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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 Don’t get caught in the quicksand of old, outdated ideas.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.

11 Signs You Have Second Hand Stress

November 11, 2018 by Power of Positivity

Stress is no joke. Anyone who has ever felt the pressure of a time crunch or a big project at work knows how damaging stress can be. But what happens when the stress isn’t even about you?

Secondhand stress happens when you are heavily involved in someone else’s stressful experiences. This is because the body tends to mirror the actions of those you’re surrounded by naturally. Emotions, too, are often mirrored.

This happens somewhat the same way that one catches other people’s yawns. You might also compare it to how you can feel palpable tension or how happiness is contagious. But secondhand stress makes you even more susceptible to their negative emotions.

The issue with secondhand stress is that you rarely ever realize you’re experiencing it until you’re in too deep. It’s important to notice when your anxious response starts so you can take a break. Let’s discuss some signs that you may have secondhand stress.

Here Are 11 Signs You Have Second Hand Stress

“The greatest weapon against stress is our ability to choose one thought over another.” – Unknown

1. You know you feel stress, but you can’t figure out why.

Secondhand stress doesn’t come from within yourself. This means that while you recognize that you’re under pressure, you’ll be confused because you don’t think there’s any reason to be stressed.

This usually means that although someone else is stressed, you feel it too. You’d be surprised how catching this emotion can genuinely be. According to psychotherapist and author Jonathan Alpert, if you’re not setting proper boundaries around you, letting people dump their problems on you, or having trouble saying no, you’re even more at risk of catching stress.

The danger here is that most people don’t think about their anxiety levels. They recognize it and move on, even when they can’t tell for sure why that negative emotion is there. As such, you’ll want to ensure that you take note of when it’s not you experiencing the stress but someone else.

2. You notice your colleague is obviously under a lot of stress.

Do you have a colleague who always seems to be tearing their hair out? Does this correlate with your anxiety? If that’s the case, you’ve found the person responsible for the secondhand stress you’re experiencing.

So what’s the best way to avoid this? After all, you have to see your colleagues pretty much on a daily.

Recognize the coworkers who tend to trigger that response in you. Awareness can help a lot in avoiding secondhand stress.
Once you know who the troublesome colleague is, start limiting your time spent with them. For instance, let them know you don’t have much time to discuss something.
Prepare yourself for the inevitable pressure so that you’re ready to manage it and prevent it from worsening.

3. You’re rushing through your usual work tasks.

A time crunch is one of the main reasons for stress. But when that time crunch is being hounded on you by a boss, colleague, or even a partner, their “downer” mood will likely spread. This means you must deal with unwanted secondhand stress on top of your pressure to meet a deadline.

If you have coworkers who tend to be very interested in planning and you haven’t been abiding by those ideas, be prepared to face some resistance. Their stress is going to be catching. Try speaking to them about balancing speed and what is possible.

4. You’re more pessimistic than you used to be.

No matter how optimistic you usually are, hanging around those who are constantly down and harmful will only bring you down. The troubling part is that this tends to happen slowly but surely, so you may not even notice it.

Pessimistic behavior often stems from having your positive thinking shot down. If you’re around someone who keeps turning away your optimistic attempts, their negativity might slowly grow on you.

If you suddenly find yourself more pessimistic than usual, take a step back and look at the situation. Why is it hard to practice positive thinking? Is someone squashing it down? Pay attention to your emotional changes and see if any external factors – or people – are causing them.

5. The stress you’re experiencing feels more dull.

We’re all pretty familiar with how stress feels. You might feel exhausted or debilitated when you’re experiencing this emotion yourself. But secondhand stress might seem a little different than that. It might feel distant from you, giving you the idea that it is less severe.

But don’t underestimate secondhand stress! It’s far from a positive thing! It can have all the typical effects of firsthand stress when you experience it for long periods, including:

Digestive issues
Cholesterol imbalance
Lack of sleep
Diet and appetite change
Anxiety

So even if the emotion doesn’t feel severe, or seems separated from you, don’t discount it! Stress management is always a good idea.

6. You’re experiencing brain fog.

While not an officially defined medical condition, brain fog is defined by symptoms and stress. These include the following signs:

Loss of memory
Lack of concentration or focus
Inability to think clearly
Disorganized, confused thoughts
Trouble voicing thoughts, feelings, or ideas
Mental exhaustion

If you’ve been experiencing these symptoms, take a look around you. They could be caused by someone you spend a lot of time around. Most of the time, a colleague might be responsible.

Why does this happen? When your brain picks up on stress, it starts to enter survival mode. These instincts require a lot of focus as they are designed to keep you ready for threats. Unfortunately, this also means your everyday cognitive function will suffer. These environmental cues prevent your brain from thinking clearly.

