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Psychology Explains 5 Techniques to Let Go of Control

April 1, 2019 by Power of Positivity

Sometimes you just have to let go. We would all like to think that we have some amount of control over our lives. For some, the need for control seems to control them. Do you become anxious when your plans don’t follow the set pattern? Do you become angry when those you must depend on to fulfill said plans don’t perform as you expect? Are you forever disappointed in the outcome and fearful of the next setback?

If you are, maybe it’s time to let go of the need for control and learn to live in the real, imperfect, wonderful world of humanity. The truth is, no one can have control at all times, especially over the actions or reactions of others. The only person you can actually control is yourself. You can help relieve a great deal of daily anxiety and prevent those angry outbursts by learning how to let go of the need for perfection and embrace more creative outcomes.

It can be easy to fall into destructive patterns of thinking and reacting. You may begin to feel stressed, which leads to negative thoughts and eventually to negative, harmful behavior and unpleasant consequences. Relationships and employment opportunities may suffer as a result of anxious or angry outbursts. And your overall health may suffer from holding on to too much stress or anger. So let’s look at some ways to channel negative reactions into constructive ones.

Anger And Anxiety Techniques That Help You Let Go Of Control

Recognize the signs. Know your triggers.

There may certain triggers or even ‘pet peeves’ that seem to set off a chain of reactions over which you seem to have no control. Sometimes it may be someone saying no to your plans or ideas. It may be the necessity of having to wait. It could be overscheduling your time or overstretching your budget. Whatever the trigger, learn to recognize the signs of anxiety and anger beginning to manifest themselves.

Quicker breathing
Muscles tighten in shoulders
Clenched fists
Feelings of dread
Sweating
Nervousness
Trembling
Upset Stomach

Once you recognize the first steps down a path of destructive anxiety and anger, you can begin to change the outcome by learning how to let go of the need to control the external in favor of controlling the internal. Professional counselors and psychologists recommend a number of techniques to help you both initially and in the long run. You may find a combination of techniques that work for you. Here are some of the top suggestions.

1. Breathe

Take a moment and just think about taking deep, cleansing breaths. Sometimes this exercise can be accompanied by the tried and true practice of counting to ten. As the situation allows, close your eyes and allow your physical reactions to calm, so that you can think clearly and make wise decisions. Remember that you can only take one breath, and one step, at a time.

As a long-term technique, breathing can help you to recover from daily stress. Taking 15-20 minutes in a quiet place to just breath and release pent up anger and anxiety can help prepare you for a better night’s sleep so you can be ready to face the next demands with a clear mind.[1]

Breathing can also take the form of meditation. Quiet times of positive thought or prayerful attitude can be helpful for changing your overall state of emotional and mental well-being. Let go of pressing goals and demands practice mindfulness, allowing yourself to just…be. Sometimes positive quotes may be helpful as you breathe deeply in and out.

2. Take Care of Yourself

Many professionals will tell you that factors such as exhaustion, unhealthy relationships, demanding jobs, poor diet, and lack of exercise all have an impact on behavioral outcomes.
Take time to evaluate your lifestyle and make changes in those things you can control, such as diet and the time you set aside for sleep.

It may be necessary to let go of damaging relationships or find ways to separate yourself from a difficult co-worker. You cannot know or control the thoughts or actions of others. You can, however, make wise choices for yourself.

It is universally accepted among professionals that regular exercise is a huge stress remover. And a balanced diet along with avoiding excessive alcohol intake and recreational drugs can help give you the edge in dealing with difficult people, even when the most difficult person may seem to be yourself.

Allowing anxiety and anger to have free reign can, quite literally, be bad for your health.[2] Anxiety can contribute to many physical illnesses, so taking care of yourself and letting go of unneeded stresses is important for your sake and the sake of those you love.

3. Write It Down

While writing may not come naturally to everyone, the benefits of journaling, or at least making a list of the things you can and can’t control, can be liberating. For those who are willing, taking time to write several positive things about each day can help re-wire your thinking processes. A positive journal can provide a great pick-me-up on bad days and help you to let go of the tendency to dwell on the negatives.[3]

A good place to start may be, as stated above, to make a list of the things over which you do have control, such as your own health, appearance, and what you feed your own mind and emotions. You may add ideas of ways to promote your own physical, mental, and emotional health.

You may also make a list of triggers, such as things that make you feel anxious or angry, and ways you can change your reactions to these triggers. Write out goals for yourself that include how to let go of guilt and condemnation, both of yourself and others. Writing is a powerful thing.

4. Find Creative Outlets

Becoming too focused on just one goal or situation can lead to unhealthy emotional responses. Sometimes the best therapy is to take a step back and indulge in some creative outlet such as music, dancing, poetry, or drawing.[4] There is no need to feel guilty or think that your world will fall apart if you take time to relax.

Fans of Sherlock Holmes will remember his propitious violin as a means of thinking without thinking. Teddy Roosevelt was a brown belt in Judo, Emily Dickinson loved to bake, and Amelia Earhart collected stamps. Having a creative outlet to help you let go of immediate stress is not an unusual thing. In fact, you’ll in company with some of the best and brightest people in history.

Hobbies are a way to let go of stress and allow your body and mind to relax and recoup from unreasonable demands or the efforts to maintain control. Take time several days a week to participate in activities completely outside of the things that cause you anxiety. Learn how to let go of the demand to sacrifice sanity for immediate satisfaction of the desired goals.

Give in to just enjoying each day for itself. Take time for beauty, rhythm, and creative spontaneity. Sometimes the best things in life are the things over which we have absolutely no real control, just the ability to participate in the miracle of what comes next.

5. Cognitive Therapy

It may not always be possible to change entrenched behaviors on your own. You may consider short-term Cognitive Behavioral Therapy (CBT), to help jump-start necessary changes in thinking and behavior.[5] CBT is used to treat any number of cognitive disorders, including extreme stress or anger issues.

CBT can help you recognize and change automatic thought patterns that have negative conclusions. It can also help to pinpoint root issues such as low self-esteem. The therapy may help to address communication issues and social situations. CBT will help you set very specific goals and a plan to meet them.

