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15 Life Lessons No One Can Live Without

November 13, 2018 by Power of Positivity

In this life, there is much to teach and be taught, and we are constantly learning a variety of life lessons. We all have a limited time on this earth, so going through tough times helps to keep things in perspective, because as they say, “What doesn’t kill you makes you stronger.” Certain experiences, such as going through a divorce or losing someone close to us, help give us a thicker skin and learn to value life much more.

These are only a couple examples of important life lessons to learn, and we will go over a lot more in this article. The following life lessons are taken from Reddit user Jahlei, who collected opinions about life from 21 different people.

Here are 15 important life lessons to learn:

1. Don’t rush through life…

“…especially so with regards to the current generation, where we often look to rush things to completion as quickly as possible. Life is long, and although it feels as though time passes so quickly, it is important to remember the long road ahead. Do not waste the precious time you have worrying about how to get somewhere within a specified amount of time. Slowly but surely, you will get there. If all you have to look back on is a blur, it wasn’t a life well-lived.”

2. Make your health a priority.

“Just as your body responds well to a healthy lifestyle, so too does your mind. In order to reach the top performance of mind and body, it is important to maintain a healthy lifestyle. The better condition you are in, the more you can accomplish. Not just physically, but mentally. If you need that day off, take it. What many people fail to realize is that any kind of pain or suffering you are going through is just as harmful to your being mentally as it is physically.”

3. Know what you’re aiming for.

“On a journey, the best way to figure out your direction is to establish your goal, not the means. Just like traveling, it is far easier to pick a destination and then decide between traveling by bus, plane, or car than if you had just wanted to go on vacation with no set destination.”

4. Don’t forget your inner child.

“There is something about being childish that gives the purest feeling of freedom. Your upbringing has taught you to dress, behave, and live in a particular way. Sometimes this can be a limited way of thinking that hinders your mind; you do not think as openly and freely as you used to. Allow yourself to be childish occasionally. Because as a child, the entire world was so new to you. Your rewards and consequences, your excitement on learning and trying new things. The limitations of this world weren’t holding you back. You were free to grow however you chose to.”

5. Teach yourself useful skills.

“It is an excellent way to increase productivity and benefit you without feeling like a waste of time. If there is something you always considered useful, try learning it. If you set a time for yourself every day to learn something new, you will go to bed with the affirmative feeling of accomplishment and that you are positively sticking to a routine that will only better yourself.”

6. Follow your interests.

“Many people go through life having interests, and do nothing with it. A real shame, since many eminent individuals throughout history accomplished great things by diving into their interests. If nothing else, learning about what interests you can make you that much more of a knowledgeable person.”

7. Get up earlier.

“As a child, I could never imagine why someone would willingly leave their bed early when there was no work to be done. Yet every morning, my father would get up in the hour of sunrise and leave the house. After my teenage years, it dawned on me that my father had simply loved having more time in his day to do things … More time in your day gives you more time to get something done!”

8. Push your boundaries.

“An extremely common piece of advice notorious for its vagueness. The focus of this is to encourage the sheltered to break free and see what they are capable of. It is quite the shock to see how miserably hopeless or pleasantly capable people can be. By pushing yourself out of your natural element, you can discover just how well-equipped you are to take on the unfamiliar monsters of the world.”

9. Everyone is worth knowing.

“As fleeting as it may seem, life is the longest thing one can ever experience. Throughout this lifetime, you will (statistically) encounter upwards of ten thousand people – and each and every one of them is worth knowing. The stories of a chance encounter leading someone to success is a dime a dozen, especially in the ever-evolving growth of media platforms that allow individuals to connect with others all over the world instantly. Just as everyone else progresses with their lives, they may also turn into someone who becomes a great contact. To someone you’ve met, you could someday be the next story they tell.”

10. Treat everyone as your equal.

“Growing up and the culture around you both in and outside your home will always have a lasting impression of your behavior. The world is filled both with people who think they are better and people who think they are worse than others. Never become one of those that look down on others. A problem with life is that we live it thinking we are the main character of the story – and we are, to an extent.

We are the main character of our story; the problem is that there are seven billion others writing a similar story called life. Never forget that every single person has a life and have made decisions that ultimately put them where they are today. They are not just support characters to your main story; they are their own protagonists and don’t deserve being looked down on by anyone.”

11. Keep your ego in check.

“Many people walk around with this sense of pride, which is fine… if it needs to be there. For millennials who have a strong sense of entitlement, what makes you so entitled to receive what you want? Do you have pride in yourselves because you know how to use modern technology better than your parents? Because you are growing up in a more tolerable world to different lifestyles?

Or for the baby boomers, do you think because you paid your dues working and raising kids who moved out that your job at being a decent human being is over? That you can retire from work and that includes leaving things like tact and respect at the door? This is a false sense of pride, hindering you from many things like being open minded and accepting when you are wrong or that there may be someone better than you at something out there.

Leave this kind of pride at the door; it doesn’t help anyone when you act like you deserve the world when you haven’t earned it or when you cast your back on newer generations because they differ from your own.”

12. Become an expert in what you love.

“Aiming for the title of ‘best’ in what you love doing is as admirable as it is vague. To truly become the best, one should strive to be acknowledged as an expert in what they love doing. Consolidating your interests into a set topic to excel in is a step forward in the path of success. Just as Olympic athletes compete to win the gold and nothing else, so too should you compete in order to be an expert in what you enjoy. You’ll only ever be as good as the effort you put in.”

13. Find something positive in everything.

“The picture of life is painted as the greatest experience one could have, along with the most difficult. It is strange to think that something so enjoyable could ever be difficult, much less the most difficult. Rather than that, I believe it is the difficulty of life that gives us appreciation for what comes after we climb up the hill.

When faced with the trials and tribulations that will inevitably come, it is important to keep your thoughts on the silver lining; the light in the darkness. One cannot exist without the other, just as shadows cannot exist without light. There are always two sides to the coin, and you should always obligate yourself to find the better part of something horrible; true silver linings.”

14. Define what success means to you.

“Everyone wants success. The concern is when many people are running for the end zone for success without knowing which side of the field they should be running. ‘Success’ is not something so easily defined by many people, because people have different views of what success is. Because success isn’t measured simply by wealth, or love, or your kindness to others.

Success is actually an accumulation of everything you believe in, everything you want and everything you dream of. [It] is how well you excel at meeting your needs, your family’s needs and your professional needs. Success isn’t linked to just one aspect of life; it’s linked to all of it.”

15. Always believe in something.

“I found this to be the most important advice I have ever received – believe in something. Doesn’t matter what it is, doesn’t matter what anyone else thinks, doesn’t matter how strange it sounds – believe in it. Every single human being subconsciously clings to something their entire lives and only realizes it when it happens – the arrival of hope. No other emotion can turn people more than hope.

Hope for love, hope for vengeance, hope for something good to happen – it’s all hope. And people will change completely to get the result they are hoping for. In that sense it is the most powerful and most destructive tool we have in our arsenal as a human being. To know how to harness this is as simple as believing in something good, and using it to push you to receive that outcome you are hoping for. But you need to be in it to win it. In order to get the hope you so desperately want, you need to take the first step forward and have faith. Focus on a hope, let it drive you and fuel you to push you past your limits and achieve something great.”

Final thoughts on Important Life Lessons You Shouldn’t Live Without

We hope you learned something valuable from the life lessons above. This isn’t an all-encompassing list of life lessons by any means, but they are good things to keep in mind as you travel along your journey of life.

https://www.youtube.com/watch?v=OnJOmtVrQ6o

Health Experts Explain Why You Should Stop Using Antibacterial Products

November 13, 2018 by Power of Positivity

“To date, the benefits of using antibacterial hand soap haven’t been proven. In addition, the wide use of these products over a long time has raised the question of potential negative effects on your health.” – The Food and Drug Administration

Did you know that the Food and Drug Administration [FDA] has outlawed the marketing of over-the-counter antiseptics? On September 2, 2016, the United States’ preeminent health agency stated:

“Companies will no longer be able to market antibacterial washes with these ingredients because manufacturers did not demonstrate that the ingredients are both safe for long-term daily use and more effective than plain soap and water in preventing illness and the spread of certain infections.” (Emphasis mine)

Potential Danger of Antibacterials

The final FDA ruling cites the potential harm from 19 active ingredients in antibacterial soap, including triclosan and triclocarban. Per the Mayo Clinic, research has shown that triclosan (commonly found in liquid soaps):

– Alters hormone regulation in animals

– May contribute to the development of antibiotic-resistant organisms

– May be harmful to the immune system

“A large 2008 study, which was designed to assess exposure to triclosan in a representative sample of U.S. children and adults, found triclosan in the urine of nearly 75 percent of those tested.”

