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7 Habits to Have A Happier Work Week

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

“Blue Monday”

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

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

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

51 percent

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

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

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

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

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

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

Workplace Stress

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

Here are a couple of noteworthy discoveries:

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

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

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

How Does that Workplace Stress Break Down?

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

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

More bad news for our workforce

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

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

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

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

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

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

7 Weekly Habits To Help Start Your Work Week Off Right

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

1. Create a morning routine

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

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

2. Set a small weekly goal

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

3. Practice an attitude of gratitude

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

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

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

habits

4. Be inspired

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

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

5. Pay it forward

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

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

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

6. Plan your week

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

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

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

7. Meditate

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

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

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

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

5 Best Exercises for Fast, Permanent Weight Loss

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

Real Talk About What’s On Your Plate

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

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

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

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

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

Let’s Get Sweaty

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

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

1. Walking

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

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

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

2. Circuit Training

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

  • Interval training
  • Tabata cycles
  • Timed circuits

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

30 Minute Cardio Circuit

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

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

30 Minute Strength Training Circuit

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

  • Squats
  • Push-Ups
  • Lunges
  • Burpees
  • Crunches

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

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

3. Lifting Weights

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

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

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

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

4. Plyometrics

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

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

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

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

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

cardio exercise biking

5. Cycling

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

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

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

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

exercise helps determine BMIFinal Thoughts on Embracing Exercise to Keep Off Excess Pounds

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

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

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

Now, let’s go work out!

11 Signs Your Partner Is Falling in Love

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

5. They want your friends and family to like them

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

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

6. They brag about you to their friends

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

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

7. They do things they normally wouldn’t do

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

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

8. They never put you in an uncomfortable position

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

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

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

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

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

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

a good partner

11. They always make time to be with you

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

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

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

10 Signs of Gifted Children That Every Parent Should Know

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

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

10 Traits of Gifted Children

1. Individual thought

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

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

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

2. Curious nature

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

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

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

3. Exceptional focus

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

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

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

4. High emotional intelligence

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

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

5. Desire to spend time with older kids and adults

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

6. Expansive vocabulary

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

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

7. Sense of humor

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

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

8. They recognize patterns easily

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

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

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

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

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

parent hacks

10. Creativity/ exceptional skill in one area

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

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

gifted childrenFinal Thoughts on Being the Parent of a Gifted Child

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

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

5 Foods That Help Your Body Fight Cancer

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Being diagnosed with cancer is still a stressful and scary time in any person’s life, even if it doesn’t always mean fatality. Health issues can cause any number of stress, anxiety, and depression symptoms, and it may feel like there isn’t much you can do but let the doctors handle your treatment. Fortunately, studies have shown that there are certain types of food that stop the spread of cancerous cells.

“Nutritional science has made such wonderful advances in the last 10 years, and we’re now able to give people much more power to control their health destiny” – Joel Fuhrman, MD

These foods will often prevent the growth and spreading of cancerous cells. The types of food and the types of cancer that they prevent often vary, so make sure you know what you’re at risk for and what you would most like to prevent. The food that you eat that starves cancerous cells can also prevent it from growing before it starts. Eating these foods should help with preventing or starving cancerous cells in your body.

Here Are 5 Surprising Foods That Stop Cancer From Spreading

1. STRAWBERRIES

Strawberries are full of antioxidants, as well as something called ellagic acid. The antioxidants and acids in strawberries are known to prevent cancer that can affect your skin, breast tissue, lungs, and even your bladder. Eating the proper amount of strawberries can cause a cycle called apoptosis, which causes the cancer cells to die.

To get the most out of your strawberries, it’s best to eat 1 cup of strawberries a day. To quote dietitian Nigel Denby,

“Strawberries can legitimately claim to be heart protective, anti-inflammatory and have anti-cancer properties – all rolled into one. They rank as one of the world’s healthiest foods.”

An additional study supports this claim. Further, it clarifies that strawberries (and other berries, as well) protect the body from DNA damage that makes us susceptible to cancer in the first place!

The berries specifically cited in the research include:

  • Strawberries
  • Raspberries
  • Blueberries
  • Blackberries
  • Cranberries

So feel free to snack on the sweet goodness of berries.

