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Navigating The Paleo Diet

Change is difficult. It's a challenge to change our ingrained habits, whether we are going from a sedentary lifestyle to exercising daily, or going from gorging on chips and ice cream in front of the couch or grabbing whatever food we want on the go and going from that to the Paleo lifestyle.

But there are things you can do to help yourself change out bad habits for good ones.

If you are reading this report, you want to make a change so congratulations on making that decision! In a society that is becoming more and more sedentary and gets by on processed junk foods, this puts you in an elite group and you should be proud of that fact.

Changing your eating and exercise habits are two of the most difficult challenges to face. Our society revolves around comfort and convenience - remote controls for everything, fast food drive thrus, etc. In addition, food is a centerpiece around which social gatherings revolve. It's tough to swim against that tide.

Changing your nutrition and exercise habits can make it easier to make other changes in your life. I think all positive changes flow from the positive change of your nutrition and exercise habits.

You get so much more than just a body that looks good at the beach (although that's fun, too).

You develop self esteem, confidence, great health, discipline, and the ability to set and achieve goals.

All of these things flow into your personal and professional relationships and you'll suddenly find positive changes throughout all aspects of you life.

This is about the Paleo diet and lifestyle but let's talk about exercise for a moment (don't just eat Paleo, get active).

If you already work out, you may have noticed an interesting phenomenon. The vast majority of the members at your gym look the same year in and year out and never improve their bodies. Talk about banging your head against the wall.

These people are on autopilot. They are just going through the motions of a fitness lifestyle. Working out has just become another thing that they do.
You also may have noticed that your gym is absolutely packed with people in January. By mid-February most of those new people have packed it in and gone back to the couch.

Don't let this happen to you.

Let's take a look at some ideas and strategies that can help you integrate the Paleo diet into your life so that you are able to stick with it over the long term.
I realize this may be boring to a lot of you. I can hear the groans and feel the rolling eyes but please hang in there. If you embrace it, the following can do a lot for you, and not just with a Paleo diet, but with any goal you have or positive change you may want to make in your life.

Think on paper: Only about 3 percent of adults have clear, written goals. These people accomplish five and ten times as much as people without written goals.

Step 1: Decide Exactly What You Want.

This will allow you to prioritize so that you are spending the most time on high value tasks that move you closer to your goals. If your goal is to add 20 pounds of muscle, there isn't much point in using up a lot of you training time by jogging 5 miles a day, doing high volume low intensity work or focusing on the so-called "shaping" exercises.

If you want to stick to the Paleo diet and lose some body fat, there is no point in keeping boxes and bags of bagels, potato chips, or ice cream in your kitchen.
Step 2: Write It Down.

Again, think on paper. Written goals are a powerful thing. They have an energy behind them that helps you move toward them that unwritten goals just don't have. In fact, you'd do even better by writing down your goals every day. Yes, every day. It will only take a few moments and will help you tremendously. A great way to do this is right before bed at night or first thing in the morning, do a quick review for that day.

Step 3: Set A Deadline On Your Goal.

Create a sense of urgency and positive pressure. Without a deadline you will procrastinate and do the little things that may damage your short term goals. If you are trying to lose twenty pounds and are having "after" pictures taken in three weeks then

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Mind Power Mastery

5 Steps To Improving Your Mindset

What is it that makes some people more successful than others?

More importantly, what is it that makes some people happier than others?

Of course, you can always point to luck and you can always point to outside factors. Sure, there is often an element of knowing the right people. Of being in the right place at the right time. Of being born with a silver spoon in your mouth…

But if you constantly focus on the factors that are outside your control then you will never obtain the fullest of your potential. Not only that, but there are plenty of examples of people who have beaten the odds. People who were born into poverty, who perhaps didn’t have the opportunities that others did. Of course, there are plenty of examples of people who dropped out of school or college and all these people nevertheless managed to become immensely successful.

Likewise, you can have two people in the precise same situation but they might be completely different in terms of how happy they are and how they perceive their ‘lot’ in life.

The difference? The successful and happy people have the right mindset. They have the ability to look at a situation and see the glass as half full. They can spot their opportunities and they can take those and make the most of them.

Having the right mindset allows you to see the best in a situation and thus be much happier no matter what kind of situation you find yourself in. At the same time, having the right mindset allows you to spot opportunities that others might miss and to play the hand you’re dealt.

In short, everything starts with the right mindset. The right mindset can help you to accomplish more, to do more and to be more effective.

So now the only remaining question is how you get into that correct mindset in the first place. In this report, you’re going to learn five crucial steps.

