There are so many food to chose from where does one start? What foods are good for your diet and more importantly for your health! There are certain foods out there that have come to earn the label super food. Super foods can improve your health by lowering your risk of heart disease and stroke, while boosting your energy, focus, and mental sharpness. The best part is that you get these benefits using all natural foods, instead of items containing chemicals and drugs.

Here’s a list of 12 super foods and a description of how they’ll help your body and mind:

1. Sweet Potatoes. Sweet potatoes are packed with added fiber, potassium and vitamin C. You can cook them in many ways including baked or mashed, as well as cubed in soups.

2. Blueberries. Blueberries are definitely a super fruit! They contain beneficial antioxidants as well as vitamin C and fiber. They make a healthy treat and they’re easy to eat on their own or in smoothies and baked goods.

3. Bananas. Bananas make the list because of their beneficial nutrients as well as high potassium content. They also contain a healthy dose of vitamin B6.

4. Broccoli. Broccoli is a vegetable that contains a healthy amount of vitamin C and folic acid. If you don’t like the taste, you can use some spices, cheese, or dip to add some flavor.

5. Spinach. Spinach comes packed with many beneficial ingredients. It’s one of the best leafy green vegetables that you can eat. It contains folate, potassium, magnesium, iron, and more. Plus it’s easy to add to salads.

6. Apples. So now you know there’s truth to the saying that an apple a day keeps the doctor away! They contain many of the benefits of the other super food fruits, as well as a decent fiber content. They’re also a low glycemic index food. Apples can help you stay full and may help with weight loss.

7. Baked Beans. Protein, fiber and calcium are just some of the benefits of this low GI super food. Baked beans have also been known to lower the chances of bowel type cancers because of the unique way they’re digested.

8. Yogurt. Yogurt is a super healthy way of getting your dairy intake for the day. In addition to being an excellent source of calcium, yogurt has also been known to improve your bowel health overall. Yogurt can help with regulating the digestive system.

9. Salmon. Lean fish are always good alternatives for healthy meats in your diet. However, salmon is extra special because it contains Omega 3’s. Omega 3’s alone have many health benefits such as reduced risks of heart attacks as well as mental disorders such as depression.

10. Olive Oil. Olive oil is one type of oil that’s okay to add to your diet in moderation. It’s a good idea to keep in mind that a little bit goes a long way. Olive oil can lower bad cholesterol levels and it also contains a healthy amount of antioxidants. Use olive oil mixed with balsamic vinegar for salad dressing, instead of the creamy stuff.

11.Dark Chocolate. This is usually the shocker on the super foods list. Dark chocolate can be yummy and beneficial to your health. Dark chocolate, in small amounts each day, can lower your blood pressure and it also contains antioxidants.

12.Citrus Fruit. Many like the taste of sweet citrus fruits, which makes it quite the popular super food. You’ll still want to eat these fruits in moderation because they have a higher sugar content. However, citrus fruits also come with a high amount of vitamin C, fiber, and folic acid.

There are many other foods that are earning the title of super food, but this list should get you started in the right direction. It’s always a great thing to hear when a delicious food also helps you live a happier and healthier

Many of us wish to lose weight or get in better shape. Perhaps you’re concerned about your health and have made the decision to take better care of your body. Are there things you could be doing to be healthier? If so, you’re not alone!

When you choose the right foods and exercise, you’ll look and feel better, reduce your stress levels, sleep more soundly, have more energy, and enjoy better health. Sometimes, though, making the right choices isn’t as easy as it sounds, is it?

The good news is there are some simple things you can do to help make positive choices and achieve the better health you deserve!

Do You Need More Motivation?

If the alarm went off 45 minutes early in the morning so you can exercise before heading into the office, how would you react? Would you reply with negativity and tell yourself that skipping one day won’t hurt, or that exercise is pointless?

