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Vegan Warrior Introduction

Veganism is a concept that deals with abstaining from the consumption of animal-based products such as milk, eggs and meat. Vegans follow a strict vegetarian diet minus dairy products. Vegans are only allowed to consume vegetables, fruits, grains, legumes, nuts and seeds.

Now you might think that this does not sound like an ideal diet for athletes to follow, as most of them rely on animal protein like meats and eggs to develop a strong body. However, the world of veganism can offer several superfoods that are not only great to develop a strong body but also capable of increasing an athlete’s vitality.

If you are a vegan athlete, then you have come to the right place, as we will look at 7 such superfoods that can be incorporated into your daily diet.

Let’s begin!

Chapter 1: Berries

Kick-starting the list of vegan superfoods are berries! Berries happen to be one of the most recommended foods for athletes and for good reason. Berries can offer the body several benefits that are highlighted as shown below:

Muscle recovery

Berries are credited for increasing muscle recovery. This means that they help in reducing the time taken by your body to recover from muscle tears and soreness.

According to an experiment conducted on athletes, where they were given blueberry smoothies before their workout, they were able to recover better from muscle soreness 60 hours after their session.

Oxidative stress

The same experiment also found that berries greatly reduced oxidative stress as blood samples drawn 60 hours post workout showed less cell damage. An athlete releases more free radicals into the body after a workout session. Berries, being rich in antioxidants, have the power of reversing oxidative damage to a large extent. This is quite important when it comes to maintaining not just muscle health but overall wellness.

Fat cell development

Berries help in inhibiting fat cell development. Fat cells need to be controlled in order to prevent fat deposits from accumulating in the body. As per studies conducted on mice, those that chewed on polyphenols- a nutrient present in berries- saw a 73% decrease in their lipids. This goes to show that berries can truly help in curbing fat deposits in the body.

Metabolic syndrome

Berries are said to help in the fight against metabolic syndrome. This syndrome can induce reduced metabolism, inflammation, glucose intolerance, insulin resistance etc. Those who are unable to exercise long hours will see a marked improvement in their stamina after consuming berries.

Here are some berries to add to your daily diet.
- Acai berry

Being rich in antioxidant properties, Acai berries are great for athletes. Most athletes suffer from immense pain after a workout session owing to the buildup of lactic acid. Berries help in cutting down on this acid thereby reducing the pain.

- Blueberries

Blueberries are said to be the king of berries and are a must for all athletes to include in their diet. Blueberries come with extreme anti-oxidant content and a chemical known as Lactate dehydrogenase that helps in reducing oxidative damage. This, in turn, helps in enhancing muscle health and help athletes’ recover faster from muscle tears and soreness.

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Success Rituals...

5 Rituals To Happiness And Fulfillment

What’s life without happiness and fulfillment? It’s like living a life without meaning or purpose. When was the last time you feel that you are living your life to the fullest? Are you still desperately trying to figure out how to do that? If that is the case, you are not alone. Unfortunately, many people have been living their life without experiencing what life has to offer.

Regardless of your business, career, life or relationship, it is crucial to develop several essential habits to stay happy and achieve a sense of fulfillment in life. Adapting to a change in lifestyle and following habitul routine is fundamental in order to achieve happiness and fulfillment in the long run. Habit formation is not easy but as long as you maintain consistency in everything you do, you will eventually succeed.

I have done many researches and noticed the consistent patterns that happy and successful people follow. They practice daily habits which keep them motivated and leads to higher productivity, happiness and fulfillment. There are 5 essential habits discussed below that can help you to effortlessly achieve happiness and fulfillment in life.

Essential Habit #1 : Make Exercise A Regular Habit

One of the most essential habits that leads to happiness and fulfillment is exercising regularly. It does not necessarily have to be heavy weightlifting or running a marathon. This is about doing lightly arduous activity to oxygenate your blood and strengthen the endorphins in your body. Regardless of what kind of exercise you do, you will benefit from it as long as you do it regularly.

