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10 Scientifically-Proven Ways to Boost Your Energy

November 4, 2019 by Power of Positivity

We are facing yet another epidemic in the modern world: exhaustion. People complain of being tired for no reason in particular and don’t know how to remedy the situation. It’s no surprise that so many people feel this way with how much weight most of us carry on our shoulders. However, since we all have to find a way to live in this world, how can we thrive instead of just survive? How can we have more energy to take care of our responsibilities without feeling burnt out?

If you go to a grocery store, you’ll see tons of products from pills to powders to energy drinks claiming to boost your vitality. However, most energy drinks only boost your energy due to two ingredients: caffeine and sugar. With so many unhealthy products out there, how can you filter out the harmful ones and hone in on those that will actually benefit your health? We will go over some of the best things you can do to have more energy below.

10 Ways to Boost Your Energy Naturally

1. Reduce your stress.

Stress can drain your energy pretty quickly because stress causes cortisol to be released into the body. This hormone triggers a fight-or-flight response, which is intended to prepare you to take action against a threat. Cortisol in itself is not a bad thing, but too much of it can lower your immune response and make you feel exhausted.

To have more energy, it’s important to take control of the stress in your life. Make a list of everything that stresses you out. In a separate column, write down a solution to each of those stressors. How can you reduce stress from work, family, relationships, finances, etc.?

Another solution to stress is to make time in your day for relaxation. Meditation, yoga, exercise, taking a hot bath, or listening to relaxing music before bed can help take your mind off things and get yourself into Zen mode, at least for a little while.

2. Don’t be a workaholic.

Many people say that the main source of stress in their life is work. Work demands a lot of energy from us, especially if we work overtime. If needed, try to cut your hours at work so that you have more energy for other things, such as exercise, family time, and hobbies you enjoy.

Also, try to delegate at work so that you don’t have as many responsibilities weighing you down. Work can certainly be mentally draining. You need to put yourself first at some point in order to protect your energy and mental health.

3. Move your body.

Exercise offers so many benefits to the human body, including enhancing energy levels. You have more energy from working out for several reasons. For one, it increases endorphins, feel-good hormones that are released when the body needs a quick burst of energy to perform. This is where the term “runner’s high” comes from. Endorphins induce a feeling of euphoria that provides a natural high.

Exercise also boosts your heart health, which can increase your endurance. Because it will take less energy for you to perform daily tasks once your stamina increases, you will have more energy left over for other tasks.

Furthermore, exercise promotes better sleep, which will help you feel sharper and more refreshed each day. A study published in April 2015 in the Journal of Sleep Research studied people with insomnia who exercised for at least 150 minutes each week doing moderate-intensity workouts. Researchers found that the participants had less severe insomnia symptoms as well as a boost in their moods when they exercised the recommended amount.

Also, regular exercise has been proven to increase focus and eliminate “brain fog.” According to a study of older adults published in April 2016 in Oxidative Medicine and Cellular Longevity, a program of 24 weeks of moderate-intensity aerobic exercise improved brain functions such as concentration. A sharper focus will allow you to have more energy throughout your day because your brain will function better.

Exercise can also eliminate depression and anxiety symptoms, which will allow you to have more energy because your mind will be calmer and more focused.

4. Don’t smoke.

Most people know that smoking harms your health in numerous ways, but did you know that it can also drain your energy? Not only does your body have to work harder to pump blood and send oxygen to your brain, but smoking can cause insomnia due to the nicotine present in cigarettes. Nicotine is a stimulant, so if you smoke later in the day, it can lead to restless sleep. Plus, even when you fall asleep, the chemicals in the cigarettes can cause you to wake up in the middle of the night with cravings.

5. Sleep less.

Since most people suffer from sleep deprivation, this advice might seem counterproductive. However, most people spend quite a bit of time in bed not actually sleeping, which can make it difficult for your body to know how much sleep you really need. So, in order to figure that out, you need to restrict your sleep for a while until your body falls into a natural cycle where you feel totally rested the next day.

Here’s some advice on how to get started:

Don’t nap during the day.
Start out with four hours of sleep and work your way up.
If you slept well during those four hours, add 15-30 minutes each night until you feel totally rested when you wake up the next day.
If you find yourself waking up in the middle of the night, don’t just lie in bed and wait to fall back asleep. Get up and read a book, make tea, or do something else that makes you sleepy.

6. Eat healthy foods.

Avoid eating a lot of processed foods with refined starches and sugars, as these get used up by your body fairly quickly. This means that, while you will feel a burst of energy, you’ll also feel quite fatigued after you’ve used it up. Eat mostly whole foods such as grains, fruits, vegetables, avocadoes, nuts, seeds, fatty fish such as salmon, and full-fat dairy. Try to eat small meals frequently so your body gets a steady supply of nutrients; you will have more energy doing this than eating three meals per day.

7. Know when to put down the tech.

Research shows that heavy technology use, especially before bed, can disrupt your circadian rhythm and affect melatonin production, which can lead to insomnia and other sleep disorders. The widespread use of cell phones, tablets, and computers makes it difficult for the body to discern between night and day. We are so heavily attached to these devices. Many people use their phones right up until bedtime. Some people even find themselves waking up in the middle of the night to check their phones!

To combat this growing problem, try limiting your technology use later in the day. After about 6 pm, don’t watch TV, use your phone, or get on the computer. It might seem daunting, but you will get used to it after a couple of weeks. You’ll have more energy the next day since you won’t be exposed to so many artificial lights late in the day.

