Super Snacks: 5 Best Snacks for Mood

Find out which snacks to reach for next time you need a mood lift.

Change your diet, change your mood? Science says the answer is yes. Food isn't just fuel for the body; it feeds the mind and changes our moods. Food scientists are still exploring the big picture regarding food and mood, but it's clear that certain foods have a feel-good factor. Try these five mood-boosting snacks.

Bananas offer serious mood-lifting power, with their combination of vitamins B6, A, and C; fiber; tryptophan; potassium; phosphorous; iron; protein; and healthy carbohydrates.

When you eat a banana, you'll get a quick boost from the fructose as well as sustaining energy from the fiber, which helps prevent a blood sugar spike and ensuing drop in energy and mood. Carbohydrates aid in the absorption of tryptophan in the brain, and vitamin B6 helps convert the tryptophan into mood-lifting serotonin. Bananas are also a great source of potassium. While potassium isn't directly related to mood, it's needed to regulate fluid levels and keep muscles working properly, which is important for feeling energized, a key factor for a sunny outlook. And finally, bananas also offer iron, which is crucial to producing energy and fighting fatigue.

Best of all, bananas are available year-round and are easy to tote -- just make sure to pack them on top!

Walnuts

Walnuts contain a handful of components that contribute to a good mood, including omega-3s, vitamin B6, tryptophan, protein, and folate.

Higher blood levels of omega-3s have been linked with better mood and lower rates of depression, while lower blood levels of omega-3s have been associated with higher rates of depression and negative feelings. An animal study authored by Harvard Medical School Professor William Carlezon found that omega-3s and uridine (another substance found in walnuts, which plays an important role in helping metabolize carbohydrates) worked in the same way as standard antidepressant medications.

The standard dosage of omega-3 oils recommended by many experts is one gram (1,000 mg) per day. You'll get about the same amount, as well as a healthy dose of fiber and protein, in just half an ounce of walnuts. About two teaspoons of walnut oil will also do the trick, but you won't get the all the nutrition you would from the whole nut.

Sunflower Seeds

Sunflower seeds are a super source of folate and magnesium, two substances that play a significant role in regulating and boosting mood. Just a handful of sunflower seeds delivers half the daily recommended amount for magnesium.

Magnesium, in addition to regulating mood, plays an essential role in hundreds of bodily functions. Magnesium deficiency is often responsible for feelings of fatigue, nervousness, and anxiety (since it triggers an increase in adrenaline), and it's been linked to various mood disorders. Sufficient, stable magnesium levels, on the other hand, help us achieve a calm and relaxed state, the prefect precursor to a good mood. It's so effective, in fact, that scientific studies have shown magnesium supplementation to be beneficial in treating major depression, suicidal tendencies, anxiety, irritability, and insomnia.

Folate (also known as vitamin B9 and as folic acid) is a B-complex vitamin that's intimately linked with nervous system function. Folate deficiency may result in feelings of irritability, depression, and brain fog, as well as insomnia. Being well rested and keeping a clear head are two of the primary factors in fueling a good mood, so snacking on sunflower seeds is a smart move in more ways than one.

Sunflower seeds are a good source of tryptophan and are often recommended by nutritional experts as a natural method of boosting serotonin levels. They're also rich in fiber, which helps maintain stable hormone levels -- one of the keys to keeping even-keeled.

Dark Chocolate

A number of unscientific studies name chocolate the number-one craved food in America, so it makes sense that indulging in chocolate makes for a happy experience. And as it turns out, there are some real reasons why that's so. For one, chocolate contains a number of substances that elevate mood, including fat, sugar, caffeine, phenylethylamine, flavonols, theobromine, and tryptophan.

Caffeine and theobromine are two naturally occurring stimulants found in chocolate. Along with sugar and fat, these substances provide a swift burst of energy and mood-lifting power. Chocolate also contains the mood-boosting compounds phenylethylamine, tyramine, tryptophan, and magnesium. While these substances are found in many other foods, even in higher concentrations, chocolate has an advantage because of its appeal on several sensory levels: it has a rich, mouth-pleasing texture; an intense taste; and an appealing aroma. For many of us, just the idea of indulging in chocolate is enough to elicit a positive emotio Eggs

Eggs might not be the first food that comes to mind when you think of a snack, but a hard-boiled egg is easy to make and easy to transport. It's also a really good-for-you and good-for-your-mood snack. Full of high-quality protein and omega-3s (from hens eating a diet rich in omega-3s), eggs are also an excellent source of vitamin B12 (riboflavin) and a good source of vitamins B2, B5, and D. And one boiled egg contains more than 20 percent of the daily recommended amount of tryptophan.

