Touchstone Essentials

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Recipe by Jen Hulett. Touchstone Essentials’ Chief Creative Officer takes her creativity into the kitchen to create tasty recipes full of goodness

Strawberry Watermelon Popsicles

Deliciously refreshing, these strawberry watermelon popsicles are so yummy kids (and grown-ups) will keep asking for more. And with 44 organic superfoods inside you’ll never have to say no. Get watermelon while it’s in season, make extras and keep them in the freezer for when you need a cooling shot of summer.

Strawberry Watermelon Popsicle Recipe (makes 6)

6 Popsicle Molds and Sticks
1 scoop Super Green Juice powder
2 cups (16 oz.) fresh chopped seedless watermelon
2-3 fresh mint leaves
1 cup (8 oz.) chopped organic strawberries
Juice of 1 lime
2 tablespoons raw, unfiltered honey (vegan? try maple syrup)

Instructions

Set aside ¼ cup of strawberries, drizzle with a little warmed honey and touch of lime juice.
Blend watermelon, ¾ cup of strawberries, mint leaves, remainder of honey, and lime juice until liquid. Set aside ½ cup.
Take main liquid, add a scoop of Super Green Juice and blend well.
Drop a few of the strawberries you set aside into each of your 6 Popsicle molds. Keep some to add at the end.
Pour the ½ cup of pink liquid you saved equally into the 6 molds.
Slowly pour the main Super Green Juice mixture into the 6 molds, then top off with the remainder of the chopped strawberries.
Freeze and enjoy!

Tip: You can make a refreshing drink too; simply blend all ingredients except honey, then taste and add honey to your preference.

The Good Inside

Deliciously sweet and hydrating, watermelon is full of a special antioxidant called lycopene renowned for its cell protective abilities.

Strawberries are a tasty addition with vitamin C and added antioxidants for anti-aging and brain support. Limes alkalize the body and support digestive health, and are full of immunity building vitamin C. Mint adds antioxidants and is renowned for its ability to soothe the digestive system.

Raw honey is a superfood sweetener. It’s a potent mix of fructose, enzymes, vitamins, minerals and amino acids that acts as an antioxidant. For a full vegan option, pick agave or organic maple syrup.

A scoop of Super Green Juice powder provides 44 organic superfoods. Inside are vitamins, minerals, antioxidants, enzymes, probiotics, 3g of fiber and 3g of plant protein.

Each Strawberry Watermelon Popsicle comes in at only about 60 calories, making it a healthy treat you can savor and share with everyone.

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How Caffeine Can Boost Your Workout

Exercise has a long list of health benefits, and everyone wants to get the most out of their workout routine. The ideal scenario is one where you can boost your workout productivity so you can see the biggest results with the least amount of time and effort spent.

While a lot of workout advice focuses on how to recover after exercise, workout productivity is often a result of what happens before you hit the gym. And that’s where some caffeine can make the difference.

When consumed about 45 minutes before working out, natural caffeine is the secret sauce of maximizing your athletic performance. Here are 6 ways caffeine can give your workout a boost…

1. Boosts Power and Energy

One of the main benefits you will notice right away with caffeine before exercise is that it will improve your performance. One study published in Sports Medicine, for example, concluded that caffeine is a powerful ergogenic aid—in other words, caffeine improves exercise performance (1).

The study specifically noted that caffeine can allow athletes to train with more power and for longer durations without getting fatigued. Another study echoed the ergogenic effects of caffeine with improved results in cyclists (2).

2. Stimulates Fat Loss

If you exercise to get lean and trim down, research suggests that caffeine can help expedite your goals by stimulating fat loss. Taking caffeine before exercise can help you burn more calories.

One study published in the International Journal of Sports Nutrition and Exercise Metabolism, found that athletes who took caffeine before exercise burned around 15% more calories following a workout compared to those who didn’t supplement with caffeine (3).

Pre-workout caffeine can also encourage your body to use fat cells as a source of energy. It accomplishes this by stimulating your nervous system to release norepinephrine (4). In turn, the spike in norepinephrine encourages the breakdown of fat cells.

Read More: 5 Steps to a Lean, Toned Tummy

3. Improves Circulation

Research suggests that caffeine can also improve your circulation. One team of Japanese researchers discovered that drinking a cup of caffeinated coffee improved capillary circulation by 30 percent (5).

So how does this help your workouts? When you have better circulation, your tissues have more oxygen and other essential nutrients. As a result, your muscles will have a higher level of performance throughout a workout.

4. More Fuel for Your Next Workout

Your muscles use a compound called glycogen for energy. The more you exert yourself during a workout, the more glycogen you use. The problem is, your body doesn’t have an unlimited supply of glycogen.

When you use up all your glycogen, your muscles become fatigued and weak. Research has found that caffeine combined with carbohydrates can improve how much glycogen is resupplied to your muscles after a workout (6).

This means your muscles will have significantly more energy the next time you exercise. So, you can work out several days in a row without muscle fatigue getting in the way.

5. Boosts Motivation

Sometimes having the motivation to drag yourself to the gym or out for a walk is the biggest challenge of them all. Especially when you’re exhausted or not in the right mood. This is where caffeine shines.