When you pass that fast food store with the $1.39 burgers and you’re low on time and big on hunger, what choice do you usually make? Eating healthier isn’t always as easy as picking up convenient, greasy foods. But would you go the extra mile for a healthy meal?

What about sleep? In addition to exercising and eating right, you also need to get enough sleep to live a healthy lifestyle. When you don’t sleep well, you’ll be less inclined to make healthy food and exercise decisions.

Sleeping well helps you become more energetic and passionate about all things in your life, including your commitment to your health!

It can be difficult to get enough rest when there are things you’d rather be doing!

Do you give up your sleep if you have work to do? Do you stay up late partying whenever you can?

Affirmations for Health Can Help!
In those moments when you feel weak and you don’t want to eat right, get enough sleep, or exercise, affirmations targeting your health can be just what you need to help you make the healthy choice.

Affirmations are positive statements that replace the negative thought processes in your mind. If you think they don’t work, I have news for you – do they ever!

When you start to talk yourself out of exercising, a negative affirmation is being repeated in your mind. An affirmation that says “I can’t do it.” So if a negative affirmation works, why can’t a positive one?

Do you want to only lose weight or do you feel you could use a healthier attitude toward life? Would you like to approach things in a different way? Is a healthier lifestyle attainable?

• The stress of modern life can sometimes make it difficult to lead a healthy lifestyle. However, you can start living healthy, today, by adopting a healthy mindset.

Even if you find yourself leaning toward a pessimistic attitude, you can still achieve a healthy mindset. You just need to go about it in the right way.

How You Can Have a Healthier Mindset

Many people sit back, look at their lives, and wish they could view things in a more positive manner. Then they beat themselves up for being negative or not having the attitude and responses they wish they had. This typical response doesn’t do anybody any good.

• Instead of feeling angry with yourself for responding to life the way you normally do, think positively about your desire to have a healthier mindset.

Building a Healthy and Safe Support Network

One of the most effective paths to a healthier mindset is to find ways to deal with the stress in your life. For some people, this is as simple as writing in a journal or blog every day. Other people find that talking with friends or joining a support group is a rewarding experience.

• It’s important to give voice to your thoughts and emotions. How you do this is up to you.

Eating Healthy = Feeling Healthy

Another way to achieve a healthier mindset is to eat the right foods and get enough rest. When you feed your body healthy, nutritious foods and get the rest you need, you feel better all over. Your attitude, as well as your body, feels refreshed.

Food and rest will not change the way you respond to things if you tend to respond negatively, but it will be a great start. You don’t have to give up all junk food and your late night activities, but try swapping carrot sticks for French fries and an hour of sleep for Leno.

You’ll find that you’ll be able to acquire a healthier mindset when you take active steps to deal with your stress and treat your body with the tender loving care it deserves.

Even if you look and feel great, there are always steps you can take, every day, to improve your body and mind. It takes constant work to improve your life, even when you have achieved what you believe is your personal best.

So with that said, we all can use some healthy living tips to ensure that we are the best we can be every day.

Healthy Living Tips to Improve Your Body and Mind

It doesn’t matter if you are in perfect shape – or you have created your own unique “shape” over the years – there are always simple strategies that will continue to improve how you look, feel and think. After all, without constantly improving your body and mind, you won’t be able to reach greater heights and experience new things.

The most essential mental and physical health tip is to enjoy quality sleep. Getting enough sleep will boost your health and productivity, and it will rejuvenate your body and mind. Some people may believe that sleep is overrated, but study after study has shown that those who get at least eight hours of sleep look and feel better than those who don’t. It can be tempting to skimp on the number of hours of sleep you get, but it isn’t worth it. Skipping sleep takes a toll on your brain’s ability to function, your appearance, and on your overall long-term health. So do yourself a favor and skip the late night talk shows and midnight snacks tonight!