Three-quarters of children and adults testing positive for triclosan is a result of the chemical’s widespread use in manufacturing. Per the FDA, triclosan – because of its supposed antimicrobial benefits – has been added to a multitude of products, including clothing, furniture, kitchenware, and (perhaps most disturbingly) children’s toys.

It isn’t just the potential harm of certain chemicals that make the use of antibacterial products nonsensical.

Here are a few other reasons to lay off the antibacterial products:

1. They’re no more protective than soap and water

Theresa M. Michele, MD, Director of the FDA’s Division of Nonprescription Drug Products (DNDP), says: “Consumers may think antibacterial washes are more effective at preventing the spread of germs, but we have no scientific evidence that they are any better than plain soap and water. In fact, some data suggest that antibacterial ingredients may do more harm than good over the long-term.”

2. They may suppress the immune system

The immune system is the body’s primary defense against sickness and disease. As such, we all want to keep our immune systems healthy; oddly enough, antibacterial products may work against us in this respect.

In all fairness, the data on this is relatively sparse. However, if using soap and water is as effective killing bacteria and potentially safer in the long-run, why would we want to risk it? If no soap and water are available, the FDA recommends using hand sanitizer with at least 60 percent alcohol.

3. They promote bacterial resistance

Though diminutive in size, bacterial organisms evolve and adapt to their environment and reproduce like every other species. In this respect, overexposure to substances designed to eliminate them can have the opposite effect.

On a large scale, harmful bacteria that’s hard to neutralize can create a public health hazard. Extraordinary advances in medicine, including pharmaceutical drugs and vaccinations, has dramatically reduced the odds of a widespread health epidemic. Nonetheless, public health organizations, e.g., the FDA, CDC, and EPA recognize the importance of minimizing risk wherever found. Hence, the research into antibacterial (and related) products.

4. They’re little more than a cash cow

Consider this exchange between Ed Kavanaugh, president of the Cosmetic, Toiletry and Fragrance Association – an organization designed to “promote, aid, foster, develop and protect the interests of the cosmetic, toiletry and fragrance (industries),” and Robert Sharbaugh, an epidemiologist and chairman of the Association for Professionals in Infection Control and Epidemiology (APIC).

Kavanaugh: “Antibacterial products do not cause bacterial resistance. They kill germs, thus breaking the circle of infection.”

Dr. Sharbaugh wasn’t having it. “These products imply that they lower the risk of infection, which is blatantly untrue. There is a misbelief that if you use this, it will cut down on diseases like colds. That’s crazy because many of these diseases are viral in nature.”

Apparently, Kavanaugh and his cronies weren’t aware that bacteria and viruses are two different organisms. Call us crazy, but it’s probably safer to trust the scientists and doctors on a health issue.

5. We don’t know what they’re made of

Unless you’re a chemist, you’ve probably never heard of any of the 19 ingredients that the FDA has restricted.

You’ve probably never heard of chemicals currently being investigated, either. Benzalkonium chloride? Benzethonium chloride? Chloroxylenol?

Huh?

After releasing rules governing the sale of antibacterial products containing a laundry list of chemicals, the FDA requested information on hand sanitizers and other products that may contain harmful chemicals.

(Regarding hand sanitizers, the FDA concludes that these products – much like antibacterial soaps – are not superior to “thorough hand-washing.”)

As a result of the industry’s continuous assertions minus any evidence, “The Federal Trade Commission has (begun) cracking down on some manufacturers for making unsubstantiated health claims regarding products containing (germicides).”

The best idea? Wash your hands for 60 seconds with warm water. Most hand sanitizer products are okay, according to the FDA. Though, it’s still a good idea to look at the labels and understand what’s in the product.

(C)Power of Positivity, LLC. All rights reserved

https://www.youtube.com/watch?v=5Is-S9IzXN0

References:
http://abcnews.go.com/Health/story?id=117985&page=1
https://apic.org/
https://www.ctfa.org
https://www.fda.gov/ForConsumers/ConsumerUpdates/ucm378393.htm
https://www.fda.gov/iceci/enforcementactions/warningletters/2017/ucm561950.htm
https://www.federalregister.gov/documents/2016/09/06/2016-21337/safety-and-effectiveness-of-consumer-antiseptics-topical-antimicrobial-drug-products-for
http://www.mayoclinic.org/healthy-lifestyle/adult-health/expert-answers/triclosan/faq-20057861

16 Insomnia Home Remedies : Medication, Food And More

November 13, 2018 by Power of Positivity

Sleep is that golden chain that ties health and our bodies together.” – Thomas Dekker

Do you find yourself awake at night and sleepy during the day? You’re not alone. According to a recent Harvard study, nearly one in four Americans do not get enough sleep, and it’s costing them. Going without sleep is linked to weight gain, loss of cognitive ability, and even poor heart health.

Dr. Maiken Nedergaard, a professor of neurosurgery, says sleep acts as a “dishwasher” for toxins in the brain and body. Without it, you find yourself in much worse health. Luckily, there are many insomnia home remedies so you can take control of your sleep health.

Here Are 16 Insomnia Home Remedies

1. Drink Herbal Tea

Herbal tea is a fantastic way to curb insomnia due to its abundance of the antioxidant apigenin. According to a National Institute of Health study, apigenin is especially helpful in fighting cancerous compounds and tumor creation.

Herbal tea also:

Fights off the common cold
Reduces joint immflamation
Relieves stress

2. Take a Hot Bath

If you’ve ever needed an excuse to make time for a soak, this is it. Research shows that taking a warm bath or shower before bed is a fantastic way to combat sleeplessness and allow stress to melt away.

Dr. Bobby Buka, a dermatologist, says “Your skin releases endorphins in response to the soothing warm water the same way that endorphins are released when you feel the sun on your skin,”. Many cultures ascribe to the idea that hot water is healing for the body and soul, as evidenced by the Finnish love of the sauna, the Hamam in Turkey, or sentos in Japan. Take some wisdom from these ancient healing practices and fight restless nights the most relaxing way possible.

3. Try Melatonin

Melatonin is a naturally occurring hormone in the body. It’s integral in controlling when you wake up and when you fall asleep. Before the invention of electricity, humans typically slept when the sun was set and woke when it had risen.

In today’s world of near-constant artificial lighting, this isn’t usually the case. Melatonin comes in an over-the-counter pill form to supplement your body’s natural sleep regulation and can help when you have troubles falling asleep and staying asleep and need one of these insomnia home remedies.

4. Turn off screens

Phone screens, TV screens, and computer screens are some of the most detrimental things to your sleep health. The blue light that electronics emit, according to Harvard Health, is similar to the light from the sun and disrupts our natural sleep processes.

Banishing screens before bed can also help you:

Avoid anxiety
Mentally unwind
Create a relaxing routine

5. Nix caffeine

Coffee is the fuel that most of us run on, but do you often find yourself running out of gas in the evening and opting for more caffeine? This could lead to hours of poor quality rest.

A great insomnia home remedy is cutting out caffeine after 2:00 pm, or trying to go without for at least a week. This detox time can reset your natural clock and guarantee that you’re able to doze off at the end of the day and wake up feeling much better rested.

6. Eat Salmon

Who knew that sleeping better would be so tasty? Salmon is high in the omega-3 fatty acid called DHA. This vital fat is an integral component of the structural makeup of the heart and is naturally occurring in human breast milk.

DHA helps with restful and healthy sleep by promoting melatonin creation and overall holistic health. Salmon, while being a great source of DHA also has:

Protein
Vitamin D
Good fatty acids
Antioxidants that promote heart health

7. Use Lavender Essential Oil

Lavender contains terpenoids that relieve nervous tension when inhaled and is a great way to promote relaxation. Research has shown that tonics, salves, and even aromatherapy mixtures containing lavender work great for managing a lack of sleep at home.

Other maladies that lavender oil treats are:

Respiratory issues
Bacterial infections
Acne
Hair loss
Urinary disorders

8. Try St. John’s Wort tea

Even before the dawn of Christianity, healers have used this common weed to induce calm and even treat depression. Not only does the plant fight depression and improve mood, it also has been shown to aid with insomnia by calming the nerves and acting like a mild version of an anti-depressant.

German physicians, according to the American Journal of Natural Medicine, prescribe St. John’s Wort for sleep issues and depressants more often than Prozac, making it a medically viable at home treatment for anxiety and restlessness.