A large body of evidence shows that caffeine can boost your energy and alertness, giving you the nudge you need to get moving (7).

Had a bad day at work? Bored of your current workout routine? Supplementing with natural caffeine sources such as green tea or coffee before your workout can make all the difference.

There’s also evidence that taking adaptogenic herbs like rhodiola rosea can provide an extra boost of motivation.

6. May Prevent Muscle Loss

As you age, you lose muscle mass much easier. It’s an unfortunate biological fact. The good news is, caffeine in addition to exercise can help preserve your muscle tissues from degrading.

When you consume caffeine, it triggers the release of Brain-Derived Neurotrophic Factor or BDNF (8). Among many other tasks, BDNF is shown to play a role in muscle regeneration (9). Which means caffeine may help prevent muscle loss.

Observational evidence supports this notion as well. One study in Korea, for example, found that people who consistently drank coffee experienced considerably less muscle loss (sarcopenia) (10).

But Don’t Reach for Energy Drinks

Not all sources of caffeine are created equal. Sure, gulping down an energy drink may give you a temporary surge in energy, but energy drinks are horrible for your health otherwise.

Energy drinks and sodas are not only loaded with sugar and other toxic ingredients, they are spiked with synthetic caffeine that is made in Chinese factories, and may only sabotage your performance in the long run.

So, what are healthy sources of caffeine? Green tea tops the list as not only does it provide natural caffeine, it comes with beneficial catechins including EGCG, which supports fat burning.

Regular coffee also works, with anywhere between 70 to 180mg of natural caffeine per cup depending on the brew and brand (11). Make sure to opt for organic blends as both conventional tea and coffee are heavily sprayed with toxic pesticides.

Another good option is to pick an organic supplement with natural caffeine botanicals, including green tea and green coffee extract. Green coffee is preferred since it also provides chlorogenic acid, which has antioxidant properties and supports healthy metabolism (12).

Taken in moderation, especially 45 minutes before a workout, natural caffeine can be a valuable tool in achieving optimal athletic performance. Just make sure to monitor your caffeine intake from all sources. Most guidelines recommend sticking to under 200mg of caffeine a day, and not exceeding 400mg daily to avoid any negative health effects

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Banana Latte Power Smoothie

Start the day with a delightfully creamy latte that gives you the fuel to power through your to-do list. Over 20g of plant protein satisfies any hunger pangs, plus energizing MCTs help to crush mid-morning cravings. It’s a delicious way to get a quick coffee fix and the goodness your body needs.

Banana Latte Power Smoothie

1 banana (can also be chopped & frozen)
2 to 3 ice cubes (if using fresh banana)
¾ cup (6 oz.) of almond milk
½ to 1 teaspoon organic instant coffee powder
1 tablespoon almond butter
2 scoops Organic Super Protein

Instructions

Blend all ingredients until smooth. Enjoy!

The Good Inside

Coffee gives the latte its signature flavor, natural caffeine to get your circuits going, and antioxidant support.

Banana adds a smooth creamy texture, a touch of sweetness, and potassium to replenish minerals. Almond butter gives a mild nutty flavor and comes with natural vitamin E.

Two scoops of Organic Super Protein provide 18g of plant protein sourced from organic superfoods, energizing MCTs that satisfy cravings, and organic omegas to support heart health.

With just a few minutes of prep, you can have a power smoothie that satisfies your coffee fix AND gives you nourishing superfoods to get your day started on the right track.

Recipe by Jen Hulett. Touchstone Essentials’ Chief Creative Officer takes her creativity into the kitchen to create tasty recipes full of goodness.

Exposing the Real Dangers of Weed Killers

Farmer spraying toxic glyphosate on crops

The weed killer glyphosate—infamously known as Roundup—can be found everywhere: lawns, gardens, parks, soil, rivers and even in the rain (1). But household use of this herbicide is dwarfed by its use in agriculture. And herein lies the problem.

Over the past several years, scientists have discovered that exposure to glyphosate-containing weed killers is a huge threat to public health. And it’s a risk that keeps growing.

The rise of GMO crops—including corn, soy, and canola—has led to a skyrocketing use of glyphosate with almost 300 million pounds applied each year (2). Genetically engineered crops (GMOs) were designed to withstand this toxic herbicide, so it can be sprayed and kill the weeds but not the crop.

But this weed killer is not just used on GMO foods. A variety of non-organic crops including wheat, oats, rye, peas and millet may all be treated with glyphosate to ready the crops for harvesting (3).

The result is that this weed killer has become an unwelcome and often unknown addition to virtually all the food we eat (4).

Glyphosate for Breakfast, Lunch and Dinner

That bowl of oat cereal for breakfast? It comes with a sprinkling of glyphosate. Testing by the Environmental Working Group (EWG) found that every single sample of oat-based products they tested showed levels of glyphosate. Glyphosate in Cereal

Image: Environmental Working Group (EWG)

Some of these samples had shockingly high levels of glyphosate. For example, the Quaker Oatmeal Squares Honey Nut cereal showed a result of 2,837 ppb (parts per billion), far above the 160 ppb that the EWG considers safe (5).