Make a schedule for exercise and commit to it no matter how busy you are. Aim for an hour of exercise at least 5 days a week to achieve optimum results. However, there is a strong likelihood of you sticking to something you enjoy doing more. You’re not limited to working out at the gym or strapping on jogging shoes. Therefore, allow yourself to look for something you enjoy doing which better suit your lifestyle and preferences. For instance, you could participate in a dance class, shooting basketball hoops, walking in nature, swimming laps at the pool, joining a community sports league, playing tennis, jogging with your dog, hiking, riding a bike, or doing yoga in the park. If you are having a hard time thinking of activities you enjoy, recall back to when you were a kid. What sports or games did you enjoy playing?

Exercise isn’t just beneficial for the body. It has a powerful positive impact on both physical and mental well-being. Besides, exercise also releases dopaminine, oxytocin and serotonin into the system, resulting in an almost euphoric effect without having to consume any drugs. Once you have started this habit, you will feel more motivated, more mental clarity as well as be more emotionally sound. People who exercise regularly tend to be happier across the board. Also, they tend to be less stresssed, angry, anxious and depressed. In addition, exercise doesn’t just help you maintain your health and attractiveness. Studies have shown that it acts as antidepressants which keeps you happy.

Based on research, exercising physically is simply mind-boggling; how physical exercise brings positive impacts to both physical and mental health. It’s known to be as powerful as the most effecitve psychiatric medication in the absence of side effects. Researchers believe that physical exercise can protect bodies against some of the illness that can hit people in their later lives which include cognitive decline but it can also help stave off feelings of depression and anxiety to individuals of different age groups. When dealing with patients suffering from attention-deficit disorder or depression, doing physical exercise is highly recommended by most psychologists as it works wonders. As stated by the NEF report, “we do not have to do plenty of them, even as minimal as running 3 separate 30-minute sessions a week or brisk walking could be beneficial”. However, in general, the longer and more intense the physical activity is, the better the impact on health. But as the NEF report has pointed out, even a single exercise session of 10 minutes or less can have a positive effect on one’s mental health. However, one study found that habit formation takes an average time of 66 days to solidify but may happen anywhere between 18 to 254 days. Therefore, do not get discouraged if you feel lethargic or demotivated to exercise at first as you are going to take time to develop the habit to exercise.
Essential Habit #2 : Wellness

Another important ritual of happiness and fulfillment is to develop wellness. Wellness means doing anything to enhance your body and overall health. For example, being engaged in any activities of self-pampering is of paramount importance for mental health and happiness. This could include one or a combination of the following: meditating, getting a hot bath, getting sufficient sleep, drinking plenty of water, taking your vitamins, eating food that are both nourishing and healthy, getting a massage and many more.

Happiness, vitality and emotional stability is directly affected when you’re sleep deprived. It is of paramount importance to get quality sleep every night in order to be productive, think creatively, and make wise decisions. Sleep scientists stated that the average person needs at least 7.5 – 9 hours every night. Apart from getting sufficient sleep, the practice of meditation is one of the most effective technique to live a happier life. Meditation is an effective ancient practice that helps us to control our mind and thoughts as well as enjoy living in the moment. In other words, meditation is a kind of exercise for the brain. When meditation is practiced regularly, part of the brain filled with negative thoughts, anxiety and depression is reduced whereas the other part of the brain filled with joy, fulfillment, and peace is increased. It also boosts parts of the brain responsible in controlling emotions and managing attention.

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Personal Transformation Mastery

Want to become the best version of you? Or at least to begin taking the necessary steps to start being more productive, more creative, happier and more confident?

There are plenty of ways to do that and some of them involve taking a deep look at yourself and discovering who you really are and what you really want from life.

But while this can work, there are also some much more practical and straightforward strategies you can use to keep growing and improving yourself. In this short report, we’ll be looking at the five things you should do if you want to keep yourself growing and improving. These are concrete steps that anyone can take but which can’t help to improve and develop you over time.

Learn

One of the most important things you can do to keep developing and growing yourself is to learn. That means that you should keep on taking on new challenges, discovering new things and developing new skills and abilities.

Maybe you attend an electronic engineering seminar. Maybe you go to dance classes. Maybe you teach yourself to use a new piece of software to further your career. Or maybe you learn a new language.

Whichever of these options you choose, continuing to learn will help to make your brain more plastic as it produces neurotransmitters associated with the growth and development of neurons and neuronal connections. You’ll produce more brain derived neurotrophic factor, more dopamine, more norepinephrine and more. And as a result, you will find all new topics easier to learn and your brain will be more similar to that of a much younger person’s.