9. Use Stress Management Techniques

A large portion of people’s sleeplessness is caused by the high stress that modern living causes. It can feel like there’s always an email to answer, notification to check, or something else that needs to be done. Some common ways of managing stress can be done at home, without medical intervention. Some of these are:

Journaling
Yoga
Meditation

10. Drink Tea made from California Poppy

The California poppy is the beautiful state flower of California and packs some serious healing punch when brewed into an aromatic tea. The parts above the root of the flower are used to promote restful sleep and relaxation, making this insomnia home remedy a breeze.

This red-orange flower is only distantly related to its cousin, the opium poppy, and instead contains sedative alkaloids that aid in relaxation.

11. Listen to White Noise or Nature Sounds

There’s a reason people usually sleep so well during rain storms. A study from the journal Scientific Reports found that our brains produce calming chemicals when exposed to calming sounds, such as rain on the rooftop or a babbling brook.

A white noise machine or even a fan can be a great tool to block out the sounds that most of us encounter that can be detrimental to restful sleep.

12. Get to the Gym

It’s time to dust off those sneakers for this insomnia home remedy, because experts have found that maintaining a healthy exercise routine can help eliminate sleeplessness, depression, and also anxiety.

By consistently working out early in the day, you’ll be able to speed up your metabolism and regulate your circadian rhythm to find better, more restful sleep.

13. Drink a Cup of Warm Milk

If you’re not lactose intolerant, there’s nothing that takes you back to childhood like a small glass of warm milk to settle your stomach and send you right to bed.

A small glass of milk before bed not only cures heartburn and aids with digestion, but also contains tryptophan, a compound that aids in the creation of serotonin and melatonin, two chemicals that regulate healthy sleep.

14. Eat a Banana

Besides the potassium, bananas have curative use beyond preventing cramps. Next time you’re up late and wide awake, eat a banana and gain the benefits of magnesium.

Magnesium also helps with cramps, but is mainly known for regulating hormone balance and brain temperature. Bananas are high-carb alternate to bread or pasta. Carbs make you sleepy, but opting for a banana instead of something heavier will help you sleep much better as you digest.

15. Try Some Cumin

Ancient cultures used cumin for its curative properties a millennia ago. Ancient Greeks even went so far as to keep cumin on the table as we do with salt and pepper. Take some notes from them and incorporate this digestion aid into your diet.

Cumin helps you digest foods more efficiently, and in turn, helps you sleep better. Poor digestion is often a culprit of insomnia, so take care to eat long before bedtime and eat lots of healthy foods.

16. Incorporate Apple Cider Vinegar Into Your Diet

You probably hear about apple cider vinegar all the time, and believe this: the hype is real. Apple cider vinegar can:

Prevent cancer
Contribute to weight loss
Cut belly fat
Lower blood sugar
Kill harmful bacteria

In addition to these healing benefits, regularly ingesting apple cider vinegar can contribute holistically to sleep health by fending off sickness and helping you maintain a healthy body and digestive system.

Final Thoughts on Insomnia Home Remedies

Not getting enough sleep doesn’t have to be a life sentence. By using these 16 insomnia home remedies, you will be able to treat your lack of sleep naturally and finally feel well rested.

Good sleep is a holistic pathway to better health and is something we too often don’t make a priority. Make a change today and focus on your own health, starting with when your head hits the pillow.

https://www.youtube.com/watch?v=4DnhuvFMAAk

(C)Power of Positivity, LLC. All rights reserved

Does The Keto Diet Work For Diabetes? I Tried It And This Is What Happened

November 13, 2018 by Power of Positivity

Over the years, there have been a variety of diets that have overpromised and undelivered, placing those seeking to lose unwanted pounds back at square one. The ketogenic diet, however, is the antithesis of a fad diet; it has been proven to help countless people lose weight fast, but is it safe, especially for those diagnosed with type 1 or type 2 diabetes?

In this article, we will address whether or not a ketogenic diet is advisable for those with this disease and look at the results from several independent studies. Hopefully, by the conclusion of this article, you will have enough information to decide whether or not this diet is proper for you.

What is the keto diet?

For those unfamiliar with the keto diet, it is a diet that is predicated on a dramatic reduction in carbohydrates and keeping fats and proteins relatively high. Needless to say, some doctors express concern about this lifestyle. But lately,the diet started to take center stage as those with diabetes are turning to this diet to lose weight.

The difference between type 1 and type 2 diabetes

Now that we have a cursory understanding of the ketogenic diet, let’s focus on diabetes. Although many people have heard of type 1 and type 2 diabetes, it doesn’t mean they are familiar with the differences between the two chronic diseases, and there are a few key differences. Those with type 1 diabetes are unable to produce insulin. On the other hand, those with type 2 diabetes may find that their body doesn’t respond to the insulin they produce.

Also, there is a marked difference between how quickly symptoms appear in those with type 1 diabetes over those with type 2 diabetes. Those who have developed type 1 diabetes will experience symptoms over several weeks. Conversely, those with type 2 diabetes may not experience diabetic symptoms for years. Despite these differences, the one thing that is salient amongst those who have diabetes are the symptoms, including:

An increased need to urinate
Frequently feeling fatigued
Blurred vision
Always feeling thirsty or hungry
Cuts or sores that don’t heal

The keto diet and type 2 diabetes

If you have type 2 diabetes and you’re looking to lose weight, the ketogenic diet is not only safe, but effective. In a study overseen by Dr. Laura Saslow, an assistant professor of Behavior and Biological Sciences at the University of Michigan School of Nursing, those with type 2 diabetes that followed a ketogenic diet experienced an appreciable amount of weight loss and also enjoyed a 6.5 percent reduction in their hemoglobin A1c.

So what does this mean in layman’s terms? It suggests how those who followed a low-carb, high-protein, high-fat diet lost weight and managed to reverse their type 2 diabetes. Study participants were limited to a diet consisting of only lean meats and vegetables. It should also be noted that the study emphasized type 2 diabetes, as there is a stronger correlation between this variant of the disease and excess weight. Type 1 diabetes, although worthy of conversation, is a disease you are born with and is not as easily influenced by one’s weight.

The study

The study consisted of 25 participants, with 13 following the “plate method,” a diet consisting of grains, fruits, non-starchy vegetables, and low-fat dairy. The remaining 12 participants followed a keto diet. Those following the “plate method” filled half their plate with broccoli, carrots, peppers, and other non-starchy vegetables. They then filled a quarter of the plate with whole grains before filling the remainder with their choice of lean meats.

Regarding those following the ketogenic diet, their instructions were much more straightforward. They limited their non-fiber carbs to 50 grams. All study participants were in their 50s and were diagnosed with type 2 diabetes; additionally, they were each taking metformin, a medication designed to improve the body’s response to insulin, which is naturally produced in the body. Lastly, all participants were limited to 1,700 calories per day.

STUDY FINDINGS

At the end of the 32-week study, the ketogenic diet proved more effective than the plate method. The study revealed that those following the keto diet plan lowered their HbA1c to 6.5 percent. Each lost an average of 28 pounds. Of those on the “plate method” diet, none of the participants lowered their HbA1c low enough to reverse diabetes. Concerning weight loss, study participants lost an average of 6.6 pounds.

ketogenic deit

Why did participants on the keto diet do so much better?

The 1,700 calorie cap on the ketogenic diet places the body in a state of ketosis, a normal metabolic process whereby the body draws energy from fat stores instead of carbohydrates. The carbs did not make up a very large percentage of the participants’ total caloric intake. Thus, reducing carbs forced the body to turn to fat as an energy source.

The keto diet and type 1 diabetes

Similar to type 2 diabetes, a study reviewed the efficacy of a keto diet amongst those diagnosed with type 1 diabetes. In this case, however, the study was led by a Harvard research team. The study reported that those with type 1 diabetes had improved glucose control while losing weight. They accomplished those results with little to no side effects. The pool of participants for the type 1 diabetes study was far more significant, as participants provided clinical data online, which was substantiated through medical charts and feedback from the participant’s doctor. That aside, there were a total of 316 participants from various countries. They each had a type 1 diabetes diagnosis and took insulin to manage the disease.

STUDY FINDINGS

A low-carb diet did not produce the same favorable results detailed in the study involving those with type 2 diabetes. Indeed the low-carb intake seemed to have an adverse effect on many participants. They were unable to lower their HbA1c any lower than 7.2 percent. Also, the low-carb diet did not affect participants’ lipid profiles, as those remained unchanged. Future studies should assess the impact of a low-carb diet on those with type 1 diabetes. However, this may not be a viable option for those who have type 1 diabetes and are looking to lose weight.