If you feel you may need help to let go of destructive habits in thoughts and reactions, talk to your primary physician about the possible options for counseling and therapy. Just being honest about having anger or control issues is a huge step towards a healthier, more productive life.

Final Thoughts

Stress is unavoidable, so learning how to let go of the anxiety and anger that accompany it is important. If your most immediate reaction to stress is anger, it becomes even more important to find ways to circumvent acting out destructive behaviors. Remember that it is simply not possible to control every outcome of your life. But you can have control over your own thoughts and emotions.

Take time to breathe, to allow yourself to just be human. Learn to forgive and move on, and give yourself and others the benefit of the doubt. Re-evaluate relationships and employment that may contribute to negative thought patterns and anxiety. Don’t be afraid to take a chance at happiness. Don’t be afraid to be creative. This is your one and only life, so enjoy it today and work towards being the strongest you possible in the days to come.

Neuroscientists Explain How Music Can Lower Anxiety

April 1, 2019 by Power of Positivity

After a stressful day, nothing feels better than getting in the car and turning the radio on full blast to drown out the problems in our lives. For centuries, people have turned to music to lift their spirits when they feel sad or need to lower anxiety; in the modern world, music plays a more important role than ever.

Studies continue to show that music helps lower stress levels and results in decreased stress when faced with a difficult task. Without music, would life even be worth it? It’s difficult to imagine a world devoid of any kind of music; luckily, we can always put in our headphones and drift away into a different world.

If music helps you in any way, you’ll be interested to know why music can lower anxiety levels and bring about a sense of well-being.

Anxiety & The Modern World

Research from the 2013 National College Health Assessment examined data from 125,000 students from more than 150 colleges and universities. The study revealed that half of U.S. college students reported “overwhelming anxiety” in the past year. What’s more, one-third of college students said they had a hard time functioning in the last year due to depression.

Clearly, mental health among college students is a growing concern. It isn’t just people attending universities that are affected by the mental health epidemic. According to data from the National Institute of Mental Health, around 22.7% of 30-44 year old’s had anxiety in the past year. Here are more statistics about anxiety from the Anxiety and Depression Association of America (ADAA):

Anxiety disorders are the most common mental illness in the U.S.. They affect 40 million adults in the United States age 18 and older, or 18.1% of the population every year.
Anxiety disorders are highly treatable, yet only 36.9% of those suffering receive treatment.
People with an anxiety disorder are three to five times more likely to go to the doctor; they are also six times more likely to be hospitalized for psychiatric disorders than those who do not suffer from anxiety disorders.
Anxiety disorders develop from a complex set of risk factors, including genetics, brain chemistry, personality, and life events.

So, why the rise in anxiety and other mental disorders? Many scientists and researchers believe the age of technology and increase in choices may play a part.

In an article on The Telegraph, Rachael Dove writes her opinion on the matter:

“So, what’s going on? The rise of technology, overly-protective parenting and “exam-factory” schooling are among the reasons psychologists suggest for our generational angst. Another, brought up on multiple occasions by my peers and by psychologists I spoke to, is the luxury (as ungrateful as it sounds) of too much choice.”

Pieter Kruger, a London-based psychologist, says research shows that people who don’t have choices are actually more resilient because they feel they can blame life circumstances or other people if they make the wrong decision. However, if you’re given options, you feel that you can only blame yourself if you choose the wrong one. “We become much more obsessive because we want to make the right decision every time,” he says.

However, obsessing over making the right choices can lead to something called analysis paralysis.

This basically means we do nothing because the options available to us seem overwhelming. We get lost in the options and just can’t process so much information without feeling overloaded. When we finally do make a decision, we feel so exhausted from sifting through all the data and mulling over our options that we must retreat to our room for a few days just to recharge.

Added to this problem is the modern convenience of technology. Our 24/7 access to our smartphones and tablets means we can keep tabs on what our friends and family are up to at all hours. This can lead to something called “FOMO” – or “fear of missing out” if we have to go without access to technology for a period of time. We also tend to compare ourselves to friends and family, even if we don’t mean to, and this can increase feelings of anxiety and depression.

So, it seems that the anxiety epidemic can be partially attributed to endless access to technology combined with the luxury of choice. What can we do to combat anxiety, besides throwing away our smartphones and living in a remote jungle away from all the problems of society? The answer might surprise you.

“Without music, life would be a mistake.” – Friedrich Nietzsche

Neuroscientists explain how music can help lower anxiety:

While anxiety has been a part of human life since we arrived on this planet, modern life has caused a full-blown anxiety epidemic. Think of the dings, pings, rings, emails, texts, and social media notifications from our smartphones, plus increasing financial and career pressure. No wonder everyone feels constantly on-edge and filled with doom.

Modern therapies include medications, therapy, meditation, yoga, deep breathing, exercise, and other relaxation techniques. Of course, most people turn to pharmaceutical drugs or conventional therapy; after all, these are readily available and have a high rate of success. Of course, many people without good insurance don’t have these options, so alternative remedies such as meditation or yoga are still quite beneficial for anxiety.

Music therapy is relatively new, but research shows that it can decrease anxiety and depression, increase healing, help manage Alzheimer’s and Parkinson’s disease, and reduce symptoms of psychological disorders such as schizophrenia. While many different musical tunes can help lower anxiety, neuroscientists in the U.K. have found one specific song that can lower anxiety by a whopping 65%!

How was this miracle anti-anxiety music created?

Researchers at Mindlab International in the U.K. wanted to research what type of music induces relaxation the most. The study involved getting participants to solve a variety of puzzles (increasing stress levels) while hooked up to sensors. While solving the puzzles, participants were exposed to different songs. Researchers measured their brain activity, heart rate, blood pressure, and rate of breathing.

They found that one song in particular — “Weightless” — led to a 65 percent reduction in participants’ overall anxiety, and a 35 percent reduction in physiological resting rates.