Boost confidence* self esteem *enthusiasm for life

10 Ways To Have Amazing Enthusiasm

Enthusiasm

Enthusiasm is absolutely necessary if you ever want to accomplish anything of value. You need a larger-than-life excitement in whatever it is that you are doing for it to be successful. You can amass incredible enthusiasm within your life, you simply have to follow through with the 10 methods I am about to discuss just below:

Be passionate

You have to have a passion for what you are doing if you want to build enthusiasm for it. You need to be excited about it as you wake up in the morning and as you go to bed at night. This passion is what will keep your enthusiasm high, even during rough patches, which we all go through. Simply put, love what you do and enthusiasm will follow. You might want to read this great article I wrote 7 Questions To Finding Your True Passion, as it can help you get the ball rolling as to figuring out what your ultimate passion really is!

Be grateful

One of the ways that I build my enthusiasm with my work and my business is that I always remind myself everything that it has given me. I express gratitude for all that I have and this helps me become even more excited about what I’m doing. As we go through the daily grind, it is very easy to forget about all the little things that make our life easier and comfortable. Remember all the good things that you have going on in your life and be grateful for being who you are today. This is a wonderful method to create powerful enthusiasm in your life.

Be positive

Enthusiasm cannot survive in a negative environment. If you always have negative thoughts and are always looking at the glass as half empty, you will find your enthusiasm dissipate very quickly. You need to be positive for your enthusiasm to thrive. Look at the silver lining. Look on the bright side of things. Take away positive lessons out of seemingly bad situations, and you will find yourself submerged by a wave of amazing enthusiasm that will help carry you along the way towards your goals.

Be proud

Whatever it is that you want to build enthusiasm for, make sure that you are proud of it. Talk about it with your peers, discuss it with your friends, and mention it to your family. Pride is very important to create lasting enthusiasm, as anything that is worth being proud of, is worth having enthusiasm for. Talking about anything that you are proud of builds a terrific excitement that only helps in the continuation of it in a positive direction.

Be creative

You can never have enough creativity. Enthusiasm generates creativity and creativity triggers enthusiasm. Be innovative and creative in whatever you are doing and watch your enthusiasm skyrocket. Always look for better and newer ways to go about it, always look for an easier path, and always think outside the box. Being creative is one of the fastest and most effective ways to create enthusiasm.

Be proactive

When you are the initiator, the one that makes things happen, you transform your dedication to enthusiasm seamlessly. Being proactive creates massive enthusiasm in that you promote something that you have a vested interest in, perhaps something that you are passionate about. I’ve discussed above how passion helps with enthusiasm. This follows along the same line. Be the captain of the ship. Be the leader, be the inspiration, and you will notice your enthusiasm get higher and higher.

Be reasonable

The quickest way to destroy any momentum and your enthusiasm along the way is to be completely unreasonable. Be realistic and understanding…this will ensure that your enthusiasm sticks for the long haul. Being unreasonable leads to guaranteed disappointment and thus create an aura of negative energy. Building enthusiasm in such an environment is pretty much impossible. So be sure to stay logical & reasonable for your enthusiasm to survive.

Be patient

Following from my previous point about being unreasonable, the same applies to patience. Being impatient and expecting everything right away will only crush your enthusiasm when reality slaps you in the face. If you want to have long lasting enthusiasm, it is required of you to be very patient. The more patience you have, the more solid your enthusiasm will be. After all, what we want is enthusiasm that lasts a lifetime, so learn to have patience in your endeavors.

Be enlightened

Believe it or not, but you can build incredible enthusiasm with stillness. You can have amazing enthusiasm with full peace within your entire being, and living in the never-ending present moment. You do not need to be agitated to feel excitement. You can be completely still with calm and still enjoy unparalleled enthusiasm. I suggest you get your hands on the book The Power of Now to understand what I am referring to here. Eckhart Tolle explains this masterfully in his writings. Find your enlightenment and you will pick up enthusiasm along the way!