Technology doesn’t just affect sleep, either. Too much technology has been linked to other health problems such as depression, anxiety, fatigue, eye strain, neck pain, memory problems, and many other conditions. Our cell phones have become practically glued to our hands. While they provide convenience, they might be doing more harm than good. Try using your phone or computer only when you need to and not just out of habit or when you’re bored.

8. Limit alcoholic beverages.

Alcohol is a sedative, so if you want to have more energy, limit alcohol intake. Avoid it especially in the middle of the day when you typically have things to take care of. Also, drinking close to bedtime is not ideal. Alcohol can affect your sleep cycle by causing spikes in your insulin levels, which can lead to waking up in the middle of the night. If you do drink, try drinking earlier in the evening and limit yourself to one or two drinks.

9. Drink H²O more often.

So many people suffer from chronic dehydration and don’t even know it. We’ve replaced water with sports drinks, coffee, and other sugary beverages that do nothing for our health and end up making us thirstier. Water actually gives you energy by hydrating your cells and helping with various bodily functions. It’s important to drink plenty of it throughout the day. Try bringing a reusable water bottle with you to work and refill it a few times per day.

10. Spend time in the great outdoors.

So many people wake up with an alarm each morning. However, sunlight and fresh air can provide a much more relaxing, natural way to get you going. Nature provides one of the most natural energy-boosters. Since most people have access to a park or even just a sidewalk in their neighborhood, this is one of the easiest ways to have more energy. Before work or school, take a walk around your neighborhood or drive to a nearby park. Even if you only have 15 minutes, you’ll feel much more refreshed to start your day.

Final Thoughts on Ways to Have More Energy

Plenty of people reach for coffee or other stimulants to have more energy, but the tips listed above can provide longer-lasting energy. Plus, these natural energy boosters don’t cause your body to crash later on.

In general, try living more naturally by getting plenty of fresh air, eating healthy, moving your body, and turning off the media a couple of hours before bedtime. You’ll start noticing a boost in energy and overall health, which will make you feel happier and more alive.

8 Ways For Empaths To Be More Assertive

November 4, 2019 by Power of Positivity

Did you know empaths, or highly sensitive people, make up 15-20% of the population?

According to Dr. Elaine Aron, the psychologist who coined the phrase “highly sensitive person,” empaths have this trait from birth, and it can be found in over 100 species, including horses, birds, fruit flies, and primates. Dr. Aron pioneered research in the field of sensitivity and continues to research this area of psychology.

Now, if you identify as an empath, you probably feel quite misunderstood in this hectic, fast-paced world where no one seems to notice the subtleties you pick up on. You think that you absorb energies far too readily, and can get overwhelmed by modern society very quickly.

People might often tell you to “stop being so sensitive,” but you get tired of hearing it because you don’t know how to change your innate traits. And, you shouldn’t have to. However, you also shouldn’t allow people to treat you like a doormat, because that doesn’t serve your best interests, either.

Because we know the plight of the empath, we decided to craft a shortlist to help out those who feel they could use some assistance in becoming more outspoken and direct, without being rude.

Here are eight ways for empaths to be more assertive:

1. Don’t be afraid to say no

Many times, empaths feel they can’t maintain their sensitivity while also speaking up for themselves and possibly letting others down. Remember, though, when you say no to someone’s request, this doesn’t make you a bad person.

It merely means you have a lot on your plate, and can’t possibly make everyone happy. In life, we have a limited amount of time each day, and can’t always get everything done that we’d like to.

However, prioritizing things can help you knock off the critical tasks on your list, and saying no further aids you in managing your time wisely. If someone gets hurt because you said no, remember that they have the responsibility to choose how they want to feel, and your response shouldn’t dictate their emotions.

Here’s proof of why you should say no more often. According to a Mayo Clinic survey of interns, the result of saying yes to everything can result in feeling burned out and overworked. Saying no is vital in the workplace and in personal relationships to avoid feeling like a doormat.

2. Always follow your heart

Empaths can often get swept up in the idea that they have to do what others want them to do. This happens because they have a duty here to heal the planet and everyone on it. Empaths, in a way, have the qualities of a superhero. However, but often don’t take time to look after themselves properly.

Remember that even Superman had Kryptonite, and you must also stay strong by avoiding falling into this trap.

Never sacrifice your dreams to please others; this won’t lead to fulfillment in the long term. Following your heart means bravely stepping into the path of your dreams and not letting anyone stand in the way. Just focus on improving your own life and doing things that feel good to you, and this will help you become more assertive.

3. See others as your equals

Empaths can easily suffer from an inferiority complex or feeling less than others. They might feel they have a lower value or less to offer than other people, and therefore, it affects their jobs, relationships, and almost every aspect of life.

Remember that others have insecurities, too; they just might not show them. Everyone on this planet must fight the same battles, but their attitudes and relationships with themselves determine how they see life, and how it treats them. Never discount yourself by comparing yourself to others – focus on your view of yourself, and forget what others think about you.

Remember that your keen sense of empathy is a gift that distinguishes you from others. It’s not the negative that you sometimes feel it can be.

4. Don’t be a people pleaser

People-pleasing might seem harmless. But in reality, it can quickly become dangerous and self-destructive. When you try to bend over backward to please everyone, you push your needs to the back burner. By ignoring your own needs, you are on a fast-track to feeling exhausted.

If you have high self-esteem, you’ll realize that you need to meet your own needs first before you can take care of everyone else.

The person you most need to please is the beautiful human being who is looking back at you in your mirror.