Step 1 – Responsibility

The first and most important step is simply to learn to take responsibility for your actions, your mental state and more importantly, your circumstances. Learn that the situation you are in is because of you and that you have the power to change it.

The problem is that many people assume that their situation is largely dictated by outside factors. They will blame their circumstances on luck or even on other people. You don’t have the job you want because you didn’t have the luxury to look around when you first left school. You can’t go travelling because you have a family. You aren’t rich because you were born in the wrong generation, in the wrong part of town.

There may be some truth to these things. Sure. But it is also up to you to dig yourself out of that situation and that’s something that we’ve already seen is possible. You think that Richard Branson made these kinds of excuses? Or Steve Jobs?

If you don’t take responsibility for your actions, then you can’t be expected to achieve all the things you want to achieve because you’ll just find an external reason to blame.

You need to believe that you have an impact on your life and you need to have an internal locus of control.

Only by accepting this can you then recognize the power you have to make a change. Yes, with great power comes great responsibility. But you know what else? With great responsibility, comes great power!

Step 2 – Direction

Once you’ve taken responsibility, your next task is to decide the direction you want to go in and more to the point, the goal or vision that you are working toward.
A lot of people are a little directionless in this sense. How can you spot he opportunities that arise if you don’t know what it is that you want to achieve?
The key thing here though is to recognize that the goals or visions you set for yourself don’t have to be the cliched goals that everyone is going after. You don’t need to want to be a top executive. It is not a requirement that you try to get rich.

If you feel that you would be happier living in a cabin in the woods, then go ahead and let that be your goal!

What you want to try and employ here is a strategy that is known as ‘lifestyle’ design. So, lifestyle design effectively means that you are looking at the things that you want to get from your life and you are looking at the different factors that might be getting in the way or that might provide opportunities.

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Introduction

When people ask why they are not sleeping properly, often they don’t know that although there are classic reasons for lack of sleep, there are other reasons that are not so common. These may be the reason behind your seemingly endless nights of staring into the darkness, wishing you could go to sleep.

It may be that your body is trying to tell you something and it helps to understand a little about the workings of the human body. With this understanding, you may just be able to get the sleep you have been longing for.

Adrenal Exhaustion

The way that the human body works is quite logical. When you are at rest, your body is able to store energy and this energy is used when you perform an activity. If you have ever heard the expression “I am too tired to sleep” what the patient may be suffering from is adrenal exhaustion. If you can imagine the body being like a rechargeable battery, eventually that battery loses all power and can no longer be recharged.

Well that’s what happens to the body during adrenal exhaustion.

There’s no energy. Thus, when someone gets involved in activities, energy is drained even further. It works out as something of a vicious circle. Those suffering from this often take what they believe to stimulate energy. For example, they may drink coffee.

The mistaken belief that this helps the energy levels fires up even more exhaustion because although coffee may appear to give someone energy, it doesn’t. It simply drains the body of more energy because you work on the assumption there is more to be had from the coffee that you drank and this actually uses more energy than the energy gained from the coffee. In this case, the only way out of the vicious circle is to learn to relax.

Yoga and stretching exercises are the answer since when you stretch your muscles, you immediately allow more energy storage in your body. Adding to your supplementation of magnesium also helps because whereas calcium contracts the muscles, magnesium relaxes them enabling you to relax and thus gain energy. When your energy levels are normalized, you will be able to be active in the daytime and thus encourage correct sleep at night. Thus, you can see that the human body relies upon a balance of lifestyle that gives adequate rest and adequate output. When the output outweighs the rest, then the result is adrenalin exhaustion.

Side Effects of Medication

If you haven’t been getting a decent night’s sleep for a while, it is worth looking up the side effects of any medication that you may be taking. Quite often, medications hide a multiplicity of side effects and a common side effect is insomnia. Apart from upsetting your REM sleep which is the deep sleep that most people experience when sleeping normally, medications can also contain content such as caffeine and other stimulants which may just be stopping you from sleeping correctly.

If you feel that this is a cause, don’t despair. Your doctor may be able to change the times that you take your medications or even given you equivalents without the added boosters, so that you see an improvement in your sleep.

Even if you see no link between your medications and your lack of sleep, it is worth mentioning it to the doctor since he will be qualified to explain alternative medications which may not have these side effects. You will commonly find that painkillers can contain caffeine and you may be prescribed an alternative if you find that you are in the habit of taking painkillers at night. Another way to combat this is to do gentle yoga exercises in the evening to relieve pain, so that your need for painkillers at bedtime is less.

