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7 Ways Heavy Metals Damage Your Brain

How Heavy Metals Affect the Brain

Every time you breathe, eat, drink, and touch certain materials, you are exposed to tiny amounts of toxic heavy metals. One day of exposure certainly won’t cause harm. But these heavy metals can accumulate in your body over time and cause substantial damage to your health.

Chronic heavy metal exposure can increase the risk of cardiovascular disease, cause organ toxicity, and promote inflammation. But what most people don’t know is that exposure to heavy metals can have a huge impact on your brain as well—on everything from your mood to memory.

1. Heavy Metals are Neurotoxins

Many heavy metals are what scientists called neurotoxins. This means when they get into your body, they kill nerve and brain cells. The blood-brain barrier normally prevents dangerous compounds from getting to your brain, but heavy metals such as mercury can break through this protective wall.

Once mercury gets into the brain, it causes oxidative stress and inflammation which ultimately can kill off healthy brain cells (1). Scientists have also found that several other heavy metals can kill off brain cells, including lead, cadmium and arsenic (2).

2. Impacts Poor Memory

Your memory affects nearly every aspect of your life. It helps you remember important dates, key information related to your job, precious memories, and it’s essential for learning new skills.

This is one of the many reasons why it is important to detoxify heavy metals from your body. Several studies have found that exposure to heavy metals can damage your memory.

Adults who are exposed to lead are shown to have significantly lower learning and memory scores (3). Chronic exposure to lead also appears to result in a progressive decline in memory (4). Arsenic exposure is also linked to deficits in verbal intelligence and long-term memory (5).

3. Increased Mood Disorders

Have you ever noticed how much your mood impacts your day-to-day life? When you’re in a great mood, you tend to be more productive, have healthy social interactions, and have more energy. But when you’re feeling down, the exact opposite can happen.

While external events often drive your mood, researchers have found that heavy metals can have a surprising impact on how you feel.

According to the Environmental Protection Agency, mercury exposure can cause mood swings, irritability, nervousness, and excessive shyness (6). Scientists have also discovered that higher levels of lead or cadmium in the blood are associated with depression and anxiety (7, 8).

4. Decreased IQ & Intelligence

IQ ratings are the hallmark of cognitive intelligence. Experts agree that you can improve your IQ if you nourish your brain through learning new skills, and getting proper nutrition.

But IQ is not a one-way street. Your IQ can also decrease over time. One way your IQ can be negatively impacted is through chronic heavy metal exposure, especially during childhood.

One study in China, for example, found that children who had higher levels of heavy metals in their blood had significantly lower IQ scores compared to children with fewer heavy metals in their system (9). Other studies clearly show the negative impact of lead exposure on intelligence (3).

5. Compromised Executive Function

Executive function is a term used by scientists to describe several important cognitive functions in the brain. If your executive function is weak, you likely have a hard time paying attention, organizing, controlling your emotions, and resisting distractions.

There are several tactics you can use to strengthen your executive function, with meditation as one of the best methods (10). Another effective strategy is to avoid things that weaken executive function, such as heavy metals. Research has revealed that even low levels of arsenic or lead exposure can compromise your executive function (11, 3).

6. Sloppy Fine Motor Skills

Your brain and nervous system control fine motor skills. This includes skills that require dexterity like writing, playing musical instruments, texting on a smartphone, or even simple things like turning the pages in a book.

Since heavy metals are known to kill off healthy nerve cells, it makes sense that heavy metals can negatively impact your fine motor skills. Research shows that with mercury exposure, adults typically experience muscle weakness and a loss of overall coordination (12).

But when children are exposed to mercury, it becomes much more problematic. Multiple studies have shown that children and unborn babies can experience developmental delays in fine motor skills when they are exposed to mercury (13).

7. Deteriorates the Brain

Mild cognitive decline is a process that typically happens as a result of normal aging. It is most often characterized by decreased memory, language skills, and an impaired ability to think.

Cognitive decline can become much more severe if your brain is chronically inflamed and under constant oxidative stress as it is with heavy metal exposure. When this happens, the symptoms of cognitive decline are magnified, and the brain eventually stops working as it should.

One study suggests that aluminum-contaminated drinking water can intensify cognitive decline and lay the foundation for brain diseases like dementia (14). Another study found that long-term lead exposure is associated with cognitive decline in the elderly (15).

