The Affordable Care Act: A Landmark in U.S. Health Leg

Introduction The Affordable Care Act (ACA), also known as "Obamacare," represents one of the most significant reforms in the history of the U.S. healthcare system. Signed into law by President Barack Obama on March 23, 2010, the ACA aimed to increase access to affordable health insurance, improve the quality of healthcare, and reduce overall healthcare costs. Despite facing political opposition and legal challenges, the ACA has reshaped the American healthcare landscape and continues to influence health policy today. --- Background and Need for Reform Before the ACA, the U.S. healthcare system faced several deep-rooted challenges: High uninsured rates – Over 44 million Americans lacked health insurance in 2009. Rising healthcare costs – Healthcare spending accounted for nearly 18% of the U.S. GDP, straining both individuals and businesses. Pre-existing condition exclusions – Insurance companies often denied coverage or charged exorbitant premiums to individuals with pre-existing health conditions. President Obama, recognizing these flaws, made healthcare reform a centerpiece of his campaign and presidency. His administration argued that expanding access to health insurance would improve public health and reduce long-term healthcare costs. --- Key Provisions of the Affordable Care Act The ACA introduced a series of sweeping reforms designed to address the systemic problems in the healthcare system: 1. Individual Mandate Required most Americans to have health insurance or face a financial penalty. Encouraged healthy individuals to enter the insurance pool, thereby lowering overall costs. 2. Health Insurance Marketplaces Created online exchanges where individuals and families could compare and purchase insurance plans. Offered subsidies based on income to make coverage more affordable. 3. Medicaid Expansion Expanded Medicaid eligibility to include individuals and families earning up to 138% of the federal poverty level. Increased federal funding to states that adopted Medicaid expansion. 4. Protections for Pre-Existing Conditions Prohibited insurance companies from denying coverage or charging higher premiums based on pre-existing conditions. Allowed young adults to stay on their parents' insurance plans until age 26. 5. Essential Health Benefits Mandated that all insurance plans cover essential health services, including preventive care, mental health services, and maternity care. --- Impact of the Affordable Care Act 1. Increased Health Coverage By 2016, over 20 million previously uninsured Americans gained coverage through the ACA. The uninsured rate fell from 16% in 2010 to 8.6% in 2016. 2. Improved Access to Care Expanded Medicaid coverage provided healthcare access to low-income individuals and families. Increased funding for community health centers, improving access to primary care. 3. Financial Protections The ACA introduced caps on out-of-pocket costs, reducing the financial burden on patients. Prevented medical bankruptcies caused by high healthcare costs. 4. Public Health Improvements Increased access to preventive care led to better management of chronic diseases. Reduced hospital readmissions through coordinated care initiatives. --- Challenges and Opposition Despite its successes, the ACA faced significant political and legal challenges: 1. Republican Repeal Efforts The Republican Party campaigned heavily on repealing the ACA. In 2017, efforts to repeal the ACA narrowly failed in the Senate. 2. Legal Battles The Supreme Court upheld the ACA’s constitutionality in 2012 but allowed states to opt out of Medicaid expansion. In 2017, Congress reduced the individual mandate penalty to zero, weakening one of the ACA’s core provisions. --- Long-Term Legacy and Future of Healthcare Reform The ACA established healthcare as a fundamental right rather than a privilege in the U.S. Even as political efforts to repeal or modify the ACA continue, its core provisions remain intact and popular among Americans. Future healthcare reforms are likely to build upon the foundation laid by the ACA. Proposals for a public option, Medicare expansion, and prescription drug cost controls reflect the ongoing influence of the ACA on health policy. --- Conclusion The Affordable Care Act represents a historic shift in U.S. healthcare policy. Despite political opposition and legal challenges, the ACA has improved access to care, expanded health coverage, and established critical patient protections. As the healthcare landscape continues to evolve, the ACA’s legacy remains a defining feature of American health policy. -

speedy recovery health and fitness part -1

 

Image credits by dreams time 

Fit exercise into your busy schedule? That’s as absurd as saying that there are eight days in a week. First, you’ve never exercised before or regularly played a sport. Second, you’ve never been into the  fitness crowd and third, you’re far too busy to even think about  exercise. In other words, You're just not into it. 

Of course your friends talk about it and rave about the latest fitness  craze, but you’ve seen it too often, some of them are on the “on-again-off-again” treadmill / stair master mania, and you wonder why  they haven’t shed the fat that they’re desperately still trying to hide.

Seeing what your friends go through and not seeing any results, you  cling to the notion that your total lack of interest is justified.  You’re not the least bit inclined to engage in these circus-like  contortions or do those mindless freestyle strokes in the water.

 That  would only encroach into your already busy schedule of juggling  family, home and career. These three combined – husband/children/work are your exercise. Before tackling the idea of fitting exercise into your busy schedule, itmight be better if we start with the concept of self-assessment and then familiarize ourselves with the disease-prevention aspect ofexercise. Once you’ve accepted the fact that exercise is good for your health,then you can consider some of the ways you can include it into yourlife.

SECTION 1: ASSESSING PHYSICAL DAMAGE AND ACCEPTING THE

IMPORTANCE OF EXERCISE

Lifespan and Physical Appearance

The average life span is 80 years, give or take a few years. The truth is, a significant number of people look and feel 80 before their time. They have:

 sagging dry skin unsightly posture an uneven and unsteady walk aching joints

If their outward appearance is bad, imagine what the inside machinery is like. Most likely, it’s even worse:

 clogged blood vessels heart problems mounds of sugar and fat parked in or around vital organs Conditions such as diabetes, nervous tension, high blood pressure and cardiovascular disease that are silently brewing.

If fitness authorities had it their way, they’d create legislation to make exercise mandatory as soon as a baby leaves the cradle, not during the teenage years when obesity is likely to strike.

But fitness shouldn’t be associated with any age. You can start at 10 or at 30 – even at 50 or 60. Fitness should not be seen as the cure for an illness you already have, but as preventative maintenance.

Assessing Your Fitness Level

Brad King and Dr. Michael Schmidt in “Bio Age, Ten Steps to a Younger You” have devised a questionnaire for assessing physical damage to a body as a result of no exercise. We will borrow some of their guidelines:

Start with the question, “How do I look?” Do any of these answers apply to you?

➢ Am I overweight? Do I look like an apple or pear?Do I have a spare tire?

Has my skin become excessively dry, almost paper-thin? Next, ask: “How do I feel?”

➢ Do my joints hurt before or after any physical exertion?Am I constantly worried and anxious? Do I feel tired and sluggish most of the time? Do I suffer from mood swings? Last question, “How am I doing?” Is walking and climbing stairs difficult?  

➢ Do I have problems concentrating? 

Is running impossible for me now? Am I unable to sit straight,

preferring to slouch or stoop my shoulders?

You’ve completed your basic assessment. Note, however, that other exercise or fitness gurus will have their own parameters or indices for assessing your body’s overall state. Turning You into a Fitness Buff! After going through the assessment phase, you’re probably experiencing a “rude awakening”. 

Slowly but Surely…

In fact “slowly but surely” was probably what motivated Denise Austin to come up with her popular one-minute exercises. She had two types of people in mind when she designed the oneminute movements:

▪ Uninitiated

▪ People on the go

It’s a quickie society we live in; we want everything quick, especially exercise.

Benefits of Exercise

If you make exercise part of your day, Denise Austin believes you’ll

already experience some noticeable benefits.

These include:

✓ Waking up in the morning feeling refreshed

✓ Walking with a gait

✓ Having energy left at the end of the day

✓ Feeling more optimistic about recreation

✓ Sleeping more soundly at night

More Benefits of Exercise

The benefits above are general. Let’s examine the more specific

benefits of exercise on specific parts of the body, as described by

Goldberg and Elliot:

✓ Exercise prevents heart disease

The average ratio of total cholesterol to HDL cholesterol (good cholesterol) is about 4.5. If this ratio doubles or reaches 7, you double your chances of developing coronary heart disease. You reduce that risk by as much as 50% if your ratio is 3 or lower.

The lowdown on cholesterol: not all cholesterol is bad. You have the good one (HDL-1 and HDL-2), the not so bad one (VLDL) and the harmful one (LDL).

To get your ratios, divide the total amount of your cholesterol by your amount of HDL. The lower the ratio you have, the better.

✓ Exercise prevents osteoporosis

28 MILLION AMERICANS HAVE OSTEOPOROSIS. 80% ARE WOMEN. ONLY ¼ OF THIS 80% KNOW THEY HAVE THE CONDITION AND ONLY HALF ARE BEING TREATED.

THE ANNUAL OSTEOPOROSIS BILL TO THE UNITED STATES IS $14 BILLION.

STUDIES HAVE SHOWN THAT SUFFICIENT AMOUNTS OF CALCIUM AND REGULAR EXERCISE BUILD STRONG BONES.

WHILE GENETICS PLAY A MAJOR ROLE IN DEVELOPING THE RISKS OF OSTEOPOROSIS, INDIVIDUALS CAN CONTROL SOME FACTORS THAT WILL HELP PREVENT THEPROBLEM.

PEAK BONE MASS IS ATTAINED IN YOUR 20’S. STARTING AN EXERCISE PROGRAM WHILE STILL YOUNG, EVEN IF YOU LIVE IN THE FAST LANE, WILL HELP YOU AVOID BONE DISEASE.

✓ Exercise prevents diabetes

People are still debating how much exercise an individual needs, but for people with type 2 diabetes, exercising three or more times a week improves fitness and blood sugar levels. If you have type 2 diabetes and are overweight, exercise done with the following parameters would be of tremendous benefit: intensity of 60%-70% maximal heart rate, with duration of 30 or more minutes, 4-7 days each week.

There have been hundreds of documented reports that reveal how people’s lives have significantly improved and the remarkable transformation that their bodies experience after they made the decision to take ownership of their weight and fat problems.

In fact, Diane Rinehart (former Toronto magazine editor and writer) wrote in the Montreal Gazette on December 12, 2005:

“What we’re hearing about…is waiting times in emergency and operating rooms for ailments such as hip replacements, heart surgery and amputations. That’s a shame because the fact is, if we dealt with obesity, we wouldn’t be facing the epidemics of heart disease, stroke, arthritis and diabetes that clog our hospital waiting rooms and OR’s.”

2. HOW TO INCLUDE EXERCISE

Feeling overwhelmed by the amount of time your friends and colleagues spend in the gym? Turned off by the idea of a tennis game that entails not only the hour-long match but also getting to the tennis club, changing into a tennis outfit and then showering afterwards?

YOU THINK, “THAT’S ALMOST 3 HOURS – THREE HOURS I COULD DEVOTE TO NURTURING MY CLIENTS AND EXPANDING MY SALES TERRITORY.” THE BAD NEWS IS, BEING PENNY WISE AND POUND FOOLISH DOES NOT WORK IN ANY CIRCUMSTANCE, ESPECIALLY WHERE0 FITNESS AND HEALTH ARE CONCERNED.

ARE THOSE THREE HOURS WORTH SKIPPING DURING A GIVEN WEEK WHEN YOU KNOW THAT YEARS OF OPTIMUM HEALTH CAN BE YOURS IF YOU HAD A POSITIVE ATTITUDE ACCOMPANIED BY REASONABLE DOSES OF DISCIPLINE?

A Simple Exercise Program

INSTEAD OF IGNORING EXERCISE ALTOGETHER, HERE’S A SUGGESTION FOR INTEGRATING IT INTO YOUR BUSY SCHEDULE. THINK OF EXERCISE LIKE YOU THINK OF A MAJOR TASK IN THE OFFICE. BREAK IT UP INTO TINIER COMPONENTS.