Created by Marconi Union, the musicians teamed up with sound therapists to create a song that would induce feelings of relaxation. They carefully constructed harmonies, rhythms and bass lines, designed to slow the audience’s heart rate and lower blood pressure. In turn, cortisol levels would decrease as well.

In fact, the song works so well in reducing anxiety that many of the female participants reported feeling sleepy. This fact prompted lead researcher Dr. David Lewis-Hodgson to advise against listening to it while driving. Here is the song for your listening enjoyment:

If you find yourself feeling overly stressed or anxious, turn to this song for relaxation and anxiety relief. Music provides a free, easy way to destress and zone out from a long day of work or school. With the world’s stress levels at an all-time high, we owe it to ourselves to tune out of the demands of society. Just plug in to your own needs every once in a while.

Here are a few other natural remedies for anxiety:

Get plenty of sleep.

Sleep deprivation and an irregular sleep schedule can increase cortisol levels in the body. This means more anxiety for you to deal with. Make sure you go to sleep and wake up at the same time every day, even on the weekends. Also, have a sleep routine every night. Include things such as meditation, reading a book, taking a relaxing bath, or drinking your favorite flavor of tea. Make bedtime an enjoyable time that includes self-care and relaxation techniques.

Journal before bed.

Many of us stay awake with racing thoughts. Thankfully, this can be eliminated by writing down anything that troubles us before bed. If you get your worries out on paper, your mind will feel much lighter. You’ll find yourself better able to nod off to sleep at night.

Stay away from too much caffeine and alcohol.

Both of these can contribute to anxiety. For this reason, make sure you either reduce your intake or eliminate them altogether.

Exercise.

Obviously, exercise does more for us than just decrease anxiety. However, the fact that it’s another free (and possibly fun) option means you should keep this on the top of your list for anxiety-reducing techniques.

Eat a balanced diet.

Notice that we said “balanced” and not “rigid.” Treat yourself every once in a while to avoid totally falling off the wagon. Meanwhile, try to eat mostly whole, fresh foods such as fruit, vegetables, lean meats, grass-fed dairy, nuts, seeds, and grains.

Drink plenty of water.

Being dehydrated can lead to a slew of health problems, one of which is an increase in anxiety.

Closing Thoughts

We hope these tips help you to stay anxiety-free. Remember – any time you feel anxious, you can always plug in your headphones; pull up some relaxing music to tune out the world.

Scientists Explain 8 Things That Help You Wake Up Happy Every Morning

April 1, 2019 by Power of Positivity

Before diving into how to help you wake up happy, we want to ask… ”Are you an early bird or a night owl?”

As if there’s one of two ways to “feel” in the morning, “A” or “B.” As if the time of day were the only variable in a nigh-understood equation.

Let’s talk about Marcus Aurelius for a minute. Talk about someone who had every reason to hate mornings. Glossed as “the last of the five good emperors,” Aurelius had to contend – day in and day out – with deadly plagues, brutal wars, barbaric invasions, and a disloyal, traitorous political climate.

Nevertheless, the last good emperor was a kindly, benevolent ruler with a deep love for his people. What do you think the man had to say about the mornings?

“When you arise in the morning, think of what a precious privilege it is to be alive – to breathe, to think, to enjoy, to love.”

Considering what Aurelius – and millions of others, including in the present-day – had and continue to deal with on a morning-to-morning basis, do you think it’s at least possible for you to wake up happy and in a better state of mind? Bonus: You don’t even need to confront plague, wars, invasions, or political rivals!

Regardless of how you feel about the mornings, you can adopt a better mind. You can put yourself in a better state of mind and being. You merely have to, like Mr. Aurelius, believe in the possibility.

Regarding these points, we’re going to discuss the rationale behind the “morning person or night owl” debate. We’ll also lean on a bit of science to give you eight tips for waking up in a better mood every morning. Let’s do this thing!

(Important note: the writer is referring to the attitude – and other controllable factors – that people bring forth when discussing the topic. Medical or otherwise scientific reasoning is, for the most part, beyond the scope of the article. If the latter in any way describes you, consider seeking the advice of a trained professional.)

The Circadian Clock: It’s Everything

Most oxygen-breathing critters, including we homo sapiens, operate off of a 24-hour cycle called the circadian clock (or “circadian oscillator”). The circadian clock is a biological adaptation that evolved in living things as a response to living in the Earth’s 24-hour solar cycle. Our clock’s job serves cues that permit us to anticipate environmental changes.

There are a few theories as to what makes someone an owl or lark, which often plays a part in whether you wake up happy; they all have to do with your circadian rhythm. While it is beyond the scope of this article to reproduce these findings in detail, suffice it to say that it has everything to do with your genetic makeup and how your genome influences your circadian rhythm.

Fortunately, the genes that control circadian rhythm can be at least somewhat influenced by the environment. If you happen to fall more into the night owl category, there are some actions that you can take to feel happier when the sun begins to shine. To reiterate: your “morning or night genes” do have an influence, but they do not have the final say. You do. (Again, the caveat being some underlying medical or scientific trigger.)

So, what are these things that can influence your biological clock? Read on, friend!

8 Things That Help You Wake Up Happy

Here are eight science-approved ways to wake up a happier person:

1. Handle simple stuff the night before

This one’s rather simple, isn’t it? What rather mindless task do you slog through upon waking up? Do you spend too much time rummaging through your closet for something to wear? Are your car keys missing every morning because you don’t keep them in the same spot?

No need to keep hammering on this point. Remember, when it comes to making yourself a happier morning person, half of the battle is knowing what can be controlled. Lay out your clothes, auto-brew the coffee, hang up the car keys, and pack up your office supplies. Complete these simple tasks so you can direct your mind elsewhere when awake.

2. Adopt an attitude of gratitude

In the hustle and bustle that is the modern workday, it’s super easy to ignore our blessings. This near-universal human tendency isn’t the product of some character flaw. It’s just biology. Our bottom-up circuitry is wired to have us thinking one step ahead. (Damned amygdala!)

Instead, use the prefrontal cortex just a bit, and slow things down. Take a deep breath or five and bring to mind something for which you’re grateful. That’s right, in your attempts to wake up happy, adopt an attitude of gratitude.

