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20 Ways To Sleep Better Naturally

December 23, 2015 by Power of Positivity

Most of us love it; all of us need it; and most of us don’t get enough of it: sleep. Despite the crazy number of studies and several handsome doctors on TV telling us about the importance of having a good night’s slumber, many are still guilty of bad sleep habits.

Consider this stat from the Centers for Disease Control (CDC): more than one-third of adults in the United States sleep fewer than six hours a night. Keep in mind that six hours is the absolute bare minimum recommended by health professionals. Adding to the CDC’s findings, the National Sleep Foundation (NSF) discovered a few other troubling statistics:

At least 40 million adults suffer from over 70 different sleep disorders (70?!?)
60% of adults report having sleep problems a few nights a week or more.
More than 40% of adults report severe daytime sleepiness interfering with daily activities.
Perhaps most troubling, 69% of children experience one or more sleep problems a few nights or more during the week.

These numbers are truly staggering, so much so that the CDC calls the lack of sleep in America an epidemic, something that some organizations have already done. Indeed, the reasons for this epidemic – in America and many other places in the world – is that there is still a lack of understanding and knowledge of why sleep is essential.

Here are just a few benefits of a good night’s sleep: improved concentration, better memory, fewer accidents, less stress, less anxiety, more creativity, longer life, improved overall performance, etc. And this by no means is an exhaustive list.

With that said, how can we sleep better? It’s unnecessary to load up on sleeping pills (probably), as there are numerous natural ways to get better shuteye.

Here are 20 ways to get better sleep naturally:

1. Develop a routine

Many (most?) of us are guilty of that well-deserved Saturday morning slumber (lowers head in shame). Sleeping in wreaks havoc on our ‘internal clock’, causing more sleep problems. Heading to bed simultaneously every night – including on weekends, holidays, etc. – helps establish and maintain our internal clock. It helps us sleep better by reducing the amount of tossing, turning, and waking up.

2. Exercise (at the right time)

Here’s a shocker, right? “What doesn’t exercise do?” is the more appropriate response. Researchers at Northwestern University’s Department of Neurobiology and Physiology report that once-sedentary individuals who implemented aerobic exercise four times a week improved their sleep quality from ‘poor’ to ‘good.’ It’s vital to ensure that we’re scheduling activity at the right time, as well. Working out late could negatively affect sleep since exercise releases a mix of brain chemicals that promote alertness. Work out at least three hours before bedtime to counteract this problem.

3. Eat and drink differently

Our sleeping habits should eliminate some items from our diets by a specific time. Cut out these treats by mid-afternoon: chocolate, caffeine, coffee, soda, and tea. Also, eat lighter in the evening, as a large meal delays digestion and interferes with sleep. The best idea is to make dinner our lightest meal and eat it a few hours before bedtime. Lastly, make sure to skip the heavy and spicy foods at night.

4. Don’t smoke or drink alcohol

Cigarettes contain nicotine, which is a stimulant. Stimulants cause feelings of alertness and anxiety in the brain – a bad combo when trying to sleep. A study at Johnson Hopkins University School of Medicine states that smokers are four times more likely to report not feeling as well rested after a whole night’s rest than nonsmokers. Also, stay off the booze, as alcohol creates a similar, stimulating response in the brain.

5. Lay off the electronics

According to a study by the National Sleep Foundation, every individual included in the study had used electronic devices (cell phone, tablet, computer, etc.) within an hour of trying to sleep. This habit is counterproductive to slumber since the light emitted from the device stimulates the brain, making it more difficult to drift off. A good rule of thumb is to stop using these devices about an hour before hitting the sack.

6. Keep it cool

It’s been discovered that warm temps are not ideal for a good night’s sleep. Keeping the thermostat somewhere around the 65-degree mark is more conducive to our body’s needs. While some may consider this a bit chilly, sleep experts recommend keeping it at this level while using additional bed covers and wearing heavier sleep attire for extra comfort, if needed. This practice effectively reduces our core body temperature, helping us drift off to sleep much more effortlessly.

7. Sleep alone

For those who are married, this doesn’t apply (although we need our own space). For those who are single, we shouldn’t be sharing the bed. Mayo Clinic performed a study in which they found that over half (53%) of people that slept with a pet experienced disruption in their sleep.

More than 80% of parents that slept with their children had multiple occurrences of waking up. The lesson is quite simple: dogs and kids do not make good slumber buddies. Try to keep those furry friends and adorable kiddies out of the bedroom.

8. Darken the room

It’s pretty standard sense stuff here, but light tells our body it’s time to wake up. Even low-light emitting devices such as a cell phone, computer, and night light can cause fluctuations in melatonin levels in the brain. Normal melatonin levels are essential to good sleep because they regulate sleep and wake cycles.

Simply put, darken the room as much as possible. Consider buying some black-out curtains if it becomes necessary.

9. Don’t force it

Forcing ourselves to try to sleep is worse than not getting any at all. The reason is that when we know, we’ve got to get our sleep but can’t, it creates feelings of anxiety and stress. We are not going to drift off when this is the case. A much better idea is to do something light, such as read a book (a paperback or hardcover), do some mundane chores put off, or maybe knit some gnarly crochet for the couch.