Heavy Metals Can Damage The Brain

How to Protect Your Brain from Heavy Metals

Now that you know how heavy metals can damage your brain, it’s only natural that you want to avoid this fate. To protect your brain from heavy metals, become aware of the different ways you are exposed to heavy metals.

In addition to avoiding heavy metal exposure, it’s just as important to detoxify heavy metals from the body. Heavy metals remain in your body for exceptionally long periods of time. Cadmium, for instance, stays in your kidneys for up to 38 years (16). 

This is why it’s important to detoxify on a regular, even daily basis. That way you can remove accumulated heavy metals from your body so they can no longer cause you harm.  

While some foods support detoxification, the best way to target accumulated heavy metals is with the natural mineral zeolite. The zeolite Clinoptilolite is renowned for its ability to selectively bind to toxic heavy metals as it quickly passes through the body. This can provide a simple, effective way to take out toxins on a cellular level, so you can stay sharp in the years ahead.

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Your donation will benefit and reward our true heroes.

Please spread the word as donations are needed and required to further the mission of the  2KHeroes Foundation.

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By djgriffiths, ago

5 Tips for Living Life Filled with Purpose

tips to live a life with purpose facebook cover image

Everyone wants to live a purposeful life. One that doesn’t feel like you’re lost at sea, drifting aimlessly. Having a strong sense of purpose gives your life direction. It gives you confidence, happiness, success, and helps you feel fulfilled.

Chances are, you’ve already caught glimpses of what living with purpose feels like. This tends to happen when your passion is allowed to shine. It’s that electrifying feeling when your passion is freely applied to yourself or the world.

For some doctors, this may be helping people heal. For an entrepreneur, it may be having their product make a difference in the world. Or for parents, it may be nurturing their child and seeing them thrive.

Whatever gives you that gut feeling of fulfillment is going to give you a sense of purpose. The challenge is knowing how to cultivate that sense of purpose so it doesn’t get drowned by busy everyday life. Here are 5 top tips for keeping that sense of purpose alive and strong.

1. Dream Big (Really Big)

Do you ever doubt your ability to accomplish a dream or goal because it’s viewed as too ambitious? If you want to live a purposeful life, follow your dreams with conviction, no matter how grand they may be.

More often than not, the big dreams or goals that you come up with are strongly aligned with your passions. It doesn’t matter if you’re not able to accomplish these goals in the short term. The pursuit of these dreams can set you on a path to a life with purpose.

Dreaming of traveling around Italy? It might take time to save up for a once-in-a-lifetime vacation. But in the short term, you can take an Italian cooking class, or start Italian lessons on the weekends to bring yourself closer to your passion and have a greater sense of purpose.

2. Don’t Let Fear Dictate Your Life

Fear is the ultimate suppressant of life. It holds you hostage, keeping you away from progress and self-improvement. This is why living a life with purpose is impossible with fear in the equation.

So, if your dream is to open your own business, you might drag your feet because you’re afraid of failure and the unknown. These things can be intimidating, there’s no denying that.

But this is your life. You only have one. Don’t risk the regret of looking back on your life wondering what it would be like if you had pursued your dream. In most cases, the fear itself is much bigger than any challenges you will face.

No matter what your dreams or passions are, the same principle holds true. Fear can keep you from living a life of purpose. To overcome it, start with small steps towards your goals to build your self-confidence.

3. Live in the Moment

“What day is it?”, asked Pooh.

“It’s today,” squeaked Piglet.

“My favorite day,” said Pooh.

While Winnie-the-Pooh was written for children, there’s a surprising amount of wisdom in his approach to life.

He doesn’t focus on worries of the future or the regrets of the past. He simply enjoys the moment as it is. This quote from Pooh perfectly captures the essence of what it means to live in the moment with contentment.

When your life is controlled by thoughts attached to past events and future outcomes, it’s difficult to find a sense of purpose. Your mind will be too preoccupied with regret, worry and other negative emotions.

This is the opposite of living in the moment—the opposite of Pooh. But if you can live in the moment, it will bring more happiness, focus, and productivity into your life. The building blocks of life are filled with purpose.

Read More: The Benefits of Taking Short Breaks from Technology

4. Keep a Journal or Vision Board

People often have a hard time picturing what a life of purpose would involve. That is to say, what kind of journey would provide the greatest sense of fulfillment? It’s completely normal to be unsure.