5. Think about your own needs too

Just as we spoke about in the last point, you need to make time for self-care and self-love. You can’t always serve others and let your energy become depleted. Remember, one empty jug cannot fill another. That saying means that you can’t help others if you don’t first help yourself.

Take time for self-care. Some things you can try to include the following:

Indulge in a hot bubble bath or shower with your favorite essential oil.
Savor a nice hot cup of your favorite tea.
Spend time exercising outdoors in nature to feed your soul and care for your body.
Meditate or do yoga to stay connected and quiet your thoughts.
Take an impromptu nap if you feel overly tired.

Each of these small actions adds up to showing yourself a whole lot of love. This care is essential in times when you feel you need to grow stronger.

6. Speak up when you think others mistreat you

Don’t let others walk all over you and treat you however they see fit. This point is challenging for empaths, who are natural people-pleasers (as previously mentioned). You are so attuned to the feelings of others that you hesitate to take up for yourself.

Have enough self-respect to confront them if you feel that someone else has crossed their bounds. You can still have a civil discussion with someone even if the topic of conversation isn’t necessarily pleasant. When you sit down and talk with someone to let them know that they disrespected you, this will go a long way in increasing your assertiveness.

7. Take time to think about your responses

Don’t just say what you think people want to hear. Empaths are profoundly honest and sometimes brutally so.

If you don’t feel like getting dinner tonight with a friend, then say so. Slow down and think about your responses first before you blurt out something that will please others. So, before you speak, first ask yourself, “Is this really what I want to say or do?”

If not, then reformulate your answer inside your mind before you share it with others.

8. If you don’t feel confident, act like it anyway

The old “fake it til you make it” saying applies here. If you start to move confidently, even if you don’t feel like it, you can trick your brain into making you think you have confidence. In fact, studies show that faking confidence can even help you get ahead in the workplace because it makes you seem competent, and bosses only go by what they see on the surface, anyhow.

In other aspects of your life, such as relationships, appearing confident can help empaths increase their self-esteem, and therefore, become more assertive.

Final Thoughts: Why Empaths Should Be Assertive

Empaths are so highly sensitive that they are keenly aware of the emotions and intentions of others around them. In fact, they become so attuned to others that don’t spend enough time caring for their own well-being. At least in part, this situation stems from the desire to avoid hurting the feelings of other people. The flip side? It exposes empaths to burnout and being taken advantage of.

Knowing that this tendency is a common denominator for many HSPs proves that you are not alone. Empaths are part of a select group of people who have unique gifts to share with the world. But first, you must be at your strongest. Be assertive, be you!

What Everyone Should Know About Mindfulness at Work

November 3, 2019 by Power of Positivity

The fact is that a “routine” is a near-universal, a daily fact of life. In a “traditional” home, one or both of the parents go to work, and children go to school, and–if they’re fortunate enough–see each other for a few hours in the evening. Unfortunately, we often run from task to task by rote and not with mindfulness.

For the typical person, work takes up 1/3 of their time on Earth (another 1/3 allocated to sleep.) The average life expectancy of an adult within the United States is 78.74 years. Assuming an 8-hour workday, this means that the common man or woman will work about 176,378 hours during their lifetime.

Note: we understand that this is a rough number, as we’re not considering retirement, vacation, overtime, and a few other vital variables.

“Drink your tea slowly and reverently, as if it is the axis on which the world earth revolves – slowly, evenly, without rushing toward the future; live the actual moment. Only this moment is life.”- Thich Nhat Hanh

In the quote above, Thich Nhat Hanh, a Vietnamese Buddhist monk, describes how to be mindful during a routine practice — drinking tea, in this instance.

This article discusses how we can use work time to become better versions of ourselves using mindfulness.

First, we’ll cover some basics about mindfulness (what it is, its purpose, etc.) Second, we’ll explain how these centuries-old practices can benefit the ones we love and us.

It is our sincere hope that this article is well-received and that it helps the millions of people out there who are struggling with job satisfaction. Most importantly, we hope that our readers understand and implement the principles of mindfulness in their daily lives—at work or anywhere else.

What is “mindfulness?”

Although our intelligent readers are probably well-versed on the basics of mindfulness, it may be beneficial to explain the basic principles of the practice further.

First, mindfulness is a type of meditation called “mindfulness meditation,” “concentration meditation,” “single-pointed meditation,” or “single-pointed concentration.” It is essential to understand that mindfulness meditation can be practiced anywhere at any time, regardless of circumstance.

Second, mindfulness meditation is simple in concept, but often challenging to execute and sustain – at least during the initial phases. The reason is quite simple: mindfulness meditation requires “tunnel vision-like” focus, completely immersing oneself in all tasks, small and large.

Mindfulness meditation requires our cognitive resources to be 100 percent present and focused on the task at hand. A job may be as simple as washing dishes or preparing your child’s lunch to something intricately complex, such as writing a new programming code or drafting a business plan for potential investors.

Why practice mindfulness meditation at work?

In essence, mindfulness meditation requires disrupting and discard any thoughts or feelings that may throw you “off course” from what you’re doing here and now. The practice requires the ability to do so under less than desirable conditions, which often includes work-based tasks.

In studies devoted to job satisfaction (or lack thereof), 70 to 80 percent of people strongly dislike (or hate) their job. The chances are that you’re of the people who despise commuting to your workplace every morning.