Okay, so knitting is not necessary…but indulge in some hobby until the eyelids become heavy once again. Then head back to bed.

10. Don’t nap during the day

Even a quick nap during the day could disrupt your ability to get a whole night’s sleep. Although a short nap can boost your brain function, studies show sleeping too long, over thirty minutes a day, puts you at risk of cardiovascular disease. So, if you feel you need a nap during the day, choose a shorter one rather than a long, drawn-out nap.

11. Try essential oils

Certain essential oils can improve your ability to relax and sleep better. Whether you use a diffuser or massage it into your skin, these essential oils can be beneficial to helping you get a good night’s sleep.

Chamomile oil: Chamomile is a soothing herb. It’s used in teas, and the oils encourage relaxation. Diffuse some chamomile oil into the air in your bedroom before bed. The floral aroma will give you a sense of calm as you get ready for bed. Chamomile is also suitable for healing wounds, providing digestive support, and reducing anxiety and depression.
Lavender oil: Also beneficial for sleep is lavender oil. Lavender promotes peacefulness. You can put a few drops of lavender on your pillow. As you smell the aroma of lavender, it relaxes you, so you ease into sleep. Lavender is also suitable for lowering your heart rate and blood pressure.

12. Let go of your worries

Try to let go of the worries before you hit the bed. Of course, you can’t eliminate all the things bothering you, but you can manage them, so they aren’t weighing you down. Try doing a couple of these things.

Write a list: Write down all the significant issues bothering you. When they’re written in black and white, they may not look as bad as you thought.
To-do list: Make a list of what you need to do the next day. Once it’s on paper, you can let go of thinking about them.
Try prayer: Asking God to help you with a problem allows you to let go of worries. Praying about a specific situation can free your mind from ruminating over an issue.

13. Get outside in the sunlight during the day

You have a natural clock that affects your hormones, body, and brain. It keeps you awake during the day and helps you sleep at night. Sunlight helps your body clock function well to sleep at night. People with insomnia improve their sleep by being exposed to 2 hours of bright sunlight. If you can’t get outside into the sunlight, buy an artificial sunlight lamp which gives you the same benefits.

14. Take a calcium or magnesium supplement

Lack of sleep is terrible for your rest. It can lead to health risks, such as:

High blood pressure
Heart attack
Diabetes
Stroke
Heart failure
Depression
Overweight
Lower sex drive
Lower immune system

Several supplements can help you relax and fall asleep. Magnesium and calcium improve your ability to sleep.

15. Find ways to relax

Incorporate relaxation into a pre-bedtime routine to help yourself relax—relaxation techniques, such as relaxing music, deep breathing, meditation, and visualization. Figure out which strategies that work best for you.

16. Have a good mattress and pillow

It’s easy to overlook something as simple as having a good mattress and pillow to improve your sleep. The benefits of a good bed are huge. It can improve your

Back pain
Back stiffness
Shoulder pain
Improve sleep

Invest in a new mattress at least every five to eight years. If you’re having trouble sleeping, a new mattress or pillow could be a simple fix.

17. Relaxing bath or shower

Another way to fall asleep faster is to take a bath or shower before bedtime. A bath or shower helps ease your body aches and pains, relax your muscles and help you relax. Some people say that simply bathing their feet in warm water helps them relax and sleep better.

18. Be sure you don’t have sleep apnea

If you have consistent sleep problems, you may want to get a check-up to eliminate health problems such as sleep apnea. Sleep apnea disrupts your breathing and can cause you to stop breathing during your sleep. If you snore a lot, you could have one of these sleep apnea conditions:

Obstructive apnea: The most common type of sleep apnea. It constricts your throat muscles so that they won’t relax.
Central apnea: This disorder happens in your brain, causing it not to send the right signals to your breathing muscles.
Complex apnea: This sleep apnea is a combination of obstructive and central sleep apnea.

19. Drinking too much water in the evening

If you drink a lot of water in the evening, it disrupts your rest because you need to urinate. It’s essential to stay hydrated, but try to consume most of your fluids in the morning and afternoon. Avoid drinking fluids one to two hours before you go to bed.

20. Your bedroom conditions

Does your bedroom face a busy street? Do the street lights light up your bedroom? These environmental things can affect your sleep. Think about ways to create a good bedroom environment, such as:

Blackout darkening curtains
A fan or sound machine for white noise
Quiet clocks
Clean, organized room

Researchers found that your sleep is disrupted by placing your bed incorrectly. They say this is because your body contains iron, which is attracted to the earth’s magnetic fields. If your bed is located so that your head is to the north-facing wall, your blood is pulled towards your brain while you sleep. They think this can lead to insomnia, nightmares, and even strokes in some people, especially the elderly.