A good practice: Keep your eyes closed when you realize you’re awake. Now, bring to mind the face of someone near and dear to your heart. Rest in your loving and grateful emotions for this particular person for a couple of minutes before going about your morning.

3. Use the right alarm clock (read: no smartphones!)

You’re partially correct if you guessed that this suggestion is all about not plunging down the rabbit hole of technology. It also happens that waking up to jolting noise may not be good for your heart. And unless you’re a really deep sleeper, such cacophony is probably unnecessary.

If you’ve never tried waking up without an alarm clock, give it a go. Waking up at the same time every morning may nullify the need for an alarm.

4. Practice some visualization to help you wake up happy

A fascinating fact about the human brain: it cannot tell the difference between what is real and “unreal” – at least on a subconscious level. What does this have to do with mornings? Everything!

If you can quiet your mind and get into a mode where you can picture yourself having a happy, productive, and successful morning, you will eventually find that your mornings are much more pleasant. As the genius neuroscientist Donald Hebb so famously said, “Neurons that fire together, wire together!” Rewire your neurons, baby!

5. Don’t “Eat the Frog” too early

Listen, if you find that tackling something difficult first thing in the A.M. works for you, go for it. The words “works for you” implies that this activity – whatever it is – manifests no worse than “neutral” feelings.

As should be apparent, shifting your mindset often involves switching up your routine. Don’t voluntarily do something just because you think you have to – at least not first thing in the morning. This change will help you wake up happy.

6. Get your sleep game right

Sleep deprivation is on the brink of becoming a public health crisis. Besides the potentially irreparable damage that lack of sleep does to the body, poor sleeping habits damage our mind-body equilibrium.

Clinically, there is a direct correlation between sleep deprivation and depression and other mental health conditions. Adopting a disciplined sleep routine can go a long way towards preventing such problems. Getting out before sleep deprivation is a must for anyone trying to improve their mornings.

7. Give yourself plenty of time

Put that new alarm clock to good use by setting it fifteen to thirty minutes early! Most of us unnecessarily stress ourselves by not allocating extra morning time.

If you don’t think that this slice of time will make any difference, ask yourself:

How much time does it take to find your keys when lost?
When the traffic is delayed, how late do you usually get into work?
What would you do if things went to plan and you had an extra fifteen minutes?

If you’re ambitious, try heading to bed a few minutes early. You should find that your mornings go much smoother. Also, notice how the simple act of getting up (and/or heading to bed) a bit earlier carries with you throughout the day!

8. Be mindful to wake up happy

Of all the prescriptions for morning woes, mindfulness is probably the closest thing to a miracle cure. For the uninitiated, mindfulness is the simple (though not easy) act of directing your attention to the present moment.

Mindfulness also involves allowing distressing feelings and thoughts to come and go without your interference or rationalizing. When you become a capable mindfulness practitioner, thoughts and feelings may arise in the morning, afternoon, or evening – when you’re at work, home, or in transit – and you’ll merely brush them off and move on.

Researchers Reveal Organic Diet Can Lower Pesticide Levels in the Body By 60% In Just One Week

April 1, 2019 by Power of Positivity

In recent years, people have become much more interested in following an organic diet since conventional fruits and vegetables are treated with pesticides and herbicides. While some studies show that the levels of pesticides in conventional produce are safe for human consumption, some scientists disagree.

In 2015, The IVL Swedish Environmental Research Institute completed a small study involving one family over the course of three weeks. They told the family to eat their normal food for the first week and then begin a strict diet of only organic food (meat, fruits, vegetables, and fish) for the next two weeks.

The family had to keep a daily food journal and give urine samples each day as well. While much more research is necessary to draw concrete conclusions, researchers made an important discovery.

Pesticide and herbicide levels fell significantly during the two weeks of only organic eating.

Another study published in the journal Environmental Research by researchers from RMIT University had similar results. Researchers found that switching to organic foods for as little as one week resulted in a decrease in pesticide levels in 90% of adults.

While some studies have shown that organic foods don’t have higher nutritional value than conventional produce, consumers don’t opt for organic solely for the nutrient content. They care about potentially harmful pesticides, herbicides, and fungicides used in the harvesting of conventional produce. While the EPA (Environmental Protection Agency) states that it is “confident that the fruits and vegetables our children are eating are safer than ever,” some research has found the opposite to be true.

Another peer-reviewed study showed the same results as the two above – that eating a 100% organic diet can significantly lower pesticide levels in consumers after just one week. Published in the Environmental Research, the study found out the following:

Switching to an organic diet significantly reduced the levels of synthetic pesticides found in all participants.

“This study shows that organic works,” said study co-author Kendra Klein, PhD, senior staff scientist at Friends of the Earth. “We all have the right to food that is free of toxic pesticides. Farmers and farm-workers growing our nation’s food and the rural communities they live in have a right not to be exposed to chemicals linked to cancer, autism, and infertility. And the way we grow food should protect, not harm, our environment. We urgently need our elected leaders to support our farmers in making healthy organic food available for all.”

The study took urine samples from four diverse American families in Oakland, Minneapolis, Atlanta, and Baltimore after eating a normal diet of conventional food for six days and then again after being given all organic foods for six days.

According to Friends of the Earth, the organization that carried out the study, the pesticide and pesticide metabolite levels detected in participants decreased by an average of 60.5% after just six days of switching to an all organic diet. Pesticides have been found to increase the risk of autism, cancers, autoimmune disorders, infertility, hormone disruption, Alzheimer’s, and Parkinson’s disease.