But if you don’t have a general idea of your destination, how do you know where to begin? This is where journaling comes into play. Journaling is a great way to dive deep into the workings of your mind and distill what fuels your sense of purpose.

Try committing to a strict journaling routine. Every morning or night, write down three things you’re grateful for and then write a page on where you want your life to go. Explore what path would provide you with the greatest sense of purpose. Get into the details.

5. Let Go of Negative Emotions

How often has worrying, anger, or any other surge of emotions gotten in the way of your life? More often than you would like to admit, right? When you’re faced with a stressful situation, emotions often take over.

The cost of not being in control of your own emotions is high. For instance, let’s say you were waiting for test results on whether you had a Thyroid issue. You worried the whole day over the results, forgetting important details about a client presentation, and end up losing the account. At the end of the day, your phone rings and you find out that the test results are negative after all.

When you aren’t in control of your emotions, it can quickly derail you. That’s why it’s important to practice living your life free from the control of negative emotions. The next time you become worried over something, stop for a second and question the worry.

“Does it serve a purpose?” No. “Will this worry negatively affect my life?” Possibly. Then focus on the moment and breathe through any negative emotions that surface. With practice, you will become a master of your own emotions rather than them controlling you.

Living a life full of purpose can bring joy, fulfillment and focus. But it takes a commitment to finding what matters to you, and being prepared to pursue your passion.

To have an easier time finding purpose in your life, dream big, break free from fear, live in the moment, keep a journal, and let go of negative emotions. In doing so, you can easily bring more happiness, focus, and a greater sense of fulfillment into your life.
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By djgriffiths, ago

Blueberries Help Lower Blood Pressure

Blueberries for lower bloodpressure

According to the World Health Organization, 40% of the world’s population is estimated to have high blood pressure or hypertension (1). This is a huge problem affecting both men and women since high blood pressure can significantly increase your chance of developing cardiovascular disease or having a stroke.

There are many dietary and lifestyle factors that can help you achieve a healthy blood pressure. You can exercise every day, avoid processed foods, take steps to reduce inflammation, and eat plenty of greens.

But new research suggests there is yet another way to easily and effectively manage blood pressure. And this method also happens to taste great.

Eating Blueberries Daily Could Lower Blood Pressure

A study published in the Journal of the Academy of Nutrition & Dietetics revealed that regular consumption of blueberries is a powerful tactic to lower your blood pressure (2).

For the study, 48 women with hypertension (high blood pressure) from Florida were recruited. The women were then split into two groups.

Scientists instructed one group to consume 22 grams of blueberry powder (equal to about one cup of fresh blueberries) daily. The second group received 22 grams of a placebo (plain) powder.

At the end of the eight-week study, the women who consumed the blueberry powder experienced a significant decline in both systolic and diastolic blood pressure while the placebo group had no reduction in blood pressure.

Researchers also noted that the blueberry group had increased nitric oxide levels—a beneficial compound that allows your blood vessels to stay flexible and relax.

Another more recent study published in 2019 echoed these findings (3).

Researchers from King’s College London gave 40 healthy volunteers a drink containing 200g of blueberries or a placebo drink. Then they were instructed to drink the beverages once a day for one month. At the end of the study, the researchers discovered that the blueberry drink…

  • Improved blood vessel function two hours after consumption.
  • Reduced blood pressure by around 5mmHg, which is equivalent to the effects of many blood pressure lowering medications.
  • Improved endothelial function, which plays an important role in regulating blood pressure.

The study’s lead researcher Dr. Ana Rodriguez-Mateos explained, “If the changes we saw in blood vessel function after eating blueberries every day could be sustained for a person’s whole life, it could reduce their risk of developing cardiovascular disease by up to 20%.”

That means simply eating a cup of blueberries every day as a snack could dramatically cut down your risk of heart disease and stroke. Improving your health doesn’t get much easier than that.

It’s the “Blue” in Blueberries That Lowers Blood Pressure

Now you may be wondering after reading about these studies, “why do blueberries have such a powerful effect on blood pressure?”

The research points to a blood pressure-lowering compound in blueberries called anthocyanins. This plant compound belongs to a family of antioxidants called flavonoids. Anthocyanins give blueberries their distinct blue color.  