Final Thoughts on Getting Better Sleep

Getting a whole night’s sleep improves your entire day. When you can’t sleep, it affects your brain and body function. Hopefully, if you struggle with sleep, one of these tips will help you. Whether you choose to take a calcium/magnesium supplement, use relaxation techniques, or change your bed’s location, you can enhance your sleep. If these suggestions don’t work for you, you may want to visit your health provider to ensure you don’t have a sleep disorder such as sleep apnea.

10 Signs Of The Wrong Relationship

December 22, 2015 by Power of Positivity

A close relationship with the right partner is important to your health and happiness. You want your relationship to be the right match for you, but sometimes the initial attraction isn’t enough to make a lasting partnership.

Tension, boredom, frustration, fear and anger are not emotions that you should be feeling often when you have a healthy romantic partnership.

Evaluating your feelings about the relationship is a good place to start when you’re not sure if it’s the right relationship for you, but here are 10 signs that it’s probably the wrong relationship.

10 Signs Your Relationship Is Wrong For You

1. You feel contempt.

Not being in love with your mate anymore is one thing, but feeling hatred or contempt for their behavior is a very bad sign for your relationship. Bitterness, resentment and fear are also painful negative emotions that are not part of a healthy partnership.

2. You blame each other.

Your partner blames you for the way things are in the relationship, but you’re blaming them at the same time. It’s likely that you both share some responsibility for the way things are.

You can read more about how accusations are harmful for a relationship here.

3. You are very different people.

Your partner likes to sit and watch TV all day but you’d rather be out socializing with friends. If you have very different interests, one of you is going to feel let down when their needs are not being met. Major personality differences can lead to conflict in a relationship.

When you met, you felt a connection, but now that you’ve learned more about each other, you just don’t have the same things in common anymore. Couples have an easier time if they share similar backgrounds, culture, beliefs, education and economic status.

You can read more about the importance of having similar backgrounds here.

4. You aren’t acting like yourself.

If you’ve changed as a person since you began this relationship, and it’s not for the better, it’s a sign that your relationship is wrong for you. Ideally, your partner would help you to become a better person. If you are declining in health, determination, focus, or emotional well-being, it is probably time to look for another partner who can provide a more fulfilling bond.

5. You’ve lost interest.

Your partner tells you about their day but you didn’t really hear them because you’re just not interested. If you or your partner has stopped listening, it’s a sign of a communication problem. This is easily fixable if you work on active listening with your partner, but maybe you don’t want to make the effort.

6. You have different goals.

When you met, you talked about your future together. You made plans for your living arrangements and how you would share financial responsibility in the relationship. Maybe you talked about having children or your career goals. If things have changed and your partner no longer shares your dream, it’s a sign that this relationship is not going to have a future much longer.

7. You have relationship fantasies involving other people.

Emotional cheating is still cheating. If you’ve found yourself envisioning a better life, even if it’s with a fictitious romantic partner, it’s a sign that you are not fulfilled by your current relationship.

Talking to a potential romantic partner about your relationship problems when you feel like you can’t talk to your partner about them is a sign of broken communication in the relationship. You should be able to tell your partner what’s upsetting you. Working it out with someone that is a possible romantic partner means that you are seeking an understanding connection with someone else.

8. You don’t want to be intimate.

You’ve stopped touching, kissing and cuddling like you used to when your relationship was new. You lie in bed away from each other. Sex isn’t interesting to you anymore and you aren’t likely to initiate anything intimate with your partner.

9. You don’t trust each other.

Trusting your gut when something doesn’t feel right is smart. If you’ve just got a feeling that your partner is hiding something from you, it might be a sign that you either need to confront them about it or move on. Distrust in a partnership leads to accusations.

You can read more about how a lack of trust can hurt a relationship here.

10. You aren’t making an effort.

In a study of married couples at the seven year mark, couples who reported being stuck in a rut and very rarely did anything exciting together also reported very low satisfaction in their marriages nine years later. Boredom in a relationship now can cause significant unhappiness later.

When it comes to doing anything new and exciting together, you or your partner don’t want to make the effort. And that’s understandable if it’s the wrong match. Why invest time and money in this relationship if it’s wrong for you?

When you’re at a breaking point and have decided that something must change, you can ask your partner to work with you to make things better. You can also seek the help of a professional couples counselor. Or, you can trust your gut and get out of a bad relationship before it causes more emotional harm.

5 Times You Need to Speak Up For Yourself

December 21, 2015 by Power of Positivity

When we commit to living our best and most authentic life, chances are not everyone around us will agree with the choices we make. We’re going to have family, friends, and even colleagues challenge us because they don’t understand or agree with the path our life is taking.

Conformity and silence is a typical human behavior that drives many of our actions. We all want to belong, and the best way to belong is to make sure everyone else likes us.

But even in the most strict societies, there are always groups that aren’t afraid to speak up. They think differently, believe differently, and want different things. It’s the actions of these groups that often prompt change in the bigger society.

Sure, there is some risk when we decide to speak up for ourselves. But if we want to be truly happy and live our best life, that risk is worth taking.

Here are 5 times speaking up for yourself is worth the risk.

When Your Success Is At Stake

Successful people challenge the norm, question the status quo, and create their own rules. They do it respectfully, but they refuse to categorize because they are too busy creating their category.

