The legendary American poet known to the world as “Snoop Doggy Dogg” once prophetically said, “I got my mind on my money, and my money on my mind.”
Wise, wise words indeed. But, while your mind is on your money, what are you doing for/with your mindfulness? There is a huge difference, and both should be equally healthy and focused.
So…what is “mindfulness”?
Mindfulness is basically the practice of being consciously aware in the present moment, without judging your experience. It’s about being ‘mindful’ of every detail in the here and now. This helps us reconnect with the simplicity of life, by living in the moment. By achieving this state of awareness, we can enjoy a sense of peace within.
But…why is this important?
Mindfulness gives us a glimpse into the moments that really matter. And, rather than trying to fight or change the way we feel, we can find more peace with non-judgemental acceptance. It’s human nature to try and change things. Quite often, we’re a slave to the emotions, distractions, and the internal dialogue within us. Thus, we’re not really free.
We’ve partnered with John Parrot over at RelaxLikeABoss.com to bring you a fantastic blog John has written. It’s well researched, written, and filled with great information. Being mindful can enhance every aspect of your life, and John delivers great practices and exercises to help strengthen this trait.
His blog, along with a myriad of other great topics, can be found…HERE!
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The glycemic index is a very important tool for people with diabetes. It’s a system that shows which foods keep blood sugar levels stable and which ones make it spike – something diabetics need to avoid. But even without diabetes, it’s still a good idea to maintain stable blood sugar levels and not overdo it on sugar consumption. To help you do that, here are some easy ways to swap common high glycemic foods with healthier, low glycemic foods instead.
According toHarvard Medical School, it’s important to keep blood sugar stable to avoid chronic health conditions.
How can you do that? Well, it’s all about choosing good sources of carbohydrates. And when it comes to carbs, there’s so many to choose from, right?
For example, you can fill up on sugary snacks, candies and beverages. Or, you can eat simple and complex carbohydrates in fruits, vegetables, grains and legumes.
They’re all carbs, but they’re not all made equally!
It’s obvious that a sugary candy bar isn’t a healthy source of carbs, but there are some whole foods high on the glycemic index, too.
You might think that as long as you consume whole foods like fruits, veggies, grains and beans, you’ll be fine. But even these can send your blood sugar levels skyrocketing, too.
So, to help you keep blood sugar stable, do thesesimple swaps.
How to swap high-glycemic foods with low-glycemic foods
Swap white rice with brown rice or converted rice
Swap instant oatmeal with steel-cut oats
Swap cornflakes with bran flakes
Swap a baked potato with bulgur pasta
Swap white bread with whole-grain bread
Swap corn with peas or leafy greens
(Editor’s Note: We are not doctors, and we’ve never played one on TV. But we do believe in taking care of yourself, and these are some tips we found through research, trial, and error!)
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Every human will experience highs and lows of life, but some people experience more than the proverbial mood swing. For people with bipolar disorder, highs and/or lows can interfere with daily life. Work becomes harder, decisions are tougher, and relationships can suffer.
Knowing the symptoms of mood episodes of bipolar disorder, which include mania and depression, can be an important first step in getting treatment and support for yourself or a loved one. Most people associated bipolar disorder with the highs and lows in mood, but the disorder affects much more than that. Symptoms also can include changes in sleeping, eating, energy level, attention, and other behaviors. The average age of symptom onset is roughly 25 years old, although children and teenagers can also exhibit signs.
Mania is a term used to describe a high-energy or elevated mood state. A person with mania may feel on top the world or cranky for no reason. They don’t need as much sleep, and they might talk quickly as they struggle to keep up with their racing thoughts and stay focused on a single task. They also might feel they are capable of great feats, even to the point of having superpowers or being a celebrity. Because of this elevated sense of self-worth, they might be in danger of making risky decisions that can be damaging to their health or their future.