INSTEAD OF SPENDING TWO HOURS IN THE GYM OR IN THE TENNIS COURT LIKE

YOUR FRIENDS DO, ASK YOUR TRAINER TO DIVIDE YOUR WORKOUT PROGRAM.

SUGGESTION A

30 MINUTES FOUR TIMES A WEEK, I.E.: 20 MINUTES CARDIO, 10 MINUTES WEIGHTS (1 MUSCLE GROUP, E.G. LEGS)

SUGGESTION B

30 MINUTES THREE TIMES A WEEK

MON: 20 MINUTES CARDIO + 10 MINUTES STRETCHING;

TUES: 20 MINUTES WEIGHTS (2 MUSCLE GROUPS, E.G. BACK AND ABDOMINALS) + 10 MINUTES OF CARDIO.

WED: 20 MINUTES CARDIO + 10 MINUTES OF WEIGHTS (TWO MUSCLE GROUPS, E.G. TRICEPS OR CHEST, BICEPS OR SHOULDERS)

SUGGESTION C

20 MINUTES 5 DAYS A WEEK.

WEEK 1: ALL CARDIO

WEEK 2: WEIGHTS

WEEK 3: CARDIO ON MON/WED/FRI

WEEK 4: WEIGHTS ON TUES/THURS

REPEAT THE ENTIRE CYCLE WHEN YOU GET TO MONTH 2.

Happiness Mantra part.2

 

Traditional Happiness Ideas vs. New Age  Happiness Ideas

Synopsis

When you dream of happiness, you probably dream of that one place where suffering is absent – a place with no guilt, anxiety, melancholy, and mood swings. With the present way of life of many people, most of them surely look forward to that one day when all their mental battles and worries will subside – that one golden day when purely positive things will take place and there will be no more reasons to experience pain, tension, and sorrow.

Ways To Look At It

But unfortunately, all these things are just part of a mythical place. This is a kind of place that society would like you to believe exists, just another gold pot sitting at the end of that proverbial rainbow, which, when found, will give you security and wealth.

The traditional happiness ideas revolve around this mythical place with perceived security and comfortable luxury. However, there is no  way for this ideal to come to reality all because of one law of life, which can be easily summed up in a single word – change.

Change is everything that life knows. Your assets, your moods, your relationships, your liabilities as well as the other conditions of yourexistence are not going to stay constant, whatever your cultural idea might make you believe.

Disaster, death, unforeseen misfortune, conflict, disease, heartbreak as well as the simple anxieties of your everyday life will continue and disrupt what you perceive to be peace of happiness.

The new age ideas about happiness dwell on the principle that even though the traditional happiness ideas might be mythical and somewhat boring, still, there is a chance for you to find a deeper and truer state of being. As a human being, your greatest satisfaction will lie not in the constancy, but in the transformation.

For the modern era, true happiness is about accepting, embracing and laughing at your pain. Its aim is to understand that your pain is a natural result of the changes in your life and it is a crucial precursor to even your growth.

Empowerment for Happiness – What does it mean to you?

 Synopsis 

Right from that very moment of your birth, you never got the chance to choose the kind of life that you will live. Back then, it does not even matter a bit. Being a newborn, you had no care at all about those things that matter to the grownups around you. But when you reached that point when you already understand the difference between white and black, happy and sad, good and bad, when you find yourself trying to feel good, it is when you finally start to wonder. What is the real definition of happiness? How you do find it?

What Does It Mean

Dear friends, happiness is not something that you can just purchase from a nearby store because if it can be, then, all people in this world will surely get their pockets empty and their banks broken on buying happiness each time they feel the need for it, both for themselves and those close to their hearts. It only means that people with no money will also be deprived of the chance of being happy.

But of course, this is not the case. Happiness is something springing from within, a product of all your actions. And despite being intangible, happiness is not necessarily elusive.

So, before you wallow yourself in negativity and completely giving up on your search for happiness, you need to feel empowered and for this, you have to know how you should set goals so that you can be happy, truly happy.

First, you have to determine the things that make you feel bad. Identify each one of them by writing them down on a paper. If you want to be genuinely happy, you have to identify the reasons for your sadness because it is the only way for you to face the issues head on.

While laughter is considered as the best medicine, it will surely not feel right, especially when all you want to do is cry your eyes out or scream at the top of your lungs.

Happiness will only come if you will address those things that induce negative feelings such as sadness, guilt, anger, and so on and so forth. After writing down the things that make you feel bad, the next thing to do is right down those that make you feel good, small or big alike.

Of course, you cannot do all things that you want for there will always be things that will hold you back from doing so but there is no need for you to fret.

You will only have to manage your time and set your priorities. In goal setting, you will learn managing your time so that you can fulfill all your duties and at the same time, do those things that can make you happy.

And last but not the least, you should never let other people wipe away that hope that you have in finding real happiness. When they tell you that it is impossible for you to find it, prove to them that they arewrong.

Empowerment for happiness is about not letting others bring you down and fighting for your right to be happy. After all, you are entitled to it and all you need to do is choose.

Why Adopt The Empowerment Mindset For Happiness?

Synopsis

Having a happy mindset is very powerful and is not something that you should underestimate. In just a single day, you have thousands of different thoughts, and only some of these are actually happy and positive. It is not a secret a happy person has happier and more positive thoughts compared to an unhappy person. When you think positively, you are also given with an improved clarity as well as courage and confidence in facing the day that lies ahead.

Why Do It

Adopting the empowerment mindset for happiness helps you in determining your own path instead of following others. Sad to say that through the negative thoughts like jealousy, fear and anger, people are thrown off their path, losing their ability of thinking and acting effectively.

But if you try to have a happy mindset as opposed to an unhappy one, you can certainly attain greater things in your life. You will have the chance of being a happier person overall.

When you are happy, a more exciting future waits ahead of you while being unhappy and thinking negative thoughts places you stuck in a vicious circle where you continue to be afraid and fearful, causing you

to act defensively. It is something that tends to push other people away from you, creating more problems as you become lonelier and more afraid than ever.

Following the empowerment mindset for happiness as you travel in the path of life can help make you feel better, which will then lead you to become a stronger and even more stable person. With this kind of mindset, you will be completely in control and not someone who will be easily pushed around by others.

While there will always be bad days and negative things that will happen, learning to see the positive side of these things and learning how to avoid yourself from being dragged by such situations will help you stay on happiness’ path.

Thinking is an automatic thing, which means that changing your thoughts can take effort and time, though it is not necessarily impossible. By adopting the empowerment mindset for happiness, you will learn how to automatically think in a positive way, which will then lead to a longer, healthier and happier life full of happy thoughts only.

Tips For Becoming Empowered For Happiness

Synopsis

“Happiness is not a possession to be prized, it is a quality of thought, a state of mind.” ― Daphne du Maurier, Rebecca

In their search for happiness, a lot of people search for it not within themselves but in other people. Many of them assume that things such as a good job, more money, better relationships and others will give them the happiness that they are searching for.

But, the truth is, you can only find true happiness and contentment if you will look within yourself and you will learn how to be your self’s best friend. It means that you need to care, trust, and love yourself the way you care, trust and love those people near your heart.

Here are several tips that are guaranteed to make you empowered for happiness that you might want to keep in mind:

Tips

1. Give positive rewards to yourself. If you have done something That you are proud of, try giving yourself even with just a small reward. If possible, never wait for praises from others because if it does not come, you will end up feeling resentful. Patting your own back every once in a while won’t hurt and in fact, this is agreat feeling which will surely stay with you within a long period of time.

2.  Instead of pulling yourself down, try lifting yourself up. If there is one thing about yourself that you do not like, do something to alter it. If it cannot be changed, then, accept it as it is. Never go for negative self-talk because you lessen your chances of changing for the better if you are already filled with negative thoughts.

3. Learn forgiving yourself. Surely, you will not scold a child over and over again for a mistake that he did so never do such a thing to yourself as well for it will not do you any good. Forgiveness is a gift that you can endow yourself if you made a mistake. After that, try figuring out the lesson that you learned, using it as an inspiration in making better choices in the future.

4. Take pleasure in your successes. Many people can still clearly remember the details of embarrassing, painful or depressive events that took place several years ago. What if you try doing exactly the same thing with the wins and successes that you had in the past? Instead of wallowing on your downfalls, why not remember your accomplishments and trials and keep their memory with you? Thinking about these successes at least once every week will surely make you feel good.

 Never forget celebrating all the wonderful qualities that you have! The best and most important tip for becoming empowered for happiness is learning to love yourself for as you do so, you will also be able to love others around you and they will also start to love you even more!

Mindset for Happiness –The Pros and Cons

Synopsis

No matter where you live, or whatever race you might belong to, it is easy for one to get stuck in a rut, emotionally and intellectually, which can cause unhappiness. A lot of studies have revealed the causes as well as effects of happiness, with numerous benefits being associated to being happiness, professionally as well as personally.

Your happiness can be negatively affected by outside forces, some of which are out of your control, such as bothersome coworkers, loss of a loved one, or even the weather.

But, there will also be those forces which are controllable and during such cases, happiness becomes a choice. It is easy and common to be wallow and be engulfed in self-pity once the blues start to call, but adopting the empowerment mindset for happiness will be very beneficial for you.

The Good And Bad

One good thing about this mindset for happiness is that you will actually be more motivated to face every single day. You will not experience that laziness of waking up every morning and instead, you will be more energized to face the day. You will feel happier and if youare happy, you will also be more optimistic, allowing you to focus only on those good things with your life.

This empowerment will also help you to become more creative and productive. An unhappy person is more distracted, less productive and more sluggish.

They also have higher chances of getting sick. But if you are happy, you will feel better, be more energized and have an improved focus that will increase your creativity and productivity. If this happens, you can easily and successfully finish all the things that you are set out to do while still having some spare time to do the things that you really enjoy.

If you are a happy person, more people will start to like you. It is good to be work and be around a happy person who smiles more often and has a more uplifting and positive attitude that inspires others.

Unhappy people can bring negativity to those around them, causing unhappiness and negative thoughts, something that is unpleasant for those around them. On the other hand, happiness is contagious, making other people around you much happier, which will then make you more positive and uplifted.

The empowerment mindset for happiness only has good things about it and there is nothing bad about it for after all, there is surely nothing wrong with being happy, is there? This kind of mindset is something that needs to be adopted for everyone because if it happens, then, the whole world will surely become a much happier and better place to live in.

Conclusion

“Happiness depends more on the inward disposition of mind than on outward circumstances.” ― Benjamin Franklin

At the end of the day, there is only one thing that this Empowered Happiness Bible wants to teach you, and that is, the source for happiness is just lying within you. Real and genuine happiness can only be yours, whatever the circumstance you might be in right now, by looking inside you.

While short term happiness can be yours with the pleasant circumstances, this can actually chronically distract you in your pursuit for the long term type of happiness.

The primary ingredients for you to obtain real happiness are summarized as follows:

A. Recognize that your emotions and thoughts are not “you” in essence for these are just products of the mind which can come and go as they please.

B. Never categorically abandon short-time pleasures but be more selective in opting for long term happiness over the short term pleasures every time you feel the need to chooseConsider your heart as the instrument that will guide you in

C. Consider your heart as the instrument that will guide you in making the right choices which will help you in finding happiness for long term.

D. Try to give your mind with undistracted rest and time. Set aside some time in your calendar for peace of mind that can be used for contemplation and creating new spaces within your mind.

While living in this world is far from being perfect and there will always be times when you will feel the weight on your shoulders, it must not stop you from being happy. As being said over and over again throughout this book, happiness is actually a choice, not something that just “happens.” You, and not other people, will decide when you will be happy. Being happy is a matter of will. If you willed yourself to be happy, then, there is no reason for you not to find that happiness.