Successful people trust their intuition and follow their gut instinct even when it seems crazy on the surface. They tune into their higher self and their inner wisdom. That is how they can stay the course, even when faced with opposition.

Success means different things to different people, but one thing successful people have in common is they broke away from the crowd, took a risk and persevered. They believed so strongly in their mission that they were able to put aside the naysayers and step into their truth. At some point in their journey, successful people had to trust enough to go against the grain.

When It Prevents You From Learning

Being comfortable and content in your life and with your friends can dampen your curiosity. Without curiosity, our natural quest for learning subsides.

The problem lies in the fact that we like to learn with others and if the others around you aren’t interested, it is necessary to forge a learning path on your own.

Learning is important for our continued personal growth and evolution. Once we make the commitment to honor our natural curiosity, we will often find others that are walking the same path. It is rare that an individual learning quest stays solitary for long but taking those first steps against the fray will open new doors.

When You Are At Risk of Stifling Your Creativity

Thinking like everyone else restricts the creative energy from flowing freely. In fact, there are studies that show existing knowledge can block creativity. When we immerse ourselves in a culture and become so closely linked with it, we will find ourselves searching for inspiration. And that inspiration often comes at the hand of something new.

That is why stepping out of our comfort zone is great for generating new ideas and new thought. Stepping out of our comfort zone, however, is scary because it is going against what we know and what is comfortable. Our source of creativity lies in the unknown and to get there we must not be afraid to speak up for ourselves.

When Your Beliefs Are Questioned

When we begin to speak up for ourselves and live from our truth, it becomes clear who around us has similar values and who doesn’t. Initially, maintaining these relationships can be challenging because we want to share our beliefs with the people close to us. It is not uncommon for others to show a disinterest in being exposed to new points of view.

Stepping away from the crowd and their combined beliefs is hard to do because it can possibly mean the end of a relationship. And while our head knows that any relationship worth having supports our values, our heart has a hard time letting go.

It’s those first steps away from the crowd that will allow you to attract people who are like-minded and share in your values and beliefs.

When Your Gut Tells You To

If we are truly following our intuition and listening to our gut then we’ll know when it’s time to speak up for yourself. This usually happens when we have seen personal growth that has led us down a different path than the crowd. The crowd as a collective may not be serving your needs any longer and your intuition is often the first to enlighten you.

The key message here is when you are comfortable living in your truth and as your authentic self, taking the risk to speak up for yourself becomes less risky, the more secure you are in your reality.

Listen to your gut and use it to guide you to new opportunities that will allow you to stand strong in your beliefs and foster your continued personal growth.

5 Things You Shouldn’t Be Afraid To Do In A Relationship

December 21, 2015 by Power of Positivity

Your ideal relationship partner supports the person that you are now, and who you are becoming. When you feel supported, you feel free to be yourself and pursue your dreams.

When your relationship gives you anxiety, you need to express those feelings to your partner for your well-being. Often we fear strong emotions and how to express them to our partners so that they will continue to love and support us. You shouldn’t have to avoid your feelings or pretend to be someone else to keep your relationship afloat.

Here Are 5 Things You Shouldn’t Be Afraid to Do In A Relationship

1. Be your authentic self.

People are wonderfully diverse unique, and their quirks make them special. Whether you go to comic book conventions or entertain people by singing show tunes from your balcony, you are unique, and what is different about you is lovely.

You should never be afraid to be true to yourself in a relationship. If, for example, you are a person who is obsessive-compulsive about the cleanliness of your home, then your partner should support you in that, whether it’s something you embrace about yourself or something that you want to change.

If, however, your quirk is something that you’ve kept hidden from your mate over the course of your relationship, you can expect them to be surprised when you tell them about it, and even initially unsupportive. Explain that it is just something that makes you you and that you want them to be supportive.

2. Voice your feelings.

Naming our emotions out loud can be difficult, but you shouldn’t be afraid to do this in a loving relationship. When you’re angry, say that you’re angry. You shouldn’t have to dance around the subject by saying nothing’s wrong when your facial expressions and body language say otherwise.

Fear is one of the most common emotions that can mask itself as anger. If you can’t figure out what you’re feeling but are sure that something’s bothering you, it’s probably a fear. Start by saying, “I’m afraid that-” and the rest will be easier to identify.

You shouldn’t be afraid to ask for what you need from your partner, either. If you need a hug, say so. If you need some time to yourself to cool off before you talk to your partner, say that also.

3. Have a confrontation.

Some people fear confrontation due to fear of not getting what they need or being belittled during an argument. Arguing can involve scary things such as raised voices, swearing or threats. If your partner doesn’t fight fairly, you can read more about that topic here. However, you shouldn’t let fear of conflict keep you from confronting your partner’s inappropriate behavior.

Effective conflict resolution can actually help couples to be stronger. Researchers studying young adult romantic couples found that the ability to resolve disagreements may contribute to an intensification of the relationship and a longer relationship duration.

Fighting with your spouse to get what you want or need can also help you to feel more self-reliant. When you argue for, and get what you need, you reinforce your capabilities to take care of yourself.