What you should know before starting the keto diet

The findings detailed in these studies are compelling. However, further research must confirm the long-term effects of a ketogenic diet. The studies have not thoroughly addressed weight loss relative to blood sugar. Nor have they taken into consideration other components that may have contributed to a patient’s weight loss, says Dr. Michael Gonzalez-Campoy, medical director and CEO of the Minnesota Center for Obesity, Metabolism, and Endocrinology. Dr. Gonzalez-Campoy says that more extensive and randomized controlled trials are necessary before making a definitive conclusion on the diet’s efficacy.

Is a ketogenic diet right for you?

Deciding on whether or not to follow a ketogenic diet plan invariably comes down to the type of diabetes you have – type 1 or type 2. Those with type 1 diabetes should avoid this diet as the body’s buildup of acids and ketones may place undue stress on the kidneys. For those with type 2 diabetes, this diet may be worth considering if you don’t mind a significant calorie restriction.

Again, these studies were not large enough or randomized to the point where researchers could make a definitive conclusion. The data made available from these studies may be encouraging. But in the case of those with type 1 diabetes, this diet could be harmful. You should speak with your doctor if you are considering starting a ketogenic diet. They can assess your overall health and help you decide if a keto diet is right.

Are there any alternatives for the keto diet?

A variety of diets can help individuals lose weight, including the Atkins diet, Paleo diet, and many others. Still, very few are as beneficial in the face of type 1 or type 2 diabetes as the keto diet. If you desire to lose weight, you should practice portion control at mealtime. Furthermore, you must emphasize eating fresh fruits, lean meats, and vegetables instead of processed foods. Lastly, replace sugar-laden drinks with water, which contains no calories. By making these small changes, you will inevitably lose weight and improve your overall health.

15 Amazing Inspirational Quotes That Will Inspire You To Live Your Best Life

November 13, 2018 by Power of Positivity

Inspirational quotes are a dime a dozen. You can’t throw a rock on the Internet without coming across a list of quotes that were supposedly written by Buddhist monks who achieved nirvana while balancing on a bed of nails with their pinky fingers.

If you’re willing to wade through the silly stuff, however, there are genuinely inspiring quotes that can help you improve your outlook on life. You just have to figure out why you need them.

Are you hoping to snag a promotion or secure a new relationship? Do you want to boost your confidence for everyday affairs? Do you need a spiritual energy boost to get through a difficult time?

Think about your goals. Open yourself up to new ways of thinking. Then, grab a pen and jot down some of these inspirational quotes about life.

Here are some inspirational quotes to remember:

1. “You’ve been criticizing yourself for years. It hasn’t worked. Try approving of yourself and see what happens.”

It’s often said that the definition of insanity is repeatedly doing the same things but expecting new results each time. What makes you think that negativity will magically transform your life after years of causing you nothing but doubt and pain? Instead of treading down the same well-worn paths of self-recrimination, try to give yourself a fresh start filled with energy, enthusiasm and plenty of inspirational quotes.

2. “Attitude is a choice.”

From late-night insomnia to long-term heart damage, negative emotions can take a physical toll on your body (1). They can even affect your brain chemistry (2). On the flip side, positive emotions have been linked to everything from clearer skin to stronger immune systems. By staying optimistic, you can improve your health without changing a single thing about your diet.

3. “Be who you needed when you were younger.”

Inspirational quotes about life are often focused on the future, but this one asks you to dive into the past. What kind of help or guidance did you need as a young person? If the adults in your life failed you, what were their mistakes, and how can you learn from them? Try to create your new self with your old self in mind. Become the kind of person who would’ve reached out a helping hand to the struggling, self-doubting kid that you used to be.

4. “No matter how slowly that you’re moving, you’re lapping everybody on the couch.”

This is a common piece of advice in gyms and fitness centers; inspirational quotes can be a great way to motivate yourself for workouts. However, it can be applied to other things as well. Even if you can only take one class per semester, you’re still progressing further in your education than people who aren’t in college at all. Even if you can only save one dollar from your paycheck every week, you’re building a bigger nest egg than people without savings at all.

5. “If it’s important to you, you’ll find a way. If it’s not, you’ll find an excuse.”

Procrastination is one of the biggest obstacles that you’ll face in pursuit of your goals. It’s so easy to make excuses for bad habits and put things off for another day! If you’re serious about changing your life, however, you’ll need to figure out your true priorities. Do they involve working hard and making something of yourself, or do they revolve around binge-eating in front of the television for hours on end? A helpful hint: Don’t let Netflix decide your future.

6. “You’re under no obligation to be the same person that you were five minutes ago.”

Everyone has flaws. Everyone experiences moments of stress, sadness, anxiety and anger. However, you don’t have to cling to these things. You don’t have to wallow in your bad moods. Even if you spiraled into a negative head space for awhile, you can regain control of your emotions, read a few inspirational quotes of self-affirmation and move on with your day. You don’t have to wait until a new morning to start fresh.

7. “Don’t cling to a mistake just because you spent a long time making it.”

In the same vein as the above, it’s important not to get caught in cycles where you make bad choices over and over again to justify the other bad choices that you made previously. It’s called the “sunk cost” fallacy, and it means that you’ve invested so much time in a bad course of action that you feel like you have to see it through to avoid “wasting” your efforts. Don’t fall prey to this fallacy. When you realize that you’re on the wrong path, cut your losses and try something different.

8. “Have you ever loved someone so much that you would do anything for them? Make that someone yourself, and do whatever the [heck] you want.”

Spoken by a successful, high-powered lawyer in the television drama Suits, this is one of those inspirational quotes about life that can redefine your entire way of thinking. Instead of directing all of your goodwill towards friends and family members, hold a little back for yourself. You deserve care just as much as everyone else in your life. Treat yourself with the same kindness that you would want others to express towards you.

9. “Work until your idols become your rivals.”

This is one of those inspirational quotes for career success that can help you succeed in your chosen field. Don’t just dream of meeting your heroes. Dream of surpassing them. Dream of giving them a run for their money when you finally reach the same level of success. Make them take notice of you as a personal and professional equal rather than a simple fangirl or fanboy.

10. “Stop being afraid of what could go wrong, and start being excited about what could go right.”

A study from The Journal of Behavior Research and Therapy has demonstrated that positive thinking can reduce feelings of anxiety (3). Interestingly, the positive thoughts didn’t even have to relate to the worries of the subject. People afraid of failing didn’t have to imagine themselves succeeding; people who were stressing about their weight didn’t have to envision themselves looking thinner. They could focus on any kind of positive thought or image, and it still reduced their anxiety.

11. “Be kind. Everyone that you meet is fighting a hard battle.”

You might have noticed that many inspirational quotes about life are focused on self-improvement. This is completely normal, but don’t let it morph from “self-care” into “self-centeredness.” Empathy is still important even though you’re making your transition from a caterpillar to a butterfly. You’ll want the world to be a beautiful place when you emerge from your cocoon, and that means extending positivity towards others as well as yourself.

12. “Everyone who’s ever taken a shower has had an idea. It’s the person who gets out of the shower, dries off and does something about it who makes a difference.”

This is a helpful piece of advice for people with grand ideas that never seem to come to fruition. While there’s nothing wrong with dreaming big, you don’t want that to be the full extent of your endeavors. You want to turn dreaming into doing. The next time that you have a great business idea or an exciting thought for a killer date, don’t let it languish in your brain. Put it into the world with action.

13. “New beginnings are often disguised as painful endings.”

This is one of the most inspirational quotes from Lao Tzu, a renowned Chinese philosopher who is credited with creating the Taoism movement. It means that every change is an opportunity. Every cloud has a silver lining. Even if you’re moving away, getting laid off or going through a divorce, you can re-frame the negative ending as a fresh start in that particular area of your life.

14. “Deserve victory.”

This comes from a longer passage in the writings of Winston Churchill: “We cannot guarantee victory, but only deserve it.” While he was talking about the emotional heft of fighting Nazis, it’s also a sentiment that can be applied to self-improvement as well. You don’t want to get ahead in life by cheating on tests or throwing other people under the bus to advance your own career. When you finally reach a place of serenity, you’ll feel better if you earned it fair and square.

15. “Do more things that make you forget to check your phone.”