Anthocyanins are also found in other deeply colored fruits such as strawberries, blackberries, cherries, and grapes. Studies on anthocyanins found that they, much like blueberries, can lower blood pressure. But how do anthocyanins result in lower blood pressure?

Scientists found that anthocyanins lower blood pressure by fighting oxidative stress and boosting the body’s production of nitric oxide (4).

There’s evidence that other antioxidants produce similar benefits as well. But only if you get the antioxidants through plants. In the blueberry study, a control drink that contained isolated vitamins had no effect. So, just taking a multivitamin won’t work.

Just Watch Your Fruit Sugar Intake

There’s no denying that blueberries can have an impressive impact on blood pressure regulation. But there’s a catch. If you go overboard and consume too much fresh fruit, you could end up raising your blood pressure. 

That’s because too much sugar can increase your blood pressure. One study found that a diet high in sugar leads to an increase in blood pressure of around 7mmHg/5mmHg (5), similar to that of a diet high in salt.

The take-home here is that if you choose to consume blueberries for their health benefits, eat them in moderation, up to a cup per day. And opt for organic blueberries to make sure you avoid toxic pesticides.

To get plenty of plant-based antioxidants in your diet without a spike in sugar intake, an organic green juice powder would be your best bet.

The Bottom Line

Research suggests that consuming around a cup of blueberries per day could help lower your blood pressure. This beneficial effect is due to the fact that blueberries are a rich source of a type of antioxidant called anthocyanins.

Anthocyanins lower blood pressure by increasing the body’s production of nitric oxide and protecting cells from oxidative stress. To maximize these benefits, choose organic blueberries or wild blueberries as they have the highest levels of anthocyanins.

Your Donation will help our 2KHeroes

Thank you for your donation – your generosity is greatly appreciated!

Your donation will benefit and reward our true heroes.

Please spread the word as donations are needed and required to further the mission of the  2KHeroes Foundation.

Donate Today…any amount will help!

By djgriffiths, ago

5 Signs You’re Dehydrated

Picture a tall glass of icy-cold, refreshing water. Imagine a detailed image of it in your mind’s eye. Does the thought make you thirsty? If so, it’s likely you’re not drinking enough water. That’s because thirst is an early indicator of dehydration.

Too often we unintentionally ignore thirst. With our fast-paced and busy lifestyle we often don’t realize we’re thirsty until severe dehydration hits.

To make matters worse, a lot of people try to quench their thirst with soda or other sugary drinks which only causes the body to lose more water.

The result is chronic dehydration.

Over time, this can lead to a wide range of symptoms that can make life downright miserable.

Here are five surprising signs that you may be chronically dehydrated and need to reach for a few more glasses of H20 every day.

1. Dry Skin

Your skin is the body’s largest organ and is made up of 64% water! As a result, it needs generous amounts of water to stay healthy and hydrated.

When your skin doesn’t get enough water, it will become dry, itchy, and breakouts will be more common.

In fact, dry skin is one of the earliest signs of severe dehydration. If this is something you experience, try increasing your intake of filtered water.

2. Fatigue and Lack of Energy

An early symptom of dehydration is fatigue and lethargy.

Dehydration causes the enzymatic activity in the body to slow down which results in that miserable sluggish feeling we all have struggled with.

Most people assume they feel tired from working hard, a poor night’s sleep, or they just naturally have low energy levels. While this can be the case, more often than not, it’s caused by dehydration.

Try starting your day with a glass of lemon water to feel refreshed.

3. Constipation and Digestive Issues

Without enough water, the digestive system slows down dramatically. The result is constipation and gut discomfort.

Your colon, along with other regions of the digestive system, draws in water to help move waste along. When you’re dehydrated, it’s much like trying to go down a steep waterslide with no water… ouch!

Water also allows your gut to absorb water-soluble vitamins. So when you’re dehydrated, it’s possible to be deficient in vitamins B and C.

4. Weight Gain

Thirst can be easily mistaken for hunger. Sometimes when you’re slightly dehydrated, your body will make you feel hungry instead of thirsty.

It’s a fiendish trick that can result in constant overeating which, of course, leads to weight gain.

“People just think that when they start to get a little weak or they have a headache, they need to eat something, but most often they need to drink [water],” said Grace Webb, Assistant Director for the Clinical Nutrition at New York Hospital.