4. Have some alone time.

Some people think that happy couples spend every moment together, but that’s just not the case. Being away from your partner can help you to focus and feel rejuvenated. It can give you the peace you need to collect your thoughts or just to get something done without interruption.

You may have other interests that your partner doesn’t share, and that’s okay. If you want to do something that you partner doesn’t, give it a try on your own.

A study in the Journal of Consumer Research found that people who were afraid of doing something on their own, like dining at a restaurant, but were pushed out of their comfort zones to do it anyway, enjoyed themselves as much as if they had had a companion with them. Once you reunite with your partner after your time apart, you have a separate experience to share with them.

5. Change.

All people are capable of change if they want to. Often, an old behavior pattern is not healthy and you want to improve yourself by changing. For example, you might want to change your eating habits or a pattern of negative thinking.

If your partner is threatened by the change that you’re making, explain your reasons and ask them to support you. Remind them that you are still the person that they first fell in love with and that you need their support through this process.

When one partner changes dramatically and in ways that no longer mesh with their partner, it can be a source of conflict. If the change is a breaking point, the relationship may also need to change.

6 Telling Signs You May Have A Protein Deficiency

December 21, 2015 by Power of Positivity

Do you know the signs of a protein deficiency? Not knowing how much you should consume can lead to a shortage, which might bring severe health consequences.

Our bodies require many different nutrients to be healthy, each with a specific purpose. With so much emphasis on fruits and vegetables, sometimes it’s easy to forget about protein. However, we must make a conscious effort to get enough of this vital substance. Protein serves many vital functions.

Some of the ways it impacts your body includes the following:

Building and repairing tissue
Producing hormones and enzymes
Serves as the building block of blood, bones, cartilage, and skin.

How much protein does the human body require?

Experts recommend getting .36 grams of protein for every pound (.8 grams per kilogram) of body weight. When calculated, this usually means our protein intake should be anywhere between 46-56 grams. Here are protein intakes, broken down according to age:

Babies: about 10 grams
School-age children: 19-34 grams
Teenage girls: up to 46 grams
Teenage boys: up to 52 grams
Adult women: about 46 grams (71 grams if pregnant or breastfeeding)
Adult men: about 56 grams

There are many different ways to get our recommended amount of protein. Some of these sources include beans, soy products, greens, tempeh, and lean meat choices.

Here are some delicious and nutritious vegan protein sources.

When appropriately implemented into our diets, protein can help us stay healthy, trim, and energetic. Simply put, protein is an essential nutrient that we must get enough for our bodies to remain in good condition.

Unfortunately, as with so many other essential nutrients, people can neglect to get the necessary amount.

Here are six primary signs that you may have a protein deficiency:

Do you exhibit any of these red flags of a nutritional deficiency?

1. Craving unhealthy foods

Harvard University’s School of Public Health explains how protein helps boost satiety. Thus, you reduce hunger and cravings for unhealthier choices.

Without adequate protein, we are much more likely to crave non-nutritional foods. This is because our blood sugar is off-kilter, tempting us to reach for carb-heavy and sugar-laden foods such as chocolate, candy, potato chips, pastries, soda, or bakery treats.

If this happens, we should resist indulging and getting a healthy snack with protein. Such snacks include nuts, seeds, tempeh, natural peanut butter, oatmeal, Coconut greek yogurt, and hummus. Of course, this is not an exhaustive list, but all are foods that are pretty quickly accessible.

2. Joint and muscle pain

An Annals of Rheumatic Diseases article links consumption of protein to the synovial fluid that cushions your joints.

Since protein serves such an imperative role in sustaining our muscles, this side effect is not surprising in the least. Much of our protein is stored in what is called synovial fluid, located around our joints. Synovial fluid plays an important role in rebuilding muscles and lubricating our joints. When protein levels are low, reserves of protein stored in synovial fluid are often the first to be depleted. When this happens, joint stiffness and muscle pain are likely to result.

If this occurs, one is best served to eat a protein-rich meal or snack. If this protocol is followed, within a few hours, the pain once located in our muscles and/or joints should diminish significantly.

3. Low energy

As mentioned, low protein levels wreak havoc on our blood sugar levels. Without protein to stabilize blood sugar, our energy levels tank. Further, a deficiency often leads to episodes of moodiness and a decreased ability to manage the stress that we encounter throughout the day. As a result, our bodies are devoid of the necessary elements to calm down.

The takeaway: our bodies need protein to be calm and composed and get ourselves through the day efficiently and productively.

4. Inability to sleep

As mentioned in an earlier point, the body will crave carbs and sugar without sufficient protein. This is true even when the body shuts down in anticipation of sleep. When our heads finally do hit the pillow, our bodies will still crave necessary nutrition in the form of protein. Normally, individuals that do not get enough of the nutrient make a bad habit out of it.

Unfortunately, this habit carries over to sleep when the body needs fuel in healthy fats (generally derived from protein) to remain in a state of sleep. When you neglect proper nourishment, the body will naturally seek supplementation, waking us up to fulfill its needs. This results in a state of wakefulness and an inability to sleep.