May this Empowered Happiness Bible serve as your guide and inspiration in reaching and experiencing genuine happiness! Never look for happiness anywhere else. Instead, look inside yourself and in there, surely, you will find that one thing that you have long been searching for!

PART 1 CLICK HARE 

Happiness Mantra- part 1

 “Happiness is when what you think, what you say, and what you do are in harmony.” ― Mahatma Gandhi

Everyone wants to learn the secrets on how to be truly happy in life. For sure, right now, most people in this world are still in pursuit of happiness, a journey that many of them have probably started right from that very moment when they learned about the concept of “happiness.”

Image credits by unsplash

Did you ever wonder what it really takes to be truly happy? Many people tried pursuing relationships, money, and success, and most of them have reached that point when they have realized that happiness does not really come from the outside, or from the world where you live in. In all essence, happiness is something that comes from deep within you, lying in that secret place within yourself, waiting for you to finally tap it and release it from its prison.Happiness is something that has long been present inside you. Finding happiness inside yourself is like peeling off the layers of onion, with each layer representing your thoughts, fears, and negative beliefs. As you slowly peel away each layer (who you are not), you will gradually reach its very core (who you are). And right there and then, you will find your purpose and meaning in life. You will finally discover yourself and learn the real meaning of happiness.

For you to be truly happy, you need not lock yourself up inside a closet and meditate for the rest of your life. To be truly happy, there are some things that you have to learn first and in this Empowered HappinessBible, you are bound to unravel what it takes to finally know the meaning of HAPPINESS.

Get all the info you need here.

Happiness – Know the Basics

Synopsis

Happiness is a state of one’s mind. You do not look for it. You do not even have to chase it. Happiness, in truth, lies within yourself, starting from you and ending at you. In the simplest essence, happiness is about getting back your true nature. While other people try to look for happiness through their wealth, career, money and success, you have to understand that happiness is something that you choose for yourself. So, what are the basics of happiness? What are the things that you can do in order for you to truly start being happy with your life?

The Basics

Be in Control and Take Possession

Your body is composed of hundred trillion of cells, all of which are answerable to you and you alone. You are basically these cells’ commander in chief and they are working constantly not for the benefit of other people, but only for your own benefit. For these cells, you are the only person that exists. To start on your journey to happiness, you first need to be in control of these cells, take possession and be responsible for these cells for in so doing; you also become the master of both your mind and body. 

  Be Yourself

Newborn babies practically share the same level of happiness the moment they have been given birth to this world. However, their happiness level starts to change once they get older. One basic rule in order to become happy is for you to remember that your fundamental nature is soft, vibrant and full of enthusiasm, energy, and love. You must never compare yourself with other people because you are exceptional and unique. And this uniqueness is something that you need to explore. If there is one thing about you that you do not like, never put the blame on your parents, on other people and most importantly, on yourself. What you need to do is acknowledge its existence and accept it as it is. Instead of lamenting, what you should do is exert some efforts in order for you to eliminate this one thing that you do not like and by this, you can expect to be happy.

Empty Yourself

If you are truly determined to be happy, you also need to free your mind and body from all negativities. Remember that there is nothing negative on earth, only your thinking makes things that way. Get rid of fear,  frustration, ego, tension, hatred, anger and stress from your system. Be aware of your destination and imagine yourself getting here. Relax. If things are bound to come, they will come, only if you want them to. After you have learned how to be in control of yourself, how to be yourself and how to empty  yourself, the next step is for you to fill yourself with as much positive energy as you can. Fill yourself with hope, kindness, compassion, positive feelings, gratitude, desires and love. As you do so, you can finally tell yourself that happiness is just within your reach.

Reasons of People’s Sadness

Synopsis

“Every man has his secret sorrows which the world knows not; and often times we call a man cold when he is only sad.” ―    

Henry Wadsworth Longfellow

With everything happening around the world, with all the wars, natural calamities and other kinds of catastrophes that befall on the people, it is no longer a surprise that many of them end up sad, or worse, even depressed.

If you feel down or you got the blues, then, you should know that you are not alone. Every single person in this world gets sad. When you are sad, you will surely feel that that sadness is bound to last forever. But more often than not, sad feelings do not really last that long – several hours, or even a day or two probably.

Sadness

Sadness – What is It?

When you feel sad, the whole world might seem unfriendly and dark to you all of a sudden. Deep inside you, you feel that hurt that seems to crush both your spirit and your heart. Most of the time, you find yourself crying, with the tears difficult to stop. For most people, crying alone can already make them feel better. The moment sadness starts fading away, that is the time when you feel as if the heavy and thickblanket has finally be lifted off your heart, and you feel happiness all over again. 

The Natural Reasons for Sadness

 It is only natural for a person to feel sad every now and then. Maybe you were not able to get that one thing that you have always wanted. Maybe you suddenly missed the presence of a person close to you. You were probably rejected by someone or maybe, you simply do not feel That good about yourself. 

People actually have a lot of reasons why they feel so sad at one point in their lives. One of the most common reasons for sadness is loss. Losing someone you love or something important to you will surely induce feelings of sadness. Whether it is the loss of a loved one or a pet or moving to a brand new city and leaving your old friends behind, this kind of losses are enough reasons for a person to be sad. While relationships are the best source of fun and happiness most of the time, these can still make a person sad. A lot of kids today end up fighting with other members of their family, particularly their parents, as they struggle growing up and gaining independence. Relationships in the workplace can also bring about sadness in most people today, especially when you are constantly having discussions with your colleagues or your boss does not seem to notice your hard work. But probably the most usual reason why a lot of modern men and women today feel sad is because of self-image, or the way that you feel about yourself. Adults in particular are not totally happy on how they look. They feel inferior with others whether in school, at work and other aspects of their lives. It can be easily observed especially when talking with the opposite sex, with some people feeling shy to do so because for them, they are not that good enough.

While it might be pretty much understandable why many people today feel sad, there is actually no reason for them to dwell on this feeling. At the end of the day, being happy is something that they should strive to achieve, for many reasons.

What Is True Happiness?

Synopsis

“True happiness is to enjoy the present, without anxious dependence upon the future, not to amuse ourselves with either hopes or fears but to rest satisfied with what we have, which is sufficient, for he that is so wants nothing. The greatest blessings of mankind are within us and within our reach. A wise man is content with his lot, whatever it may be, without wishing for what he has not.” ― Lucius Annaeus Seneca

Are you happy? If you are, how happy are you? True happiness refers to the measurement of two kinds of happiness, namely experienced happiness and remembered happiness.

True Happiness

Experienced happiness pertains to those moments of relief, bliss, laughter, or joy that you have experienced within a day. Imagine your friend asking you randomly during lunch time about what you are doing and how happy you actually are at that very moment. That is experienced happiness, the kind of happiness that comes from the things that you do for a particular period of time. On the other hand, remembered happiness refers to how you think about yourself in general. This is how you will answer that million dollar question “Are you happy with your life?”This is how you remember those years you had in high school, the vacations that you went to, the holidays you have spent with your whole family, the early days of childhood with other kids, your history of jobs,  or even your divorce. Remembered happiness is pretty much like the bigger picture or perspective on your state of happiness.

It is not surprising that experienced happiness and remembered happiness do not match all the time. For instance, millionaires in general have higher rate for their remembered selves compared to those people who only earn $50,000 each year. 

However, a millionaire might have more responsibilities in life. He may experience more pressure in his work, with a larger house to run and a spouse who is more demanding. It only goes to say that even if they are earning millions, these people might have lesser moments of spontaneous happiness during their day to day lives, and living their lives less happily. Meanwhile, an ordinary employee who considers himself as less happy since he lacks the kind of luxury that he has been dreaming of might, in reality, experience great bliss and pleasure with their jobs, with their family or with their hobbies, thus, they tend to have more blissful moments in their day. Experienced and remembered happiness might be entirely different things but once you have happy moments in your past and your present, then, you can say that you have reached the so-called true happiness.

Empowered Happiness Mindset – What

does it actually mean?

Synopsis

Do you want your life to be happier? Do you want your relationships with other people better than before? Do you want your business to be successful? Well, the real secret to all of these lies on your mindset. Weird as it may sound, you are living in a world in which things happen depending on what you think. This is something that most people fail to realize. Whether you actually believe this or not, this is something that works similarly for everyone. By focusing on the things that you do not want or complaining about those negative things in your life, more negativity tend to enter your life. But if you start to focus more on things that you want and think about all the positives happening to your life, you also bring in more of that.

What Is It

Happiness, as they always say, is a choice, which means that if you choose to be happy, then, you will be. Happiness is a kind of choice that you make and create for yourself. It is not something that depends on creating the happiness of other people or getting their approval. In reality, the level of your life’s happiness has nothing to do with the things that other people say or do, even if you feel like it actually.

Happiness is not something that you capture through the affirmationor actions of others.

Can you really make up your mind to be happy?

The answer is YES. The empowered happiness mindset is set on the principle that despite the things that happen to you or whatever dire circumstances you might be in today, you can still be happy.

Your happiness comes from within and happiness can only be experienced if you have established a connection to your core self, that part of you that lies deep within and never changes even after all those year.

If you decide that you will be happy right from your core, then, you are the one who have the power to identify the degree of happiness that you will experience.

If your core self is not being overpowered by hormonal or chemical challenges or overshadowed by your mind’s incessant chatter, then, there is a high chance for you to experience the so-called "unconditional happiness.” Your core self has the ability to stick to its decision of being happy and not falling apart or giving in to discouragements once it encounters less than perfect conditions.

When you learn living from your core, it is not impossible for you to be happy even during the toughest of times because you already know how you should hold on to those good times and chase all the bad away. With an empowered happiness mindset, you will know how you should let life to happen and stay open to wallowing in bliss of happiness whatever your circumstances might be. Part 2 continued Click here

10 SUPERFOODS THAT PROMOTE ANTI-AGING

          If we were to identify one common wish that unites humanity, it's probably the desire to live as long as possible. A long, healthy and happy life has been one of man's major pursuits since the dawn of history. 

The ancient Egyptians relied on magic spells and strange herbal mixtures thought to prolong life and even achieve immortality. 

Ancient explorers went on perilous quests in hopes of finding the mythical "fountain of youth". Alchemists through the ages experimented with a range of substances to create the elixir of life. 

Some of these substances were actually highly toxic! Many more myths have continued to abound and even today are believed by some people in our modern culture. One such myth is 

drinking powdered gold. Interestingly, another myth is that early retirement promotes longevity (this could make sense but sadly 

there's no evidence to back it up!).What does real science tell us? A huge volume of research hasconcluded that a healthy lifestyle is the mainstay of a longer lifespan. More specifically, it is the type of food we eat that can delayaging and keep us vibrant and active well into our eighties and beyond.

These in-depth studies have further found that specific foodscontain powerful anti-aging components as well as amazing nutrients - hence, the term "superfoods" was invented. Living longer requires nothing more than adding superfoods to your diet and consuming them on a regular basis. This book will discuss 10 of these most potent superfoods and how they can help you defy the aging process. The more you eat of them, the more years you will be adding to your life. And here's an added bonus:

not only will you live longer but these superfoods will also boostyour overall immunity and strengthen your physical and mental health.

     What are Superfoods?

"Superfoods" is a relatively new term that refers to foods that haveextremely high n utritional value. The common properties of        a superfood are:

• Usually plant-based.

• Packed with vitamins, minerals and antioxidants.

• Usually low in calories.

• Have a very high nutritional density, meaning they may contain

the recommended daily intake of certain vitamins and minerals.