7. Your ideas are no longer original.

If a boss or coworker pushes you to complete tasks more quickly, this can be completely counterproductive. Instead of increasing your efficiency, you’re likely to stop being efficient altogether.

You also might find that you start churning out boring and unoriginal ideas. Your manner of completing tasks could grow tedious. As a result, your colleagues or employer will be even more annoyed with you, thinking you’ve lost your spark.

What is happening here is that the brain focuses on survival due to the high stress levels.
Creativity takes time and brain power, and it involves risks.
The brain doesn’t want risks for fear your anxiety will worsen, so it only presents you with monotonous concepts.
The brain will then become solely task-focused, messing up any creativity you once had. This is a key sign of secondhand stress.

8. Someone is experiencing stress at home.

Is your kid coming home from school laden with homework? Maybe their final exam is coming up? Or maybe your partner is stressed about their work? Perhaps a family member is going through a rough time?

When stress and negativity are inside your house, it can be challenging to escape it. Home is where you naturally feel safe and let your guard down. For this reason, stress permeating your humble abode can be challenging to avoid.

It’s important to allow your family member to cool off and process things independently. But if they tend to bottle things up, then they may not process their stress well. Try to encourage them to talk to you about what’s wrong to help alleviate their negative emotions. Helping them feel more positive can work wonders for the whole family.

9. You’re feeling more tired than usual.

If you’re always tired, you might be affected by secondhand stress. Maybe your friend has been high-strung lately or going through a bad break-up. Perhaps you’ve supported a family member through grief or complex work projects.

When you invest emotional time and energy into helping others, you might burn yourself out. Although being there for someone else in their time of need is a noble cause, make sure your own mental health is not suffering. It is alright to take a step back once in a while. It does not make you selfish! You can’t care for someone when you’re out of commission, too.

10. You unwittingly expose yourself to secondhand stress.

There are various things in everyday life – habits, routines, and other things you do – that could put you at risk. For instance, if you get email notifications regularly, they could be pulling your attention away from work. Notifications cause your body to experience a startle response that messes up your focus. If those emails have an annoyed tone from a coworker, then the secondhand stress gets even worse!

In addition, studies have found that just a few minutes spent watching bad news on the television will give you a 27% higher chance of feeling unhappy during the day. Your work may also become less productive, which might drive up your boss’s anxiety, too. Bad news, especially regarding tragedies, can cause you to feel more stressed out. Manage your habits well and prevent accidentally exposing yourself to stress.

11. You have standard stress symptoms but don’t feel stressed out.

Secondhand stress can be sneaky. Sometimes, you don’t realize you have it until you’re completely exhausted. This is because you might not openly feel the same things you experience during firsthand stress.

What you will notice, though, are other physical symptoms you might not realize are from extended pressure, including:

Digestive troubles or stomach pain
Difficulty sleeping
Drop in motivation
Headaches
Muscle pain
Lack of concentration
Exhaustion and fatigue
Irritability and snappishness
Anxiety

By recognizing these physical symptoms, you can attribute them to secondhand stress before it becomes too serious.

Final Thoughts On Signs You Have Second Hand Stress

Secondhand stress can be very taxing on the body. When surrounded by people who cause you to experience this issue, it can have terrible effects on your productivity, concentration, and positive thinking. Awareness of these signs can allow you to balance your emotions before it takes its toll on you. Caving in under your own stress is challenging enough – don’t cave in under someone else’s!

Eat These 15 Foods High In Potassium To Lower Your Blood Sugar Level Naturally

November 11, 2018 by Power of Positivity

Potassium is a mineral and electrolyte that assists in maintaining the appropriate pH levels of your body fluids. Proper pH levels of body fluids help your muscles to contract without pain, your heart to beat properly, and your brain functions to be at their peak. Hence, low levels of potassium can result in adverse impacts on your health.

According to research by the School of Medicine at Johns Hopkins University, low levels of potassium are associated with high levels of glucose and insulin. These traits are linked to both high blood pressure and diabetes. Hence, it is essential to consume potassium rich foods. Today, we focus on stabilizing blood sugar.

Here are 15 foods high in potassium to lower blood sugar level naturally:

1. Coconut Water

Coconut water is a well-known health drink. It is nutty and sweet but high in electrolytes and low in sugar. The body requires electrolytes for proper muscle and nerve function, hydration, and balancing pH.

One of these electrolytes is potassium, and consuming 240 grams of coconut water will offer 600 milligrams of potassium. This makes it one of the top foods high in potassium. Due to its rich content of electrolytes, coconut water is excellent for rehydrating after tedious exercise.

According to research, coconut water is more effective when compared to water, and this effectiveness matches that of sports drinks when it comes to rehydrating. Additionally, it leads to less nausea or stomach upset.