Some inspirational quotes about life are funny because they’re true. In today’s increasingly digital society, it’s the mark of a truly engaging event when you’re so absorbed that you don’t even think about tweeting or live-blogging it. A good goal for your life is to fill it with such exciting things that you never want to interrupt them to snap a selfie!

Final Thoughts on Inspirational Quotes

Inspirational quotes come in all shapes and sizes, but not all of them will speak to you on a personal level.

For example, some people respond to tough-love motivation while others prefer their inspirational to be the soft, gentle kind that forgives their mistakes. Neither of these are wrong! There’s no wrong way to be inspired.

At the end of the day, the most important thing is that your chosen quotes and mantras are genuinely motivating to you. Don’t be afraid to keep looking until you find a saying that makes you gasp, “That’s it! That’s what I need!”

https://www.youtube.com/watch?v=lVhLd8LiQDY

(C)Power of Positivity, LLC. All rights reserved

31 Positive Affirmations That Create More Success And Prosperity In Your Life

November 13, 2018 by Power of Positivity

Positive affirmations aren’t like the motivational quotes that you see all over Facebook and Twitter. Instead of trying to inspire you with grand statements, affirmations are often simple, self-directed things. They remind you that you’re good enough. They assure you that you can reach your goals.

Affirmations are especially handy if you’re trying to make something happen in your life. Whether it’s finding a job, starting your own business or just improving your efficiency at the office, affirmations can give you the power that you need to succeed.

Are you ready to embrace positive and productive thoughts? Are you open to this experience? Let’s get started.

Here are some positive affirmations that will help you achieve your goals:

1. “I have a plan of action to achieve my dreams.”

It doesn’t matter if your dreams are far away. It doesn’t matter if they’re still in the early “blueprint” stages. As long as you’re taking action to turn them from idle daydreams into real-world goals, you’re on the path to success.

2. “I am in charge of how I feel, and today, I am choosing happiness.”

Have you heard the story of the little boy and the two wolves? One was made of joy, gratitude and acceptance, and the other consisted of anger, greed and envy. When the little boy asked his grandfather which wolf was stronger, the grandfather replied, “The one you feed.”

3. “I am in the process of becoming the best version of myself.”

Some positive affirmations ask you to believe in yourself right away: “I am smart. I am special.” However, there’s also value in affirmations that are forgiving if you’re still a work in progress.

4. “My mind is like water. I will change and adjust as needed.”

Don’t dwell on your mistakes. Don’t get caught in the quicksand of old, outdated ideas. Open yourself up to change, especially when it relates to your career, and see what can happen when you’re willing to adapt.

5. “I recognize my own self-worth.”

This is a positive affirmation about success that acknowledges the fact that other people can be jerks. They might not realize your worth. As long as you do, however, you’ll stay on the right track for growth and accomplishment.

6. “I am solution oriented. All problems are solvable.”

A study from the Association for Psychological Science (APS) has shown that self-affirmations can improve our performances at work and school (1). They make us receptive to our mistakes and eager to fix them, so we’re better equipped to both recognize and move on from failure rather than wallowing in it.

7. “I can handle anything that comes my way.”

Think about it: You’ve survived everything that life has thrown at you so far. Why shouldn’t you be able to apply your grit and perseverance to future challenges as well? Believe in your ability to cope with tomorrow.

8. “My goals are getting closer to completion every day.”

Drink a cup of coffee. Cross something off your to-do list. Print your favorite positive affirmation about success and hang it on your wall. You’re making progress on your goals every day.

9. “I learn from the past, live in the now and plan for the future.”

It’s important to balance all three “tenses” in your life. You don’t want to get caught up in the ghosts of yesterday, but you don’t want to live with your head in the clouds of tomorrow, either. A well-balanced life accounts for both what’s ahead and what’s behind.

10. “I am rich in many ways that don’t require money.”

Your bank account might not look like Mark Zuckerberg’s, but there are other ways that you can enjoy wealth and abundance. Whether it’s the love of family or the satisfaction of a job well done, these feelings of fulfillment can nourish you and keep you moving towards your goals.

11. “I’m in control of how I react to others.”

You can’t always control how you feel, especially around a frustrating boss or willfully ignorant colleague. However, you do have control of whether or not you let these feelings dictate your actions.

12. “I let go of all that no longer serves me.”

Are your negative feelings helping you move forward? Or are they just holding you back? Let positive affirmations guide you towards a happier, more successful future where you’re able to let go of unproductive mindsets.

13. “I teach others to believe in me by believing in myself.”

You teach people how to treat you. By greeting challenges with energy and enthusiasm, you can instill the belief in your friends and colleagues that you’re a capable go-getter, and their confidence in you will bolster your own.

14. “I have the power to create change.”

You don’t have to be stuck in a rut. You can change your circumstances if you’re willing to work hard and accept the power within yourself to make things happen. This positive affirmation about success can lead the way.

15. “I am not a product of my circumstances. I am a product of my decisions.”

You are not your past. You are not your environment. Instead, you are the result of the blood, sweat and tears that you pour into self-improvement, so keep your eyes trained on the future and keep going.

16. “I can let go of old, negative beliefs that have stood in the way of my success.”

You’ll find that many positive affirmations are focused on adaptability. This is because the world is constantly changing, and people’s beliefs and value systems tend to change with it. Don’t be afraid to start over with a new mindset.

17. “I am constantly improving.”

Who cares if you’re not perfect? You’re getting better every day, and that’s what really counts. As long as you’re willing to keep walking on the path to success, you’ll reach the finish line at some point.

18. “I can never fail. Everything that happens contributes to me being better.”

The summit of success is often riddled with pitfalls. You’ll need to learn how to overcome them if you want to reach the top. Everything is a learning experience.

19. “I have great ideas and make great contributions.”

This is one of those good old-fashioned positive affirmations. It doesn’t try to be creative or say anything extraordinary. It just reminds you that you’re a worthwhile person with worthwhile ideas.

20. “Success is in my future.”

Studies have shown that positive visualization can improve cognitive function in the brain (2). If you see yourself achieving things, you make it more likely that you’ll actually succeed. Your brain will be hard-wired for it.

21. “My every desire is achievable.”

Think of the biggest, craziest dream that you can imagine. Then, realize that you can make it happen. It’s within your power to construct your own future. Isn’t it exhilarating?

22. “I will be open-minded and always eager to explore new avenues to success.”

This is a positive affirmation about success that will help you overcome feelings of doubt and indecision. Even if you didn’t anticipate going down a particular path, it’s important that you’re willing to embrace it as a new and potentially successful one.

23. “Success for me is an ongoing process. After one success, I focus on another.”

You got the promotion, launched the product, or beat your monthly sales goal. Don’t get complacent! Once you realize your limitless potential, you’ll want to keep your momentum going and accomplish the next thing on your list.

24. “The better you feel, the better you attract.”

We’re often defined by the company that we keep. If your friends aren’t feeding into your positive, transformative energy, it might be time to make new acquaintances. A good support system can make all of the difference in your life.

25. “I will not compare myself to strangers.”

This is a great positive affirmation about success when you feel like you’re lagging behind your peers. Everyone does things at their own pace. You’ll gain nothing by comparing your progress to other people.

26. “I refuse to give up because I haven’t tried all possible ways.”

There’s a famous saying by Thomas Edison: “I have not failed. I’ve just found 10,000 ways that won’t work.” Instead of regretting your setbacks, try to re-frame your thinking and turn them into opportunities for growth.

27. “I was born to be successful. It is my natural state of being.”

Don’t be afraid to be a little cocky with your positive affirmations. They’re in your head. No one else can hear them. It’s okay to be brazenly confident.

28. “I am making better decisions every day.”

Are you struggling to meet your goals? Don’t beat yourself up if your progress is slow. Whenever you make good decisions, you’re improving your life one day at a time. Incremental success is still success.

29. “I’m allowed to take up space.”

This mantra can be particularly helpful for women. We’re often socialized to shrink and make room for other people because it’s “polite,” but in reality, we’re just letting them squeeze us out of meetings and conferences. Try planting yourself in the room next time. Dare to take up space.

30. “I’m going to make myself proud.”

Have you ever accomplished a goal or had a dream come true? Do you remember that warm, glowing feeling that started in your chest and spread throughout your entire body? You can make yourself prouder than anyone else.

31. “I can. I will. End of story.”

There’s nothing more to be said.

Final Thoughts on Positive Affirmations

Positive affirmations aren’t magic spells. They won’t make good things happen to you. However, they can improve your joy, gratitude, confidence and self-worth to the point where you naturally attract success. So, at the end of the day… maybe they are a little bit magic.