Statins have been found to interrupt sleep though this does not apply to everyone taking them. These heart medications do carry warnings and if you are able to correct your problems by a change of medications or lifestyle, then this will help the sleep pattern to return.

Selective Serotonin Uptake Inhibitors used to treat those with depression can also encourage lack of sleep. Thus, it is recommended that you review the time of day that you take these medications and adjust this so that you introduce it in the mornings instead of taking them at night. If you also want to get a good night’s sleep, it is advised that you take regular exercise. Many depressed people are inactive and it is a mixture of the SSUI and the inactivity that is causing the lack of sleep.

Cough medicines – Even though these can be bought over the counter, they have a tendency to contain alcohol. Since alcohol affects your REM sleep patterns, this could explain why you are unable to go to sleep and stay asleep.

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Introduction

Do you wish to live a long, healthy life? We are all aware that we can’t live forever but we can take good care of our health by nurturing our bodies the best ways possible which will naturally help us extend our lives.

According to researches, experts have identified people who tend to live longer and healthier lives are consistent in eating meals that help to nourish the body for maximum health. In other words, they only consume foods that are beneficial to the body and avoid foods that are processed, packaged or those that contain additives.

Though there are chances that genetics may predispose us to many kinds of diseases, we still have control over our health and dietary choices. Although there are no guarantees about how our health might be when we age or how long we’re going to live, there are effective steps that could be taken to live a healthier and more enjoyable life. There are 7 heart healthy foods that promote longevity which will be discussed below.

7 Heart Healthy Foods

#1: Blueberries

Blueberries have been described as “superfruits” as they are capable of blocking as well as reversing most of the aging consequences. They are incredible anti-aging food that keeps the brain healthy by boosting mental health. The dark hues present in berries shows their high antioxidant content, which ward off free radicals that lead to aging and stop new cells from growing in order to stay healthy.

Besides being a powerhouse sources of antioxidants which delivers multiple benefits, blueberries also possess the ability to bring positive impacts to multiple aging processes. Recent studies have shown that blueberry extracts can signifcantly increase life span. Blueberries also deliver maximum nutrition for minimum calories. With regular consumption, belly fat could also be reduced.

In comparison to other fruits, blueberries contain less sugar so it is less likely to affect your insulin levels, making them a great option for a fast guiltless snack. As they are low-glycemic fruits, they help to keep your insulin levels balanced as well as keep you focused. These fruits are also packed with fiber which keeps your digestion on track, maintain your cholestrol levels, and develop a healthy weight necessary for optimal longevity.

Berries of all kinds are healthy which contain concentrated amounts of phytochemicals which help to fight heart disease, DNA damage, metabollic syndrome and even cancer. As a result, blood vessels will be more flexible which can help avoid the risks of developing a heart disease. Rather than the whole fruit, it’s the particular favonoid components of blueberries which deliver so many healthy benefits. These compounds are able to enhance high blood pressure, decrease cardiovascular risk factors as well as enable the brain to function well even after stroke. Recent studies have proven that blueberries help to prevent brain detrioration as well as protect memory-associated regions of the brain from possible oxidant and imflammatory damages.

Blueberries are becoming a critical element of a science-based longevity program due to their richness in anthocyanins and pterostilbenes. Researches have discovered new data showing that blueberries are capable of delaying aging and can lead to longevity.

#2: Avocados

People do not consume avocados mainly because of their unique taste, but also because of their impressive heart health benefits. Avocados represent one of the most nutrient-dense foods which provide health-boosting nutrients such as protein, magnesium, vitamin E, B6 vitamins and folic acid. Besides, they are a good source of anti-inflammatory fats that minimizes aging in the body.

According to a dietitian in Washington, avocados are rich in mono- and poly unsaturated fats which enable energy to be generated easily. Consequently, blood cholestrol levels and risk of heart disease can be minimized. This fruit does not only help to reduce bad cholesterol, but also boost levels of good cholesterol. As stated in Reader’s Digest, the high contents of monounsaturated fats can help restrain insulin resistance which aid in regulating blood sugar levels. Among all the fruits, the low carb and sugar levels present in avocado helps to better maintain blood sugar. Apart from that, the high levels of potassium present in avocados help to keep blood pressure under control.

As avocados are a water-packed source of fat, they are easily digested and absorbed into the body compared to processed or animal-based fats. The consumption of avocados is most effective when they are ripe as it is where their nutrients have entirely developed and are best tolerated. Avocado acts as a great multi-purpose food to satisfy cravings and can even be used as a fat replacement when it comes to baking. It can also be used to substitute some of your favourite dairy dishes. Other than that, it can also be added to soups, dessert whips, as well as other recipes.