• Very high in antioxidants, substances that are known to

neutralize free radicals (energy by-products that can be very

harmful to the body). Free radicals can increase the risk of age-

related diseases like Alzheimer's and Parkinson's, as well as

heart disease, respiratory ailments, stroke, and cancer.

• Although superfoods don't cure chronic diseases, they can

prevent them and alleviate some of their symptoms if they do occur.

• Many superfoods have rich colors, an indication of their high antioxidant content.

• The list of superfoods is long and varied. Some of the most common ones include spinach, broccoli, raspberries, walnuts,

garlic, lentils, black pepper, and tomatoes, among many others.

Benefits of Superfoods

Although there's no formal categorization for superfoods, they have

been found to have a wide range of health benefits depending on the specific substances found in each one. In addition to the particular foods that enhance life span, other

superfoods can be consumed for the following health benefits:

• Strengthening the immune system.

• Improving memory.

• Enhancing cognitive function and brain health.

• Preventing cancer.

• Promoting quality sleep.

• Reducing depression and anxiety.

• Guarding against age-related degenerative disease.

• Improving cardiovascular health.

• Lowering stress levels.

• Improving energy levels.

Many of the superfoods discussed here provide a powerful

combination of these benefits in addition to promoting longevity. When consumed regularly, they work like an armor that guards you from head to toe! It's not hard to see how powerful they can be on many levels.

How Superfoods Promote Longevity

The fountain of eternal youth may be a myth but superfoods can be the second-best option. That is how much of an impact they can have on longevity. Science has found a strong link between superfoods and a longer life span in the following areas.

Superfoods alleviate inflammation

Inflammation in the body is a key underlying cause of health conditions that weaken the body and speed up the aging process. Some of these inflammatory conditions include Alzheimer's disease, heart disease, arthritis, liver disease and cancer. Superfoods contain powerful anti-inflammatory substances that prevent these types of diseases from occurring or can dramatically alleviate their symptoms. 

Superfoods keep insulin levels low

 Studies have found that excess insulin in the body is a major cause of premature aging. Insulin is produced in the body to regulate blood sugar levels when we consume sugary foods. Most superfoods are low in sugar and therefore, help to maintain low insulin levels. 

Superfoods promote heart health

 A healthy heart means longer life, simple as that. Medical experts tell us that eating superfoods regularly can decrease your risk of heart attacks by a stunning 75-95%. This is because superfoods promote heart health by simultaneously lowering cholesterol levels, reducing inflammation, lowering insulin levels, and regulating   blood.pressure.Amazing!

Superfoods regenerate cells

Superfoods contain potent compounds called glucosinolates that help in cell regeneration and repair. They can therefore prevent cells from mutating and becoming cancerous. 

 Superfoods prevent brain aging 

We all want to live longer but we all want to be alert and mentally vigorous till the very end. The combination of anti-inflammatory, Insulin-regulating compounds found in superfoods is the answer.

They have been found by researchers to promote overall brain health. Superfoods have also been linked to the prevention of age-related cognitive diseases including Alzheimer's, memory loss and dementia. The bottom line: Superfoods have been scientifically proven to promote healthy longevity in a variety of ways. All of these benefits are more than enough reason to make these amazing superfoods a part of your daily diet.

The 10 Best Age-Busting Superfoods

 These 10 superfoods have been found to increase life expectancy, boost vitality and even improve the hair and complexion. Not only will you feel better and live longer, but you'll also stay youthful- looking and radiant well into your old age. Wherever you are in your life right now, it's never too late to begin turning back the clock. Start incorporating the following superfoods into your diet today to get super healthy and add years to your life.

#1: Mushrooms

                                           Image credits by istoc 

     Studies conducted on different types of mushrooms found that they are packed with longevity-promoting substances. They're rich in nutrients that enhance the function and activity of immune cells, prevent DNA damage and can slow down cancerous cell growth.

Portobello and white mushrooms are especially potent in protecting against breast cancer. Some of the more exotic types such as shitake, Reishi and Maitake are thought to contain a higher density of longevity-promoting substances. If you fancy giving them a try, they can be found in high-end supermarkets as well as health food stores.

How to eat: Mushrooms are so versatile that you can eat them every day and never get bored. They can be added to soups and sauces, sautéed with your favorite meat dish, combined with other vegetables, or enjoyed on their own as a side dish. Mushrooms are generally well-liked by most people. If you're one of them, consuming them on a regular basis won't be a chore!

A word of warning: Never eat mushrooms raw as they contain a carcinogenic substance that can be toxic. This substance is killedwhen the mushrooms are cooked.

#2: Cruciferous Vegetables

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These cool-weather vegetables are distinguished by a flower in the center surrounded by leaves. The flower has 4 petals in the shape of a cross. Hence, the name "cruciferous" or cross-shaped in Latin. The most common cruciferous vegetables are cabbage, cauliflower, broccoli and Brussels sprouts. Some less commonly known types include garden cress, kale, and bok choy. Cruciferous vegetables are called the "powerhouse" of superfoods because of their amazing superpowers. They have the ability to activate the body's detoxification function, a process that cleanses the body and flushes out harmful toxins and other accumulated 'junk'. They can also prevent the growth of cancer cells.

They contain a chemical called sulforaphane that protects the blood vessel walls against inflammation, meaning they are excellent for heart health. But perhaps their most amazing ability is that they can actually modify our hormones.

How to eat: cruciferous vegetables are not high on everyone's list of favorite foods. However, their powerful benefits make them one of the foods you absolutely need to consume on a regular basis. The best way to prepare cruciferous vegetables is to shred, chop or juice them to release their potent substances. They should also be chewed thoroughly for the same reason. They can be eaten cooked or raw. Cruciferous vegetables are simply one of the most nutrient-dens foods you can consume, so it's a great idea to consume one or two varieties on a daily basis.

#3: Berries

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All berries are packed with longevity-boosting antioxidants and are excellent for heart health. In one of the many studies conducted on these nutrient-rich fruits, participants who ate strawberries and blueberries every day for several weeks displayed the following 

improvements: lower oxidative stress levels, lower cholesterol levels and improvement in blood pressure. In addition to having anti-cancer properties, berries also promote brain health. Although there is no conclusive evidence as of yet, studies suggest that berries could prevent the onset of age-related cognitive diseases.

How to eat: The best strategy is to eat as many of these fruits as you can, fresh or juiced. The large variety of berries available ensures that you can eat a nice assortment every day. Although all berries are great longevity-boosters, blueberries, goji and acai berries are particularly potent.

#4: Nuts

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It's hard to imagine how something as small and unsubstantial as a nut could be very nutritious, much less help you live longer. In fact, not only are nuts rich in essential vitamins and nutrients but along with fish, they're the best source of healthy fats. They're also a good source of fiber, protein and antioxidants.

Nuts have a very unique property. When eaten in combination with other foods, they lower the glycemic load of the whole meal and balance blood sugar levels, making them a perfect food for preventing diabetes.

Nuts have actually been linked to a lower risk of heart disease. This is due to their high content of healthy fat in addition to their ability to lower cholesterol levels. Although relatively high in calories, nuts can actually promote weight loss or maintain body weight as they are extremely filling. They can suppress appetite for hours, making you snack less between meals.

How to eat: Chopped or sliced, lightly toasted or raw, nuts like almonds and walnuts make delicious toppings for salads and desserts. They can also be blended and added to dips or salad dressings. A handful of mixed nuts are also a delicious and filling snack that will keep you energized and satisfied for hours.

Note: Natural peanut butter also falls into this category, so make sure you add it to your list!

#5: Pomegranate

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The pomegranate fruit has been known for its health-promoting and therapeutic properties since ancient times. Pomegranates are rich in punicalagin, a highly powerful antioxidant, making it a uniquely potent anti-cancer superfood. Pomegranates also promote heart and brain health. A study conducted on elderly participants found that pomegranates can help delay the brain aging process. Those who drank a glass of pomegranate juice daily had improved memory and higher cognitive performance over those who were given a placebo juice.

How to eat: Juicing the seeds releases the pomegranate's potent. properties and brings out the delicious tart/sweet flavor. The seeds can also be removed and eaten on their own, mixed with other fruits or sprinkled over salads and desserts.

Note: To remove the edible seeds, split the fruit into quarters and remove the red seeds gently with your fingers.

#6: Salad Greens

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Salad greens are commonly referred to as 'leafy greens'. As the name implies, they include all leafy vegetables such as all types of lettuce, spinach, arugula and cruciferous vegetables. Less common types of leafy greens include kale, collard greens, beet greens, watercress, Swiss chard and endives. These nutritionally-dense vegetables are almost calorie-free (100 calories per pound) which makes them ideal if you're watching your weight. They're also rich in a wide range of essential vitamins and minerals and are very potent immunity-boosters. Studies tell us that higher consumption of leafy greens reduces the risk of stroke, heart attack, diabetes and some types of cancer. They also contain lutein and zeaxanthin, two compounds that protect the eye against light damage. Kale, spinach and mustard greens are packed with antioxidants and anti-inflammatory compounds that protect against a range of chronic diseases.

How to eat: Leafy greens should be eaten raw and ideally, in a nice and varied combination. Some types such as spinach can be cooked lightly and added to other dishes. Make sure you have a big bowl of assorted leafy greens at every meal and heap your plate high! They're filling and almost calorie- free and should be the mainstay of every meal. Salad greens can also be juiced to make green smoothies, which make amazing natural energy drinks.

#7: Seeds

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Seeds are another diminutive superfood that is widely overlooked, perhaps because they're not considered real foods. But their nutritional value will make you think twice. Most people are unfamiliar with the wide range of edible seeds, the two most commonly known being pumpkin and sunflower seeds. But this superfood group also includes chia seeds Egusi (found in a type of sour watermelon), flax, hemp, jackfruit, nigella and sesame. Seeds are very similar to nuts in that they are a source of healthy fats and promote heart health. But they're more nutritionally powerful than nuts in that they contain more plant protein, antioxidants and minerals Sesame seeds are packed with lignans, a hormone that fights breast cancer. Chia and hemp seeds are packed with heart-healthy omega-3 fatty acids, while pumpkin seeds are a good source of zinc and calcium.

How to eat: Seeds should be eaten raw or lightly toasted. They can be added to juices and smoothies or sprinkled on salads, cereal or oatmeal.

#8: Beans

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Beans are one of the best sources of non-animal protein and are the most nutritious starches you can eat. A daily portion of beans helps stabilize blood sugar and ward off diabetes. The type of antioxidants they contain also protect against colon cancer (Studies have found that eating beans once a week reduced colon cancer risk). The bean family includes all types of beans, peas, chickpeas, split peas and lentils. All legumes are part of this powerful superfood group.

How to eat: Since the legume family is so varied (the types of beans on their own offer a wide range of tasty options), it's easy to incorporate a different legume into your meals several times a week - or even every day. Legumes need to be cooked until soft and can be used in soups, salads, or eaten on their own. Chickpeas can be blended to make delicious hummus dip while black or red beans are a healthy addition to stews and casseroles.

#9: Onions and Garlic

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 Onions and garlic are the mainstay of Mediterranean diets and are used widely in Far Eastern cuisine. Not everybody appreciates the pungent taste and smell of onion and garlic but you may learn to develop a taste for them after learning about their amazing properties. Onions and garlic are highly beneficial to cardiovascular and immune system health and help alleviate inflammatory conditions. They're amazing anti-diabetes and anti-cancer foods as well. The natural antibacterial/ antiseptic properties can actually detoxify cancerous cells and prevent several types of cancer. They protect against cold and flu and can kill gastrointestinal bugs.