Researchers Reveal 5 Essential Oils that Calm Anxiety and Relieve Stress

November 13, 2018 by Power of Positivity

Humans have used essential aromatic oils to treat various medical ailments for hundreds (perhaps thousands) of years. Using “essential oils” to improve one’s psychological state likely began in China. Of course, they did not have that modern label. Literature suggests that the essential oils predominantly treated general pain, sleep disturbances, and anxiety and stress.

“Although essential oils have been used therapeutically for centuries, there is little published research on many of them. However, this is beginning to change as more scientific studies on essential oils are conducted around the world.” – The University of Minnesota

The ancient Greeks and Egyptians, too, contributed to the history of aromatherapy by inventing new aromas, along with simple devices for manufacturing essential oils from plants, flowers, and other natural sources. The Egyptians discovered several scents still in use today. In Greece, the “Father of Medicine,” Hippocrates, might have practiced what we now know as aromatherapy for self-healing.

The word “aromatherapy” was first used in 1937 by French chemist Rene-Maurine Gattefosse. Gattefosse suffered severe burns and was interested in essential oils’ topical (“applied to the skin”) healing power. After Gattefosse healed his wounds using lavender oil, French surgeons began using essential oils to treat injured troops during World War II. Shortly after this period, the benefits of essential oils grew much more well known.

The popularity of aromatherapy is on the rise and is now one of the fastest growing complementary therapies in the world. Compared to modern medical treatments, aromatherapy and essential oil for sleep applications are inexpensive, relatively safe, and easily accessible. Couple these benefits with much research on the effectiveness of aromatherapy, and it appears that this alternative treatment will continue to gain acceptance – and a wide following.

In this article, we’ll talk about the research behind aromatherapy, and then discuss five essential oils that calm anxiety and reduce stress.

The Science of Essential Oils and Aromatherapy

“Research…on essential oils show positive effects for a variety of health concerns including infections, pain, anxiety, depression, tumors, premenstrual syndrome, nausea, and many others.” – The University of Minnesota

The U.S. – and some other Western countries – are quite skittish when it comes to “alternative” or “complementary” medicine. Much of this reluctance is attributable to the invasion of medicine by profit seekers, especially pharmaceutical companies. We’re skeptical if it doesn’t come in the form of a pill in a brown bottle.

Never mind that much (not all) of this skepticism is entirely baseless. In fact, you can find significant evidence – hundreds of peer-reviewed, double-blind studies published in prestigious medical journals – concluding that essential oils and aromatherapy do have certain medical benefits.

Here a few noteworthy studies:

– Per a study published in the journal Phytomedicine, researchers found that an oral lavender capsule, taken over a six-week period, reduced the symptoms of Generalized Anxiety Disorder (GAD) to a degree “comparable to a common benzodiazepine (lorazepam.)” Lorazepam, a potent but dangerous medicine, is one of the most commonly prescribed drugs for people with GAD and other anxiety conditions. (1)

– In a study published in the journal Letters in Applied Microbiology, researchers conclude that the natural topical essential oil called Polytoxinol – a mix of eucalyptus, tea tree, lemon, thyme, cloves, and alcohol – successfully prevents the buildup (called ‘biofilm’) of Staphylococcus aureus. Because it was researched and manufactured in Australia, some practitioners have taken to calling Polytoxinol “Australia’s gift to the world.” (2,3)

– A groundbreaking U.K. study published in the Journal of Clinical Psychiatry cites the effectiveness of lemon balm (Melissa officinalis) in reducing behavioral and psychological symptoms in dementia patients. The placebo-controlled study found that 60 percent of patients taking the active treatment form of lemon balm had their symptoms reduced by an equivalent of 35 percent. (4)

The 5 Essential Oils

Now that we’ve talked a bit about the history of essential oils and some of the research legitimizing their use let’s discuss five of the best essential oils for relieving stress and anxiety!

(Please note: we’ve included the Latin names of each to serve as a reference. When shopping for a product, look for the species in italics next to the English name.)

1. Lavender (Lavandula angustifolia)

Lavandula is a genus of flowering plants within the mint family. The 47 known species of lavender are native to and grow throughout areas of East Africa, Southwest Asia, the Mediterranean, and many parts of Europe.

By and large, commercial enterprises harvest lavender to manufacture the essential oil of lavender. Besides being used as a favorite fragrance, lavender has many medicinal properties, including its effectiveness as a natural anti-inflammatory and antiseptic. Among all essential oils, lavender is probably the most widely adopted and, consequently, the most well researched.

A growing amount of evidence suggests some species of lavender as effective in treating certain neurological and psychological disorders. Lavender oil (from the flowers of Lavandula angustifolia) is believed to act on the brain’s limbic system, most notably the amygdala and hippocampus. The amygdala is the brain area responsible for the “fight-or-flight” response, while the hippocampus, among other processes, helps with emotional regulation and mood stabilization.

In a study published in the journal International Clinical Psychopharmacology, researchers found that oral administration 80 mg per day of Silexan – a lavender oil preparation – significantly reduces the symptoms of both generalized anxiety disorder and subsyndromal anxiety disorder. Lavender was also found to relieve symptoms of sleep disturbance and restlessness in some patients. (5)

2. Rosemary (Rosmarinus Officinalis)

Native to the Mediterranean, rosemary is an evergreen shrub with needle-like leaves. Flowers of blue, pink, purple, or white sprout from the shrub. Commercially, the entirety of the plant’s make-up – flower, leaves, and twigs – are extracted for use. Due to its attractive appearance, longevity, and pest-resistant properties, rosemary serves as decorative landscaping. In the Mediterranean regions, people use rosemary to flavor food and make herbal tea.

Medicinally, Rosmarinus Officinalis is thought to improve sleep quality and potentially reduce symptoms of anxiety and depression via hormone regulation. A 2018 double-blind, controlled study of college-aged students, published in the journal Complementary Therapies in Clinical Practice, concluded that the essential oil of rosemary might also have cognitive benefits, mainly as a memory enhancer. (6)

3. Chamomile (Matricaria recutita)

Also referred to as German, Italian, and Hungarian chamomile, scented mayweed and wild chamomile, Matricaria recutita is the most commonly cultivated variety of the flower.

In a 2009 double-blind, controlled study, researchers found a “significantly greater reduction” in symptoms of depression for the M. Recutita group than the placebo group. Such findings are significant for both alternative medicine practitioners and patients, as anxiety disorders often exist in conjunction with clinical depression.

The authors of the study also note that the evidence present in the paper coincides with “previously observed anxiolytic (‘anti-anxiety’ activity)” from a study undertaken by a research unit at the University of Pennsylvania. (7)

Other medicinal uses for chamomile include gastrointestinal (GI) disorders, hay fever, hemorrhoids, inflammation, insomnia, menstrual disorders, muscle spasms, and rheumatic pain. (8)

4. Sweet Orange Oil (Citrus sinensis)

A “newcomer” compared to the other oils mentioned, sweet orange essential oil is growing in popularity among aromatherapists and alternative medicine practitioners. Extracted from wild orange trees, Citrus sinensis shows tremendous promise as a natural treatment for multiple conditions. One such condition includes post-traumatic stress disorder (PTSD) – a debilitating anxiety condition affecting around 8 percent of the U.S. population.

Cassandra Moshfegh, lead author of a 2017 study by George Washington University researchers, states, “…The orange essential plant oil showed a significant effect on the behavioral response…This is promising because it shows that passively inhaling this essential oil could potentially assuage PTSD symptoms in humans.” (9)

In another important study, published in the Iranian Journal of Nursing and Midwifery Research, women in labor who inhaled C. Sinensis reported a lower feeling of anxiety and stress than women who did not. (10)

5. Bergamot (Citrus bergamia)

Speaking of citrus essential oils, here’s another! Bergamot is a variety of orange. While roughly the same size as the orange fruit we knew well, bergamot comes in green or yellow. Bergamot has limited production and is not as widely available as other oils on this list. Coastal areas of Italy, Algeria, Argentina, Brazil, Morocco, Tunisia, Turkey, and parts of Southeast Asia produce this oil.