Ancient Buddhism likens the mind of a human being to that of a monkey (AKA “monkey mind.”) Statititians estimate that the average person has between 50,000 to 70,000 thoughts per day. Given this statistic, what do you think the probabilities are (remember, 70 to 80 percent of people hate their job) that negative thoughts dominate during one’s time at work?

The odds are that the average person, consciously or subconsciously, has many negative feelings and thoughts throughout the workday.

Yet, this negative frame of mind is EXACTLY WHY one should consider mindfulness meditation during work.

As you become more proficient at mindfulness and mindfulness meditation, you will disengage the brain’s autopilot mode and bring it back under your control.

Five simple ways you can practice mindfulness at work

As mentioned, at least at the beginning, mindfulness meditation is a straightforward yet exhausting endeavor. In one concise sentence, this is what you should be doing:

1 – Devote your full attention to whatever work-related task you are doing.

If you’re drafting an email to a colleague, your attention should be wholly directed to the email. If you’re having a conversation with a boss or subordinate, your concentration should be directed entirely toward the dialogue.

Multi-tasking is a myth. You cannot simultaneously perform two important tasks at the same time. You are setting yourself up for frustration instead of powering up your positivity by trying!

Here are a few other ways you can become more mindful while on the job.

2 – Be grateful you have work

Even if you aren’t working at a job you love, you have the potential to earn income every day. Instead of a mindset of negativity about why you hate your job, focus on the plus side.

Aside from earning money, you are developing job skills, building a network of professional relationships, and sharpening many life skills every day that you report to work. Open your heart to gratitude. It will change your life.

Some people share that a gratitude journal is their favorite way of keeping track of their bounties of blessings regularly.

3 – Take your lunch breaks (outside when weather permits)

So many of us eat lunch at our desks. We don’t even give nourishing our bodies the time it deserves. However, eating lunch is more than consuming a sandwich and an apple. It recharges your very soul and gives you the spark you need to power through the rest of your afternoon.

Take your lunch break. Away from your desk! As you eat your food, savor the flavor and texture. Clear your thoughts about the workload awaits you for that short lunch period.

And when the weather is beautiful, head outdoors for your break time. You’ll enjoy the kiss of sunshine on your face, the sweet chirps of birds, and the breeze caressing your skin. Be at one with nature as you enjoy your lunch hour.

4 – Exercise during the day

Throughout your workday, take a few minutes to treat your body to the gift of motion. This practice is particularly imperative if you work at a desk-bound job.

Stretch your arms high above your head and inhale. Slowly lower your arms and exhale. Feel an awareness of the motions and also your breathing. Notice how they sync up as you repeat this.

Do gentle side lunges to stretch out your leg muscles. Hold each lunge in place for 20 seconds and focus on slow and gentle breathing patterns as you feel the stress of the workday leave your body.

These stretching and breathing sessions should last only 5 minutes or less. However, they will make an enormous difference in your mindset if you perform them twice daily (once in the morning and once during the mid-afternoon lull).

5 – Embrace technology

Many of us have a smartphone or a fitness watch. And, many of those have apps that can help you become a more mindful employee. For example, the Fitbit lineup offers an app called “Relax.” This app guides you through a two-minute deep breathing session. It helps you to slow down, refocus, and take in the moment.

Think you’ll forget to do this exercise? Then use the alarm function on your watch or phone to remind you!

Final Thoughts on Practicing Mindfulness at Work

If you’re practicing mindfulness now, you may find that the mind is hesitant to obey your commands. To “reign in” a wild mind is similar to taming a wild animal—a significant amount of effort is required upfront and some gentle guidance afterward.

No matter if your mind wanders off after a second, a minute, or an hour, whenever you notice your mind being undisciplined, gently bring it back to the task at hand. Initially, you may need to “bring it back” many (many) times throughout the day. However, as you become familiarized with mindfulness, sustaining attention—no matter how difficult the task—will eventually become as natural as breathing.

10 Health Benefits of Peanut Butter

November 3, 2019 by Power of Positivity

Peanut butter is one of the most savory and delicious foods that are healthy at the same time. This food includes peanuts or other nuts that have various nutritional benefits.

Nut butter can assist in blood sugar control, weight loss, and bodybuilding. It also helps in improving heart health and curing gallstones, among other benefits. If you are looking for a food that has many nutrients and minerals, peanut spread is your ideal pick.

Here are ten amazing peanut butter benefits

1. Managing Levels of Blood Sugar

Peanut butter is a food low in carbs and has plentiful levels of protein and fats together with some fiber. These features mean that peanut spread can be an excellent option for individuals with diabetes. It will not negatively affect blood sugar levels, as long as it does not contain added sugar.

According to the American Diabetes Association (ADA), people need to consume monounsaturated fats instead of saturated fats in their meals. They state that peanut spread, peanut oil, and peanuts provide excellent sources of monounsaturated fats.

A small study in 2013 revealed that consuming peanuts or peanut butter during breakfast could assist ladies with obesity and a high risk of type 2 diabetes. How? By managing their levels of blood glucose. According to the research, participants who included nuts in their breakfast had lower blood glucose levels. They also reported minimal hunger compared to ladies who consumed a breakfast with a similar carb amount and zero nuts.

Peanut spread is an excellent source of magnesium, which is a critical nutrient for individuals with diabetes. Continuous periods of high blood sugar can decrease levels of blood sugar in the body. Low levels of magnesium are related to type 2 diabetes and prediabetes.

2. Bodybuilding

Numerous fitness enthusiasts and bodybuilders include peanut butter in their diets for many reasons. Amounts of calories will, of course, vary depending on metabolic rate, activity level, and stature. However, the usual daily recommended intake of calories ranges between 1,600 and 2,400 calories daily in females and a maximum of 3,000 calories daily in adult males.