A manic episode must include at least three of the following symptoms:
increased self-esteem or grandiosity
decreased need for sleep
increase in goal-direct activity, energy level, or irritability
increased risk-taking (spending money, risky sexual behaviors, etc.)
Mania often results in problems in work, school, and relationships, and in some cases, it may require hospitalization. A less severe form of mania is known as hypomania, where a person exhibits high-energy symptoms but is able to continue with day-to-day responsibilities and may even see an increase in job performance. However, a hypomanic episode can easily lead to depression or a full episode of mania and should be treated.
Depression is a low-energy or decreased mood state commonly experienced by people with bipolar disorder. A person who is depressed can almost seem as if they’re moving in slow motion. They have trouble making decisions and feel discouraged when fun activities which lifted their mood no longer work. A person who has experienced 5 or more of the following symptoms may be experiencing a depressive episode:4
changes in sleep
changes in eating
fatigue or lack of energy
loss of pleasure in activities once enjoyed
restlessness or slowing down
feelings of guilt or worthlessness
indecision or difficulty concentrating
thoughts of suicide
Not everyone who has bipolar disorder experiences depression, but if you have experienced manic symptoms, you may also be at risk of developing depression. It’s also important to remember that a low mood can sometimes take the form of anger or irritability, so you don’t necessarily have to experience stereotypical sadness to have depression.
Using Symptoms to Diagnose
Depending on your symptoms, your doctor or a mental health professional may give you one of several diagnoses. First, they will need to rule out whether the bipolar symptoms are caused by drug or alcohol use or another medical condition. People who are not receiving treatment for bipolar frequently use drugs or alcohol to cope with symptoms, so you may need medical assistance in detoxing from substances first before an official diagnosis can be made.
If you’ve experienced the full criteria for a manic episode, you may get a diagnosis of Bipolar I disorder. If you have manic symptoms but are not seriously impaired by them and have also experienced depression, you may receive a diagnosis of Bipolar II disorder. Finally, if you’ve experience manic and depressive symptoms without meeting the requirements for a full manic or depressive episode, your doctor may diagnose you with Cyclothymic Disorder.
If you’re not sure whether you’re experiencing a typical shift in mood or one that might merit a diagnosis, ask yourself, “Have these symptoms interfered with work, school, relationships, or other daily responsibilities?” If so, then talk to your doctor or a mental health professional about your concerns.
Above all, it’s important to remember that the symptoms of bipolar disorder are treatable. People can move on to live healthy and successful lives rather than be governed by shifting moods. What steps can you take today to get the support you need for your mental health?
There’s a new wave of health and wellness, and it doesn’t include pharmaceutical drugs. Natural suppliments and alternative medicines have been on the incline fore quite sometime, but we’ve seen a dynamic wave of quality products to help those who choose an alternative path to wellness.
Today, we’re focusing on the wonderful benefits of Elderberry.
Helen Sanders, Chief Editor at Health Ambition, wrote, “Elderberries have been used for centuries in the practice of folk medicine. Lately, modern science has been catching up, however. This tiny berry truly defines the phrase “small but mighty” when it comes to potential benefits for your well being. It’s no surprise that with the health and nutrition community keeping up with the latest scientific revelations, elderberry supplements have started to become increasingly popular.“
Elderberry, also known as Sambucus, is rich in antioxidants. In fact, elderberry contains twice as many antioxidants as blueberries. These antioxidants are called flavonoids and they can help to stimulate and strengthen the immune system and help reduce flu symptoms!
Elderberry also has anti-inflammatory compounds called anthocyanin, and these are believed to help reduce the common flu symptoms, such as body aches and pains, as well as fever. Research has found that Elderberry gives people a significant improvement from type A and B flu strain. But, that just scratches the surface of what elderberry can do for overall wellness.
(Editor’s Note: Every Monday during Mental Health Awareness Month, we’ll be highlighting a fantastic article we find to be poignant in aiding the breaking down of stigmas attached to mental health. This week’s comes from Men’s Health.)