Multiple studies attest to Bergamot aromatherapy’s effectiveness in treating anxiety and stress disorders. In an 8-week trial study published in the journal Phytotherapy Research, mental health patients who inhaled C. bergamia in the waiting room of a treatment center reported more “positive feelings” than other patients. (11)

In another study, researchers aimed to compare aromatherapy methods. They specifically considered the inhalation of Bergamot essential oil with and without water vapor as a compliment. Researchers gathered and analyzed each participant’s cortisol (stress hormone) levels via saliva samples to accomplish this. Data analysis of the samples showed reduced levels of cortisol among those treated, interpreted as a clinical sign of lower stress levels. Besides collecting biological data, researchers issued clinical tests measuring mood state, anxiety levels, and fatigue. The results coincided with the cortisol tests in that participants demonstrated significantly improved mind states. (12)

Sources
https://www.ncbi.nlm.nih.gov/pubmed/19962288
https://www.ncbi.nlm.nih.gov/pubmed/15960752
https://www.ncbi.nlm.nih.gov/pubmed/12143909
https://www.hindawi.com/journals/ecam/2013/681304/
https://www.sciencedirect.com/science/article/pii/S1744388117304723
https://www.ncbi.nlm.nih.gov/pubmed/22894890
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2995283/
https://www.eurekalert.org/pub_releases/2017-04/eb2-oeo041217.php
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5434918/
https://www.ncbi.nlm.nih.gov/pubmed/25824404

High Protein Vegetables : Protein Rich Powerhouse For Weight Loss And More

November 12, 2018 by Power of Positivity

Introducing high protein vegetables into your weight loss diet might help you shed pounds. Research suggests that if you want to lose weight, you could benefit from higher amounts of protein than the standard dietary reference intake (DRI). Whether you’re a vegetarian, vegan, or an omnivore seeking to buff up your protein, you could enjoy the same healthful benefits from including more vegetables.

What is Protein?

Protein is one of your three macronutrients. Carbohydrates and fat are the other two. Twenty-two amino acids make up a protein; nine are essential since your body doesn’t provide them.

What does Dietary Protein do?

• Repairs muscles, bones, skin, and your hair
• Supports your hormones
• Provides your body with enzymes
• Keeps you satiated
• Has a thermal effect on your metabolism

Where to Find Protein

While this article will focus more on vegetables, you must understand that meat sources provide you with a complete protein that has every amino acid your body needs. Does this mean you should shun your veggies? Of course not. Vegetables provide far more nutrients than simply protein, including micronutrients, fiber, and essential vitamins. Plus, a high protein meat diet where vegetables take a backseat can introduce renal problems, such as kidney stones.

Vegetarians and vegans can still find plenty of plant-based protein sources to meet their body’s needs and weight loss goals, but they must combine multiple sources to make a complete protein chain. Variety will be a major factor for you.

Excluding tofu and edamame, you should also limit soy, especially those that mimic meat, as they contain large amounts of fillers and sodium. Soy can also disrupt hormone balances in women who haven’t neared menopause because it’s a phytoestrogen. However, studies do suggest that men who eat tofu can lower their risk for prostate cancer (1, 2).

How Much Protein Do You Need?

Be wary of hard and fast numbers, because your protein needs depend solely on your current weight. Plus, your body can tolerate more than the recommended 0.36 grams of protein per pound of your body’s weight, and the more protein you consume, the more calories you’ll burn (3, 4, 5).

You should note that while you’ll burn calories without carbohydrates and fats, you will lose some benefits to appetite suppression. As you make weight loss progress or your needs change, you’ll need to reevaluate your daily intake.

What are the Adverse Effects of a High Protein Vegetable Diet?

Few studies show adverse effects. However, if you’re body isn’t attuned to eating vegetables, your stomach and intestines might need some time to adapt. Gas, stomach upset, and bloating can occur, but these generally clear up quickly.

However, some studies have suggested an increase in kidney stones when following a high protein diet. Keep in mind that the study reflected a high protein meat diet, and in studies on high protein vegetables, researchers couldn’t replicate the adverse effects (6).

Protein and Vegetables For Weight Loss?

Eating high-protein vegetables gives you double the power over the scale.

First, protein is a natural appetite suppressant. This is due to protein’s ability to rev your production of hormones, including your hunger hormone. Second, vegetables are naturally lower in calories. Third, thanks to your hormones, you’ll also be jump starting your metabolism, which increases calories burned. By including high protein vegetables, you might eat less, feel fuller longer, and lose more weight because of your increased metabolic rate (7, 8,).

Diets That Adopt High Protein Vegetables:

• Vegetarian
• Vegan
• Pescetarian
• Paleo
• Keto
• Atkins/low carb
• Trim Healthy Mama (THM)
• Low fat
• South Beach
• Weight Watchers (any program)

Paleo, Atkins, and Keto style diets will have more restrictions, but you can include plenty of the plan-approved vegetables on the list below. THM followers will find most vegetables will work for the different meals; remember, you want to limit the beans and lentils and save them for crossover meals.

If you’re at the beginning of your weight loss journey and following a low carb plan, you’ll want to avoid the starchier vegetables since their carbohydrate counts will likely put you over your daily limit. Less limiting lifestyles can allow for these high protein vegetables for weight loss in moderation.

Who Else Can Benefit From High Protein Vegetables?

It’s easy for us to say everyone because no one should shun vegetables, and most vegetables contain a decent percent of protein per serving. On top of protein, the average person will get plenty of fiber and vitamins too. However, certain people will see a larger benefit that affects their overall health or wards off the body’s natural aging process.

The body loses muscle and bone as you age. It can be harder to maintain or rebuild your stores despite healthy diets and exercise. Consuming protein rich vegetables and other foods can slow or halt the progress because of the restorative effects of protein. If you have medical conditions that compound your losses, a diet consisting of high protein vegetables might alleviate symptoms, too. This might be different from what doctors used to believe or what you’ve heard, but it truly shows the evolution of science and medicine through study.

Bodybuilders generally use protein rich diets to increase their lean gains, protect their muscles from injury, and to heal if they’ve suffered an injury. They should aim for natural sources and avoid protein powders, which have little scientific or long term studies backing them.

Even a temporary high protein vegetable diet can also assist your body in repairing itself post-surgery or injury and help heal common bedsores in elderly bed-ridden patients.

Does Protein Protect Against Disease?

Studies show promising results that certain proteins and amino acids can protect you against osteoporosis. Because protein has a correlation in naturally rebuilding and strengthening your bones, you could use a high protein diet as one form of treatment or as a preventative measure (6).

In a men’s study, eating tofu lowered the risk of prostate cancer (2).

A diet rich in soy (excluding soy foods that mimic meat like crumbles and nuggets) can lower bad cholesterol and raise good cholesterol(3).

High Protein Vegetables For Weight Loss

• Spinach
• Sun Dried Tomatoes
• Alfalfa Sprouts
• Bok Choy
• Asparagus
• Mustard Greens
• Collard Greens
• Broccoli
• Brussels Sprouts
• Cauliflower
• Artichokes
• Corn
• Potato, baked
• Kale
• Peas
• Avocado
• Mushrooms
• Swiss Chard
• Okra
• Beets
• Pumpkin
• Yellow Squash
• Zucchini
• Acorn Squash

If beans will be your primary source of protein, you should add in other vegetables or mix types of beans to create a complete protein and ensure your body receives the nine essential amino acids. You want to nourish your body and not starve it. You can combine the sources in your meal (like these delicious vegetable bowls) or over the day’s meals. All plants contain protein, so you can be creative with reaching your macronutrient goal.

You might be thinking, “oh no, not another diet.”

This one is more of a lifestyle that adapts to your current lifestyle well and truly isn’t a diet unless you’re considering a full change from one diet to consuming only crunchy high-protein vegetables for weight loss. Going vegan can be hard for many people – even vegetarian can be difficult – whereas pescetarian (eats seafood but no other animal products) is less limiting; but, they are not impossible if your heart is in it.

The weight loss premise does have basis in medical study. Scientists found that protein has three important jobs in your body: increases your metabolism, balances hormones, and satiates your hunger.

When we tie in plant based protein to make up a large portion of our plates, we find a food that is naturally low in calories and contains only healthy fats (like in avocado). Plant protein is nature’s perfect diet food no matter what diet or lifestyle you follow. The bonus? Nothing on the list is expensive or unavailable in a common grocery market.

Food for Thought

Whether you’re consuming high protein vegetables for weight loss or for another health benefit, you must remember that serving size, moderation, and variety matter. Unless you’re also consuming a protein meat source, you will need daily multiple sources of proteins to make a complete protein.

Aim to receive all your protein from whole foods. If you must supplement, try Braggs Amino Acids or another unfermented soy sauce alternative to season your foods. It will provide a large portion of your amino acids to make your complete protein and can be useful for new vegetarians/vegans or anyone new to a high protein vegetable diet.