Be evolving

Understand that life is all about improving yourself and that you are in a constant state of evolution. Knowing that you are, each and every day, getting better and better is a wonderful way to create sheer enthusiasm. Being aware that each step, each moment has a meaning & a purpose is incredibly rewarding and builds a solid foundation on which you can stack up your enthusiasm. Always evolve, and never look back.

As you can see, each of the methods above all complement each other. Adding each one of these to your existence and you will witness your enthusiasm, for whatever it is that you are doing, get stronger and longer lasting. With enthusiasm fully under your control, there is absolutely nothing that can stop you from being all that you ever wanted to be :)

Resource: http://www.ineedmotivation.com/blog/2008/05/10-ways-to-have-amazing-enthusiasm/

Portion Control, Essential when Eating Healthy.

No to crash diet! No to starvation!” If you’ve said these fighting words before, then you probably resist the very idea of portion control.

Portion control, or the act of limiting the food you consume per day, usually in calorie limits, might seem masochistic in a world where you can eat whatever you want, whenever you want.

But nutritionists think you’re better off trading this small freedom for better health. They point to research that suggests lack of portion control is hurting overall nutrition in America.

Make Portion Sizes a Math Problem

Reducing portion sizes is a fun and simple way to shed pounds, says Comana. "You don't need measuring cups," he says. Make it fun.

His suggestion: Put a typical size portion on your plate, then remove 5% to 10% of it. Is it a standard portion now, or still too much? Teach your children – and yourself – how to eyeball it. According to the American Dietetic Association:

    3 ounces of meat is equal to a deck of cards

    One cup of pasta is about the size of a tennis ball

    One bagel is about the size of a hockey puck

    1 1/2 ounces of cheese is the size of three dominoes

    2 tablespoons of peanut butter is roughly equivalent to ping-pong ball

    A half cup of vegetables is the size of a light bulb

For a visual of the portion sizes check out : http://theskinnycook.activeboard.com/t5911054/portion-controlhow-much-is-too-much/

Once you’ve set a plan, then stick to it for the best weight loss results.

Research published by Obesity Research journal showed the portion control induced the greatest weight loss, ahead but along  with  other positive weight loss behaviors like increased physical activity and increased fruit and vegetable consumption.

Once you’ve set a plan, then stick to it for the best weight loss results.

12 Happy Thoughts for Troubling Times.

People and circumstances will occasionally break you down.  But if you keep your mind focused, your heart open to possibility, and continue to put one foot in front of the other, you will be able to quickly recover the pieces, rebuild, and come back much stronger than you ever would have been otherwise. Resource: http://www.marcandangel.com/2012/07/13/12-happy-thoughts-for-troubled-times/

Our new mantra in Peer is “ Win The Day”……Here are tips  to reframe any situation and make it  work  for you rather then against  you:

1.Down days are completely normal, and not something you should feel guilty about having.  Happiness is never constant.  Surrendering to your sadness, or whatever negative emotion is trying to come to the surface, does not make you a bad person.  But remember, if you aren’t sincerely thankful for every smile, don’t be totally shocked by every tear.  Keep things in perspective and try giving  yourself a time  limit  for  feeling  bad about  something…any situation can be reframed…..Catch it, Check It , Change it!  Do what  you can  do, then end  the  day  with a positive , most  bad  days have  lessons…put  that in the  win box.

2. When you are at your lowest point, you are open to the greatest positive change.  Happiness is not the absence of problems, but the strength to deal with them.  Strength doesn’t come from what you can do; it comes from overcoming the things you once thought you couldn’t do.

3. There is a huge difference between giving up and moving on.  Moving on doesn’t mean giving up, but rather accepting that there are some things that cannot be.  Moving on can mean that you’re making a choice to be happy rather than hurt.  For some folks, good situations last a lifetime, but for many, not knowing when to move on can hold them back forever.

4. Life rarely turns out exactly the way you want it to, but you still have an opportunity to make it great.  You have to do what you can, with what you have, exactly where you are.  It won’t always be easy, but it will be worth it in the end.  Remember that there is no perfect life, just perfect moments.  And it’s these moments you must cherish; it’s these moments that make the whole journey worthwhile….Happiness is not necessarily the result of goals attainment, but rather a by product of purposeful attempts in pursuit.