There’s another easier-said-than-done tip that I’m sure you’ve heard many times before. Any guesses? Exercise, of course! Whether you are trying to lose weight or you’re at your target weight, it can be tempting to skip exercise. No matter how you slice it, it’s not going to do you any good. Not only does exercise help you look good, but it also helps you feel good. Exercise releases endorphins that make you feel good from top to bottom and stress literally drips off you!

It can be difficult to incorporate these healthy living tips into your life, but there is one tool that ties everything together: the power of positive self-talk. You can use positive affirmations to help remind you of your healthy living goals. Affirmations are short statements that encourage you to sharpen your mind and body while conquering your goals and improving on your weaknesses. Affirmations can help you focus on creating and maintaining the healthy body and mind you desire because it gives you the motivation you need to focus on your most important asset – you!

Some examples of affirmations include, “It is okay for me to take care of myself first,” or, “I am healthy and deserve the benefits of a healthy lifestyle.” You can use these simple positive statements throughout the day to stay motivated and focused. After all, we all need some motivation from time to time.

When you implement these strategies in your life, you’ll begin to realize just how easy it can be to lead a healthy lifestyle, especially once you have gained the right set of tools in your self-improvement toolbox!

1. STOP ALL CRITICISM! Criticism never changes a thing.  Refuse to criticize yourself.  Accept yourself exactly as you are.  Everybody changes.  When you criticize yourself, your changes are negative.  When you approve of yourself, your changes are positive.

2.   DON’T SCARE YOURSELF.  Stop terrorizing yourself with your thoughts.  Its’ a dreadful way to live.  Find a mental image that gives you pleasure and immediately switch your scary thought to a pleasure thought.

3.   BE GENTLE AND KIND AND PATIENT.  Be gentle with yourself.  Be kind to yourself.  Be patient with yourself as you learn the new ways of thinking.  Treat yourself as you would someone you really love.

4.   BE KIND TO YOUR MIND.  Self hatred is only hating your own thoughts.  Don’t hate yourself for having the thoughts.  Gently change your thoughts.

5.   PRAISE YOURSELF.  Criticism breaks down the inner spirit.  Praise builds it up.   Praise yourself as much as you can.  Tell yourself how well you are doing with every little thing.

6.   SUPPORT YOURSELF.  Find ways to support yourself.  Reach out to friends and allow them to help you.   Asking for help when you need it is a sign of strength.

7.  BE LOVING TO YOUR NEGATIVES.  Acknowledge that you created them to fulfill  a need.  Now you are finding new, positive ways to fulfill those needs.  So lovingly release the old negative patterns.

8.  TAKE CARE OF YOUR BODY.  Learn about nutrition.  What kind of fuel does your body need to have optimum energy and vitality?  Learn about exercise.  What kind of exercise can you enjoy?  Cherish and revere the temple you live in.

9.   MIRROR WORK.  Look into your eyes often.  Express this growing sense of love you have for yourself.  Forgive yourself looking into the mirror.  Talk to your parents looking into the mirror.  Forgive them, too.  At least once a day say, “I love you, I really love you”  to yourself.

10.  LOVE YOURSELF.  Begin it now.  Do the best you can.

What is it you want to do with your life? How do you think you’re going to make it happen? If you’re not sure, then self-reflection is in order.

Even if you have an idea where you want to go, you may want to consider doing self-reflection exercises to ensure that you remain on the path toward success. When you are on the right path, you can also find peace in your life.

Here are 5 self-reflection exercises that you can use to put things into perspective. These exercises can help you to clear your mind, relax, and find that peace you crave:

1. Compose affirmations. Write a list of at least 50 affirmations. These affirmations should embrace what you want to achieve and what you want to become in your life.

• Write them in present tense and be sure to use the word “I” throughout the list. For example, “I am always good at my job.”

• It is important to focus on the things that are occurring now that will lead to your future success.

You may hear words in your head such as, “But you messed this up the other day” or “You weren’t as productive a few days ago.” If you are hearing things like this, then banish those negative thoughts. It can take some time to get used to positive thinking, but it’ll be time well-spent.