The same is true for the brain as is for the body: you can either grow and improve, or you can atrophy and deteriorate. The body is always changing: it is simply up to you whether it changes for the better or for the worse.

And if nothing else, continually learning new things will give you a broader mind, a wider range of experiences and skills to draw upon and a ton of useful knowledge. And the new ideas and concepts that you can come up with as a result of combining experience from many different fields is almost limitless. This is how you become a ‘polymath’ like Da Vinci, Newton or Elon Musk.

Make time to learn!

Travel

Travelling is incredibly important not only for your happiness and your sense of accomplishment and purpose, but also to make you a more rounded and even a more decent human being.

Did you know that people are rated as more tolerant and understanding if they went to college? This has nothing to do with education or background – it is simply that people who have moved away from home have less narrow views and a better understanding of the wider world.

And this is even truer for those people who travel far and wide and mingle with other cultures and see other places for themselves. This broadens your mind and gives you a ‘bigger picture’ view. It can also help you to put things in perspective a little and to realize that many of your troubles and your concerns are actually somewhat petty in comparison to the hunger and poverty you encounter in other parts of the world.

People who have travelled and had adventures will be naturally more interesting to talk to because they’ll have such a breadth of experiences to share and because they’ll appear more worldly and more knowledgeable. But it’s simply rubbing shoulders with people from different cultures and experiencing unique locales that will truly develop you.

To get a little deeper in our understanding of how travelling can change and improve a person, it pays to consider the philosophies of Georg Hegel. Hegel believed that it was crucial that we challenge our ideas in order to develop them and to gain a more accurate world view. He described this as requiring a specific process. The ‘thesis’ is the original idea that you have. The antithesis is the opposite view. And the synthesis is the resultant idea that takes lessons from both views.

In order for us to be as knowledgeable and as effective as possible, it is crucial that we challenge our existing ideas and develop them by incorporating other ideas.

Refusal to do this otherwise will eventually result in our own demise, as we become more and more attached to defunct and irrelevant concepts.

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The Empowered Life

We all want to be the best version of ourselves and we all want to achieve everything we can. And yet many people feel as though they are squandering their full potential and not living their life to the fullest.

The question is how you can go about changing that. How can you unlock your full potential and your success and embrace the best version of yourself?

How can you follow in the footsteps of the world’s most successful people and the most confident, charismatic and happy?

There are plenty of things you need to do if you want to be the best version of yourself and probably far more than we can list here.

Nevertheless, this report is going to share 7 of the most effective timeless principles that you can follow. These are the seven strategies that are promoted time and time again online and that all the most successful people recommend. Some are simple and basic and others are profound and deep. Some will be right for you, others will not.

But if you can adopt at least some of these strategies into your own life then you should find that you become a more empowered and successful individual. Of course if you find this helpful and interesting then you must check out the full ebook: The Empowered Life which contains many more similar tips and advice in a far more in-depth format!

1. Know Your Purpose

The most important principle of all if you want to truly unlock your potential is to know your purpose and to have goals and to focus on growth.
Maslow’s hierarchy of needs tells us that ‘self actualization’ is right at the top of the things humans need to be content. At the bottom are our physiological needs like food, water and shelter. In the middle are things like love and self esteem. But at the top is actualization – the feeling of having purpose, growth and forward momentum.

This is what so many of us lack and it is why so many of us are listless, directionless and depressed.

Your purpose doesn’t have to be related to your career. It doesn’t have to be something that other people will understand or even respect. All it has to be is something that truly drives you and that really matters to you.

When you focus on this, you’ll find that you become much more attractive to others as they see that you are truly passionate and driven – as they see that you are moved and inspired by what you’re saying. You will gesticulate more, be more animated and be more charismatic.

Likewise, when you know your purpose, you will find that you worry less about little petty things that really don’t matter. And decisions will be easier to make because you can ask yourself – ‘does this help [you] move towards your goal?’.

2. Get Sleep Right

Successful people recognize the importance of sleep and the importance of waking up in the right way.

Getting enough sleep will ensure that you wake up feeling more recharged and with greater focus, greater concentration and a better mood. It will help you to stave off illness and increase your physical health over time – you’ll even build more muscle and become more athletic (in the short term and the long).