5. Most people ask for happiness on condition, but long-term happiness can only be felt if you don’t set conditions.  Accept life unconditionally. Realize that life balances itself between the ideal and the disappointing.  And the disappointments are just life’s way of saying, “I’ve got something better for you right around the corner.”  So be patient, live life, accept what is, and have a little faith.

6. Too often, we carry around things from our past that hurt us – regrets, shame, anger, pain, etc.  Don’t let these negative points from the past rob your present happiness.  You had to live though these things in the past, and although unfortunate, they can’t be changed.  But if the only place they live today is in your mind, then let go, move on, and be happy.

7. You can choose to view things differently.  Pick one part of your life that you are unhappy with and look at it from a different point of view.  See the rain as nourishment for future growth.  Consider being alone for awhile to create the solitude you need to hear your inner voice.  Think of your lack of funds as an opportunity to experience the simple things in life.  Right now, you can choose to allow the light to shine in your life.  It is a choice.  Why not allow it?

8. Once you embrace unpleasant news, not as a negative but as evidence of a need for positive change, you’re learning from it and growing.  Whatever life throws at you, even if it hurts, be strong and fight through it.  Remember, strong walls shake but never collapse.  Life always offers you another chance – it’s called tomorrow.

9. Once you embrace unpleasant news, not as a negative but as evidence of a need for positive change, you’re learning from it and growing.  Whatever life throws at you, even if it hurts, be strong and fight through it.  Remember, strong walls shake but never collapse.  Life always offers you another chance – it’s called tomorrow.

10. When your flaws are stitched together with good intentions, your flaws make you beautiful.  It’s better to be true to yourself and risk being ridiculed by others, than to be false, and miss out on the beauty of being YOU.  Never be bullied into silence.  Never let someone else tell you who you are.  Accept no one’s definition of your life, except your own.

11. You have the ability to heal yourself.  Just like lava flowing slowly out of a volcano, you must create a healthy outlet for your pain and anger.  It’s important after you’ve been hurt to take some time to think about your pain, and address it calmly and consciously, so you can thwart the possibility of more pain brewing from your own negativity.

12. You are a work in progress; which means you get there a little at a time, not all at once.  Today is a brand new day – a fresh start.  Replace negativity with positivity.  Think happy thoughts.  Exercise.  Drink lots of water.  Fill your body with fuel.  Healthy is happy.  Inspire yourself.  Create.  Laugh.  Play.  Love.  Learn.  Give someone a compliment.  Perform a random act of kindness.  Take a chance on an idea you believe in.  You have the opportunity to do these things every single day – to make the necessary changes and slowly become the person you want to be.  You just have to decide to do it.  Decide that today is the day.  Say it: “This is going to be my day!” 

Habits That Make You Fat

FAT HABIT #1: Eating "low-fat"

It sounds crazy, but I want you to stop buying foods marketed as low-fat or fat-free. Typically, they save you only a few calories and, in doing so, they replace harmless fats with low-performing carbohydrates that digest quickly—causing a sugar rush and, immediately afterward, rebound hunger. Researchers from the University of Alabama at Birmingham found that meals that limited carbohydrates to 43 percent were more filling and had a milder effect on blood sugar than meals with 55 percent carbohydrates. That means you’ll store less body fat and be less likely to eat more later.

FAT HABIT #2: Sleeping too little or too much

According to Wake Forest researchers, dieters who sleep five hours or less put on 2½ times more belly fat, while those who sleep more than eight hours pack on only slightly less than that. Shoot for an average of six to seven hours of sleep per night—the optimal amount for weight control.

FAT HABIT #3: Drinking soda—even diet!

The average American guzzles nearly a full gallon of soda every week. Why is that so bad? Because a 2005 study found that drinking one to two sodas per day increases your chances of being overweight or obese by nearly 33 percent. And diet soda is no better. When researchers in San Antonio tracked a group of elderly subjects for nearly a decade, they found that compared to nondrinkers, those who drank two or more diet sodas a day watched their waistlines increase five times faster. The researchers theorize that the artificial sweeteners trigger appetite cues, causing you to unconsciously eat more at subsequent meals. 