Peanut spread has high levels of calories and is an excellent way to boost your intake of unsaturated fat and calories. Nut butter is a top protein source, which is critical for repairing and building muscles. Even though peanut butter is an incomplete protein, which means it lacks some of the essential amino acids needed by the body, it still counts toward your daily protein intake.

If you spread your nut butter on whole-grain bread, you will obtain a full protein meal since the bread has methionine amino acid, which is not present in peanut spread.

3. Improved Heart Health

Peanut butter has many nutrients that can boost heart health. They include vitamin E, magnesium, niacin, polyunsaturated fatty acids, and monounsaturated fatty acids.

The proportion of saturated fats to unsaturated fats in a diet is critical to the health of your heart. Nut butter has the same ratio as that of olive oil, another heart-healthy alternative. High consumption of nuts is related to a decreased risk of death from heart disease and other causes.

Research recommends peanuts as a cost-effective means of improving heart health in particular individuals. According to studies, consuming 46 g daily of nut butter or peanuts as part of an ADA diet plan for half a year may benefit the heart. It can also boost profiles of blood lipids and control weight for individuals with diabetes.

But since peanut butter has a lot of calories, you should restrict its consumption if you want to avoid gaining weight. Consuming more than the recommended quantity will also boost sodium and fat intake, which fails to benefit the heart.

4. Weight Loss

Numerous studies reveal that consumption of peanuts and other nuts can assist individuals in maintaining their weight or even help with weight loss. This improvement could be because peanuts boost satiety due to their high levels of fiber, fat, and protein content.

According to a study in 2018, the consumption of nuts like peanuts can assist in reducing your risk of being obese or overweight. This study compared the lifestyle and dietary data of more than 373,000 individuals from 10 European nations over five years.

Earlier studies relying on data collected from more than 51,000 female adults showed that those who consumed nuts two times per week or more faced a bit less weight gain over eight years compared to female adults who rarely consumed nuts.

5. Improves Brain Health and Memory

In addition to improving the health of the body and heart, other peanut butter benefits include boosting brain health and assisting in warding off conditions like Alzheimer’s. The Peanut Institute states that peanuts are rich in vitamin E and niacin. These serve as essential nutrients in the prevention of age-related cognitive decline and Alzheimer’s.

Research involving 4,000 participants of more than 65 years old discovered that those who consumed more niacin had a higher likelihood of retaining their cognitive abilities compared to those who didn’t.

Another study involving 815 adults aged over 65 years showed that eating foods rich in vitamin E helped in protecting them against Alzheimer’s. However, supplements rich in vitamin E had no impact. Additionally, participants who consumed more niacin and vitamin E had a 70 percent decreased risk of getting Alzheimer’s compared to participants who did not have as much.

Consuming just an ounce of peanuts provides 3 mg of vitamin E. This is 20 percent of the RDI. Moreover, nut butter has a resveratrol agent that is efficient against nerve degeneration disease and Alzheimer’s disease.

6. Risk of Breast Disease

Consumption of peanut spread, particularly from a tender age, can decrease benign breast disease (BBD) risk, which boosts the likelihood of getting breast cancer. According to the Breast Cancer Research Treatment Journal, consumption of nuts and peanut spread at any age can decrease the risk of getting BBD by 30 years of age.

The researchers assessed the data of more than 9,000 American schoolgirls. Other pulse types like soy and beans, together with other nuts and vegetable fats, can also protect you from BBD. Even individuals with breast cancer family history had a critically decreased risk when they consumed nut butter and these foods.

7. High in Antioxidants

While nut butter has numerous minerals and vitamins, it is also rich in antioxidants. According to The World’s Healthiest Foods, the resveratrol antioxidant present in peanuts assists in preventing damage to blood vessels and prevents blood clots. This antioxidant can also assist in reducing cardiovascular disease risk.

Peanut spread has higher levels of antioxidants compared to beets, carrots, and apples; it is similar to levels present in strawberries and blackberries. Research by the University of Florida discovered that peanuts have high levels of polyphenols.

Polyphenols refer to thousands of molecules that are plant-based; they possess antioxidant properties that aid in the proper functioning of enzymes and the termination of dangerous free radicals that cause damage to cells. Consumption of peanut spread and roasted peanuts can improve levels of antioxidants by as much as 22 percent.

8. Plenty of Minerals and Vitamins

Another one of the many peanut butter benefits is the numerous vitamins and minerals it has. Peanut spread is filled with potassium, which works to regulate fluids in the body. A single serving of nut butter provides 208 mg of potassium; it is ideal for maintaining good kidney and heart health, as well as the optimal functioning of the other organs.

Moreover, it has vitamins B6 and E that safeguard the heart and aid in the normal functioning of the brain. It also has high levels of niacin that benefit your skin, nerves, and gut. Other minerals include riboflavin for metabolizing proteins, carbs, and fats, thiamin for converting carbs to energy, and folate for preventing thiamin and heart disease.

Nut butter also has trace amounts of iron, manganese, copper, and selenium.

9. It’s a Functional Food

If you are looking to start your day healthily, you should consider spreading a spoonful of nut butter on toast. Peanut spread is deemed a functional food since it has numerous healthy-offering components. It has useful compounds like minerals, vitamins, polyphenols, proteins, antioxidants, and fibers.