How to eat: chopped or crushed, they are ideally eaten raw to get the optimum benefit of their properties. However, they can be cooked as well and as we all know, many recipes incorporate them as a base. Chives, shallots, leeks, and scallions all belong to this potent superfood family, so there are dozens of ways to incorporate them into meals on a daily basis.

# 10: Tomatoes

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Tomatoes contain so many health-boosting properties that they definitely deserve to be on the age-busting superfoods list. Beta-carotene, vitamin C, vitamin E and cancer-fighting flavonoids are just some of the nutrients found in tomatoes. But perhaps the most powerful compound unique to this fruit is Lycopene. It protects the skin from UV light damage, guards against heart disease and has been found to lower the risk of prostate cancer.

How to eat: The potent compound lycopene is absorbed better in the body when tomatoes are cooked - this is your carte blanche to have a field day with foods smothered in fresh tomato sauce! Another important fact to note is that tomatoes pack a more powerful nutritional punch when combined with healthy fats, such as nuts, seeds, and fish. 

The bottom line: The versatility and assortment of these 10 superfoods make them easily adaptable to any diet. Many of them, such as berries, nuts and tomatoes are all-time favorites that you and your family can enjoy on a daily basis.

Some of the less common superfoods offer you a great opportunity to experiment with new flavors and try different recipes that can make them popular with your family as well. There are amazing ways to cook some of the blander foods (such as legumes and the much-hated spinach) to make them anything but bland. So, stock up on these superfoods, surf the web for tempting recipes and create a meal plan to stay on track. That's all you need to start boosting your longevity today!

Additional Tips for a Longevity-

Boosting Diet

Realistically, we know that it's not enough to rely solely on superfoods to delay the aging process. The consumption of these foods needs to be accompanied by a relatively healthy lifestyle. There's no point in consuming superfoods if you never exercise or if you smoke, drink excessively, don't get enough sleep or are too overweight. The harms of these negative health habits will simply nullify the benefits of superfoods and make them ineffective. They may be called superfoods bit they can't work miracles. This is not to say you need to become an exercise freak, go on are strictive diet or make drastic changes to your current lifestyle. But you do need to make some modifications to give superfoods a Fighting chance. Here are some helpful tips to consider:

1.Get enough sleep

As we sleep, our brains and bodies kick into action to initiate and amazing"housekeeping" process. This process involves flus out toxins, regenerating cells and healing tissue. It's essential that you have a structured bedtime routine and sleep promoting environment that allows for 7-8 hours of quality sleep each night, to allow your body and mind to revitalize and recuperate. This fact is pretty self-evident. We've all experienced how drained we feel when we've had a bad night, as opposed to waking up refreshed and invigorated after a good night's of carting! Our sedentary lifestyle is one of the main causes of poor

2. Take the stairs

Look for opportunities throughout your day to stay active. Take the stairs whenever you can, walk rather than drive and carry instead of carting! Our sedentary lifestyle is one of the main causes of  health and premature aging.

3. Do a digital detox 

Give your overstimulated brain a much-needed rest by staying away from technology for 24 hours once or twice weekly. Yes, it can be done, the world won’t end if you don't check your social media feeds for 24 hours! Turn off all your digital devices, keep your phone on silent and fillyour day with non-digital activities. Better yet, spend the time outdoors being active.

4. Get moderate exercise

Formal exercise isn’t for everyone. Some of us just can't stick to an exercise schedule or consistently stick to a traditional workout plan. If you're one of these people, find an activity you enjoy. Walking, hiking, cycling, swimming and team sports classify as exercise. Just make sure you practipractice some form of moderate activity two or three times a week.

5. Get married

If you're married, stay married! If not, consider tying the knot. Studies show that married couples live longer than single people! Now, that's a surprising one!

6. Eat fruit that's ripe.

According to researchers, ripe fruit has more longevity-boosting power. So make sure those berries and tomatoes are fully ripened before buying!

7. Use natural sweeteners

Sugar is toxic on so many levels. Try to cut down your consumption of processed sugar by using natural sweeteners like honey, fruit juice and molasses. Some beverages and foods like herbal tea and oatmeal actually taste better when sweetened with honey or molasses.

8. Develop a taste for green tea

The health benefits of green tea are well-documented. A cup of green tea daily is an additional health boost and is very refreshing hot or cold.

9. Eat organic

Organic eggs, fruit, vegetables, chicken and grass-fed beef and mutton are simply healthier. Organic is more than worth the higher cost if you can afford it. Do eat organic as much as possible to keep your body free of toxins and harmful chemicals.

10. De-stress regularly

Stress buildup is the leading cause of heart attack, stroke, high blood pressure and a long list of other serious health conditions. You can avoid these risks by simply taking 10 minutes every day to de-stress and wind down. Daily de-stressing doesn’t involve elaborate anguish. It's simply engaging in any relaxing activity that you enjoy. This could a warmbath with calming essential oils, meditation, listening to music or reading a good book. Just 10 minutes a day will immediately allow your brain to unwind and your stress level will drop dramatically.

11. Switch to whole grains

Replace white bread, pasta, rice and other refined grains with whole grains whenever you can. Whole grains are more weight- friendly and contain many other health benefits. Whole grain pasta, wild rice, whole-grain cracker and oatmeal are some great replacements for white pasta and white rice, baked goods and sugary cereals.

12. Get plenty of natural vitamin D

This simply means exposing yourself to sunlight. Moderate exposure to the sun's rays (15-20 minutes a day) will give you a hefty dose of health-boosting vitamin D. Take advantage of sunny days to soak up those rays and on cloudy days, expose yourself to as much natural light as possible.

13. Use olive oil

Olive oil is a mainstay of the famous Mediterranean diet because it's a super heart-healthy fat source. Use it as much as you can in your cooking and salad dressings. Coconut oil is another very healthy alternative to butter or ghee.

14. Solve crossword puzzles and brain teasers

Keep your brain stimulated and alert by giving it a regular workout. Studies have shown that solving crossword puzzles, brain teasers and playing other brain games prevents memory loss and boosts mental focus and attention span.

15. Nurture your spiritual health

Strong spiritual health develops inner calm, tranquility, optimism and hope. Whatever your religious orientation, take time to nurture your inner self through prayer, meditation or any other spiritual activity.

16. Go to the dentist

That dreaded dentist appointment you keep putting off can actually add years to your life as well. Gum inflammations, cavities, tooth Infections and other oral issues are extremely dangerous for the overall health if left untreated. An undetected tooth abscess could actually cause problems with the vision or the brain itself. Make that 6-month dental checkup a priority to catch any issues early on and keep yourself in optimum health.

The bottom line: Adopting these simple tips into your lifestylewill make a dramatic difference over time. Along with the regular consumption of superfoods, you will begin to actually feel how you body is vibrating with vigor and energy. It's beginning to defy age.

Conclusion 

Extending our life span is in your own hands. This is an amazing and true fact. Longer life is possible when you eat the 10 superfoods discussed here as often as possible. However, simply adding years to your life is not the real goal. There's no point in living longer if you can’t be healthy, mentally alert and active until the very end. This is what these amazing powers of superfoods can do. They add years to your life by guarding you against debilitating,  age-accelerating diseases and conditions. They keep your brain healthy and your mind vigorous. They make you feel better and look better. Perhaps we should reconsider the idea that the fountain of youth is nothing more than an ancient myth. With all of their amazing age- defying benefits, superfoods are worthy of being defined as the fountain of youth.

LIVE YOUR ULTIMATE LIFE (5 KEYS TO ATTRACTING THE LIFE

 5 Keys To Attracting The Life You Want

If you want to attract your ultimate life, there are five keys you need to know. 

These five keys act as stepstones for attracting and creating the life you 

want. The five keys to attracting the life you want are: know what you want, 

create an action plan, let go of things that are holding you back, track your 

progress and fine-tune your plan, and be persistent.

Let’s take a look at each one of these keys in detail so that you can start 

living the life you’ve been dreaming of.

1. Know What You Want 

In order to attract a life you want, you first have to know what you want. 

Although this step may sound easy, it’s much easier said than done.

Many people have a general idea of what they want their life to look like. This 

general idea is a great place to start, but you need something much more 

definitive and specific if you want to create your ultimate life. Your vision 

should be precise and fleshed out for the best results. 

Because creating the life you want depends on your knowledge of it, spend a 

lot of time uncovering exactly what you want your ultimate life to look like. 

This may be easier for some than others, but all should take this step 

seriously.

If you are having trouble discovering what you want, try meditating and 

journaling. When you use these two tasks together, you get a better idea of 

what’s been bothering you in your life and what you want to change. Journal 

for several days until you feel confident in your answer.

For some people, meditating and journaling might not be enough. If you still 

don’t know what you want your ultimate life to look like, consider professional 

help. A therapist can work with you to create plans and strategies for 

uncovering your true potential and ultimate goals in life.

Even though it may seem silly to see a therapist for this purpose, it’s exactly

what they are here for. Therapists can help you enhance your life and attract

your desires, even if you aren’t suffering from any severe mental disorders or

problems.

Eventually, you will figure out what you want. Before moving on to Step 2,

make sure that you are happy with the image of your ultimate life. If you

aren’t happy with your image, you won’t be happy with the results either.

2. Create An Action Plan

Once you know what you want your ultimate life to look like, it’s time to create

an action plan. Your action plan is what will turn your dreams into a reality.

After all, it isn’t enough to know what you want. You have to be willing to act

in accordance with your wants. The action plan is what will make this happen.

The action plan should involve daily goals, weekly goals, monthly milestones,

and yearly milestones. By incorporating all of these goals and milestones in

your action plans, you have something tangible to look forward to.

Listing goals is not enough. Your plan also has to include actionable steps so

that you can accomplish your goals. For example, let’s say that your weekly

goal is to attend the gym three times. To help you achieve this goal, create an

actionable plan in which you specifically list out what activities you are going

to do and at what time you are going to do them.

Something else you want to incorporate into your action plan is possible

triggers that could make you lose focus of your ultimate goals. For instance,

going to sleep too late may cause you to ignore your morning workout.

It’s important that you have a plan for whenever these occurrences happen.

Of course, there will eventually be a time or two when it is actually impossible

for you to accomplish your goals for the day. In these cases, don’t sweat it,

and go with the flow instead.

However, there will be sometimes when you simply won’t want to follow your

action plan because of whatever triggering event happened before. You want

to have a plan for when these events happen so that you continue following

your action plan, no matter how discouraged you may feel about it.

3. Let Go Of Things That Are

Holding You Back

One part of your action plan that you should focus on is bad habits and other

things that are holding you back. Only by changing the bad habits into good

ones will you be able to live your ultimate life.

Many people make the mistake of carrying around a lot of unnecessary

baggage with them at all times. whether it be toxic relationships, childhood

trauma, or even poor eating habits, habits that hold you back should be left

behind.

When trying to build your ultimate life, you want all of your habits, mindsets,

and activities to be nourishing, uplifting, and healthy. Although it will be

impossible to let go of all things that hold you back at once, start with one

item at a time.

If you’ve never let go of items before, start with small things that are tangible

and easier to let go of. For example, a gift from an abusive ex is a great place

to start. Simply throw it away so that it is physically and emotionally away

from your life.

Build up your skills of letting things go. Remember to let go of your own

personal traumas, as well as individuals who are not uplifting, helpful, or

beneficial in your current life. It’s important that you stay firm in this phase,

even if you feel guilty or a bit scared.

4. Track Your Progress And

Fine-Tune Your Plan

As you go about accomplishing your goals, keep track of your progress. By

tracking your progress, you know how you are doing, what you need to

improve, and what you are doing great on.

There are a variety of tools you can use to track your progress. If you are a

traditional person, you can track your progress using the classic pen and

paper method. For more advanced tracking, you can use apps on your phone

instead. It doesn’t matter what you use to track your progress, as long as

your progress is being tracked.