Here are some important discoveries made from the study:

61% drop in chlorpyrifos, a neurotoxic pesticide that can damage the brain, especially of children. This pesticide is linked to an increased risk of autism, learning disabilities, ADHD, and IQ loss.
95% drop in malathion, another neurotoxic organophosphate pesticide and a possible human carcinogen according to the World Health Organization.
83% drop in clothianidin, a neonicotinoid pesticide. Neonicotinoids associate with disruption of hormones, as well as attention and behavior issues, and have been linked to autism. They are also a main cause of insect population losses.
43-57% drop in pyrethroids, a class of pesticides linked to hormone problems and adverse neurodevelopmental, immunological, and reproductive effects.
37% drop in 2,4-D, one of two ingredients in Agent Orange. 2,4-D is among the top five most commonly used pesticides in the U.S. It is associated with endocrine disruption, thyroid disorders, increased risk of Parkinson’s and non-Hodgkin’s lymphoma, developmental and reproductive toxicity and other health issues.

“Everyone has the right to clean organic food. That is a human right,” said Tara, one study participant from Baltimore.

“This important study shows how quickly we can rid our bodies of toxic pesticides by choosing organic,” said Sharyle Patton, director of the Commonweal Biomonitoring Resources Center and co-author of the study. “Congratulations to the families who participated in the study and their willingness to tell their stories in support of creating a food system where organic is available to all.”

Here’s why organic foods are better:

1. Organic produce offers more nutrients per serving.

Studies have shown that organic produce provides greater levels of Vitamin C, iron, magnesium, and phosphorus than non-organic varieties. They also have lower nitrate levels and pesticide residues, as well as higher antioxidant content.

2. They boost your immunity.

While most farmers only give antibiotics to livestock when necessary, some farmers overuse antibiotics, which can lead to drug resistance. This means that, despite the antibiotics, the animals might get infections more often, which can then pass down to humans. Not only would this lower your immune system, but it could cause serious illnesses as well. Not to mention, small amounts of antibiotics can remain even after cooking or pasteurizing animal products, and these have the ability to lower your immunity.

With organic animal products and produce, however, you won’t have to worry about antibiotics or drug resistant bacteria.

3. They’re better for your heart.

Animal products from organic, grass-fed farms have higher concentrations of conjugated linoleic acid (CLA). CLA is a naturally occurring polyunsaturated fat that research shows can protect the heart, reduce body fat, and even lower the risk of developing cancer. Grain-fed cows have been shown to have an Omega-6 to Omega-3 ratio of between 5:1 and 13:1, which can cause heart disease, high blood pressure, and other health problems in humans. Organically raised cows and other animals have a much more proportionate amount of fatty acids, making their byproducts very heart-healthy.

So, should you go all-organic?

Really, it’s up to you and your current health and financial outlook. Of course organic products have higher nutrient contents and lower amounts of toxins that could pose threats to your health. Most people would choose to go organic if their budget would allow for it, but making a few organic choices can go a long way in improving your health.

Health is an investment, so if you want to reach your goals, replacing a few conventional products with their organic counterparts might be a wise decision. After all, if you don’t look after your health, everything else starts to fall through the cracks as well. To get you started,

you can use the Environmental Working Group’s (EWG) Dirty Dozen list. They update it yearly to show consumers what produce contains the highest levels of pesticides. This year’s list includes:

Strawberries
Spinach
Kale
Nectarines
Apples
Grapes
Peaches
Cherries
Pears
Tomatoes
Celery
Potatoes

Some key findings from their research:

More than 90 percent of samples of strawberries, apples, cherries, spinach, nectarines, and kale tested positive for two or more different pesticides.
18 different pesticides were found in multiple samples of kale.
Kale and spinach samples had, on average, 1.1 to 1.8 times more pesticide residue than other crops.

So, if you frequently buy any of the produce on the list, try swapping out a few items with organic produce to start out with. Many of the products on the list are seasonal anyway – such as pears, grapes, and peaches – so you won’t have to buy those consistently throughout the year. If you really can’t swing organic produce, you can also soak the fruits or veggies in a mixture of vinegar and water to wash off the pesticide residues. Also, you can simply peel off the skin of fruits, since most of the pesticides are on the outside.

They also released a list of the “Clean 15” for 2019:

Avocados
Sweet corn
Pineapples
Frozen sweet peas
Onions
Papayas
Eggplants
Asparagus
Kiwis
Cabbages
Cauliflower
Cantaloupe
Broccoli
Mushrooms
Honeydew melons

Here are some important discoveries from the cleanest fruits and vegetables:

Less than 1 percent of samples from avocados and sweet corn showed any detectable levels of pesticides.
More than 70 percent of samples from the above list had no pesticide residue.
With the exception of cabbage, all the other produce on the Clean 15 list had less than four pesticides.
Only 6 percent of Clean Fifteen samples tested positive for two or more pesticides.

Final thoughts

As you can see, eating organic comes with an array of health benefits, including lowering pesticide levels in the body, balancing hormones, increasing nutrients in the body, and even preventing cancer. Pesticides have been found in many studies to cause harm to the body, so limiting exposure to them is important for optimal health. Of course, you don’t have to stress out about going all-organic; just do the best you can, and your body will thank you!

Nutritionists Explain 9 “Healthy” Foods to Avoid

April 1, 2019 by Power of Positivity

In today’s increasingly health-conscious world, we have tons of new options for good alternatives to bad foods. But what if a lot of these weren’t actually as healthy as we’re lead to believe?

Unfortunately, clever marketing has us fooled into believing a lot of damaging food options are good for us. It’s important that you know what’s really healthy and what’s all a ruse.

Here’s How Nutritionists Explain 9 “Healthy” Foods To Avoid

1. Fruit Juices and Smoothies

Many people think that if fruit is healthy, smoothies and juices made from them should be just as healthy. But this isn’t the case. Supermarket juices are largely filled with a mix of chemicals that are artificially flavored and colored to taste and appear more appetizing. Worse still, they’re stuffed with sugar.

You can opt for 100% pure, freshly squeezed fruit juice instead – but it’s still not your best bet.
Fruit juice is basically fruit without fiber and a lot of the nutrients, which leaves only one thing behind – sugar.
Yes, it’s healthier sugar than the white, refined varieties, but it’s sugar nonetheless.
You should just eat the fruit directly.
The same goes for those green smoothies and juices touted by health nuts.