Drinking more water can help you feel full more often, which in turn can result in better eating habits.

To distinguish the difference between real hunger and thirst, drink a glass of water before you raid the pantry for a snack. If the hunger pangs subside after a few minutes, you’ll know it was just thirst playing a trick on you.

5. Stiff or Painful Joints

Our joints are made up of cartilage, fluid to reduce friction, and soft membranes. They prevent our bones from grinding against each other every time we move.

Without water, these joint structures can’t do their job well. So to help keep your joints moving without discomfort, make sure you get enough water.

Make Sure Your Water is Toxin-Free

With busy lifestyles, it’s easy to forget about the simple things that make a big impact on our everyday life. It’s possible you can significantly improve your life just by drinking a few more glasses of H20 every day.

To reap all the health benefits, make sure the water you drink is free of toxins that can harm your health. Lead, mercury and pesticides are commonly found in water supplies so filtered water is a must to feel your best.
By djgriffiths, ago

CBD Oil Explained

CBD has been rising in popularity as more people discover the potential of this natural plant extract. CBD Oil has made headlines as celebrities, athletes and everyday people enjoy its health benefits. But you might be wondering… What exactly is it? What does it do? And will it work for me?

CBD is short for cannabidiol, and studies have shown CBD Oil has beneficial effects on mood, stress, sleep, immunity and more.

Watch this short video to get answers to the most common questions about CBD.

While CBD is generating a lot of buzz, not all CBD Oils get the same result. What factors should you consider when choosing CBD?

Research suggests it’s better to choose a broad spectrum CBD Oil for a wide range of beneficial plant compounds including cannabinoids, terpenes and flavonoids. And getting 25mg of CBD per serving can provide fast and effective relief when the oil is optimized for absorption.

Now that you know more about what CBD Oil is and what it does, you can start experiencing the benefits for yourself. With the right CBD Oil, you might be surprised at how you can feel better fast.
By djgriffiths, ago

CBD Oil: Nature’s Anti-Aging Secret Weapon

Anti-Aging Benefits of CBD Oil

While aging is an inevitable fact of life, we can influence how we age. The rate at which wrinkles appear, or how our joints stiffen up can be impacted by the right anti-aging tactics. By slowing down the factors that speed up aging, you can put more life into your years. Which means fewer wrinkles, more spring in your step, and more time to live your life to the fullest.

The key is knowing which anti-aging tricks work the best. Sure, there are the basics like regular exercise, eating plenty of greens and putting on sunscreen when you’re outside.

But what if you want better results? What if you want to take your anti-aging efforts to the next level? That’s where CBD Oil may help.

How Does CBD Oil Help With Aging?

CBD oil is a extract that’s found in the hemp plant. Years of research suggests that CBD (cannabidiol) oil is one of the most powerful ways to keep you looking and feeling young. What makes CBD oil so special?

CBD oil nourishes the body from within. It effectively helps to manage four of the most important factors when it comes to aging: oxidative damage, inflammation, stress, and sleep. Collectively, these effects make CBD oil the golden standard for anti-aging.

1. CBD is a Powerful Antioxidant

If you look at the ingredients of most skincare products, it’s likely they contain antioxidants. That’s because antioxidants are game changers when it comes to preserving your youth and perhaps even reversing the clock.

So why are antioxidants so effective for anti-aging?

Scientists theorize that physical aging is the result of oxidative damage caused by free radicals—substances that form when you are exposed to toxins, eat processed foods, get stressed, and as a byproduct of normal biochemical processes in your body (1).

Antioxidants protect your body from the destructive effects of free radicals. Which means getting plenty of antioxidants can slow down the aging process. Some studies even suggest that antioxidants can reverse skin aging by improving its elasticity which makes it look more supple (2).

CBD is a powerful antioxidant, making consuming CBD Oil an effective way to protect your body from free radical damage (3).

2. CBD Eases Temporary Inflammation

According to the National Institute on Aging, inflammation plays a pivotal role in aging (4). Managing inflammation is an important anti-aging strategy.

When inflammation becomes chronic, or long-term, it causes widespread cellular damage. It negatively affects almost every system in your body, and can speed up physical aging.