By tracking your progress, you can see what parts of your plan are not

working. Instead of trying to make your plans work, when they obviously

won’t, fine-tune your plan so that it is more efficient, applicable, and easy to

follow.

For example, one of your goals was to go to the gym five days a week. In

your initial plan, you scheduled your gym activities for the morning, but you

find it next to impossible to wake up in time to make these events. Instead of

continually missing your gym sessions, change the time so that you are more

likely to attend them.

It’s important that you continue to fine-tune your plan as you improve too.

Once the goals and tasks of your plan get too easy, you will want to make

them slightly more difficult so that you truly push yourself and grow. Allowing

the task to feel stagnant will not help you at all.

Let’s say that one of your goals was to journal once a week. If you are

journaling once a week without thinking about it, you might want to journal

two times a week. Once you master that, kick it up further.

There will never be a point when you should stop fine-tuning your plan. Your

goals and vision of your ultimate life will change with you. Fine-tune your plan

over and over again so that you are continually striving for more and creating

the best life possible.

5. Be Persistent

Most importantly, make sure that you are persistent and dedicated to

achieving your ultimate life. Even though you might be very motivated at the

moment, there will come times when your motivation is dwindling, and you

may even want to give up.

On the days that you feel down, it’s more important than ever to be

persistent. Only through persistence will you reach your goals and live the

ultimate life you have been dreaming of. Tackle the problem head-on with

persistence.

Since setbacks and laziness are guaranteed to happen, find ways to keep

yourself motivated beforehand. That way, you can quickly pull out your

motivation reminders whenever you feel tempted to give up and settle for

mediocrity.

If you are a visual person, creating vision boards and visuals are great ways

to keep you motivated. That way, you can physically see your dreams and be

reminded of what is possible if you just stick to the work. Remember to

update your vision board as your goals and ideal ultimate life change.

Another way to get motivation is to read books and quotes. There are tons of

books about staying motivated, and there are even more quotes on the

matter. By having a collection of quotes ready for when you feel down, you

can quickly remind yourself about why you are working by picking up the

collection.

Additionally, optimism and persistency go hand in hand. If you are pessimistic

and a victim of a fixed mindset, you are less likely to be persistent when the

worst happens. To keep you on your toes, try to have an optimistic mindset.

If you struggle with pessimism, try creating a gratitude journal. Every day, try

to add at least one new thing to the list. Whenever you feel pessimistic, pull

out your gratitude journal and read the things you’re grateful for. Then, try to

add something new to the list so that your mind is put back into an optimistic

frame.

When failure comes, still stay optimistic. Although this is difficult, it is the key

to being persistent. View your failures as opportunities to grow and learn.

By doing all of these things, you are more likely to be persistent, though the

job will still be tough.

Final Thoughts

Living your ultimate life certainly is a challenge. Although it looks easy in the

movies, it is much more difficult in reality. You will have to work very hard in

order to attract the life you want and maintain your ultimate life.

What makes living your ultimate life more challenging is that the process

never stops. Instead, your ideal ultimate life will change as you change. As a

result, the process of fine-tuning the plan is ongoing until the end of your life.

Because attracting your desires and living your ultimate life is a long-term

task, take your time, be patient, and be persistent.

Following the five tips above can help you create the life you want, but you

don’t need to make tons of changes overnight. Instead, incorporate these tips

into your life gradually so that they are more likely to stick and you are able to

get the life you want.

If you don't take anything else away from this guide, remember that

persistence is necessary if you want to live your ultimate life. It begins with

knowing what you want, but you then have to have the plan, strength, and

abilities to follow through.

(7 heart healthy foods for longevity)स्वस्थ हृदय लम्बी आयुके लिए 7 भोजन

         क्या आप एक लंबा, स्वस्थ जीवन जीना चाहते हैं? हम सभी जानते हैं कि हम हमेशा के लिए नहीं रह सकते हैं लेकिन हम अपने शरीर को सर्वोत्तम तरीके से पोषण करके अपने स्वास्थ्य की अच्छी देखभाल कर सकते हैं जो स्वाभाविक रूप से हमारे जीवन का विस्तार करने में हमारी सहायता करेगा।

शोधों के अनुसार, विशेषज्ञों ने ऐसे लोगों की पहचान की है जो लंबे समय तक जीवित रहते हैं और स्वस्थ जीवन भोजन खाने में सुसंगत होते हैं जो शरीर को अधिकतम स्वास्थ्य के लिए पोषण देने में मदद करते हैं। दूसरे शब्दों में, वे केवल उन खाद्य पदार्थों का सेवन करते हैं जो शरीर के लिए फायदेमंद होते हैं और उन खाद्य पदार्थों से बचते हैं जो संसाधित, पैक किए गए या जिनमें एडिटिव्स होते हैं।

यद्यपि इस बात की संभावना है कि आनुवंशिकी हमें कई प्रकार की बीमारियों की ओर अग्रसर कर सकती है, फिर भी हमारे स्वास्थ्य और आहार विकल्पों पर हमारा नियंत्रण होता है। यद्यपि इस बात की कोई गारंटी नहीं है कि जब हम बड़े होते हैं या हम कितने समय तक जीने वाले हैं, तो हमारा स्वास्थ्य कैसा हो सकता है, ऐसे प्रभावी कदम हैं जो एक स्वस्थ और अधिक सुखद जीवन जीने के लिए उठाए जा सकते हैं। 7 हृदय स्वस्थ खाद्य पदार्थ हैं जो दीर्घायु को बढ़ावा देते हैं जिनके बारे में नीचे 

 

# 1: ब्लूबेरी

 

ब्लूबेरी को "सुपरफ्रूट" के रूप में वर्णित किया गया है क्योंकि वे उम्र बढ़ने के अधिकांश परिणामों को अवरुद्ध करने के साथ-साथ उलटने में सक्षम हैं। वे अविश्वसनीय एंटी-एजिंग फूड हैं जो मानसिक स्वास्थ्य को बढ़ाकर मस्तिष्क को स्वस्थ रखते हैं। जामुन में मौजूद गहरे रंग उनकी उच्च एंटीऑक्सीडेंट सामग्री को दर्शाते हैं, जो मुक्त कणों को दूर करते हैं जो उम्र बढ़ने की ओर ले जाते हैं और स्वस्थ रहने के लिए नई कोशिकाओं को बढ़ने से रोकते हैं।

एंटीऑक्सिडेंट का एक पावरहाउस स्रोत होने के अलावा, जो कई लाभ प्रदान करता है, ब्लूबेरी में कई उम्र बढ़ने की प्रक्रियाओं पर सकारात्मक प्रभाव लाने की क्षमता भी होती है। हाल के अध्ययनों से पता चला है कि ब्लूबेरी के अर्क जीवन काल को महत्वपूर्ण रूप से बढ़ा सकते हैं। ब्लूबेरी न्यूनतम कैलोरी के लिए अधिकतम पोषण भी प्रदान करते हैं। इसके नियमित सेवन से पेट की चर्बी भी कम की जा सकती है।

 अन्य फलों की तुलना में, ब्लूबेरी में कम चीनी होती है, इसलिए इससे आपके इंसुलिन के स्तर को प्रभावित करने की संभावना कम होती है, जिससे वे एक तेज़ निर्दोष नाश्ते के लिए एक बढ़िया विकल्प बन जाते हैं। चूंकि वे कम ग्लाइसेमिक फल हैं, वे आपके इंसुलिन के स्तर को संतुलित रखने के साथ-साथ आपको केंद्रित रखने में मदद करते हैं। ये फल फाइबर से भी भरे होते हैं जो आपके पाचन को सही रखते हैं, आपके कोलेस्ट्रॉल के स्तर को बनाए रखते हैं, और इष्टतम दीर्घायु के लिए आवश्यक स्वस्थ वजन विकसित करते हैं।

 सभी प्रकार के जामुन स्वस्थ होते हैं जिनमें फाइटोकेमिकल्स की केंद्रित मात्रा होती है जो हृदय रोग, डीएनए क्षति, मेटाबॉलिक सिंड्रोम और यहां तक ​​कि कैंसर से लड़ने में मदद करते हैं। नतीजतन, रक्त वाहिकाएं अधिक लचीली होंगी जो हृदय रोग के विकास के जोखिम से बचने में मदद कर सकती हैं। पूरे फल के बजाय, यह ब्लूबेरी के विशेष फ़ेवोनोइड घटक हैं जो इतने सारे स्वस्थ लाभ प्रदान करते हैं। ये यौगिक उच्च रक्तचाप को बढ़ाने, हृदय संबंधी जोखिम कारकों को कम करने के साथ-साथ स्ट्रोक के बाद भी मस्तिष्क को अच्छी तरह से कार्य करने में सक्षम बनाते हैं। हाल के अध्ययनों ने साबित किया है कि ब्लूबेरी मस्तिष्क की गिरावट को रोकने के साथ-साथ मस्तिष्क के स्मृति-संबंधित क्षेत्रों को संभावित ऑक्सीडेंट और सूजन संबंधी क्षति से बचाने में मदद करते हैं।

एंथोसायनिन और टेरोस्टिलबेन्स में समृद्ध होने के कारण ब्लूबेरी विज्ञान आधारित दीर्घायु कार्यक्रम का एक महत्वपूर्ण तत्व बन रहे हैं। शोधों ने नए आंकड़ों की खोज की है जो दिखाते हैं कि ब्लूबेरी उम्र बढ़ने में देरी करने में सक्षम हैं और इससे लंबी  उम्र हो सकती है।

#2: एवोकैडो

लोग मुख्य रूप से अपने अनोखे स्वाद के कारण एवोकाडो का सेवन नहीं करते हैं, बल्कि उनके प्रभावशाली हृदय स्वास्थ्य लाभों के कारण भी करते हैं। एवोकैडो सबसे अधिक पोषक तत्वों से भरपूर खाद्य पदार्थों में से एक का प्रतिनिधित्व करता है जो प्रोटीन, मैग्नीशियम, विटामिन ई, बी 6 विटामिन और फोलिक एसिड जैसे स्वास्थ्य वर्धक पोषक तत्व प्रदान करता है। इसके अलावा, वे विरोधी भड़काऊ वसा का एक अच्छा स्रोत हैं जो शरीर में उम्र बढ़ने को कम करते हैं।

वाशिंगटन में एक आहार विशेषज्ञ के अनुसार, एवोकाडो मोनो- और पॉली अनसेचुरेटेड वसा से भरपूर होते हैं जो ऊर्जा को आसानी से उत्पन्न करने में सक्षम बनाते हैं। नतीजतन, रक्त कोलेस्ट्रॉल के स्तर और हृदय रोग के जोखिम को कम किया जा सकता है। यह फल न केवल खराब कोलेस्ट्रॉल को कम करने में मदद करता है, बल्कि अच्छे कोलेस्ट्रॉल के स्तर को भी बढ़ाता है। जैसा कि रीडर्स डाइजेस्ट में कहा गया है, मोनोअनसैचुरेटेड वसा की उच्च सामग्री इंसुलिन प्रतिरोध को नियंत्रित करने में मदद कर सकती है जो रक्त शर्करा के स्तर को नियंत्रित करने में सहायता करती है। सभी फलों में एवोकाडो में मौजूद लो कार्ब और शुगर लेवल ब्लड शुगर को बेहतर बनाए रखने में मदद करता है। इसके अलावा एवोकाडो में मौजूद पोटेशियम का उच्च स्तर रक्तचाप को नियंत्रण में रखने में मदद करता है।