2. Salmon

Salmon is a very nutritious food. It is rich in omega-3 fats, high-quality protein, and numerous vitamins and minerals, especially potassium.

187 grams of salmon offers 683 milligrams of potassium. A diet comprising fatty fish is associated with multiple health benefits, like low risk of heart disease.

According to research, every 15 gram increase in fatty fish each day leads to a 6 percent decrease in the risk of chronic heart disease. The high potassium levels in salmon are significantly beneficial in maintaining a healthy heart.

3. Clams

Another great source of potassium is clams. 100 grams of clams offers 18 percent of the RDI. Clams also have high levels of other nutrients such as selenium, vitamin B12, and iron. They are also rich in high-quality proteins and omega-3 fats that are useful in combating inflammation and related infections.

4. Yogurt

Yogurt is an excellent source of potassium, riboflavin, and calcium. 245 grams of yogurt offers 11 percent of potassium’s RDI.

Since yogurt is a fermented food, it has bacteria that is useful to the health of the gut. Research also shows that yogurt is essential in controlling your appetite and maintaining your weight.

When shopping for yogurt, the best is the plain variety, since those that are fruit-flavored have a lot of sugar. In case plain yogurt is too tart for you, sweeten it with honey, nuts, or fresh fruit.

5. Avocados

Avocados are very nutritious, unique, and tasty. They are rich in monounsaturated fats that are healthy for your heart. They also have lots of fiber, vitamin B6, pantothenic acid, folate, vitamin C, antioxidants, and vitamin K.
Avocados are high in potassium, such that a medium-sized one offers 20 percent of the RDI for potassium. This makes avocados an easy option for meeting your nutrient requirements.

The high content of potassium, fiber, healthy fats, and antioxidants in avocados is responsible for their positive impacts on health. Research has revealed that avocados are essential to a healthy metabolism, weight management, and heart health.

6. Bananas

Bananas are a great source of potassium. A medium banana offers 12 percent of potassium’s RDI. Additionally, this delicious fruit has high levels of antioxidants, fiber, magnesium, manganese, vitamin B6, and vitamin C.
Ripe bananas have more sugar content than most fruits. But, green bananas are rich in resistant starch and low in sugar that may improve gut health and control blood sugar. Green bananas could also help to treat diarrhea.

7. Oranges and Orange Juice

Citrus fruits, especially oranges, are famous for being rich in vitamin C. However, they are also among foods high in potassium. A cup of orange juice offers 11 percent of the RDI for potassium.

Oranges are also high in antioxidants, thiamine, folate, and vitamin A. According to research, regular consumption of orange juice aids in meeting mineral and vitamin requirements as well as following a healthier diet. They also aid in preventing metabolic syndrome and obesity.

The high levels of antioxidants present in oranges aid in arming the body to combat heart diseases, inflammation, and free radicals. Together with potassium, vitamin D and calcium available in fortified orange juice may assist in improving the health of your bones. As compared to oranges, orange juice contains low fiber and high sugar amounts. Hence, it is better to stick to oranges for your potassium needs.

8. Tomato Sauce

Tomatoes and products like tomato sauce are part of the potassium rich foods, and 244 grams of tomato sauce has 17 percent of the RDI. Tomatoes are also rich in other minerals and vitamins like vitamins B6, E, A, C, and copper.
Moreover, tomatoes have essential plant compounds such as lycopene that aid in combating inflammation and decreasing the likelihood of getting prostate cancer. Research has also proved tomato’s ability to improve insulin resistance and blood vessel dysfunction along with an increase in good cholesterol and decrease in bad ones.

9. Swiss Chard

Swiss chard refers to a leafy green vegetable consisting of yellow and red stalks. It is one of the foods high in potassium; 175 grams of Swiss chard has 21 percent of the RDI.

In addition to potassium, the vegetable has 214 percent of vitamin A’s RDI and 716 percent of vitamin K’s RDI. It also has significant amounts of fiber, manganese, vitamin C, magnesium, and iron. Similar to other vegetables, Swiss chard is rich in antioxidants that assist you in protecting your cells.

10. Spinach

Spinach is a very nutritious vegetable that is among the potassium rich foods. 180 grams of prepared spinach offers 18 percent of potassium’s RDI. It also offers almost four times vitamin A’s RDI, ten times vitamin K’s RDI, about 90 percent of manganese’ RDI, and 30 percent of calcium’s RDI.

These nutrients are essential to your immune system, bone health, metabolism, and vision health. Spinach is also rich in antioxidants to aid the health of your cells.

11. Parsnips

Parsnips refer to white root vegetables that resemble carrots. 156 grams of the vegetable offer 12 percent of potassium’s RDI.