In fact, Registered Dietitian Nutritionist Ilyse Schapiro gives them to clients who need to put on weight, not lose weight. This is because your body starts getting ready to digest foods when it’s chewing. Drinking does not start this process.

Let’s put it this way – any type of fruit juice likely has as much sugar as a drink you consider to be unhealthy, so it’s definitely a “healthy” food to avoid. Your best bet is to drink unsweetened tea, seltzer, or, better yet, just water.

2. Vegan, Vegetarian, Gluten-Free, or Low-Carb Junk Food

Many people equate veganism with health. If a certain food is vegan, it’s probably good for you, right? After all, everything comes from a plant. Wrong! Just because something starts out as a plant, doesn’t mean it doesn’t end up bad for you – take potato chips, for example.

The same goes for low-carb snacks, such as the ever-famous Atkins bar. Take a look at the list of ingredients on the back and see if there’s any real food in there. It’s all artificial, and there’s nothing there that gives your body the nourishment it needs.

Then, there’s gluten-free food. Sure, eating less gluten can have positive results for many people. But junk food of this type is still made using refined forms of starch that have the same bad effect on glucose in the blood.

Unfortunately, the fact is that all processed food remains just that: processed food. They’re stuffed with bad chemical products that add no health benefits. Essentially, they’re just as bad as any high-carb, non-vegan junk food out there. Tacking on the word “gluten-free” doesn’t make junk food less junk-filled.

3. Seed and Vegetable Oils

Regular cooking oil has been pushed aside due to the fact that it is bad for the cholesterol, and this is a smart decision. But a lot of people have then redirected their attention to vegetable, fruit, and seed oils, such as:

Canola oil
Soybean oil
Grapeseed oil
Sunflower oil
Corn oil
Cottonseed oil

Why are we so accepting of these types of oils? Well, studies have shown that they have positive effects on cholesterol, lowering their levels in the blood. With that being said, this only occurs on a short-term basis.

Perhaps more crucially, it is important to note that blood cholesterol adds to the risk of disease, but isn’t actually a disease that needs to be stopped; it just has to be managed and balanced. This means that no matter how much lower these levels get after consuming veggie oils, these oils cannot completely stop the development of disease.

Further research has actually revealed that even though they help bad levels of cholesterol, seed and vegetable oils still increase the risk of developing conditions like cancer and heart disease. As such, they’re not nearly as healthy as we have been led to believe.

Vegetable and seed oils are still better than normal cooking oils, but they are still processed and therefore aren’t nearly as good for you as natural fats. Options such as olive oil, butter, and even coconut oil are much safer.

4. Agave Nectar

More and more people are becoming wise to the dangers of sugar. That’s why they’ve gone looking for possible replacements for refined granules. One such replacement is Agave nectar, which is a kind of syrup commonly used in “healthy” foods. It is touted as being natural and, therefore, safe for you.

Unfortunately, some elements of Agave nectar are worse than sugar. To understand this, let’s look at why sugar is bad for us. Sugar contains a lot of fructose; about 50% of it is made of this component. Fructose, in turn, is a type of compound that, when eaten too much, leads to metabolic issues. Some of those metabolic problems can become severe in time.

So, we know 50% of sugar is fructose. Meanwhile, high-fructose corn syrup has 55% fructose. But what about Agave syrup? Well, it has a whopping 70% at a minimum, and a shocking 90% at maximum. As such, it’s fairly safe to say that Agave nectar isn’t all it’s cut out to be.

Sure, Agave nectar is “natural” and less processed. But not all natural things are automatically healthy, and in this case, this natural option is much worse than the refined one.

5. Low-Fat and No-Fat Foods

Many years ago, some inadmissible evidence was taken as complete and utter fact, and a low-fat food trend began. Now, low-fat and fat-free foods sweep the world, filling our grocery stores.

But the truth is all evidence in relation to these claims has been totally debunked. In fact, healthy fats in reasonable portions have been deemed officially healthy and present a good number of positive benefits to consumers.

Unfortunately, bogus, incorrect non-science isn’t the only reason low-fat foods aren’t good for you. When natural fat is taken out of food, the food actually begins to taste stale or even downright awful. To compensate for this bad taste, companies began piling sugar into these foods.

The worst part is that you can probably guess what is much, much worse for you than fat. That’s right, it’s sugar. Eating low-fat foods can actually be totally and utterly bad for you and fill you with processed sugars!

6. Breakfast Cereal

If you walk down the cereal aisle of a store, you’re guaranteed to see a lot of boxes proclaiming their health benefits. They talk about having a low-fat content (which we’ve already discussed) and only whole grains.

This type of marketing is sadly very effective.
You need to see past that and turn the box around to look at the list of ingredients.
You’ll soon find that most listed items are sugars, artificial products, and processed grains that aren’t very good for you.

Ironically, the less a food screams about being healthy in its packaging, the more likely it is to actually be good for you. Breakfast cereals are made to taste good, so they’re likely going to be packed with sugar and refined ingredients.

7. Whole Wheat

Here’s something that might surprise you – a lot of whole wheat products aren’t really, actually made from genuine whole wheat. They’re made from fine flour, which is created from very pulverized grain.

Unfortunately, this isn’t much different from white or “normal” wheat. Some whole wheat breads share many properties with white bread, including their glycemic index. This means they can be just as bad for your blood glucose levels.

Pure whole wheat of the most genuine kind also comes with a host of issues.
Our modern wheat has evolved a lot since it was first invented and planted to be healthy.
At some point in the 1960s, wheat was modified genetically to produce a higher yield, reducing its nutritional value.

As a matter of fact, many modern wheat types, when compared to older ones, are simply worse for bad cholesterol and can lead to inflammation. Inflammation and cholesterol, in turn, lead to disease when left unchecked.

Does this mean no more wheat products for you, ever? Don’t worry! Get your positive thinking going. Of course whole wheat and other healthy grain products are still better options than their refined varieties. But don’t rely on their supposed health benefits too much – they should still only be eaten in moderation.

8. Dried Fruit

Many people looking to cut down on bad snacks turn to dried fruit. After all, they’re fruits, right? So they must be healthy. To some degree, they’re not bad. They’re packed with fiber that makes the digestive system happy.