चूंकि एवोकाडो वसा का एक पानी से भरा स्रोत है, इसलिए वे संसाधित या पशु-आधारित वसा की तुलना में आसानी से पच जाते हैं और शरीर में अवशोषित हो जाते हैं। एवोकाडो का सेवन सबसे प्रभावी होता है जब वे पके होते हैं क्योंकि यह वह जगह है जहां उनके पोषक तत्व पूरी तरह से विकसित हो चुके होते हैं और सबसे अच्छी तरह से सहन किए जाते हैं। एवोकैडो क्रेविंग को संतुष्ट करने के लिए एक महान बहुउद्देश्यीय भोजन के रूप में कार्य करता है और जब बेकिंग की बात आती है तो इसे वसा प्रतिस्थापन के रूप में भी इस्तेमाल किया जा सकता है। इसका उपयोग आपके कुछ पसंदीदा डेयरी व्यंजनों को बदलने के लिए भी किया जा सकता है। इसके अलावा, इसे सूप, डेज़र्ट व्हिप और अन्य व्यंजनों में भी मिलाया जा सकता है।

अनुसंधान से पता चला हैएवोकैडो के सेवन से कई सकारात्मक स्वास्थ्य प्रभाव होते हैं जिनमें बेहतर वजन प्रबंधन और भूख बढ़ाने वाला शामिल है। 2013 में 7 साल के विश्लेषण पर आधारित एक न्यूट्रिशन जर्नल के प्रकाशन ने पाया कि एवोकाडोस मेटाबॉलिक सिंड्रोम के कम से कम जोखिम से जुड़ा हुआ है, जहां कई तरह के लक्षण दिखाए जाते हैं जो स्ट्रोक, हृदय रोग और साथ ही मधुमेह की संभावना को बढ़ा सकते हैं। यह शरीर में अन्य पोषक तत्वों के बेहतर अवशोषण को भी सक्षम बनाता है।

इसके अलावा, शोधों से यह भी पता चला है कि एवोकाडो कम से कम एक सप्ताह के भीतर कोलेस्ट्रॉल के स्तर को अनुकूलित करने में मदद करता है, और इसमें ऐसे यौगिक होते हैं जो मौखिक कैंसर कोशिकाओं को रोकते हैं और नष्ट करते हैं और यकृत के विनाश से सुरक्षा प्रदान करते हैं। हालांकि, भले ही एवोकाडो का सेवन कई स्वास्थ्य लाभ प्रदान करता है, लेकिन इस फल का मुख्य जोखिम अधिक सेवन है जो वसा की मात्रा के कारण वजन बढ़ा सकता है। यह पोषक तत्वों की कमी का भी सहारा ले सकता है क्योंकि वसा को पचने में अधिक समय लगता है, जो आपको अन्य पोषक तत्वों की तुलना में अधिक समय तक भरा हुआ महसूस कराता है।

        #3: अखरोट (और अन्य नट और बीज)

अच्छे स्वास्थ्य के लिए आवश्यक पोषक तत्वों जैसे नट और बीजों के साथ अपनी दीर्घायु आहार योजना को पूरक बनाना सर्वोपरि है। वे स्वस्थ रहने के लिए आवश्यक आहार फाइबर का एक अद्भुत स्रोत हैं। हाल के अध्ययनों में, शोधकर्ताओं ने पाया है कि त्वचा सहित पूरे अखरोट का सेवन कई पोषण लाभ प्रदान करने में मदद करता है। आपके पास इसे संपूर्ण रूप में या नट और सीड बटर के रूप में प्रत्येक दिन कम से कम 1-3 औंस के रूप में सेवन करने का विकल्प है।

कच्चे मेवे स्वस्थ वसा का एक बड़ा स्रोत हैं जिनका आप अपने आहार से गैर-वेजिटेबल कार्ब्स को हटाते ही अधिक सेवन करना चाहेंगे। उनमें पर्याप्त खनिज और विटामिन होते हैं जो ऊर्जा के झंडे के रूप में एक अच्छा नाश्ता बनाते हैं। इन दिल स्वस्थ खाद्य पदार्थों को स्वाद बढ़ाने के साथ-साथ अतिरिक्त पोषक तत्व जोड़ने के लिए विभिन्न व्यंजनों में भी जोड़ा जा सकता है। सबसे पहले, उनमें ज्यादातर असंतृप्त वसा होते हैं जो हृदय स्वस्थ होते हैं। वे शरीर के हर हिस्से, विशेष रूप से रक्त और हृदय में सूजन को कम करने में मदद करते हैं।

अखरोट में ओमेगा -3 फैटी एसिड होता है जो यह सुनिश्चित करने में मदद करता है कि मस्तिष्क अच्छी तरह से काम कर रहा है, हृदय स्वास्थ्य में सुधार करता है और साथ ही इष्टतम वजन भी प्राप्त करता है। एक हालिया वैज्ञानिक अध्ययन में कहा गया है कि अखरोट द्वारा प्रदान किए जाने वाले ओमेगा -3 फैटी एसिड की कमी से बच्चों में अति सक्रियता, नखरे और चिड़चिड़ापन हो सकता है। एक बच्चे के आहार में अखरोट को शामिल करने से ईएफए की कमी को दूर करने में मदद मिलती है और यह उनके मूड को उज्ज्वल कर सकता है। यह उन वयस्कों पर भी लागू किया जा सकता है जो तनाव और अवसाद से पीड़ित हैं। ओमेगा -3 वसा के कुछ स्रोत बीज, सन और भांग के बीज हैं।

बादाम और काजू जैसे अन्य मेवे आयरन और मैग्नीशियम के अच्छे स्रोत हैं जो एक स्वस्थ चयापचय प्रदान करते हैं और उच्च इंसुलिन के स्तर और थकान को दूर करते हैं। उच्च वसा सामग्री होने के अलावा, बीज और नट्स चयापचय को विनियमित करने और अस्वास्थ्यकर खाद्य पदार्थों से बचने में मदद कर सकते हैं। हालांकि, सभी नट्स समान नहीं होते हैं क्योंकि कुछ स्वस्थ वसा या प्रोटीन और कार्ब के मामले में उच्चतम मात्रा में वितरित कर सकते हैं।

30 साल के एक अध्ययन के आधार पर, यह पाया गया है कि जो लोग सप्ताह में 7 बार कम से कम एक औंस नट्स का सेवन करते थे, उनकी तुलना में उन लोगों की तुलना में 20 प्रतिशत अधिक जीवित रहने की संभावना थी, जिन्होंने अपने आहार योजना में नट्स को शामिल नहीं किया था। प्रति सप्ताह कम से कम 5 बार नट्स खाने से हृदय रोग, कैंसर होने के जोखिम के साथ-साथ श्वसन रोग से होने वाली मृत्यु दर में समग्र कमी आएगी।

#4: पत्तेदार साग और हरी सब्जियां

हरे खाद्य पदार्थ हृदय-स्वस्थ भोजन हैं और इष्टतम स्वास्थ्य के लिए हर स्वस्थ आहार जीवन योजना की मुख्य आधारशिला हैं। वे पर्याप्त विटामिन, प्रोटीन, खनिजों से भरे हुए हैं और पूरे वर्ष में पाए जाने वाले सबसे क्षारीय-खाद्य पदार्थों के रूप में जाने जाते हैं। पत्तेदार हरी सब्जियाँ जैसे ब्रोकली, केल और पालक का सेवन करना सबसे अच्छा है क्योंकि वे प्रोटीन, कैल्शियम, मैग्नेशियुन, कोलोरोफिल और आयरन से भरपूर होती हैं।

पत्तेदार हरी सब्जियों में बी6 विटामिन के साथ विटामिन ए और सी भी पाया जाता है। केल हड्डियों के निर्माण के लिए उच्च विटामिन K सामग्री प्रदान करता है, जो पूरे वर्ष सक्रिय रहने के लिए आवश्यक है। पत्तेदार साग भी सबसे अच्छा कैंसर रोधी खाद्य पदार्थ साबित हुए हैं जो कैंसर के शुरुआती चरण को रोकने में महत्वपूर्ण भूमिका निभाते हैं और कुछ प्रमुख स्वास्थ्य समस्याओं के परिणाम को भी उलट सकते हैं। वे कैरोटीनॉयड-एंटीऑक्सिडेंट और कुछ अन्य यौगिकों से भरपूर होते हैं जो बीमारियों से सुरक्षा के लिए बनाए जाते हैं। एंटीऑक्सिडेंट हृदय रोग से हृदय की रक्षा करने में एक एजेंट के रूप में कार्य करते हैं और कुछ जन्म दोषों को रोकने में मदद करते हैं।

इसके अलावा, पत्तेदार हरी सब्जियों में पाया जाने वाला विटामिन होमोसिस्टीन के स्तर को कम करने में मदद करता है जिससे हृदय रोग का खतरा कम होता है। गहरे रंग के पत्तेदार साग के सबसे आकर्षक लाभों में से एक यह है कि इनमें कैलोरी, कार्बोहाइड्रेट और ग्लाइसेमिक इंडेक्स के निम्न स्तर होते हैं। ये विशेषताएं उन्हें इष्टतम स्वस्थ शरीर के वजन को बनाए रखने और प्राप्त करने की सुविधा प्रदान करती हैं।शोधकर्ताओं ने पता लगाया है कि टी-बेट के रूप में जाना जाने वाला एक जीन विशेष रूप से पत्तेदार साग के प्रति प्रतिक्रिया करता है। ये प्रतिरक्षा कोशिकाएं आपके आंत में मौजूद प्रतिरक्षा कोशिकाओं के उत्पादन के लिए महत्वपूर्ण हैं, जो सूजन संबंधी बीमारियों से निपटने के लिए जिम्मेदार हैं और यहां तक कि आंत्र कैंसर के खतरे को भी कम कर सकती हैं। जो लोग प्रतिदिन तीन या अधिक गहरे हरे पत्तेदार साग नहीं खाते हैं, वे प्रमुख स्वास्थ्य लाभों से वंचित हैं।

सब्जियां एक विविध खाद्य समूह से संबंधित हैं, जिसमें से चुनने के लिए एक विस्तृत विविधता है और हर किसी के स्वाद और वरीयताओं से मेल खाने के लिए बहुत कुछ है। सब्जियों का सेवन बढ़ाने का सबसे आसान और सबसे प्रभावी तरीका है कि आप अपनी सब्जियों को अंकुरित फलियों के साथ रस दें। ऐसा इसलिए है क्योंकि रस इसे आसानी से पचने योग्य बनाता है और आपके शरीर को सब्जियों में मौजूद हर पोषक तत्व को अवशोषित करने की अनुमति देता है जहां खाना पकाने के दौरान कुछ सूक्ष्म पोषक तत्व खो सकते हैं। एक विशेष लेख के आधार पर, मध्यम आयु वर्ग के लोग जो हर दिन एक कप पका हुआ साग खाते हैं, वे उन लोगों की तुलना में अधिक समय तक जीवित रह सकते हैं, जिन्होंने अपने भोजन में पत्तेदार साग को शामिल नहीं किया।

#5: डार्क चॉकलेट (कोको और कोको)

अनुसंधान से पता चला है कि डार्क चॉकलेट के सेवन से 40 से अधिक विशिष्ट पोषण लाभ प्राप्त होते हैं जिसमें दीर्घायु भी शामिल है। डार्क चॉकलेट दुनिया में एंटीऑक्सिडेंट का एक उत्कृष्ट स्रोत है जो कोको के पेड़ के बीज से बनता है। यह सबसे प्रभावी तब होता है जब कोको या चॉकलेट को कच्चा (कोको) खाया जाता है क्योंकि जब आपका कोको प्राकृतिक कच्चे अवस्था में या उसके करीब होता है, तो उनमें उच्चतम पोषण मूल्य होता है। वास्तव में, कोको सबसे फायदेमंद खाद्य पदार्थों में से एक है जो स्वस्थ हृदय और मस्तिष्क की सुविधा में मदद करता है। इसके अलावा, कोको रक्त शर्करा, रक्तचाप और इसके स्वस्थ वसा को कम करने में मदद करता है जो वास्तव में पशु-आधारित संतृप्त वसा की तुलना में आपके शरीर के लिए फायदेमंद होते हैं।