Your mental health is inseparable from your physical health. Not a revolutionary concept, but what is astounding is the stigmatization that still surrounds men who dare to talk about their mental struggles. As we move into Mental Health Awareness Month this May, we hope to change that.
Men who are vocal about any kind of mental issues can be dismissed as weak. As inferior. As flawed, broken guys who are more likely to be ostracized for their honesty, instead of rewarded for their bravery. Instead of affording a fellow man compassion, we mock, belittle, and turn a blind eye. We freely spit the phrase, “Man up,” as though your gender alone should suffice to guide you through your darkest times.
Or worse: we nonchalantly respond, “Well, that sucks,” then change the subject because talking about feelings is just too real.
This macho attitude of stuffing your feelings down, or ignoring them, is antiquated and downright dangerous.
It’s okay to not have your shit together. It’s okay to feel depressed. It’s okay to feel overwhelmed. It’s okay to be sad. It’s okay to be anxious. It’s okay to be scared. It’s okay to not have everything figured out, to feel a wave of uncertainty come crashing over you and not know which way is up, or when your next gulp of air will come. These are perfectly normal feelings that every man experiences. And it’s okay to talk about it.
“[It] took me a long time to realize it but the key is to not be afraid to open up. Especially us dudes have a tendency to keep it in. You’re not alone.”
We’ll look at the horrible trend of our policing agencies punishing cops for asking for mental help, and how good officers have to surreptitiously seek counseling outside of their insurance, paying for therapy and medications out of pocket, lest their badge and gun be removed. And we’ll discuss the science of male anger; why and how physiological and environmental elements can contribute to making men so violent and destructive.
Together, our voices can fight the stigma that real men don’t talk about their troubles. In doing so, we can usher in a positive conversation to replace the longstanding, detrimental silence.
Your stomach isn’t just where digestion and metabolism happens. The gut is full of bacteria, yeast, and viruses (all of which help to keep you healthy). There’s a delicate balance, and we can throw it off with a poor diet, too much stress, and even medications. Why is it so important to keep your stomach balanced and healthy? According to Yale-trained physician and midwife, Dr. Aviva Romm, “Disruptions in the microbiome (google it) have been associated with diabetes, weight problems, anxiety, depression, autoimmune disease, sugar cravings, fatigue, PCOS, fertility, immune health, adrenal dysregulation, and much more.”
Protect your digestive system and stay healthy. Beware of these medications that are known to wreck the gut:
Antibiotics can be particularly dangerous because they don’t discriminate between good and bad bacteria. Therefore, while they are useful in wiping away bad bacteria, they also clear out good bacteria, leaving your gut vulnerable to illness.
Research now shows that 25 percent of non-antibiotic drugs stifle the growth of good bacteria in the gut. Prilosec and Metformin are two common non-antibiotic drugs that can harm the digestive system with long-term use.
Non-Steroidal Anti-Inflammatory Drugs (NSAIDs)
If you’re not sure what a NSAID is, it’s a common pain medication like Ibuprofen or Tylenol. But taking Ibuprofen for just five consecutive days can lead to digestive problems, including leaky gut, gastritis and stomach ulcers.
(Sometimes, it’s necessary to take these medications. However, if it’s possible to avoid them, it might help to keep your stomach healthy. If it’s necessary to use them, be sure to take extra good care of your stomach to re-balance bacteria and prevent illness and digestive problems. Also, we’re not doctors, and we’re not trying to play one on TV. Ultimately, consult your physician with any concerns.)
Do you feel like you’re behind in your life? Have you ever said to yourself, “I should be further ahead by now!”? It’s such a discouraging place to be. But what’s worse, this feeling keeps you from moving forward and getting to where you want to be. At the end of the day, you just keep feeling stuck and worried. So, if that’s the case, you’ll want to keep reading to learn how to stop feeling behind in your life.
According to life coach and author of Make Every Man Want You, Marie Forleo, believes this feeling of being behind in life is actually a sickness. In fact, people can feel it no matter how much they accomplish or how old they are.