• Repeating your affirmations aloud will enable you to reprogram your mind with positive thoughts.

2. Tap into your subconscious mind. Your subconscious mind is where your self-image is stored. All of your attitudes, experiences, beliefs, and values are here. Your subconscious mind is the core of who you are and it’s a very powerful force.
If you go inward and reflect upon what’s inside this storehouse within the mind, you can gain a better sense of self-awareness. Some may call this meditation. Regardless of what you call it, this process helps you to attain a higher level of consciousness.

• Better self-awareness can provide you with many answers about yourself and your true beliefs.

3. Visualize creatively. This is a fun way to self-reflect! Make yourself a box to show your hopes and dreams. Or you can create a vision board. Place pictures and words that represent you and your thoughts into your box or on your board. The more details you include, the better it works!

• Imagination is the key and the sky is the limit!

4. Ask yourself questions. Ask yourself questions about yourself. Write down your questions and your answers. Ask yourself questions about the present and the future and provide yourself with positive answers. You can be creative with your questions because only you know what’s inside of you.

• Be sure to structure your questions to include details about your hopes and dreams.

5. Write and reflect. Purchase a journal and write in that journal every single day. Each day, first write down something positive that occurred that day. Next, write down a question for yourself. Don’t answer that question then and there. Reflect on that question and write your answer the next day as a part of your journal entry.

As you can see, self-reflection truly is an art. It involves tapping your inner being and using that to figure out what it is you really want. In time, your reflections will enable you to achieve the peace and serenity you deserve.  

Are you constantly feeling stressed?  Stress is something we all encounter on a regular basis, but when it starts to have a negative effect on your body and mind, it means you are distressed.

What many people don’t know is that stress is a state of being that negatively impacts the body. In fact, stress has a bigger impact on our bodies than most of us realize or care to acknowledge.

Facts About Stress and Your Body

There are some downright scary facts about the toll that stress takes on the body.  When you look at these facts it is hard to deny that we all need to learn how to manage our stress more effectively.  Some of these facts include:

• 43% of all adults have health problems related to stress
• 75-90% of all doctor visits are stress-related
• 82% of workers are at least a little stressed in the workplace
• Stress is known to cost American businesses more than $300 billion each year

Seven Ways In Which Your Body is Affected By Stress

There are two kinds of stress. The “good” stress is called eustress but we generally only hear about the “bad” stress known as chronic stress or distress.

Chronic stress gradually affects your health at first; in fact, you may not even notice the symptoms at all! And if the stress is not managed, the symptoms will get worse and its effects may even be irreversible.

Seven ways in which stress may manifest itself in your body are:

1. Depression. When you are stressed out, it is very common for people to become depressed.  There are only so many chemicals in the brain to help a person deal with stress, and when they are used up, they’re used up.  This can lead to a person becoming profoundly depressed in what seems like a relatively short period of time.

2. Anxiety. Those who are stressed are likely to deal with uncontrollable levels of anxiety.  Anxiety and depression often go hand in hand, and this can cause many different changes in the physiological functioning of the body.

3. Heart disease. Stress is very closely linked to heart attacks and death associated with cardiovascular disease.  When stress is not managed, the body breaks down quickly and the heart is often profoundly impacted.

4. Diabetes. Type 2 diabetes is one of the fastest growing epidemics in the world and both mental and physical stress can cause rapid fluctuations in blood sugar levels. The long-term effects associated with this include heart disease, blindness, liver problems, kidney disease, and more.

5. Hair loss. We often tease our friends and family when they begin to lose hair, but this can be a symptom of unmanaged stress.  If your hair is falling out prematurely don’t blame genetics, look closely at how you are dealing with the stress in your life and see if there are things you can do to control it more effectively.

6. Obesity. We often cope with stress by consuming unhealthy, fattening foods.  Plus, stress prohibits the control of necessary chemicals that are needed to break down fat, which can lead to obesity.