A 2019 study by the National Institutes of Health Heart, Lung, and Blood Institute confirms that poor nutrition can be an underlying cause of insomnia.

5. Frequent illness

Protein is an essential nutrient for the sustainment of a healthy immune system. This is because our blood requires sufficient protein to perform necessary functions – killing off the nasty and unwelcome trespassers entering our bloodstream. White blood cells, for example, are protein-rich blood types responsible for seeking out and eliminating these unhealthy agents. Antibodies contained in white blood cells need protein to perform this function.

Without sufficient protein, our bodies’ ability to seek out and eliminate bacteria or viruses is drastically reduced. Naturally, this development makes the human body more susceptible to various illnesses.

6. Inability to focus

Protein is responsible for the health of various neurotransmitters in the brain. This is unsurprising since our brain’s neurons are made mostly of fat, with protein being the primary source of the healthy fat variety. Further, amino acids, the building blocks of protein, make up the foundation of our brain’s chemical receptors. Simply put, what we eat determines the nerve chemicals that will dominate these brain pathways, affecting our feelings.

Ingesting a heavy dose of carbohydrates ultimately makes us feel more sluggish because they increase amino acid tryptophan, which puts the brain in a ‘calm’ state. Lastly, eating protein raises levels of specific amino acids that initiate the production of norepinephrine and dopamine. These two chemical messengers keep us energized and productive since they play a crucial role in brain activity and alertness.

Sixteen foods to help you avoid a protein deficiency

Fortunately, you can reverse protein deficiency by adding these foods to your menu. You will also find some vegetarian and vegan options!

1 – Seafood and fish

Seafood and fish are excellent sources of protein. Oily fish like salmon has omega-3 fatty acids, which reduce inflammation and help you manage your blood sugar. Other excellent options of seafood include the following:

Sardines
Rainbow trout
Cod
Mackerel
Crab
Scallops

Besides high-quality protein, fish also supplies you with vitamin D, B2, calcium, phosphorus, iron, zinc, iodine, magnesium, and potassium. Buy wild-caught seafood and fish whenever possible. Farm-raised fish or seafood contains contaminants. Plus, wild fish have a higher level of omega-3 fatty acids and omega-6 fatty acids.

2 – Eggs

Eggs are a great source of digestible protein. A medium-sized egg supplies you with 6.29 grams of protein. Eggs are an economical source of protein, vitamins, healthy fat, and minerals. Studies show that eggs are one of the highest quality proteins, second only to breast milk.

For many years eggs were considered unhealthy due to their higher cholesterol levels. Scientists continue to study the effect of eggs on cholesterol. So until there is a real understanding about eggs and cholesterol, if you suffer from cardiovascular disease, use caution about eating too many eggs.

3 – Whole grains and seeds

Many plant-based whole grains are rich in protein. One-half cup of a whole-grain gives you 6 grams of protein, but if you pair your whole- grains with leafy greens or dairy, you double your protein in one meal. Examples of whole-grains include these grains:

Brown rice
Whole-wheat couscous
Quinoa
Bulgur
Buckwheat

Plant-based proteins contain vitamin B, niacin, magnesium, fiber, antioxidants, and minerals. Adding whole grains to your diet lowers your risk of becoming obese, heart disease, type 2 diabetes, and some types of cancer.

4 – Chicken and turkey

When you include chicken or turkey in your diet, you’ll be sure to get enough protein. One ounce of chicken or turkey will give you a whopping 25 grams of protein. White meat is usually lower in fat than dark meat, and turkey is only slightly leaner than chicken. Besides healthy protein, chicken and turkey contain zinc, B vitamins, selenium, and iron.

5 – Oatmeal

Oatmeal is an economical grain to add to your weekly diet. One half a cup of oats for breakfast gives you 17 grams of protein. If you add one cup of almond milk with 2 grams of protein to your oats, you increase your protein to19 grams. That’s a great way to boost your protein first thing in the morning. Oatmeal is full of healthy fiber, which helps reduce your cholesterol for better heart health.

6 – Edamame

Edamame is a young soybean that you can eat right out of their little green pods. You can steam, roast, or microwave your edamame. Drizzle a little olive and sprinkle salt on top, and they’re ready to eat. Edamame contains 11 grams of protein in half-cup, so it’s a super healthy protein snack any time of the day.

7 – Lentils

Packed with protein and fiber, lentils are a super healthy legume. They’re economical and easy to prepare. Soak the dried lentils overnight in the fridge. Then drain off the water and cook for 20 minutes or until tender. Add a little kosher salt, garlic, and cumin. Add lentils to soups, side dishes, or salads. Lentils are packed with nutrients. One cup of lentils provides the following nutrition:

Protein 17.9 grams
Niacin
Fiber
Vitamin B6
Phosphorus
Manganese
Folate
Iron
Magnesium
Zinc
Copper
Potassium

8 – Cheese

The ancient art of cheese making is centuries old. You can make goat, bison, camel, and cow milk cheese. Most of the milk you drink comes from cows, but goat milk and goat cheese have grown in popularity in the United States over the last few decades. Although Americans are drinking less milk, they are eating more cheese. It’s no wonder because cheese tastes great and has many health benefits. It contains calcium, fatty acids, vitamins A and D, zinc, phosphorus, riboflavin, and protein. Some cheeses have more protein than others. Here is a list of the cheeses with the highest levels of protein.