But there is one very important step to overcome this sickness of feeling behind. It’s not easy and it definitely takes discipline and some vigilance, but it’s totally worth it in the end. Are you ready?
It’s time to stop comparing yourself to others, and it’s time to put down your smartphone.
As Forleo likes to put it, every time you compare yourself to others, it’s like doing shots of a very bad liquor. And it leaves you with a comparison hangover, where you feel anxious, hopeless and frustrated. What’s worse, comparison is very good at taking away your happiness, since you never feel satisfied with what you have or where you are.
So how can you stop comparing and stop feeling behind in life?
Forleo recommends putting on some blinders, so you don’t spend so much time watching everyone else. This can mean going on a social media detox and unfollowing people who trigger your comparison habits. It can also mean cutting out unrealistic portrayals of reality on TV or magazines. When you stop focusing on whatever everyone else is doing, you get to spend all of your energy, focus and intention on what you want to do. That will help you get to where you are and you’ll probably stop feeling behind in now time.
Now let’s talk about those tiny little triggers in your pocket or purse…your smartphone.
Smartphones are great, but it’s safe to say we could all benefit from a smartphone break from time to time. Smartphone use has been linked to increased rates of anxiety and depression in teenagers. And a new study shows that for some individuals, too much smartphone use can prevent them from dealing with emotional upsets in a healthy way.
In a new study entitled, Distress tolerance and mindfulness mediate relations between depression and anxiety sensitivity with problematic smartphone use, researchers surveyed 261 college students over the course of one month.
First the study set out to see how a student’s depression severity and anxiety severity would impact their tolerance for distress as well as their mindfulness. Once researchers identified the students distress tolerance and mindfulness, they predicted their smartphone use for the coming month.
According to study author, Jon D. Elhai, “People with less ability to endure emotional distress, and people who use less mindfulness awareness to regulate emotion, had greater severity of problematic smartphone use.”
Therefore, without the ability to process, cope and work through emotional distress can increase the likelihood of reaching for the smartphone. However, since excessive use of smartphones have already been shown to increase depression and anxiety rates in young adults, this behavior will only keep individuals in a vicious cycle.
The solution? Elhai explained that “The ability to regulate emotion may be an important variable to help offset problematic use of technology.” Therefore, it may be imperative for individuals who struggle with depression and anxiety to develop emotion regulation skills. This can help them cope and process emotions in a healthy way, rather than rely on smartphones.
Mental Health Awareness Month is approaching fast. Every day we’re starting to understand mental health more and more, albeit baby steps. Nevertheless, progress is progress. Over the next couple weeks and all through the month of May, we’ll be spotlighting mental health topics to both end the stigma attached to various illnesses, and to raise awareness for those who may be suffering.
Social anxiety is a debilitating mental illness that affects millions of individuals worldwide. And even though it’s so widespread, it’s still quite a mystery to both those affected and medical professionals alike. However, new research has identified a relationship between anxiety and the preoccupation with making mistakes.
Behavioral inhibition is a temperament that is considered to be a risk factor for developing social anxiety later in life. So, researchers set out to see if toddlers who exhibited behavioral inhibition at the ages of 2 and 3 would then develop social anxiety.
Their study, published in December of last year, observed these 107 children, when they had reached the age of 12. By using an electroencephalogram, researchers monitored the electrical brain activity of these children while they completed a psychological test, known as the flanker test.
The children performed this test twice: Once when they were told that they were being observed, and then a second time when they were told they were not under observation.
Researchers found that behavioral inhibition – the temperament which had been observed when the children were toddlers – as well as their current social anxiety, were both linked to a hypersensitivity toward making mistakes when under observation.
Study author, George Buzzell, from the University of Maryland, explained that “one of the mechanisms through which social anxiety arises is an excessive focus on one’s self, and one’s perceived mistakes, in social situations. For individuals with social anxiety, this excessive focus on one’s perceived mistakes distracts/detracts from the ongoing social interaction.”