Including it in your diet will make your meals healthier. Nut butter also offers phytosterols, flavonoids, resveratrol, and phenolic acids that assist in blocking the absorption of cholesterol from your foods.

Additionally, nut butter is an excellent source of bioactive compounds such as Co-enzyme Q10 and 20 amino acids rich in arginine, which is crucial for protein biosynthesis and disease prevention.

10. Reduction of Gallstones

While it has been a widespread belief that high fat intake results in gallstones, there is proof that the condition is more common in individuals who consume a diet low in fat. Gallstones are significantly based on cholesterol, but they can easily be cured if your blood has sufficient cholesterol. In this case, the cholesterol is a solvent that prevents gallstones from developing and dissolves them as well.

Diets that have low-fat levels are unable to treat gallstones, and so an occlusion is formed. Nut butter is an excellent way to safeguard against gallstone formation since it has high-fat levels.

Final Thoughts on Peanut Butter and Nutrition

If you are ailing from diabetes, gallstones, weight gain, and any other condition cured by these peanut butter benefits, then you should try incorporating peanut spread in your diet. You can have it with toast during breakfast or enjoy it with fruit or other snacks. It is always ready, and you can have this nutritious food on the go.

7 Things To Know Before You Start A Paleo Diet

November 3, 2019 by Power of Positivity

Whether you want to eat healthily or lose weight, the paleo diet will be instrumental if consumed properly. Of course, if you’re consuming paleo diet for weight loss it will be essential to include exercises in your routine. But people do not usually have the full picture before starting on this diet.

Pros and Cons of Consuming a Paleo Diet

You could be considering “going paleo” as the means to achieve weight loss. However, you’ll find other benefits along the way. On the other hand, you’ll find some challenges as well.

Here are a few pros and cons, as outlined by the care team at the University of Pittsburgh Medical Center.

Pros:

Here are three primary reasons people choose this lifestyle.

1 – It’s a naturally anti-inflammatory diet

Paleo dieters rely on healthy whole foods for nutrition. And, foods like berries, fruits, healthy sources of fats, and nuts have natural anti-inflammatory properties.

2 – You’ll satisfy your hunger

Because of your intake of those healthy fats, nuts, and seeds, you will feel satiated sooner–and the fullness in feeling will stick with you for longer. This can promote weight loss in many.

3 – Cleaner food sources

Your new lifestyle helps you wean off of foods that contain unhealthy preservatives, chemicals, and additives.

Cons:

Here are three cons associated with the Paleo Diet.

1 – Paleo can be costly

The foods you purchase–fresh and organic–can be cost-prohibitive. On the flip side, you’ll be saving money on pre-packaged convenience foods. Thus, most people feel they are just trading one expense for another.

2 – It challenges vegans and vegetarians

Those who enjoy a vegan or vegetarian lifestyle will find this program challenging. That’s specifically because it excludes legumes and beans. Of course, those are primary protein sources for those who abstain from eating meat products.

3 – You’ll miss grains

If you love whole grains, this isn’t the program for you. Because it excludes grains, you miss out on the feeling of fullness that they offer as well as the energy they give you.

Paleo Diet Foods List

Here are some of the foods you should stock up on before you transition to this way of eating. Having the ingredients on hand in your pantry or fridge will increase your chances of a smooth transition period.

Keep in mind that you must select foods that are unprocessed, whole foods, free of preservatives, additives, or chemicals.

Root vegetables: These include potatoes, turnips, sweet potatoes, and yams.
Eggs: Choose your favorite free-range eggs–chicken, duck, or quail. They are all fair game!
Wild-caught seafood: Opt for fish (especially fatty fish like salmon, tuna, and mackerel), shellfish, and mollusks.
Organic meats: Meat options can include beef, poultry birds, pork, venison, lamb, and wild game meats.
Veggies: Seek out organic, no preservative vegetables. Include your favorites like asparagus, kale and collard greens, lettuce, tomatoes, cucumbers.
Seeds and nuts: Fenugreek seeds, pumpkin seeds, almonds, walnuts, hazelnuts, sunflower seeds, and pecans are fantastic choices. Remember, though, that peanuts are a legume and off the menu.
Fruits: Organic fruits of your choice. You may enjoy all berries, melons, oranges, apples, bananas, pears, pineapple, and other favorites.
Healthy fat sources: You can choose healthy fat options like coconut oil, extra-vigin olive oil, and avocado.

Here are seven things to know before starting a paleo diet:

1. You Will Want To Transition Slowly

Any diet that eradicates common foods is hard to get right into. Coffee, peanut butter, and bread are typical to most people and abruptly removing them from the diet might give you insane cravings. Concentrate on making a few changes at a time to provide your body adjustment time. Start eradicating foods that are not so difficult to give up. After successfully removing them from the diet, move to the ones that are more difficult. For instance, you can start by eliminating quinoa, wheat, and oats and then proceed to corn and rice later on after successful eradication.

2. You Will Not Always Lose Weight

Since the diet puts emphasis on carbohydrates in the form of vegetables and fruits, healthy fats, and lean proteins, you will possibly gain weight in the beginning. Healthy fats which are components of paleo contain a significant amount of calories which lead to weight gain. For example, a full avocado has 264 calories. Hence, consider this and the rest of your diet when consuming paleo diet for weight loss. According to research, weight-loss is closely related to behaviours and eating habits in the long-term as opposed to sticking to a particular diet. That is why many people who try paleo give up after a few weeks.