Avoid protein powders without knowing where the company sources their ingredients; these might contain less than stellar hidden ingredients, including cheap animal by-product fillers. Organic and plant-based powders are the cleanest options. Again, use this as a transition step. No long-term studies have been performed on protein powders and health.

Remember, you can’t overdose on high protein vegetables for weight loss, but if you do notice the scale is moving in the wrong direction, you can try to cut back on the starchier or higher sugar vegetables. Your macronutrients are about balance, and your optimal balance is personalized.

Most of all, eat your veggies and reap the internal benefits as much as any outward ones.

10 Hidden Reasons of Vitamin D Deficiency

November 11, 2018 by Power of Positivity

Experts warn that some 42 percent of American Adults are deficient in vitamin D. This percentage is considerably higher for Hispanics and African-Americans at 69 and 82 percent, respectively.(1)

Vitamin D deficiency traditionally revealed rickets, a skeletal disorder characterized by fragile bones, delayed or stunted growth, and deformities. Accumulating scientific research provides some evidence that a shortage of this vitamin increases the risk of numerous health conditions, including cardiovascular disease and cancer.

Functions of Vitamin D

It’s unique in that it is classified as – and functions like – a hormone. To be more exact, it’s is a prohormone. That’s because the substance converts to a hormone within the body. Chemical alterations to it take place within the kidneys, which release it as a hormone.

Vitamin D serves many important roles within the body, including that of controlling blood calcium levels. It also assists with calcium absorption and utilization. The calcium mineralization of bones, for instance, helps create and maintain healthy and strong bones.

This vitamin also blocks the release of the parathyroid hormone. This action is critical to bone health, as the parathyroid hormone soaks up bone tissue and increases the risk of brittle and thin bones.

It may also protect against infections and illnesses by bolstering the immune system. Additionally, some research suggests that this vitamin may:

Lower the risk of breast, colon, and prostate cancer
Prevent and treat diabetes, hypertension, heart disease, and multiple sclerosis
Decrease the risk of neuro-degenerative diseases, including Alzheimer’s disease, neuromyelitis optica spectrum disorders (NMOSD), and Parkinson’s disease. (2)

How do we get Vitamin D?

Our body’s primary source of vitamin D is sunlight. After (even brief) exposure to the sun, the skin begins producing it. We’ll discuss a bit more about the importance of sunlight exposure and correcting any deficiency later.

We also get the vitamin from food and supplements, which is absorbed by the intestines and transferred to the liver. The liver converts the blood supply of vitamin D into a form that can be freely circulated throughout the body. The kidneys, meanwhile, convert the vitamin supplied to it into calcitriol – a biologically-active form of “D.”

Proper vitamin D synthesis is critical to calcium absorption and reabsorption, which occur in the small intestine and kidneys, respectively. As such, the body needs a healthy supply of biologically-available forms of vitamin D. That’s because they help the body rebuild bone tissue.

Risk Factors

The risk factors of having a deficiency are classified into modifiable and non-modifiable (fixed) risk factors. Some known modifiable factors that increase the risk of developing vitamin D deficiency:

Body weight and composition
Improper sunscreen use
Calcium intake
Sedentary lifestyle

Non-modifiable risk factors include:

Non-white ethnicity (blacks and Latinos are at a much higher risk, as mentioned)
Older age
Being female
Diagnosis of inflammatory bowel disease or cystic fibrosis (possibly chronic kidney disease)

Researchers state that living in high-latitude, low-altitude areas also increases the likelihood of vitamin D deficiency as these parts of the globe are further from the sun.

Hidden Reasons of Vitamin D Deficiency

Besides non-modifiable factors, there is no legit reason for someone to have a “D” deficiency. It is probable that most people lacking in this vitamin are merely unaware of the problem. Most importantly, they may simply remain oblivious to the benefits of the vitamin. Contributing to the problem is the way vitamin D deficiency can “sneak up” on someone. On this note, here are ten hidden causes of vitamin D deficiency:

1. Lack of sunlight

FIrst of all, the sun is our primary source of vitamin D. Not getting enough of it is the leading cause of vitamin D deficiency. We need sunlight for healthy skin and a good metabolism. Despite the misinformation, proper application of sunscreen does not impair the skin’s ability to manufacture vitamin D. On the contrary; a good sunscreen can go a long way in preventing skin cancer.

2. Getting older

As we get older, the body loses some of its natural ability to synthesize vitamin D (not to mention other nutrients). Some older adults, for various reasons, spend more time indoors. As a result, they may not get enough sunlight to re-supply the body’s reserves of vitamin D. For these reasons, the elderly often need supplements.

3. Darker skin

As noted, Latinos and African-Americans are disproportionately affected by vitamin D deficiency. The reason for this is having a darker complexion. The chemical melanin, concentrated in upper layers of the skin, interferes with vitamin D synthesis when present in high amounts. Melanin is also responsible for the skin’s pigment, or color. Consequently, a deficiency is more widespread among the Latino and African-American demographics.

4. Kidney disorder

Consider this: only about one in ten people with a kidney condition are aware of it. Disorders of the kidney, including kidney disease, can create numerous health issues. One of these is a shortage of the vitamin. Furthermore, the liver produces proteins called fibroblast growth factor as the disease progresses. Thus, the reaction inhibits the body’s metabolism of vitamin D. For this reason, an individual who has problems with their kidneys should be more aware of the importance of getting enough of this vitamin.

5. Celiac disease

Celiac disease is characterized by an immune reaction to gluten, a type of protein in barley, rye, and wheat. Digestive complications brought about by celiac disease make it difficult to absorb enough nutrients, including the “D” vitamin. As with other illnesses listed here, celiac disease may serve as a double whammy because sufferers are more likely to stay indoors. Furthermore, an estimated 70 percent of those with the disease remain deficient in vitamin D.

6. Cystic fibrosis

Cystic fibrosis, a progressive genetic disease, leads to lung infections and difficulty breathing. Besides damaging the lungs, cystic fibrosis may also cause gut problems. Whenever the gut is affected, complications may arise in the proper absorption of fat. This, in turn, disrupts absorption of fat-soluble nutrients such as vitamin D.

7. Crohn’s disease

Crohn’s, an inflammatory bowel disease (IBD), may also interfere with vitamin D function. Intestinal inflammation hinders the absorption of vitamin D. Ulcerative colitis, which damages the colon or large intestine, is another IBD condition that may lead to a deficit of this vitamin.

8. Obesity

Fat doesn’t interfere with the body’s ability to manufacture or absorb vitamin D. Instead, excess fat in cells “sucks up” too much vitamin D. Therefore, this reduces the amount of vitamin D available for circulation to other areas of the body. Obesity is defined as having a body mass index (BMI) of over 30.

9. Gastric-bypass surgery

Gastric bypass surgery, a modern way of treating obesity, can complicate the function of the vitamin. That’s because the procedure removes a large part of the intestine. In turn, the process can impact the amount of “D” that the body absorbs.

10. Whipple’s disease

Whipple’s disease is an intestinal infection so named for the bacteria causing it – Tropheryma whipplei. This disease negatively affects the body’s ability to break down food components, such as carbohydrates, fats, and proteins. It also blocks the intestinal openings that take in nutrients. Therefore, it interferes with the absorption. Fortunately, the condition is quite rare.

Diagnosis and Treatment for Vitamin D Deficiency

People most often find they’re deficient in vitamin D via a blood test. The “normal” range is defined as 30 ng/mL. Anywhere from 20 to 30 ng/mL is considered “insufficient,” and less than 20 ng/mL is diagnosed as a deficiency. Treatment usually involves getting more of the vitamin through supplements or food (see below.)

Final Thoughts: Sources of Vitamin D

Individuals who are outside in the sun for between 10 to 30 minutes a day, several times per week, generally need not worry about a deficiency. The one exception to this rule can be found in people who live in parts of the globe where the sun likes to disappear for long stretches of time, or where the sun is far away.

If you have a skin condition that prevents you from acquiring enough sunlight, speak with your doctor about supplements. Food sources of “D” include:

Fortified dairy products
Fortified grains
Egg yolks
Fresh fish
Fish liver oils

The Institute of Medicine lists a recommended dietary allowance (RDA) of vitamin D as 600 international units (IU) for people aged 1 to 70. However, this amount increases to 800 IU in adults over the age of 70. Thus, most people can safely intake this amount. However, the “upper limit” (in medical parlance) is 4,000 IU per day. Some doctors may temporarily recommend over 4,000 IU for those with a deficiency.

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