This research suggests that social anxiety may largely be due to the fact that individuals fear not only making mistakes, but fear being seen while making these errors. To those affected by social anxiety, this could be a huge step in understanding and working around their illness!
Eye health is something we take for granted. As we get older, our eyesight is one thing that usually doesn’t get any better. So, we turn to trendy frames and prescription lenses to improve vision. But did you know that what you eat, rather than what you wear, can make a positive impact on your eyesight? Keep reading for the best foods that protect and improve eye health.
Nutrient: Lutein and Zeaxanthin
These two carotenoids are anti-inflammatory, as well as antioxidants substances that are known for their eye-protecting properties.
Food sources for lutein and zeaxanthin
Leafy green veggies
Orange-colored fruits and veggies, like squash, pumpkin, oranges and papaya
Nutrient: Omega-3 Fatty Acids and DHA
These two forms of fatty acids support healthy aging, and can even slow the onset of neurodegenerative decline, and this includes eye health.
Food sources for Omega-3 fatty acids and DHA
Nutrient: Vitamins A, E, and C
These vitamins help to fight free radical damage, and may also help to stave off the progression of macular degeneration.
Food sources for Vitamins A, E and C
Vitamin A: orange-colored fruits and veggies, such as sweet potatoes, carrots and apricots
Vitamin E: spinach, almonds and sunflower seeds
Vitamin C: broccoli, oranges and kiwi
By including more of these foods into your current diet, you can give your body the nutrients necessary to both improve and protect eye health.
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Saturday, Apr 14, 2018, 10:00 AM
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We will be bringing in a guest speaker Attorney Matt Beam to discuss different contracts, notes, mortgages and lease options etc.. We will cover some of these different contracts and paperwork to help you navigate through your next creative financing deal. For the first hour I will discuss and take questions on how I and other RE investors use OPM…
Downtime, decompressing, me-time, recharging, unplugging, de-stressing, or refreshing. Whatever you want to call it, it’s safe to say that most of us don’t spend enough time doing it. And if we don’t take time to de-stress, it can build up and make us feel unwell emotionally and physically. Needless to say, it’s super important to recharge, and here are five simple ways to that.
CREATE A CALM HOME SPACE
One reason you may feel stressed is because your home is cluttered. And sometimes, creating a calm, clear environment can help you de-stress. You can also create a calm space by lighting candles, switching on your fairy lights and keeping plants on your shelves and tables.
GO FOR A WALK
Walking is a wonderful way to give your thinking mind a break, or to help you break out of old thought patterns. No matter what the weather, step outside for a 20 minute walk to feel refreshed.
When you practice meditation consistently, you can experience greater equanimity and also calm your nervous system. Consider trying it for 10 minutes each day for long-term benefits.
LISTEN TO MUSIC
From the time we wake up to the time we go to bed, we’re often stimulated and over stimulated. But when’s the last time you put on your favorite playlist and just listened? Not as background music, not as filler sound, but as an mindful act of listening? When was the last time you put in your favorite album (*ahem* Laterlaus *ahem*), and allowed yourself to get lost in the music? Try it! You’d be surprised by the benefits.
WRITE A LIST
When you’re stressed and frazzled, it may be because you have so much to do. To stop the overwhelm and worry, write lists. The act of writing is therapeutic by itself, but writing a list also helps settle your cerebellum because you’re focusing on a singular task, rather than allowing your mind to open 1,004 metaphorical browser windows for you to keep up with.
TAKE A BATH
Treat yourself to a warm bath, which can help to relax and calm your entire body. If you have some bath salts (not that kind), essential oils, or other aromatherapy solutions, you can utilize those as well.
READ A BOOK
You probably read news feeds and social media platforms in your downtime. So, take a break and pick up your favorite book instead. Reading can help take your mind off whatever’s stressing you out and let you escape to another place.