2. COOKED TOMATOES

Though you can eat raw tomatoes to help fight off cancer, cooked tomatoes have more strength in fighting cancer than raw ones do. Though all tomatoes contain cancer-fighting properties called lycopene, the heat from cooking them makes them more available for your body to use.

Lycopene is known to slow the growth of cancerous cells in your body, which helps give you a better chance of getting rid of it with other treatments. One-half cup of cooked tomatoes once a week will help slow the growth of cancerous cells.

As Joan Salge Blake, MS, RD, rightly pointed out,

“The photochemical lycopene may be one of best disease-fighting compounds on the plate, especially if the plate contains tomatoes. Research suggests that lycopene found in tomatoes and tomato products may help prevent prostate cancer.”

Additional research indicates that lycopene inhibits the growth of cancer cells, specifically in the treatment of prostate cancer. Researchers continue to study the impact of lycopene on other forms of cancer, as well.

3. BOK CHOY

Bok choy is a type of Chinese cabbage, and it contains something called brassinin, which promises to be very powerful against fighting the growth of cancerous cells. Brassinin is also present in other sprouts, such as broccoli and cauliflower. Bok choy and brassinin are best known for fighting the spread and growth of lung cancer cells. For the best possible results, plan your meals to have bok choy (or even broccoli!) in them three times a week, with a half-cup serving.

Recent colon cancer research also proved that brassinin “downregulated” the present cancer cells, inhibiting the further spread of the disease.

4. FLOUNDER

Like most fish, flounder is full of omega-3 fatty acids, which are well known to prevent inflammation and reduce the risk of heart disease. In addition, Omega-3 fatty acids also help prevent both the start and spread of cancerous cells.

Dr. Mehmet Oz has the following to say about Omega 3s in seafood:

“Instead of shrimp, you can substitute any seafood high in omega-3 fatty acids; options include salmon, haddock, flounder, and sardines.”.

Flounder is best for the prevention and starvation of colorectal cancer. Research proved that patients with more Omega-3 fatty acids in their system responded better to treatments due to the protective benefits of the fatty acids. The study also notes that the over-consumption of red meat causes a higher incidence of colorectal cancers. Thus, substitute flounder or other fish for red meat three times weekly, consuming 6-ounce servings for the prevention of colon cancers.

foods - fish to fight disease

5. ARTICHOKES

Artichokes are full of antioxidants. Research on the cancer-preventative antioxidants in artichokes shows that the antioxidants can cause apoptosis and even slow the growth of cancerous cells. This vegetable is best for the prevention of prostate and breast cancer, and can also be used to help slow the cancerous growth of leukemia.

Co-founder of Breast Cancer Yoga, Dawn Bradford Lange says the following about this veggie:

“When eaten regularly as part of an overall cancer free lifestyle, antioxidant-rich foods such as artichoke hearts and leaves may provide anti-aging benefits and protection against degenerative diseases.”

To get the most out of your artichokes and help prevent or slow the growth of cancerous cells, you should have ¼ cup of artichoke hearts a day.

fight cancerFinal Thoughts on Fighting Cancer With Nutritious Foods

Doing something as simple as changing your diet can help prevent a disease that can be difficult to cure. Or, it can help the treatment that you’re already on work better. The same way that steering clear of cigarettes can prevent lung cancer, eating certain types of food can prevent any number of cancers from growing in your body.

We often underestimate the things that we put into our bodies and the drastic effects that they can have on our well-being. These are only just a small sample of foods that prevent and slow the growth of cancerous cells, and changing your diet to be more health-conscious is just one step in making sure your body stays as healthy as humanly possible. There’s a reason you’ve been told to eat your fruits and vegetables!

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10 Super Healthy Vegan High Protein Foods to Eat

by

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

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

10 SUPER HEALTHY AND HIGH PROTEIN FOODS THAT VEGANS SHOULD EAT

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

1. SOYBEANS

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

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

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

2. FORTIFIED SOY MILK

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

3. LENTILS

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

4. WILD RICE

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

5. OATMEAL

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

6. VEGETABLES

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

7. EZEKIEL BREAD

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

8. QUINOA

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

9. SEITAN

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

10. BEANS

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

vegan foods peanut butter

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

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

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

To save animals

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

To protect the environment

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

vegan foods wiht protein

FINAL THOUGHTS ON CHOOSING MEAT-FREE HIGH PROTEIN FOODS

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

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