reaction of different emotions. Until you have identified the initial emotion, de-tangled the additional emotions that became added in, and acknowledged what it made you feel, the stress will continue. Thus, you will continue to trigger or feel that emotion.

Emotions vs. Feelings

Did you know that emotions and feelings are different? The majority of people use the words interchangeably, but they do have different meanings.

Emotions are a reaction to a stimulus, either internal or external. We can react to a memory or to hearing a baby cry. This reaction releases hormones and neurochemicals in our brain and body. These chemicals are to ensure that we are physically able to respond.

Feelings are still a reaction but with a meaning behind it. In other words, there is a recognition of the emotion you are feeling, mixed with your interpretation of it based on your life or the meaning you place upon the event triggering the emotion.

Further distinguishing differences include:

Length of time they last. Emotions are almost instantaneous and leave almost as quickly. Feelings are what we have attached to the emotions and will last longer. Such as, being happy to see someone can become a feeling of love.
Which came first? We form feelings off of emotions. Therefore, emotions come first.
Which has a stronger reaction? Emotions are more intense because they are created to spur us into action. Feelings entail more analysis lessening their intensity.
Which are processed? Emotions are almost instant. Therefore we do not process them as quickly. Feelings are thought out, resulting in more processing.
Emotions, due to their intended purpose, are difficult to control. Feelings can be controlled over time and with proper methods.

Being able to recognize that emotions are sudden reactions and are meant to be felt and then discarded if no action is required is an important understanding of how to control our emotions and feelings. You are going to have strong gut instincts that may or may not make sense at the time. They are just a flash of a stimulus. It’s the feeling that we place on those emotions that can make or break us. By understanding that we can label these sentiments and then let them go as they are meant to, we gain control.

When we cling to our responses and give them more meaning than they should have, it is when they begin to control us.

Methods mentally strong people use to control their emotions

Given the previous section, it is more our feelings than our emotions that mentally strong people learn to control. After all, the emotion is gone. What is left is the feeling that we associated with that emotion and the meaning that we give it. Here are five ways mentally strong people use to control their emotions and feelings.

1 – Label the emotion and feeling.

The first part of this article emphasized the importance of labeling an emotion. We don’t need to create a long story about how or why we felt the emotion. We felt it. What was it? Give it its name.

It is additionally beneficial to become more emotionally intelligent. In other words, they become more familiar and specific with a variety of names for emotions. We have quite a few simple and complex feelings. The more specific you can be, the better. Just saying “I felt hurt” may not truly express what emotion you felt. Whereas saying I felt “rejected” puts a more specific meaning to the general hurt and labels the feeling.

2 – Respect your body’s needs.

What this means is that your body and brain are processing all of your gut reactions and feelings 24/7. It requires a release of that stress through exercise, time to process through proper sleep, and energy through a balanced diet and hydration. We cannot emphasize this reality enough.

Studies continue to show that these three things are essential for your brain to process information. A lack of sleep, improper diet, or not relieving stress has shown to exasperate your anxiety level, decrease your ability to problem solve, concentrate, and plan. All of these are negatives if you are looking to gain control of your responses and feelings.

3 – Question the emotion and feelings.

Too often, we hang onto emotions and feelings because we think they must have some greater meaning.

“Omg. I must be stressed about this test because I am not prepared”.

It is possible that you are stressed about that test because tests make people feel pushed to perform, and emotions are created to spur us into action. Your body is creating a physical sensation of anxiety to give you that extra push it believes you need. Therefore, take a few deep breaths, calm your body, and your mind will follow.

Ask yourself if you need that emotion or if it is doing more harm than good. Anger is great when you need to defend yourself physically, but not so good when you react violently unnecessarily.

4 – Don’t dwell on the negative, dwell on the positive.

People who struggle with depression tend to stay on the sad or negative things happening in their lives. They then attribute those occurrences to perceived negative traits about themselves, thus creating negative feelings. This is called rumination.

Mentally strong people understand that this also works in reverse. They will make a list of positive things that occurred to them. Maybe visualize it throughout the week, write it in a journal, or make a gratitude list. Not only is writing a great way to express yourself, but handwriting reinforces concepts and thoughts into memory. The more positive memories you can recall, the less likely you are to attribute emotion to a negative event, therefore not creating a negative feeling.

5 – Do things that make you feel happy.

Mentally strong people use tools to boost their capability to feel good. A great tool is to incorporate little things that boost dopamine in the body or replicate feeling good. For example, start the day by lifting your arms up to the sky and giving the world a great big smile. Another tool is to listen to music that makes you want to dance and sing or makes you feel like a superhero.

Final Thoughts on Controlling Your Emotions

Everyone experiences emotions and has feelings. Mentally strong people have recognized that our natural reactions don’t need to control them and that feelings can be manipulated to their benefit. That is a very strong realization, but the practice takes work. Mentally strong people weren’t born with this ability. They either had great role models or mentors or gradually learned these methods through life experience. What makes that great is that you, too, can use the same five ways that mentally strong people use to control their emotions.

Weekly tips, affirmations, and small actions to feel your best.

Every day is a day to shine. Shine on!