FAT HABIT #4: Skipping meals

In a 2011 national survey from the Calorie Control Council, 17 percent of Americans admitted to skipping meals to lose weight. The problem is, skipping meals actually increases your odds of obesity, especially when it comes to breakfast. A study from the American Journal of Epidemiology found that people who cut out the morning meal were 4.5 times more likely to be obese. Why? Skipping meals slows your metabolism and boosts your hunger. That puts your body in prime fat-storage mode and increases your odds of overeating at the next meal.

FAT HABIT #5: Eating too quickly

If your body has one major flaw, this is it: It takes 20 minutes for your stomach to tell your brain that it’s had enough. A study in the Journal of the American Dietetic Association found that slow eaters took in 66 fewer calories per meal, but compared to their fast-eating peers, they felt like they had eaten more. What’s 66 calories, you ask? If you can do that at every meal, you’ll lose more than 20 pounds a year!

 HABIT #6: Choosing white bread

A study from the American Journal of Clinical Nutrition found that when obese subjects incorporated whole grains into their diets, they lost more abdominal fat over the course of 12 weeks. There are likely multiple factors at play, but the most notable is this: Whole grain foods pack in more fiber and an overall stronger nutritional package than their refined-grain counterparts. 

BONUS TIP: Trading white for wheat is an easy fix—for more serious sandwich improvement, check out the 30 New Sandwich Swaps.

FAT HABIT #7: Not drinking enough water

Adequate water intake is essential for all your body’s functions, and the more you drink, the better your chances of staying thin. In one University of Utah study, dieting participants who were instructed to drink two cups of water before each meal lost 30 percent more weight than their thirsty peers. And you can magnify the effect by adding ice. German researchers found that six cups of cold water a day could prompt a metabolic boost that incinerates 50 daily calories. That’s enough to shed five pounds a year!

BEVERAGE BONUS: Drinking water is always a smart idea, but there are some beverages that should be avoided at all costs. Protect yourself—and your waistline—from the 20 Worst Drinks in America.

RESOURCE: http://fitbie.msn.com/slideshow/20-habits-make-you-fat/slide/21  Dr. Oz

Little Health Tips for Big Results

Snooze on your left side

In 15 seconds: Outsmart indigestion

As many as 80% of heartburn sufferers experience symptoms at night. Steal back a good night's sleep by fluffing up two pillows instead of one. In an Archives of Internal Medicine study, people who propped up their heads about 11 inches reduced their symptoms dramatically. Also, sleep on your left side and you'll cut your heartburn risk in half -- that's because snoozing on your right side relaxes the muscle that keeps gastric acids in your stomach.

Add healthy fats to every snack or meal

In 20 seconds: Reduce your risk of heart disease and diabetes

When your meal contains protein, fiber, and even fat, your body's insulin response slows, stabilizing your blood sugar. Munch bread with some butter or olive oil, or make a PB&J sandwich with more PB and less J. In one study of more than 32,000 women, those whose diets had the highest glycemic load (a measure of how quickly a food spikes your blood sugar) had more than twice the risk of heart disease compared with those whose diets had the lowest load.

Take 6 little calming breaths

In 30 seconds: Lower your blood pressure

Six calming breaths in 30 seconds can reduce your systolic blood pressure by nearly 10 mmHg, Japanese research has found. Even occasional blood pressure spikes -- like those during an insanely nonstop day -- might put you at increased risk of stroke, according to a study in the Lancet.

Swap in cereal for bread crumbs

In 3 minutes: Reduce bad cholesterol

Instead of bread crumbs to coat chicken breasts, chop up General Mills' original Fiber One cereal for a nutrition-packed crunch. For every extra gram of soluble fiber in your diet -- a 1/2-cup serving of Fiber One has 1 g -- you can trim your LDL cholesterol by almost 2 mg/dL.

Strength-train during commercials

In 4 minutes: Boost your brainpower

A known metabolism jump-starter, resistance training just once a week can improve your ability to resolve conflicts and focus your attention, a Canadian study has found. Luckily, you don't need the gym; just use your own body weight. Do as many push-ups or crunches as you can during commercials while watching your favorite TV show, or lunge across your living room as you water your plants. Other sources include beans, peas, and citrus.

The accepectance is the answer A.A book 417- 420

Alcoholism is a disease, not a moral issue. People drink out of compulsion. Sobriety was not a matter of will power.

Fear proved to be the key to the drinking problem .

Stop living  in the problem /live in the answer or solution.