But at the same time, dried fruit needs to be preserved in order to maintain a reasonable shelf life and be worth stocking in the store. In order to achieve this, sulfur is added, and plenty of sugar, too, which helps keep it preserved and adds to the taste.

As a matter of fact, there are around 3 times more calories in dried fruit as in fresh fruit, and as much as 20% more fat in some options. They don’t even have a lot of their original nutrients left! No matter what, your best choice will always lie with fresh fruit.

9. Frozen Yogurt

Froyo has been advertised as a healthy alternative to ice cream. But lots of people grab their heavily flavored frozen yogurt and add tons of unhealthy mix-ins and toppings, reducing any redeeming qualities to nothing.

So, what if you just don’t add toppings? Sorry, it’s still pretty bad. It’s packed with sugar and there’s little to no nutritional purpose to it. If you’re doing it actively to be healthy, it’s only going to make you miserable and provide no benefits at all.

The solution? Just eat normal ice cream, says registered dietitian nutritionist Yasi Ansari! Eat half a cup of your favorite flavor and enjoy your frozen treat. It’s practically the same as froyo at this point, and it’s actually satisfying and can help you feel sated on cheat days.

All you have to do is make sure it’s kept as a rare treat – and this is a good thing. That little treat can sate you, boost your positive thinking, and keep you focused on your healthy diet for the rest of the week.

Final Thoughts On Some “Healthy” Foods Nutritionists Explain To Avoid

False information has spread rampantly thanks to the Internet. That’s why so much incorrect advice is out there, including about what to eat and what to avoid. This list can help you differentiate between them.

Bummed out that a favorite healthy treat of yours was on the list? That’s okay! There are plenty of genuinely healthy food options out there that taste great and do the job just fine. Talk to your doctor or dietician or do a little research yourself, and see what works best for you.

Science Explains What Happens To Your Body When You Eat Jackfruit

March 31, 2019 by Power of Positivity

There are very few fruits that surpass jackfruit when it comes to tastes and health benefits. If you’re not already familiar with jackfruit, also known as jack tree, it is an exotic fruit commonly found in tropical regions and is part of the Moraceae plant family, which includes a number of popular fruits like breadfruit, figs, and mulberries. It is also worth noting that these fruits contain a flavor profile that many have described as a cross between apples, mangoes, and bananas. That aside, they offer an array of health benefits and contain very few calories. In this article, we will explore what happens to the body when one eats these tropical fruits and why they seem to be growing in popularity.

FIBER

Studies have shown that Jackfruit is an excellent source of soluble and insoluble fiber, containing as much as 1.5 grams of fiber per 100 grams serving. The fruit also produces a laxative effect, which helps to soften stool. All in all, a diet that includes jackfruit can lead to a cleaner colon while helping you stay regular. Basically, the fiber and laxative properties make it easier for the body to push stool through the intestines, which, in turn, improves digestive health and prevents constipation. Beyond that, the fiber derived from the fruit aids in keeping the intestinal tract clean and free of buildup.

JACKFRUIT BENEFITS AND ENERGY

The simple sugars found in jackfruit, specifically fructose and sucrose, are easily digested by the body. These simple sugars, also known as SAG (Slowly Available Glucose) are released slowly over time and helps stimulate energy production while reducing the fruit’s glycemic index. If you’re not familiar with the glycemic index, it is a system used to measure how quickly certain foods can spike blood glucose levels. Due to the fruits overall low glycemic index, it has become a favorite amongst those with diabetes as they are free to enjoy it without worrying about hyperglycemia and other diabetic complications.

JACKFRUIT BENEFITS AND EYE HEALTH

Not surprisingly, nutritionists and researchers have concluded that jackfruit can significantly improve eye health since it is rich flavonoids, phenols, and other antioxidant compounds. These combined compounds work to rid the body of free radicals, unstable molecules that can damage cells at the DNA level. To further put this into context, free oxygen radicals can contribute to retinal cell degeneration, which studies have shown is the leading cause of cataracts and macular degeneration. It is also worth noting that this fruit is rich in vitamin A, which is essential for cell growth, a strong immune system, and maintaining neurological function.

VITAMIN C

Similar to oranges and grapefruit, jackfruit is an excellent source of vitamin C, which plays a critical role in protecting the body against viral and bacterial infections. Vitamin C also supports white blood cell function, which helps to strengthen the immune system. To further illustrate this point, a single cup of this tropical fruit contains 20% of the recommended dietary allowance for vitamin C. This delicious fruit is also rich in phytonutrients, chemical compounds that protect against disease. It is also worth noting that jackfruit contains isoflavones and saponins, which are lignans that help to slow down the aging process and reduce cancer risks.

JACKFRUIT BENEFITS AND HEART HEALTH

In addition to vitamin C, studies show that a single serving of jack tree provides as much as 10 percent of the recommended dietary allowance for potassium. This is important since potassium is essential in regulating blood pressure and sodium levels in the body. That said, if the body becomes potassium deficient, sodium levels can increase substantially, which, in turn, causes damage to the heart as well as the arteries. It is important to note that potassium also plays a critical role in maintaining muscle function, balancing electrolyte levels, and regulating blood pressure.

JACKFRUIT BENEFITS AND NUTRITIONAL FACTS

Along with great taste, amazing health benefits, jack tree has an excellent nutritional profile. Studies show that a single serving of the tropical fruit contains the following nutrients:

155 calories
3 grams of fiber
3 grams of protein
40 grams of carbs

Jack tree fruit also contains the following recommended daily intake allowance for vitamins and minerals:

10 percent vitamin A
15 percent copper
16 percent manganese
11 percent riboflavin
18 percent vitamin C
15 percent magnesium
14 percent potassium

WHY JACK TREE IS IDEAL FOR THOSE STRUGGLING WITH DIABETES

For those with diabetes, finding great tasting foods that don’t cause blood sugar spike can be a challenge. In many cases, many people find themselves having to forgo many of their favorite foods. Jack tree, however, is a delicious fruit that boasts several properties, which are helpful in terms of blood sugar management. Also, the high amount of protein found in jack tree helps keep blood glucose levels from rising too quickly after consuming high-GI foods. Scientific studies conducted on mice also revealed that the leaf extract derived from jack tree can help reduce fasting blood glucose levels and stabilize blood sugar. However, more research is needed to confirm long-term effects. Nonetheless, the jack tree is a naturally low-GI food that is recommended by dieticians and nutritionist as a means of getting blood sugar levels under control.