Parmesan: This hard cheese has the highest amount of protein of all cheeses. One ounce equals 10 grams.
Romano: One ounce is 9 grams. This is another hard cheese with a zesty, salty flavor.
Swiss-low fat: Milk with a nutty flavor, eating one ounce of Swiss cheese provides you with 7.5 grams.
Low-fat cheddar: This popular cheese has anywhere from 5.5 grams to 7.5 grams per ounce, depending upon the type of cheddar you choose.
Gouda: Higher in vitamin K than many foods, gouda has 7 grams of protein per ounce.
Gruyere: This fondue favorite cheese provides 7 grams in one ounce.
Goat cheese: A tangy, soft cheese that’s great for crumbling on salads, one ounce of goat cheese gives you 6 grams.
Blue cheese: Not everyone loves the distinct flavor of blue-veined cheeses. Crumbling one ounce of blue cheese on top of your favorite salad will provide you with 6 grams.
Brie cheese: What party is complete without Brie? This soft cheese that you spread on crackers contains 6 grams per ounce.

9 – Black Beans

Black beans are economical and packed with fiber and protein. Like lentils, you can purchase black beans dried or in a can. Use black beans in soups, on top of salads, or mix them with a little salsa and warm them up. Spoon your warmed black beans over brown rice for a complete protein meal.

10 – Tofu

Tofu is a soy milk bean curd that’s been pressed into blocks. It comes in firm or soft blocks. One-half cup of this healthy meat alternative gives you 15 grams of protein. Try frying or stir-frying the tofu with a sauce or seasonings to enhance its flavor.

11 – Chickpeas

Chickpeas, or garbanzo beans, are packed with healthy plant protein. One cup of chickpeas contains 39 grams of protein. Blend the chickpeas in your food processor with a little olive oil, garlic, salt, cumin, and pepper for a delicious dip for carrots, pita chips, or crackers. You can also roast chickpeas in the oven. Sprinkle the chickpeas with a teaspoon of garlic powder, olive oil, and kosher salt—lay garbanzos on a baking tray and bake at 400 degrees for 20 minutes. Roasted chickpeas are a great crunchy alternative to potato chips.

12 – Beef

Beef contains amino acids, vitamins, and minerals. It’s a rich source of protein, and when eaten in moderation, once or twice a week, beef helps your body build strong muscle tissue. Eating red meat can prevent anemia, or low iron, especially in young women between 18 to 40 years of age.

13 – Pumpkin Seeds

Pumpkin seeds provide a whopping 25 grams of protein per half-cup. These tiny oval seeds also contain magnesium, zinc, and healthy fat. Buy only the organic brands of pumpkin seeds since they don’t contain processing chemicals as the regular pumpkin seeds do.

14 – Greek Yogurt

Yogurt is fermented milk, and it’s packed with healthy nutrients. Yogurt helps manage blood sugar and reduces your risk of type 2 diabetes. Because it’s fermented, yogurt contains beneficial probiotics, which are live bacteria that aids your digestive system plus boost your immune system.

One study found that the live bacteria in yogurt helps your gut digest milk protein easier, so you absorb more amino acids in yogurt. Avoid eating sugary yogurts. Instead, choose Greek or plain yogurt for the best nutrition.

15 – Pork

All meat contains amino acids, which help your body support and produce strong muscle tissue. Pork is a healthy, low-fat meat choice.

A three-ounce serving of pork also provides these nutrients:

Thiamine
Selenium
Protein
Niacin
Vitamin B6
Phosphorus
Zinc
Riboflavin
Potassium

Pork tenderloin and pork sirloin fall both within the American Heart Association Heart check, suggesting that your meat choice should contain only 5 grams of fat or less.

16 – Peanuts

just one gram of raw peanuts contains 7.3 grams of protein, according to the Peanut Institute. This plant-based protein is often overlooked as a healthy source of nutrition. If you’re eating low-carb, look no further than the peanuts. Peanuts contain fiber, potassium, phosphorus, magnesium, and B vitamins.

You might overlook peanuts because they are high in fat, but it’s a healthy fat that lowers the bad cholesterol and raises the good cholesterol. So, from now on, munch away on peanuts without guilt.

Final thoughts on overcoming a protein deficiency

Protein is essential for good health. It helps build muscle tissue, boosts hormone levels, and provides antioxidants.

Add plant-based protein to your list of alternative protein sources. You’ll boost your protein levels without adding unhealthy fats, whether you choose legumes, peanuts, or pumpkin seeds. When buying meat, choose leaner cuts and trim unwanted fat before cooking.

So, if you’re confused about how to eat enough protein in your diet, look no further than this list of protein sources. Eating these foods will take away your worries of a protein deficiency to feel healthy and happy.