Acceptance is the answer to all my problems today .

When I am disturbed, it’s because I find some  person, place, or thing or situation-some fact of my life.

 I can't find  seem to  find serenity, until I accept that  person, place or thing or situation as be exactly the way it supposed to be at this moment .

Nothing, absolutely nothing happens in God world by mistake .

I need to concentrate not so much on  what needs to be changed in the world as of what needs to be changed in me and my attitudes .

Shakespeare said ,"all the world is a stage in all the men and women are merely players ". He forgot to mention that I was a chief critic. I was always able to see the flaws in every person in every situation .

Acceptance has taught us that there is a bit of bad in the best of us and a bit of good in the worst of use .

We  are all children of God and  we are  all equal .No better or no worse then any one else.

When I complain about me or about you ,am complaining  about God’s” handiwork ? . Am  I saying that I know better than God ?

Accept life on life’s terms .

Expectation and serenity are inversely proportional

Let go  let God.

Fear in faith inversely proportionally. The more faith you have the less fear .

rediscovered by: Sott

Typed by Mikey B

7 Ways to Get Motivated and Achieve Your Goals

If you’re going to achieve your deepest dreams and desires, you must understand how your mind works. When you learn how to tap into the deep reserves of your mind, you turn:

·        probably into possibility
* “I can’t” into “I can” and…
* “can I?” into “how can I?”

Most Important  goal that I want to achieve within the next 3 months:

Here are 7 ways to get motivated and achieve your goals

1. Feel It Already Done.
This works great for a fitness or wellness goal (or any goal). Most people have a hard time going to the gym because they’re so focused on all the pain and inconvenience of a workout – and since we habitually move away from pain – we dread going to the gym.
Instead, try feeling what it would be like if you had already finished your workout. Get those good vibes going. Feel what it would be like if you had already worked out. Feel energetic and alive. As you get into this state, your desire and enthusiasm to workout will inspire you to act.
2. Give Yourself A Reward.
This is very similar to feeling as if it is already done, but with one small difference. If you have a hard time feeling the feelings of having it already done, then the next best thing you can do is give yourself a reward. But don’t just give yourself a reward just for the sake of it – you want to feel the reward.
Feel the reward. Associate strong positive feelings with the end result – your reward. When you feel the reward, you reinforce that goal and your desire with your subconscious. You reinforce that goal to your subconscious when you reinforce the feeling. The stronger and more positive the feelings are, the faster you leap into action.
3. Ask A Buddy.
Recently I had to undergo a major WordPress upgrade on my blog so I asked a buddy to help. I phoned him up and told him about my situation. I explained all the details and asked him if he had a goal or activity that he had been procrastinating with.
It turns out he did. So I offered to partner with him – to do a trade – where he would help me in exchange for my help. The result was beyond amazing. I helped my partner with his marketing needs and put more money in his pocket while he helped me upgrade my blog to the latest version of WordPress – a definite win-win.
4. Work With A Finish Line.
Be clear with your outcome from the very beginning. Set a finish line.
When I worked on my WordPress upgrade, I set a finish line – not a deadline. I always work with a finish line – not a deadline – because I don’t want to be dead when I’m finished. Subtle, but effective.

5. Create Reasons Why You Will Succeed.
The majority of people are so focused on the negative aspects of their goals that they can’t help but talk themselves out of them. The way to gain back control is by gently bringing your attention to the reasons why you can do something – as opposed to the very opposite.
The more often you focus on what you can do – the easier and more natural it becomes for you to go out and start doing it. You must realize that your mind is not in control – you are.
Start managing your mind by creating a list of reasons why you can’t help but achieve your goal. As you begin this process, your confidence and enthusiasm will soar.
6. Have A Bigger Vision.
This is my absolute favorite way of getting motivated. It takes less time commitment on a day-to-day basis, but requires your persistence. This type of sustaining motivation is for much bigger goals.
It’s better fit for the ambitious type who has a much bigger project or goal to accomplish; one that will take you more than a year to complete. If you want sustaining motivation that grows stronger and more compelling each and every day, create a bigger vision. The way to do that is by visualizing your outcome daily for a minimum of 5 minutes
#7.

Create daily action steps, no matter how  big  or  small, make  this a priority

Goal are wishes  with  action steps….

What is  your next  action step?