The good news is, hundreds of studies have found that cannabidiol (CBD) exhibits powerful anti-inflammatory properties (5). Researchers found that CBD oil can help modulate the body’s inflammatory response in a unique way. It does this by deactivating immune cells that trigger inflammation when they are no longer needed (6).

Since CBD is so effective for easing temporary inflammation, regular consumption of a quality CBD Oil is an invaluable tool for anti-aging. To get even better results, you can combine CBD oil with anti-inflammatory superfoods.

3. CBD Helps Ease the Effects of Stress

One of the most overlooked aspects of aging is stress. People subjected to chronic stress can quickly look older than their years (7).

Studies have found that chronic emotional stress can speed up aging on the cellular level by shortening the length of each DNA strand (8).

But CBD can help ease the effects of stress, by helping to reduce the amount of cortisol (the stress hormone) in the body (9). Another study found that CBD can stimulate the endocannabinoid system which improves stress adaptation, or how well you cope with stress (10).

In addition to stress-management techniques, taking CBD Oil can be an effective approach to fighting against the effects of stress.

4. CBD Improves Sleep Quality

It’s called beauty sleep for a reason. Sleep is critical to restore and repair the body, including the appearance of your skin.

There’s also evidence that suggests a lack of high-quality sleep can rapidly speed up how quickly you age and even make your skin look older (11, 12).

Stress and sleep have an intimate relationship with one another. If you’re constantly stressed, your sleep quality will take a nosedive. On the flip side, if you’re tired it can leave you feeling drained, which can be a stressor in itself.

In addition to helping to ease the effects of stress, CBD is shown to be effective for improving the quality of your sleep (13). This means CBD can help counteract the visible and invisible effects of aging.

The Best CBD Oil for Anti-Aging

One of the biggest misconceptions is that CBD oil isolate is the best option. But that’s simply not true. For the best results, you want a broad spectrum CBD oil. That’s because the compounds found in the hemp plant magnify the effects of CBD, making it significantly more effective than CBD on its own.

That being said, it is also essential to select a CBD oil that is nano-emulsified, organic, and processed using supercritical CO2 extraction. This ensures maximum effectiveness for your anti-aging goals. The right CBD oil supplement is the perfect remedy for preserving your youth.

The Bottom Line

Everyone wants to preserve as much of their physical youth as possible. They want supple skin, a resilient body, and a sharp mind. While aging is unavoidable, it is possible to slow it down. But few people know how.

The most effective way to slow down physical aging is to target the things that speed it up. That is, protect the body with antioxidants, ease inflammation, control your stress levels, and get enough quality sleep every night. Research suggests that CBD can improve every one of these factors, making CBD Oil nature’s anti-aging secret weapon.

By djgriffiths, ago

Vegan Chocolate Protein Pancakes

Put a little love in your heart with these healthy chocolate pancakes. Each delicious bite is filled with energizing organic superfoods and satisfying plant-based protein. With decadent dark chocolate and fluffy goodness throughout, these vegan pancakes are perfect to share with someone you love (or keep to yourself).

Ingredients

  • 1 cup organic oat flour
  • 1 heaping scoop Organic Super Protein
  • 1 teaspoon organic baking powder
  • 1 teaspoon organic ceylon cinnamon
  • 1 cup organic oat milk (or almond milk)
  • ¾ cup organic applesauce (or your favorite egg substitute)
  • ¼ cup melted organic dark chocolate (70%)
  • 1 tablespoon organic coconut oil (plus extra for cooking)
  • 2 tablespoons organic maple syrup (plus extra for garnish)

Instructions

In a medium bowl, melt the dark chocolate and coconut oil together, and set aside to cool for two minutes. Then add the applesauce, maple syrup and nut milk to the mixture.

In a separate bowl, mix together the oat flour, Organic Super Protein, baking powder, and cinnamon. Stir into the first bowl of wet ingredients. If needed, add a touch of extra nut milk.

Heat iron skillet to medium and add some coconut oil. Once heated, pour spoonfuls of batter on the skillet. Cook pancakes about two minutes each side (flip once bubbles form on top) or to preferred doneness.

Serve with a touch of maple syrup and your favorite organic berries for an extra sweet and heart-healthy finish. Enjoy!

Fueled by Fluffy Goodness

These fluffy vegan chocolate pancakes will put a smile on your face while satisfying cravings for something sweet. The coconut oil provides MCTs that provide lasting energy, while dark chocolate has heart-friendly flavanols that support healthy blood pressure and will even boost your mood! As you enjoy each fluffy bite of goodness, you’ll give your body heart-healthy fuel to keep you energized throughout the day. Enjoy!