3. You Might Fall Deficient of Some Nutrients

The paleo has many fiber and proteins, but it lacks vitamin D and calcium due to the removal of dairy products. This can result in a weak immune system and bones in the long-run. It is, therefore, essential to consume a lot of paleo-approved sources of calcium such as dark leafy greens, broccoli, and almonds. Additionally, the body requires sufficient amounts of vitamin D for it to absorb calcium properly. Therefore, if you are on a paleo diet, consume mushrooms and fatty fish which are paleo-approved sources. If you are devoid of these options together with sufficient sunlight, see a doctor for a test and some supplements.

4. You Will Get Repetitive Meals

Most people who consume paleo diet use few combining ingredients or recipes. Most of the times, you will be eating a plate of proteins and vegetables. Failure to challenge yourself with food varieties and cooking techniques will make your diet very dull. Boredom is the reason most people give up on a diet.

5. Don’t Be Alarmed About Consuming Too Much Protein

Protein helps your muscles grow and keeps your hunger in check. In paleo, you will be mostly consuming fish and lean meat which is nothing you should be worried about. As long as your kidney functions are okay, it is hard to overeat protein.

In fact, recent research proves that you can eat a lot of proteins and experience little or no side effects. If you don’t exercise caution, you might neglect significant macronutrients such as carbs and fat. To make sure you eat a balanced diet, fuel up with vegetables or fruits and foods that have healthy fats such as nuts.

6. It’s Time-Consuming

Many people start a paleo diet knowing that they will spend more on grocery due to a lot of vegetables, organic fruits, and antibiotic-free and grass-fed meats. But what people do not know is that paleo consumes a lot of your time.

This lifestyle does not suit those who are addicted to take out. Some restaurants which advertise organic foods might not use paleo-friendly oils such as olive oil. Therefore, you will have to take a lot of time in food preparation, particularly dinner.

7. You Will Eat a Lot of Sweet Potatoes

Many people believe carbs to be an enemy of the body. But the human body needs carbs to produce energy. The problem is not the carbs, it’s the sources of the carbs. Since you need the energy, you cannot avoid carbs but it is essential to get them from the right sources. The carbs you should be taking contain fiber which helps in digestion of food, keeping you full, and regulating your insulin.

Ice cream is a carb that lacks in fiber but an unpeeled apple is a carb full of soluble fiber.

Avoid processed carbohydrates because most of them are lacking in fiber. These include cakes, cookies, soda, and more. So focus on vegetables and fruits as they are healthy carbs. Sweet potatoes are one of the most delicious healthy carbs.

Final Words on the Paleo Diet

If you are about to start on paleo, then make sure you transition slowly and note that you will not always lose weight, you might fall deficient of some nutrients, you will consume a lot of proteins, it consumes a lot of time, the meals are repetitive, and you will eat a lot of fruits and vegetables.

https://youtu.be/yG-G9_LOkLA

The 5 Stages of Alzheimer’s Disease

November 2, 2019 by Power of Positivity

For those that have to deal with it, Alzheimer’s disease is a terrifying thing. There is nothing more heart wrenching than to see your loved one slowly waste away into a shadow of themselves. But what exactly is this disease? How does it strip a person of their mind, layer by layer, until they have nothing left?

Alzheimer’s disease is an illness that falls under the general category of dementia. It’s easy to mix up dementia and Alzheimer’s, but the two are actually very different. Dementia specifically refers to the life-destroying process of a person losing their ability to think, remember, and reason – a process that can be caused by any disease! Alzheimer’s just happens to be the most common reason for it.

There’s no real way to stop this disease from developing and progressing, unfortunately. You can, however, prepare yourself and know how to handle it. It won’t make it any easier, but you’d be surprised how much positive thinking helps in the face of adversity!

Here Are 5 Stages Of Alzheimer’s Disease

1. Stage 1: No Symptoms

The first stage of the illness – also called Preclinical Alzheimer’s disease – can continue on for years. You can very easily pass through several decades with no apparent ill effects as the disease slowly takes hold.

What happens during this stage is that the brain cells start to die off, destroying connections between parts of the brain. However, the brain is pretty adaptable and has a lot of neurons – which means this sort of rapid cell death won’t be apparent for a long while.

It’s hard to catch Alzheimer’s early on because there’s almost nothing that hints the disease is there. This is starting to change. However – scientists have now developed a test that allows us to detect a special protein the brain produces when it has Alzheimer’s disease. Unfortunately, this test is not yet perfected and commonplace.

Alzheimer’s disease can also be predicted via certain types of biomarkers. In other words, there are certain genetic, molecular, and cellular patterns associated with the disease. While these aren’t very good for creating a diagnosis, they can be used to confirm the disease when the symptoms start to appear.

Genetic testing is also an option, which can tell you whether you’re at high risk for the disease. Although they aren’t recommended for everyone, you might want to consider discussing it with your doctor if the disease runs in your family.

Hopefully, as more research is conducted, there will be better ways to detect the disease as early as possible. From there, perhaps a cure for it can finally be created.

2. Stage 2: Symptoms Develop

Unfortunately, the brain can only last for so long. Dementia begins to show itself after the brain deterioration hits a certain tipping point. It won’t be too obvious at first – most of the slip-ups and confusion at this point are minor. Most people will think that it’s all just a part of getting old, although the fact that it is now interfering with normal life will be slightly alarming.

It can still be a bit concerning as well, especially when your loved ones are much older. Will they be alright on their own? What if they hurt themselves by accident? Already age makes the body so vulnerable to being injured. If you can’t trust their minds to be sharp, it’s hard to feel like they will be safe and be capable of caring for themselves.