7. Sexual dysfunction. Stress is one of the most common reasons associated with impotence in men.

As you can see, stress can affect your health in many ways. This is by no means an all-inclusive list of how stress affects your body and health.  You may also suffer from hyperthyroidism, obsessive-compulsive disorder, tooth and gum disease, ulcers, and even cancer. Stress is serious stuff! This is all the more reason to start actively managing your stress today.

A healthy self-esteem is a starting point for a happy life. Unfortunately, when you lack self-esteem, you also lack the ability to reach your true potential. Why? Because your thoughts are truly powerful!

It All Starts With Your Beliefs

Most people have heard the statement, “If you can dream it, you can do it,” but few people actually take it to heart. For some reason big goals seem unattainable and an “I can’t” mentality takes over.

While everyone experiences negative thoughts from time to time, you may need to make an extra effort to get through these challenges. Positive thoughts must be victorious in the end!

Tips For Developing Self-Esteem
Developing a healthy self-esteem doesn’t need to be a difficult task. There are small changes you can make to get yourself on the right track.

Try following these strategies to help you develop a healthy self-esteem:

1. Ignore negativity from others. For some reason, many people get into the habit of putting others down. You know you shouldn’t listen to these people, but sometimes you take what they’re saying to heart. It’s especially hurtful when it’s coming from someone you love.

• Some people will even steer you in the wrong direction because they think they’re doing the right thing. When it comes down to it, you’re the only one that knows yourself and your dreams. You simply can’t let anyone stand in the way!

2.  Learn to accept compliments. You might toss off compliments as lies because some people may have ulterior motives. While this might be true, in most cases people are being genuine. After all, most people won’t go out of their way to give you a false compliment.

• Accepting compliments will help you discover what you’re good at and strengthen your self-confidence.

3. Get a life coach. Life coaches are in the business of helping you live your life to its fullest potential. You don’t need to be scared or embarrassed to seek one out. If a life coach doesn’t seem feasible for you, you can look into getting some self-help guides.

• Go online or to a local bookstore to find some relevant workbooks and resources.
• We have excellent certified life coaches on Chrysalis staff!

4. Use affirmations. Affirmations are great self-esteem boosters because they show your brain what you already know you can achieve. They bring positive energy into the present moment.

• You can read affirmations on the subjects of your choice or you can get into the habit of writing your own affirmations. Nothing can be more targeted to your true feelings than your own words!

5. Avoid comparing yourself to others. It’s easy to get into the habit of comparing yourself negatively to other people. Remind yourself that everyone is unique. You’re equipped with your own set of strengths and weaknesses, so the best thing you can do for yourself is concentrate on developing your own strengths.

Follow Your Dreams

Once you’ve worked on your initial feelings about self worth, it’s time to take a step in the right direction. A part of a healthy self-esteem is having the drive to take action toward your goals.

Have a plan and follow through. If you feel that you’ve improved your self-esteem but then fail to take action towards your dream, it will only be a matter of time before your self-esteem begins to wane again.

When you’re faced with challenges, actively seek solutions. When you do, you’ll soon notice what a positive role your healthy self-esteem plays in your life!

You can do yourself a great service by taking care of your mind and body as you grow older. When you take care of yourself, it slows the aging process and you can stay fit and alert well into your senior years.

The major components that contribute to optimum health are diet, avoiding a sedentary lifestyle, and keeping your brain active. When you pay attention to these key health elements, you can help yourself stay young.

Here are some excellent anti-aging techniques you can use each day:

1.  Take antioxidants. Antioxidants are vital to your health. They reduce free radicals that contribute to common diseases in aging individuals.

• Fruits and vegetables are great sources of antioxidants.
• You can also get their benefits by taking daily vitamins.