Recipe and images courtesy of Nicki Bradley @LittleIslandStudios

By djgriffiths, ago

7 Powerful Habits to Own the Day

One of the biggest myths of today’s age is that people experience overnight success. Sure, there may be a few exceptions. But for most people, success is the product of tiny habits that slowly build up and compound over time. That means you can move closer to accomplishing your goals by implementing productive daily habits.

While your ideal habits will vary depending on what you have your sights set on, there are some habits that can universally benefit everyone.   

1. Meditate Daily

A daily meditation practice can quite literally transform your life. Scientists have found that meditation rewires the neural networks in your brain—meaning it physically changes its structure.

MRI scans show that just eight weeks of meditation can shrink the amygdala. It’s a region of the brain associated with the fight or flight response, fear, stress, and strong emotions like rage (1).

At the same time, meditation also strengthens and creates new neural connections in the prefrontal cortex (2). This region of the brain is associated with higher-order functions including awareness, emotional control, concentration, and healthy decision making.

By rewiring the brain in these two ways, meditation can revolutionize how you navigate the world, helping you to tame stress and stay on track toward your goals with greater consistency.  

2. Detoxify Your Body

Your body is bombarded with thousands of toxins every day. There could be heavy metals in your drinking water, pesticides in your food, pollutants in the air, and toxins in your home.

Because of the impact toxins have on the brain, they can hijack your day and prevent you from achieving your goals. Heavy metals have been shown to impact memory, increase the risk of mood disorders, and compromise executive function (3, 4, 5). This means you can have a hard time paying attention, organizing effectively and recalling key details.

That’s why it’s vital to detoxify if you want to stay focused and see your goals through to completion. Consider a daily zeolite detox for the most toxin-fighting power.

3. Practice Gratitude

The beauty of a daily gratitude practice is that it is exceptionally easy to do, yet it has a profound impact. A daily gratitude practice can rewire your brain to help you make the most of life; even in your darkest moments.

“Something as simple as writing down three things you’re grateful for every day for 21 days in a row significantly increases your level of optimism, and it holds for the next six months. The research is amazing,” explains Harvard researcher Shawn Achor in an interview with Inc.com (6).

Increased optimism isn’t the only benefit of gratitude. Studies have also found that gratitude can increase your willpower, boost happiness, decrease pain, increase empathy, improve your sleep, and even combat depression (7, 8).

Since a gratitude practice takes less than 5 minutes out of your day, there’s really no reason not to include it in your daily routine.

4.  Regular Exercise

No matter what, you should always partake in some form of daily physical activity. This could be anything ranging from a simple 15-minute walk in the sun or a more ambitious HIIT workout to promote fat loss. A daily exercise routine can:

  • Skyrocket your energy levels
  • Help you sleep better (9)
  • Control inflammation (10)
  • Reduce your risk of chronic disease
  • Improve your brain health and memory (11)
  • Boost your overall mood

The key with exercise is to find what works for you. If your exercise routine is boring or out of alignment with your goals, you will be less likely to stick with it. So, pick activities you enjoy.

5. Unplug and Recharge

While technology has its perks, staying too connected to your phone can negatively impact your body and mind. Screen time at night, for example, can decrease how much deep and REM sleep you get. This is one of the reasons why people wake up feeling completely exhausted even with 7-8 hours of sleep (12).

But it’s not just screens that are affecting your health and productivity. Smartphone notifications from email, social media, and other platforms can sabotage your focus. One study from the Journal of Experimental Psychology found that when people’s phones make a notification sound, their focus and work quality plummets (13). This effect occurs even if you don’t check your phone.

Set a time every day to unplug and “recharge” your mind by abstaining from technology. This works best an hour before bed so you can wind down and get a restful night’s sleep. During this time, you could meditate, read a book, or spend quality time with your family.

6. Random Acts of Kindness

Altruism, when you act to promote someone else’s well-being, can have a powerful effect on your life. Studies have found that when you selflessly help another person, it releases endorphins, provides a sense of fulfillment, and could even help you live longer (14).

In other words, being kind helps others, and it can make a huge difference in how you feel.