Catching the symptoms at this point is much easier, as they are now apparent. Some of the symptoms include:

Mild memory lapses
Difficulty with estimating the time needed for a task
Difficulty with visualizing steps needed for a task
Struggles to make wise and sound decisions

Dementia, in any form, is never easy to deal with. Thankfully, most folks at this stage can generally get along fine – although you may find them becoming stubborn and easily frustrated. You can help your loved ones by organizing their lives and taking care of more difficult tasks, and to keep an eye on them where you can.

You can also introduce medications that may help with slowing down the progress of Alzheimer’s disease. Puzzles like Sudoku and the like can also keep a brain healthy for as long as possible – although it must be understood that this is merely delaying an inevitable outcome.

At this point, it’s a good idea to create systems that will bring joy and happiness. As it turns out, addiction to all things positive is something that can happen. Ideally, you’ll want to take advantage of this – dementia only gets more frustrating with time. So if everyone starts off with a positive mindset, it should make things much easier.

3. Stage 3: Dementia Becomes Apparent

For some lucky folks, most dementia will stay relatively mild for the rest of their lives. In some wonderful cases, they may even recover from it! Alzheimer’s disease, unfortunately, gives no such luxury. Essentially, all the symptoms that they showed in the second stage become even worse.

This is the point when everyone starts noticing something is wrong. You may notice your loved one struggling to remember recent events or struggle with doing tasks they previously had no issues with. In some cases, there’s even a change in personality – maybe they suddenly start withdrawing in social situations, or they lash out at people around them without warning.

What’s happening at this point is that the brain is starting to deteriorate and develop mild dementia. This affects things higher-level functioning like:

Being able to express oneself
Understanding and processing information
Short-term memory loss
Long-term memory formation, due to short-term memories unable to last long enough to be transformed into long-term memories
Navigation, especially in unfamiliar places
Placement of belongings

It’s likely that you’ll want to hire someone to check in on them on a regular basis if you’re unable to do it yourself. If you can move in, that would be ideal – but by this point, most people with Alzheimer’s can be stubborn in demanding their independence. And it can be really, really hard to explain to them why they shouldn’t be alone anymore.

If it’s possible, it would be a good idea to have some sort of assisted living arrangement from one of the most popular memory care communities. You may look for an Assisted living with memory care Kerrville, TX for further info.

4. Stage 4: Dementia Worsens

By this point, it is outright dangerous for folks with Alzheimer’s disease to be left on their own, even for short periods of time. There’s a lot of frustration here, as your loved one starts losing more and more of their memory. It’s likely they may start forgetting who’s who or may mistake you for a different family member altogether.

It can be difficult for the person with Alzheimer’s disease – by this point, they’re losing things that are precious to them and are also suddenly unable to communicate the way they used to. Most of them will develop problems with bowel and bladder control around this time too.

Your loved ones aren’t the only ones that are struggling too. As you watch them deteriorate, it’s hard not to feel the strain. Are you caring enough for them? How do you handle watching your parent become so confused and lost? What do you say when they don’t recognize you and call you a stranger? Do you tell them the spouse they’re looking for has long passed on?

Some of the symptoms you might want to prepare yourself for include:

Big changes in personality and temperament
Assistance needed in simple daily tasks like brushing teeth or choosing clothes
Increased confusion, as their memory deteriorates and they struggle to remember
Worsening judgment
The likeliness of wandering increases, in tandem with easily getting lost

It’s important to remember that positive thinking can help a lot here when you’re trying to care for your loved one. Your mindset can make handling this difficult time much easier and can smooth things all around during this time of great frustration.

You may want to consider moving in to stay with your loved one so you can care for them at home, but this can be incredibly stressful. A more popular alternative is to put them in a nursing home, where they can be cared for by trained professionals – though this can be distressing for them.

5. Stage 5: Severe Dementia

Hopefully, you and your loved one will never see this stage. At this stage, dementia has progressed to such a degree that it has left a physical impact on the person. Despite having an otherwise perfectly able body, the sufferer may lose most of their physical capability and movement.

This isn’t the only thing they lose. Unlike in the previous stage where they may be living in some kind of self-created illusion of the world, by this point, most people with Alzheimer’s will barely have anything left. Perhaps their very core memories, their earliest and most precious ones, may survive the mental onslaught.

It is also undeniable at this point – your loved one may be completely unrecognizable in terms of temperament and behavior. You will have a hard time reconciling the patient before you with the person you once knew and loved dearly, and it will be a difficult burden to bear.

Some of the symptoms you should be prepared for include:

Loss of coherent communication, as the brain struggles to form proper thoughts
Total assistance with daily tasks, including eating, using the bathroom, and grooming
Difficulty with actions such as swallowing
Difficulty with bladder and bowel control
Inability to sit upright
Inability to hold one’s head up
Requires assistance to walk

By this point, it is likely best to leave the care of your loved one to professionals. It is often too stressful and taxing to care for them, no matter how willing you are.

Final Thoughts on Coping with Alzheimer’s Disease

Dementia is often something that is difficult to deal with since it means the brain itself is falling apart – and the person we know with it. Trying to stay positive in the face of such adversity can also be incredibly draining. Hopefully, this article will help you be better prepared for what is to come once Alzheimer’s disease has been diagnosed.

In the meantime, there are plenty of activities, puzzles, and even foods that may help slow down or even prevent the development of Alzheimer’s disease. There’s no harm in trying these out – after all, the sooner you start, the more time you will have!