2.  Exercise and strength training. Exercise helps to stop your body from breaking down. Not only will you feel better, but you’ll also get a lot healthier at the same time! Exercise provides:

• Increased stamina
• Greater muscle strength
• Better balance
• Clarity in thinking
• A stronger immune system

3. Stay alert and sharp. You can keep your brain sharp by being constantly aware of your surroundings. This sounds rather simple, but how often do we let loose and daydream, instead of focusing on the present? When you stay alert, you’re fully present in the moment and you’re better able to make quick and accurate decisions.

4.  Learn new things. When you get stuck in a rut, your brain suffers a lack of stimulation. You can easily avoid this by keeping your brain active through constant learning and reading.

• A simple tip is to vary your routines and strive to learn something new each day.

5.  Challenge yourself. It always helps to use the problem solving portions of your brain. If you don’t, the skills will fade over time.

• Games and puzzles are excellent for keeping your brain active.

6.  Avoid stressing about health issues. You see statistics everywhere about certain health conditions that are more likely to affect you as you age. While it’s important to be pre-screened for these conditions by a physician, worrying and stressing won’t change the future – but it sure will reduce your quality of life today!

• Ease your stress by taking action to strengthen your health instead of worrying.

7.  Get an adequate amount of sleep. Getting enough sleep at night is very important for maintaining good health. 6-8 hours every night is the number you should be working toward. Your body and mind need that time to recoup, and you may be more susceptible to stress or disease without it.

8.  Avoid smoking and alcohol. Smoking is a guaranteed way of risking your health, plus it ages your skin and the rest of your body. The harsh reality is that you are shortening your lifespan if you choose to smoke. It’s best to drop this habit immediately. When it comes to alcohol, small amounts here and there won’t cause much harm, but drinking can be a slippery slope into disease if you abuse it.

9.  Concentrate on skin care. When you take care of your skin, you can maintain a healthy, younger look. Establish a daily skin care routine and try beneficial anti-aging gels and creams.

10.  Reduce grains and sugar in your diet. A diet rich in fruits and vegetables helps your health and keeps your calorie intake at a manageable level. However, it also helps to eat a reduced amount of grains and sugar. Carbohydrates are necessary for your nutrition, but in excess they contribute to increasing your insulin levels and speeding up the aging process.

If you take advantage of these strategies every day, you’ll notice a big difference in the way you look and feel. Getting older doesn’t have to be synonymous with deterioration. Take care of your body and mind and they’ll serve you well

Here are the Top 3 Ways to become leaner and slimmer, and avoid obesity, without exercising!

Eat 5-6 Mini Meals a day

Eating 5-6 Mini Meals a day, is not nearly as hard as it sounds. In fact, you could eat the same stuff as you normally do, but spread your meals out throughout the day.

Having 5-6 smaller meals every couple of hours speeds up your metabolism, helps to even out blood sugar levels and prevents you from overeating because you are having food regularly throughout the day.

Eat Balanced Meals

Each of your 5-6 Mini Meals should contain a balance of nutrients, including protein, carbohydrates, vegetables and good fats.

As a rough guide, your lean protein (for example fish, chicken, beef or Tofu) should be the size of your palm. Your carbohydrate portion (bread, pasta, chickpeas, potato or rice) should be the size of you clench fist. A portion of fat, would be the size of your thumb, and you can eat as many vegetables or as much salad as you like.

Eating a balanced meal helps you get all the nutrients your body needs to be healthy and speed up your metabolism so you burn more fat.

Drink 3 liters of Water each Day

We often think we’re hungry, when we’re actually thirsty. So when you next feel like snacking on something you shouldn’t, have a glass of water before hand.

Drinking 3 liters of water a day helps to ensure your body stays hydrated and flushes out toxins, while filling you up with no-calorie water instead of high calorie snacks.

Approaching your weight problem from a nutritional angle is the right start. Achieving a healthy body weight and feeling comfortable in our skin is 80% nutrition and 20% exercise. But remember, to achieve truly outstanding results, you will need to start exercising as well.