To get the benefits of kindness, aim for one good deed every day. It doesn’t have to be big or complicated. You could pay for someone’s coffee in line behind you or compliment or encourage someone. Even the smallest of good deeds can have a profound impact on a person’s life.

7. Develop a Routine

Morning routines are the bread and butter of countless successful people. That’s because a solid morning routine sets the precedent for the rest of your day—giving you more focus, energy, and mental clarity.

Often, a successful morning starts the night before. This includes getting a good night’s sleep so you have a clear head the next morning. Another strategy is to end your current workday by making a list of the next day’s priorities. This way you can start fresh with a clear focus on what matters most.

You can also speed up your morning productivity by setting out your clothes the night before, and prepping breakfast and lunch ahead of time. Each of these small steps can add up to a big gain in accomplishing your goals.

Many of these powerful habits involve self-care. It might seem counterintuitive to take time for yourself in order to get more done, but it works. It’s essential to replenish your mind, body and spirit so that you can be at your most creative, focused and energized. Try some of these habits today and start experiencing the results for yourself.

By djgriffiths, ago

Consistency: The Secret of Successful People

Our entire life is comprised of a series of conscious and unconscious habits that either lead us closer or further away from our desired success. If there’s one thing that keeps us far from our goals, it’s a lack of consistency.

Consistency is discipline’s most devoted friend.

This reliable tool doesn’t happen overnight. Rather, it takes time to build up a pattern of positive behavior.

While it was long believed that 21 days was all that was needed to form a new habit, current research shows that on average it takes 66 days, so you have to stick with your new behavior for about two months to make it last.

So how can you build positive behaviors into consistent habits so that they become second-nature? It starts with a steady routine.

Routines are the Road to Consistency

Research shows that top athletes use consistent, positive routines to maximize their performance.

It helps them to focus on the factors they can control, narrowing in on the fundamental elements for success.

Whether you realize it or not, your entire life is filled with mini-routines from the time you wake up to the minute your head hits the pillow at night.

Over time, those mini-rituals switch to autopilot so you don’t give them a second thought. But complacency can be a dangerous thing.

Because those routines can either reinforce positive behaviors or perpetuate negative ones.

Do you start the day with calm purpose by having a few moments of quiet mediation? Or do you find yourself scrambling out of bed, rushing out the door to another day of stress?

Routines create consistency, but it’s important to step back and take a look at those routines to make sure you’re getting the intended result.

If they’re not, then adjust the rituals and routine that you follow, and you can begin to alter the outcome.

Reset Routines to Beat Procrastination

Putting things off until the future (tomorrow, next week, or next year) is the hallmark of procrastination.

However putting off tasks is its own form of routine, as this TED talk shows.

Not only does procrastination keep us from achieving goals in a timely manner, it eats away at the finite time we have to work toward what matters.

If procrastination is a problem for you, try going around it by setting hard deadlines for accomplishing what you want. Achieving small goals can lead to a new positive habit and consistent action.

4 Steps to Improve Consistency

Creating consistency is not an insurmountable task. Here are four steps you can take to create healthy routines that get you closer to your goals:

1. Get Honest About Your Priorities 
Not sure where to start? Make a list of what you need to do or want out of life. Then honestly assess what is the most important (and why). When your sense of purpose is strong enough, you’ll start taking action steps.

2. Focus On One Thing at a Time 
When you are being pulled in numerous directions at once consistency is much more difficult. Our brains are hardwired to pay attention to only a select amount of stimulus at a time. Narrow in on one task, and try these steps for improved focus.

3. Create Mini-Routines 
Creating consistency starts with the smallest effort outside your comfort zone. If you’ve never worked out and you’re committing to spending an hour at the gym six days a week, you’re more likely to give up than if you start with smaller sessions that gradually build toward your goal.

4. Believe in Yourself 
Human beings rely heavily on their internal dialogue. The problem with this is that almost all of us fall into a negative-thinking loop that sabotages our efforts. Notice when your mind begins to fall into self-doubt. Try meditation and other affirmations to build your confidence.

The bottom line is that consistency takes time and requires the formation of new habits. Don’t get discouraged when you have a day off track. Think of your accomplishments for that week and adjust as you go. As your consistency grows, procrastination will decline and you’ll have the direction needed to achieve what you want in life.
By djgriffiths, ago