WHAT MAKES THE JACK TREE FRUIT SO UNIQUE?

As a tropical fruit, the jack tree is in a class by itself in that it is edible ripe or unripe. Also, it can be added to sweet and savory dishes to enhance or completely change its flavor. The fruit pods and seeds are the most commonly consumed parts of the fruit; however, they can be hard to get to due to the short, spiky bumps of the fruit’s exterior shell. As far as the meat of the fruit is concerned, it contains a meat-like texture, which has made it very popular among vegans and vegetarians alike. Another unique characteristic of the jack tree fruit is its weight, which can reach as much as 80 pounds, making it the world’s largest tree fruit. Although the fruit is popular in Asia, it has been gaining a considerable amount of attention throughout the world, especially in the United States. Many believe that this is due to the fruit’s unique blend of flavors and impressive nutrition profile.

JACK TREE SIDE EFFECTS

While the jack tree is highly regarded for its many health benefits, there are some side effects worth noting. For example, the fruit is known to trigger an allergic reaction in people who normally struggle with birch pollen allergies. Some additional side effects include

Increase coagulation, particularly among those with blood disorders
Impaired glucose tolerance amongst diabetics
Sexual dysfunction amongst men

Also, the seeds found in the jack tree have been known to trigger an immunostimulatory effect, namely on patients who have undergone immunosuppression therapy or a tissue transplant.

INTERESTING FACTS

Now that we have a general understanding of the jack tree, let take a moment to familiarize ourselves with the history of this exotic fruit. While the jack tree can weigh as much as 80 pounds, the average weight is usually somewhere in the neighborhood of 10 to 25 pounds. Either way, this is a substantial fruit in terms of heft and overall size. In fact, a single jack tree is more than enough to feed an entire family. In addition to its unique taste and substantial weight, the jack tree is also characterized by a musky smell that some people may find off-putting.

Although the jack tree is very popular in Thailand and the Philippines, it is thought to have originated in India. According to the U.S. Department of Agriculture, the jack tree was at one time even grown in Florida; however, there are only a few trees that continue to produce the fruit today. As far as harvesting is concerned, the jack tree ripens at varying times throughout the year, depending on the region and climate where it is being grown. That said, the fruit can take anywhere from 3 to 8 months from flowering before it reaches full maturity.

Similar to tofu, the flesh from the jack free can take on the taste of different foods. Also, the flesh of the fruit is said to mimic that of chicken. These two characteristics of the jack tree, as well as its many nutritional benefits, have made the fruit especially appealing to both the vegan and vegetarian communities. Lastly, the jack tree has become increasingly popular in Vietnam as it is routinely used to feed lactating goats. Given its nutritional profile, it is believed that the fruit can help improve the health of not only the goat but also its offspring.

Get plenty of sleep.

Journal before bed.

Stay away from too much caffeine and alcohol.

Exercise.

Eat a balanced diet.

Drink plenty of water.

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Anger And Anxiety Techniques That Help You Let Go Of Control

Recognize the signs. Know your triggers.

1. Breathe

2. Take Care of Yourself

3. Write It Down

4. Find Creative Outlets

5. Cognitive Therapy

Final Thoughts

Anxiety & The Modern World

In an article on The Telegraph, Rachael Dove writes her opinion on the matter:

However, obsessing over making the right choices can lead to something called analysis paralysis.

Neuroscientists explain how music can help lower anxiety:

How was this miracle anti-anxiety music created?

Here are a few other natural remedies for anxiety:

Get plenty of sleep.

Journal before bed.

Stay away from too much caffeine and alcohol.

Exercise.

Eat a balanced diet.

Drink plenty of water.

Closing Thoughts

The Circadian Clock: It’s Everything

8 Things That Help You Wake Up Happy

1. Handle simple stuff the night before

2. Adopt an attitude of gratitude

3. Use the right alarm clock (read: no smartphones!)

4. Practice some visualization to help you wake up happy

5. Don’t “Eat the Frog” too early

6. Get your sleep game right

7. Give yourself plenty of time

8. Be mindful to wake up happy

Pesticide and herbicide levels fell significantly during the two weeks of only organic eating.

Switching to an organic diet significantly reduced the levels of synthetic pesticides found in all participants.

Here are some important discoveries made from the study:

Here’s why organic foods are better:

1. Organic produce offers more nutrients per serving.

2. They boost your immunity.

3. They’re better for your heart.

So, should you go all-organic?

Some key findings from their research:

Final thoughts

Here’s How Nutritionists Explain 9 “Healthy” Foods To Avoid

1. Fruit Juices and Smoothies

2. Vegan, Vegetarian, Gluten-Free, or Low-Carb Junk Food

3. Seed and Vegetable Oils

4. Agave Nectar

5. Low-Fat and No-Fat Foods

6. Breakfast Cereal

7. Whole Wheat

8. Dried Fruit

9. Frozen Yogurt

Final Thoughts On Some “Healthy” Foods Nutritionists Explain To Avoid

FIBER

JACKFRUIT BENEFITS AND ENERGY

JACKFRUIT BENEFITS AND EYE HEALTH

VITAMIN C

JACKFRUIT BENEFITS AND HEART HEALTH

JACKFRUIT BENEFITS AND NUTRITIONAL FACTS

WHY JACK TREE IS IDEAL FOR THOSE STRUGGLING WITH DIABETES

WHAT MAKES THE JACK TREE FRUIT SO UNIQUE?

JACK TREE SIDE EFFECTS

INTERESTING FACTS

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Us

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