Okay, but how do you go about getting sleep right? What’s the key to better sleep?

The first thing you need to do is to try and go to bed at a more consistent time. This makes a massive difference because it allows the body to get into a rhythm. And you know what? You mustn’t break this routine too much at the weekend.

Another tip is to avoid using your phone just before bed. Try to take half an hour as a break away from screens and technology and your body will be more ‘ready’ for sleep.

If you still struggle then a great little hack is to take a magnesium threonate supplement. This is a natural mineral that encourages sleep, relaxes the muscles and promotes brain plasticity so that you will learn better and your brain will grow new connections.

3. Practice No Fap

This is a controversial thing to include on this list but let’s be honest: if you are going to become the most successful and effective version of you then that does not involve spending hours each week watching seedy videos of women and pleasuring yourself.

Not only is this a huge waste of time, it is also simply addictive and can badly mess up your dopaminergic system. Dopamine is produced during goal oriented behavior and it will reinforce whatever behavior you engage in. Porn creates a huge release of dopamine that can only otherwise be achieved through drug use. As such, it can damage the brain’s ability to stay motivated and focused and leave you with impaired motivation.

But more than anything else, no fap trains you in discipline. If you can break this one extreme habit, then you are demonstrating an ability to do nearly anything. Imagine what other goals you could accomplish. Imagine what else you could achieve! Perhaps it is for these reasons that many people on the No Fap Reddit report that they feel more alive, more energetic and much more driven once they practice no fap – and that they accomplish much more as a result.

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Introduction

Procrastination is something that we all deal with at some point or another. We may find that there is some kind of project that we don’t want to deal with or we may just feel we have time to do it later. Of course, things always sneak up on us sooner rather than later, and we scramble around to get it all done. This is a temporary thing for most people, something they do on occasion and it isn’t a habit. On the other hand, procrastinators will often deal with these issues each time that they have something to do.

This guidebook is going to spend some time looking at what a procrastinator is and some of the main signs to look for when it comes to determining if you or someone else is considered a procrastinator. We will discuss some things such as avoiding unpleasant tasks, making excuses or just giving up because we feel we are not up to the challenge. These are all things that will make the procrastinator put off their work, rather than trying to get it done.

When you are interested in finding out what a procrastinator is like and learning about some of the signs that come with procrastination to see if they are ones that you are dealing with, make sure to check out this guidebook to get started!

What is a Procrastinator?

First, we need to take some time to talk about what a procrastinator is. This is basically a person who likes to put things off or who delays doing the work because they feel like they can’t handle it or they just aren’t interested in the work. This can include things like chores, work, and other actions that should be done in a timely manner. If you don’t get to work on cleaning the house because you have to take the kids to soccer practice, that is not procrastination. But if you just sit down and watch television instead of doing the housework, that is procrastination.

All of us have times when we are going to suffer from procrastination in our lives. There are things that we don’t always want to do, and we will put them off as much as possible. But this s usually something that is temporary with most people. But when it comes to being a procrastinator, they are going to push the activity off every time that they are supposed to do something, or at least most of the times.

Often these procrastinators are going to wait until the very last minute to get things done. If they are given a big project, it is pretty common to see them working on that late into the night the day before it is due. These are the people who will go out on the day before Christmas to get all of their shopping done. It seems like no matter what they are doing, they are never able to get it done on time and without rushing at the last minute.

These people often have every excuse in the book to avoid doing some of the work that they should. They may not feel like they should have to get the work done, they may say that it doesn’t interest them, and sometimes they will say that the thrill of waiting until the last minute makes it more exciting for them, so they do better work in the long run. But these are all just excuses that are causing them a lot of harm as they push projects further and further behind each day.

There are several types of procrastinators that you may run across in your life. They are all going to share some common traits, but they can be very different in the manner that they procrastinate and even for the reasons. The three types of procrastinators that you may encounter include:

Arousal type: these are also known as the thrill seeker type. These are the people who are able to get some kind of rush for waiting until the very last minute in order to get their project done. They like how it feels to get the work done at the last minute, and they will never work on projects early.