10 Foods To Avoid That Help Cancer Grow

December 20, 2015 by Power of Positivity

When it comes to cancer, an ounce of prevention is worth a pound of cure. Cancer can infect almost any system of the body, from our skin to our bones and everything in between.

Causes of cancer are either biological factors that we can’t control, like our genes, or environmental factors that we can influence, like the amount of solar radiation that we expose ourselves to. One of the ecological risks affects us daily is the food we eat.

We are ingesting harmful chemicals in a society of better living through chemistry. Chemicals in our diet are an environmental exposure that we can eliminate as a risk factor for cancer. Avoid the following ten cancer-causing food additives and treatments to reduce cancer risk.

10 Cancer-Causing Foods You Need To Avoid

1. BPA-lined canned goods

Manufacturers are beginning to switch their cans to non-BPA plastic lined ones following a Harvard study that compared eaters of canned soup to homemade. They found that a couple of hours after eating, the people who had canned soup had BPA levels in their urine twelve times higher than the people who didn’t.

BPA is an endocrine disruptor, and according to the study, it ‘has been linked with cardiovascular disease, diabetes, and obesity in humans.’ In another study, BPA was also linked to breast cancer.

2. Pesticide sprayed produce

According to the EPA, ‘Relatively small amounts of ethylene oxide are used as a sterilant for food (spices).’ The chemical is also used as a spray pesticide for crops. The EPA also says ‘Some human cancer data show an increase in leukemia, stomach cancer, cancer of the pancreas, and Hodgkin’s disease in workers exposed to ethylene oxide.’

In a study of workers exposed to ethylene oxide, researchers found an increased risk of malignancy in individuals with extended and intermittent exposure to low concentrations of ethylene oxide. At the grocery store, look for organic produce and avoid unnecessary exposure to these possible causes of cancer.

3. Preservatives that mimic estrogen

Some food additives, such as propyl gallate and 4-hexylresorcinol are xenoestrogenic substances, affecting estrogen receptors in the body. These hormone disruptors link to a higher risk of breast cancer.

4. Microwaved food

When you buy a microwave dinner, the plastic tray that it comes in can take the heat of your appliance. However, plastic packaging that gets heated can release plastic into the food you consume. Some may contain BPA, which we have already listed as a connection to cancer.

Microwave meals also often contain preservatives and additives to enhance their appearance. Steam your broccoli on the stovetop rather than buying the convenient microwave steam package and avoid the heated plastic.

5. Nitrites in processed meats

The Cancer Treatment Centers of America says ‘During the process of cooking certain meats, sodium nitrites combine with naturally present amines in the meat to form carcinogenic N-nitroso compounds. When ingested, these compounds are associated with cancer.’ Consumption of processed meat increased pancreatic cancer risk in one study, and other research has suggested links between hot dogs and brain cancer.

6. Milk from cows treated with hormones

Cows that receive Recombinant Bovine Growth Hormone (rBGH) to increase milk production pass the growth hormone IGF-1 on to consumers when they drink the milk. According to the American Cancer Society, ‘The evidence for potential harm to humans is inconclusive. It is not clear that drinking milk produced using rBGH significantly increases IGF-1 levels in humans or adds to the risk of developing cancer.’

Consumers now demand organic milk that does not come from cows consuming rBGH. You can find rGBH-free milk by reading labels. When it comes to this avoidable additive to your food supply, it may be best to avoid it.

7. Meat treated with hormones

A World Health Organization report says that following an animal study, ‘the group concluded that there is sufficient evidence for the carcinogenicity of estradiol in experimental animals, noting that: Administration to mice increased the incidences of mammary, pituitary, uterine, cervical, vaginal, testicular, lymphoid and bone tumors.’

8. Irradiated fatty food

An FDA report says that ‘Irradiation of foods is intended to improve the quality, variety, and safety of foods. For example, food products are irradiated to sterilize or disinfect them, improve their sprouting, delay ripening, eliminate food-borne parasites, or enhance their appearance.’

Meat, poultry, and eggs can all be irradiated foods. A study found that irradiated food that contained fat produced a compound that caused DNA damage when applied to both rats and human colon cells. The FDA requires irradiated food to display a “treated with radiation” label. So avoid foods with this on the label.

9. Fast food

Fast food is not good food for us. The cancer risks at chain restaurants include charred meat, high temperatures applied to oils, preservatives, and mass-produced food treated with hormones and pesticides.

Acrylamide is known to cause cancer by damaging DNA. This substance is produced when starchy foods climb to high temperatures. You can find it in foods such as potato chips and French fries.

According to cancer.gov, we can avoid acrylamide in our food by boiling potatoes, reducing cooking time, blanching them before cooking, or drying them in a hot oven after frying.

10. Artificial sweeteners

The low-calorie chemicals that mimic the sweetness of natural sugar have been controversial. Aspartame had mixed results with lab rats but has been deemed safe for human consumption. Say that a small percentage of a tiny animal got cancer when it received a dose of the stuff. Is that something that you need to consume?

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