Parsnips also provide high levels of folate and vitamin C that are crucial for cell division, prevention of congenital disabilities, and tissue and skin health. Additionally, they have soluble fiber that assists in lowering levels of cholesterol.

12. Beets

Beets refer to a root vegetable that features a deep red color and a naturally sweet flavor. It is one of the potassium rich foods. 170 grams of beets has 11 percent of potassium’s RDI. The potassium aids to decrease heart disease risk and improve blood vessel function.

Beets also have high levels of manganese and folate. The pigment responsible for the deep red color is an antioxidant that fights inflammation and oxidative damage. Beets are rich in nitrates that improve exercise performance, blood vessel function, and high blood pressure.

13. Sweet Potatoes and Potatoes

White potatoes might not be the best nutrient-dense vegetables, but they are one of the most abundant sources of potassium. 299 grams of potatoes offer you 34 percent of potassium’s RDI.

While the majority of the potassium is present in the flesh, about 33 percent is present in the skin. Therefore, eating unpeeled potatoes offers most of this mineral.

Sweet potatoes are also among foods high in potassium. 180 grams of sweet potato offers 18 percent of potassium’s RDI. In addition to potassium, sweet potatoes and potatoes have high levels of manganese, vitamin B6, and vitamin C. 100 grams of sweet potatoes have almost four times vitamin A’s RDI.

14. White Beans

Lentils and beans are both excellent foods high in potassium. White beans are a top potassium source such that 179 grams of white beans offer 18 percent of potassium’s RDI. White beans also have manganese, magnesium, folate, iron, and thiamine.

Moreover, 179 grams of white beans offer 75 percent of fiber’s RDI. They are also rich in high-quality protein. The high antioxidant and fiber content aid in reducing the risk of diabetes and heart disease, improving colon health, and decreasing inflammation.

Research has proven that increasing the intake of potassium by 35 percent of the RDI each day reduces your risk of getting a stroke by 21 percent.

15. Prunes

Prune juice is another food high in potassium. A half a cup of prune juice offers 400 milligrams of potassium. Regular consumption of prunes can aid in improving the health of your bones. Prunes also have antioxidants for cell health and fiber to relieve constipation. Additionally, they have a lot of magnesium.

Conclusion

You don’t need to consume all these potassium rich foods to have sufficient potassium levels in your body. Consume a good combination of a number of these foods and spread them throughout your diet to ensure your blood sugar levels are low and you enjoy your diet as well.

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Every day is a day to shine. Shine on!

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

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

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

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

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

5. “I recognize my own self-worth.”

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

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

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

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

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

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

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

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

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

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

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

17. “I am constantly improving.”

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

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

20. “Success is in my future.”

21. “My every desire is achievable.”

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

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

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

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

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

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

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

29. “I’m allowed to take up space.”

30. “I’m going to make myself proud.”

31. “I can. I will. End of story.”

Final Thoughts on Positive Affirmations

The Science of Essential Oils and Aromatherapy

Here a few noteworthy studies:

The 5 Essential Oils

1. Lavender (Lavandula angustifolia)

2. Rosemary (Rosmarinus Officinalis)

3. Chamomile (Matricaria recutita)

4. Sweet Orange Oil (Citrus sinensis)

5. Bergamot (Citrus bergamia)

What is Protein?

What does Dietary Protein do?

Where to Find Protein

How Much Protein Do You Need?

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

Protein and Vegetables For Weight Loss?

Diets That Adopt High Protein Vegetables:

Who Else Can Benefit From High Protein Vegetables?

Does Protein Protect Against Disease?

High Protein Vegetables For Weight Loss

Legumes, which generally fall under the vegetable category

Food for Thought

Functions of Vitamin D

How do we get Vitamin D?

Risk Factors

Hidden Reasons of Vitamin D Deficiency

1. Lack of sunlight

2. Getting older

3. Darker skin

4. Kidney disorder

5. Celiac disease

6. Cystic fibrosis

7. Crohn’s disease

8. Obesity

9. Gastric-bypass surgery

10. Whipple’s disease

Diagnosis and Treatment for Vitamin D Deficiency

Final Thoughts: Sources of Vitamin D

Here Are 11 Signs You Have Second Hand Stress

1. You know you feel stress, but you can’t figure out why.

2. You notice your colleague is obviously under a lot of stress.

3. You’re rushing through your usual work tasks.

4. You’re more pessimistic than you used to be.

5. The stress you’re experiencing feels more dull.

6. You’re experiencing brain fog.

7. Your ideas are no longer original.

8. Someone is experiencing stress at home.

9. You’re feeling more tired than usual.

10. You unwittingly expose yourself to secondhand stress.

Rise and Shine On!
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