Avoider type: these are the people who are very concerned about how they are going to be seen by others. They are really afraid to fail. So instead of trying and failing, they feel that it is much better to feel incompetent and lazy. This results in them just deciding to not do the work at all.

Decisional type: this type of person is going to be someone who isn’t able to make decisions on things. They will just keep putting things off because then they don’t have to deal with making some of the decisions in their life. These are also the people who are really relieved when responsibilities of making decisions are taken away from them.

Most of the time, someone who is suffering from procrastination has been dealing with this issue for a long time. But even someone who is a chronic procrastinator is able to make some changes to their behavior, although it is going to take a lot of persistence and dedication. Often the desire to put off things and to procrastinate is not going to go away, but the procrastinator is able to learn to change their habits so that they are able to accomplish all of their tasks on time, rather than waiting until the last minute any longer.

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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.

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Entrepreneur Disruption

Have you ever dreamed of changing the world? Of coming up with an idea so ground breaking that it becomes the next Facebook, Uber or SpaceX?

Is this a fate that is reserved for just a select ‘special few’? Or is it something that you can learn, cultivate and develop?

In this short report, we’ll look at seven traits that define a successful visionary and entrepreneur and look at what you can do to emulate that success and to potentially become the next Mark Zuckerberg or Elon Musk.

I can’t guarantee that it will happen, but if you develop these traits, then you’re in with a better shot!

Trait #1: They Talk About Their Ideas

A lot of ‘wannabe’ entrepreneurs will spend too long jealously and secretively protecting their ideas. They are afraid their ideas will get shot down by people when they talk about them, they’re afraid people will steal them and they generally end up not telling anyone about them as a result.

This is a mistake as we’ll see – as there are HUGE benefits to talking to people about your idea.

In his great TED talk ‘Where good ideas come from’, speaker Steven Johnson describes an alternative narrative for where we get our best ideas from. Rather than striking us from the blue and causing us to jump up and shout ‘Eureka!’, Johnson suggests that most good ideas take a while to gestate and don’t arrive fully formed.

The best way to have a great idea then, is to mull over a problem for an extended period of time. Write it down when you have the germination of something that could work and then keep returning to it and iterating upon it.

Better yet, try speaking with other people. When we talk to others, it not only gives us access to their point of view and ideas (there’s the ‘crowd’ again) but it also helps us to better contextualize our own ideas. There is something valuable about saying an idea out loud and seeing how it sounds and imagining it from the perspective of others. Conversations flow and they bounce around from topic to topic and this helps to encourage that exploration of ideas that ultimately leads to novel combinations.

Don’t be jealously private about your idea – be open with it, talk about it and share it with your team. This is the best way to help it grow and turn into something amazing.

Do you really think that Steve Jobs invented the iPad on his own?

Trait #2: But They Don’t Talk Too Much

That said, you should also be wary of talking too much. This is one of the biggest warning sign that an ‘entrepreneur’ is actually a ‘wantrepreneur’. They are doing what some people call ‘playing business’.

This is the kind of person who spends a huge amount of time discussing their ideas, designing logos, holding meetings and planning their launch parties. They’re dragging their heels rather than getting on with actually creating their product or service. But it’s not because they are afraid to go live – it’s because they are just enjoying the song and dance of having an exciting idea. They waste everyone’s time with meetings and ultimately they’re more interested in wearing suits than they are in making the idea happen.

On the other hand, the real entrepreneur simply gets on with it and puts their idea into action.

Trait #3: They Are Not Afraid to Think Big

Too many people think that they can’t aim big with their business ideas. They are afraid that if they tell people that their plan is to go to space, they’ll just get laughed out of the room! Likewise for coming up with a plan to make a virtual reality headset.

Reality check: two of the most successful entrepreneurs in recent times (Elon Musk and Palmer Luckey) have built their businesses around these two ideas!

As Tim Ferris points out, it’s actually often easier to get attention for a big idea. Why? Because it’s so bombastic and so new that people sit up and they pay attention where otherwise they might have not cared. People want to be involved in something bigger than themselves. Why do you think that the Kickstarter for the Oculus Rift was so incredible successful?

Finally, consider a technique that I often use when trying to come up with new ideas for apps, services and products. I call it the ‘step-back’ technique and the idea is that you are always taking one step back from what it is you want to accomplish.