जर्नल ऑफ न्यूट्रिशन में 2007 में मिले एक पेपर के संदर्भ में, डार्क चॉकलेट में फ्लेवोनोइड्स नामक एंटीऑक्सिडेंट का एक समूह होता है, जो हृदय रोग से बचने के लिए सिद्ध हुआ है। इसमें यह भी कहा गया है कि उच्च कोको सामग्री वाली गुणवत्ता वाली डार्क चॉकलेट खाना अधिक फायदेमंद होता है, खासकर जब 70 प्रतिशत कोको या इससे अधिक हो। कच्चा कोको और कोको दोनों ही अद्भुत हृदय-स्वस्थ खाद्य पदार्थ हैं जो हार्मोन, परिसंचरण और यहां तक ​​कि आपके पाचन को भी बढ़ाते हैं।

मूल रूप से, यदि आप अपने आप को एक मीठे नाश्ते के साथ पुरस्कृत करना चाहते हैं और एक ही समय में अपने स्वास्थ्य को बनाए रखना चाहते हैं, तो डार्क चॉकलेट वास्तव में इसके विभिन्न स्वास्थ्य लाभों के कारण सबसे अच्छा विकल्प हो सकता है। लेकिन, ध्यान रखें कि यह वसा से भी भरपूर होता है। अपने वसा के सेवन पर नज़र रखने के अलावा, आप कच्चा कोको पाउडर या ऑर्गेनिक कोको पाउडर भी चुन सकते हैं। डार्क चॉकलेट के नियमित सेवन से बैक्टीरिया को तोड़ने और इसके घटकों को एंटी-इंफ्लेमेटरी यौगिकों में किण्वन करने में मदद मिलती है जो लंबे समय में आपके समग्र स्वास्थ्य को लाभ पहुंचाएगा। इसके अलावा, डार्क चॉकलेट रक्त के थक्कों को बनने से रोकने और रक्त परिसंचरण में सुधार करने में मदद करती है।

डार्क चॉकलेट मूड बूस्टर के रूप में भी काम करती है क्योंकि इसमें कुछ रासायनिक यौगिक होते हैं जो आपके दिमाग पर सकारात्मक प्रभाव डालते हैं। इसमें फेनिलथाइलामाइन (PEA) होता है, जो आपके मस्तिष्क को एंडोर्फिन छोड़ने की अनुमति देता है। तो, डार्क चॉकलेट का सेवन आपके मूड को उज्ज्वल करने में मदद करेगा और आपको खुश महसूस कराएगा। 1999 के हार्वर्ड सर्वेक्षण जिसमें 8000 पुरुष शामिल थे, ने खुलासा किया कि जो लोग प्रति माह कम से कम 3 बार डार्क चॉकलेट खाते थे, वे उन लोगों की तुलना में एक अतिरिक्त वर्ष जीने में सक्षम थे जिन्होंने नहीं किया।

#6: सैल्मन

सैल्मन के स्वादिष्ट स्वाद के अलावा और भी कई फायदेमंद स्वास्थ्य कारण हैं। सैल्मन एक पोषण संबंधी पावरहाउस है जो ओमेगा -3 फैटी एसिड और विटामिन डी से भरा हुआ है। ओमेगा -3 एस सूजन के जोखिम को कम करने और ट्राइग्लिसराइड के स्तर को कम करने में सक्षम साबित हुआ है, दोनों ही हृदय रोग के उच्च जोखिम से जुड़े हैं। साक्ष्य से पता चला है कि ओमेगा -3 s मस्तिष्क को स्वस्थ रखते हुए मनोभ्रंश जोखिम के साथ-साथ संज्ञानात्मक गिरावट को कम करने में मदद करता है।

इतना ही नहीं, पूर्वस्कूली बच्चों को सामन खिलाने से एडीएचडी के लक्षणों के जोखिम को रोकने में मदद मिलती है और उनके शैक्षणिक प्रदर्शन में वृद्धि हो सकती है क्योंकि सैल्मन में पोषण बच्चों को याद रखने और बेहतर ध्यान केंद्रित करने का कारण बनता है। शोधों में उल्लेख किया गया है कि सैल्मन में ओमेगा3-वसा वजन में कमी को प्रोत्साहित कर सकता है और मोटे व्यक्तियों में पेट की चर्बी को काफी कम कर सकता है। जबकि अधिकांश वसायुक्त मछली ओमेगा -3 के साथ पैक की जाती हैं, सैल्मन एक विशेष रूप से पौष्टिक आहार विकल्प है क्योंकि इसमें केवल न्यूनतम पारा होता है जो संभावित रूप से जहरीला संदूषक होता है।

सामन में ओमेगा -3 लाभों पर इतना जोर देने के साथ, सैल्मन के अन्य स्वास्थ्य लाभों की अनदेखी की जा सकती है। सैल्मन का एक और फायदा सैल्मन में मौजूद अमीनो एसिड और प्रोटीन से जुड़ा है। कुछ शोधों से पता चला है कि सैल्मन में पाए जाने वाले बायोएक्टिव पेप्टाइड्स नामक बायोएक्टिव प्रोटीन अणु पाचन तंत्र में सूजन को नियंत्रित कर सकते हैं, इंसुलिन दक्षता में सुधार कर सकते हैं और संयुक्त उपास्थि के लिए उपचार प्रदान कर सकते हैं।

सैल्मन में उच्च स्तर का पोटेशियम भी होता है जो रक्तचाप को कम करने और धमनियों में वसा के जमाव को रोकने में सक्षम होता है। हाल ही में हुए एक अध्ययन में कहा गया है कि हड्डियों के साथ सामन का सेवन करना ज्यादा फायदेमंद होता है क्योंकि यह कैल्शियम का एक बड़ा स्रोत है जो आपकी हड्डियों को स्वस्थ रखता है। सैल्मन के नियमित सेवन से बुजुर्गों में संज्ञानात्मक गिरावट का जोखिम कम होता है, साथ ही किशोरों में अवसाद और शत्रुता भी कम होती है। गर्भावस्था के दौरान सैल्मन का सेवन करने से भ्रूण के मस्तिष्क को स्वस्थ रखने के साथ-साथ उसे सुरक्षित रखने में भी मदद मिलती है।

सैल्मन की तैयारी बहुत बहुमुखी है क्योंकि इसे रसोई में कई अनोखे तरीकों से किया जा सकता है। हालांकि, डिब्बाबंद सामन प्राप्त करना एक त्वरित और सस्ता विकल्प है जो ताजी मछली के समान पोषण लाभ प्रदान करता है। संक्षेप में, प्रत्येक सप्ताह कम से कम दो सर्विंग्स के साथ इस वसायुक्त मछली को अपनी नियमित आहार योजना में शामिल करने से आप अपनी पोषक तत्वों की जरूरतों को पूरा कर सकेंगे और कुछ बीमारियों के विकास के जोखिम को कम कर सकेंगे।

#7: सेब

शोध अध्ययनों के एक समूह से संकेत मिलता है कि आपके दीर्घायु आहार योजना में शामिल करने के लिए सेब दुनिया के सबसे स्वास्थ्यप्रद फलों में से एक हो सकता है। चूंकि वे सबसे अधिक खपत वाले फल हैं, इसलिए लोग उनके प्रभावशाली स्वास्थ्य लाभों को नजरअंदाज कर देते हैं। वास्तव में, मेडिकल न्यूज टुडे में शीर्ष 10 स्वस्थ खाद्य पदार्थों के बारे में एक विशेष लेख में, सेब को दूसरों के बीच पहले स्थान पर रखा गया था। जिस पुरानी कहावत से हम सभी परिचित हैं, वह आज भी सच है क्योंकि एक दिन में एक सेब कई स्वास्थ्य लाभों के कारण दीर्घायु को बढ़ावा देने वाला अंतिम भोजन हो सकता है।

सबसे पहले, सेब विटामिन सी, फाइबर, विभिन्न एंटीऑक्सिडेंट और फोलेट से भरपूर होते हैं जो अल्जाइमर से लड़ने में मदद करते हैं। इसके अलावा, उनमें पॉलीफेनोल्स होते हैं जो ऑक्सीडेंट के रूप में कार्य करते हैं और मुख्य रूप से छिलके में केंद्रित होते हैं। इसलिए, सबसे बड़ा लाभ प्राप्त करने के लिए, सेब की त्वचा को खाना सबसे अच्छा है। इन पॉलीफेनोल्स में क्वेरसेटिन नामक फ्लेवोनोइड्स होते हैं जो रक्तचाप को कम करने में मदद करते हैं। अध्ययनों से पता चला है कि उच्च फ्लेवोनोइड्स के सेवन से स्ट्रोक के जोखिम में 20% की कमी आई है। शोधकर्ताओं ने माना कि फ्लेवोनोल से भरपूर सेब के सेवन से अग्नाशय के कैंसर होने का खतरा 23 प्रतिशत तक कम हो सकता है।

फ्लोर्स का जिक्र करते हुए, यह कहा गया है कि सेब में पाए जाने वाले फाइबर के साथ-साथ सेब में पाए जाने वाले पॉलीफेनोल्स की उच्च सामग्री के कारण नियमित रूप से सेब का सेवन हृदय संबंधी लाभ प्रदान करने के लिए सिद्ध हुआ है। फ्लोरेस ने यह भी उल्लेख किया कि सेब में एंटीऑक्सीडेंट का स्तर अन्य फलों की तुलना में उच्चतम रैंक है जो कैंसर, विशेष रूप से फेफड़ों के कैंसर के विकास के जोखिम को रोकने में मदद करता है। एक अन्य अध्ययन में एक दिन में एक सेब के सेवन के प्रभावों और स्टैटिन के बीच तुलना का विश्लेषण किया गया है जो कोलेस्ट्रॉल के स्तर को कम करने के लिए ली जाने वाली दवाओं का एक समूह है। यह अनुमान लगाया गया है कि सेब मृत्यु को कम करने में स्टैटिन जितना ही प्रभावी है।

 एक अखरोट के खोल में, सेब में कई पोषक तत्व होते हैं जो उन्हें अन्य फलों से अलग करते हैं और दीर्घायु को बढ़ावा देने के लिए अच्छे स्वास्थ्य को प्राप्त करने के लिए उन्हें एक उत्कृष्ट भोजन विकल्प बनाते हैं।

निष्कर्ष

अच्छे आहार विकल्प यह निर्धारित करने में महत्वपूर्ण भूमिका निभाते हैं कि हमारा जीवन कितने वर्षों में अलग होगा। जबकि कोई भी एक भोजन एक इलाज नहीं है, विभिन्न स्वस्थ खाद्य पदार्थों के संयोजन का सेवन बीमारियों को दूर करने और आपके समग्र स्वास्थ्य को बढ़ाने में सक्षम है। अपने आहार योजना में ऊपर चर्चा किए गए उन हृदय स्वस्थ खाद्य पदार्थों को शामिल करने से निश्चित रूप से आपको लंबे समय में लाभ होगा। आप एक बेहतर जीवन से बस एक निर्णय दूर हैं, लंबी उम्र और बेहतर स्वास्थ्य आपका इंतजार कर रहा है!