Planning on a sandwich for lunch? You’re likely getting a slice of glyphosate with your bread. Testing by the UK government revealed that 60% of bread sold there had pesticide residues, most frequently, glyphosate (6).

And no matter what you plan for dinner, chances are you’ll get a serving of glyphosate too. Testing by the Canadian Food Inspection Agency found glyphosate in 30 percent of all foods sampled (7).

When you consider you may be eating some glyphosate at every meal, the level of exposure becomes quite worrisome.

Evidence-Based Dangers of Glyphosate

According to the World Health Organization’s International Agency for Research on Cancer (IARC), glyphosate is classified as “probably carcinogenic” (8). This may explain why eating organic is linked to a reduced risk of cancer.

In August 2018, a heated court case opened the world’s eyes to the potential cancer risk of Monsanto’s glyphosate-containing weed killers (9).

A California court ordered Monsanto to pay $289 million in damages to a man dying of cancer. Dewayne Johnson, a 46-year-old father, developed a severe and fatal form of non-Hodgkin’s lymphoma. As a school groundskeeper, he was repeatedly exposed to Monsanto’s Roundup and several other glyphosate-based weed killers.

But cancer isn’t the only concern with glyphosate. Researchers have found links between glyphosate and many different health issues.

Glyphosate is associated with rising rates of gluten intolerance (10)
Research shows glyphosate can negatively affect the microbiome in the gut, which creates a pathway for diseases to develop (11)
Studies in mice showed glyphosate promotes anxiety and depressive-like behaviors (12)
Research on human cell lines show that glyphosate harms human cells by disrupting their protective membrane (13)
Animal studies show that glyphosate can reduce mitochondrial function and negatively affect neurotransmitter activity (14)

The thing is, glyphosate isn’t the only concern. That’s because glyphosate interacts with the other ingredients in weed killer products, which can make it even more dangerous.

Glyphosate is Not a Lone Wolf

Glyphosate is rarely used on its own. It’s usually combined with a cocktail of proprietary “inert ingredients” that result in what we know as a chemical weed killer or herbicide.

According to Caroline Cox, research director of the Center for Environmental Health, the term “inert ingredient” is completely misleading (15). Cox explains that Federal regulations label any pesticide ingredients that don’t harm pests as “inert.” But that doesn’t mean inert chemicals are safe.

Research shows commercially available herbicides are much more toxic than glyphosate alone. One “inert ingredient” in some variations of Roundup is called polyethoxylated tallow amines or POEAs. This chemical surfactant was found to express a variety of toxic effects to humans (16).

The Glyphosate Cover Up

”Monsanto should not have to vouchsafe the safety of biotech food, our interest is in selling as much of it as possible. Assuring its safety is the F.D.A.’s job.’‘ ~A quote from a Monsanto Executive in the New York Times.

The court case with Dewayne Johnson not only exposed the dangers of glyphosate-based herbicides, but also how Monsanto has allegedly covered up the dangers.

Whenever a study was published that revealed the dangers of glyphosate herbicides, Monsanto “pushed its version of the science into the public realm through ghostwritten work that was designed to appear independent and thus more credible” according to The Guardian.

The Guardian’s report also mentioned evidence was put forth that indicated the company allegedly worked closely with the Environmental Protection Agency to suppress the evidence of potential harm.

So not only was Monsanto found responsible for Dewayne Johnson’s cancer, but the jury also determined that there was “’clear and convincing evidence’ that Monsanto’s officials acted with ‘malice or oppression’ in failing to adequately warn of the risks,” reported The Guardian.

How to Avoid Glyphosate

Since glyphosate-based weed killer residues can be found seemingly everywhere, it’s impossible to completely avoid it. What you can do is minimize your exposure to protect your health.

Most importantly, purchase organic food whenever possible. If you’re on a budget, aim to buy these 15 foods as organic, as they typically have the highest contamination levels for pesticides and herbicides.

Invest in a reverse osmosis filter or other filter that can remove glyphosate, along with toxic heavy metals from your water.

You can also support your body’s natural detoxification process by eating foods that support detoxing and using liquid zeolite for a daily detox.

When it comes to staying safe from weed killers, consistency is key. The effects of weed killers aren’t likely to happen overnight unless you’re exposed to large amounts of it. It’s the constant chronic exposure in our food supply that presents a long-term risk.

It takes a daily commitment of eating organic, regular detoxification and healthy habits if you want to protect your health from the adverse effects of weed killers. But by minimizing your exposure to glyphosate, your future self may thank you.

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.

Recipe by Jen Hulett. Touchstone Essentials’ Chief Creative Officer takes her creativity into the kitchen to create tasty recipes full of goodness.

Matcha Vanilla Protein Smoothie

Slightly sweet with notes of Matcha green tea and aromatic vanilla bean, this fast and flavorful smoothie comes with 18g of plant protein and powerful antioxidants to fuel energy and recovery. It’s organic, vegan, gluten-free and delicious.

Matcha Vanilla Protein Smoothie

1 cup (8 oz.) unsweetened organic vanilla almond milk
½ cup frozen banana slices (about half a banana)
1 tsp. organic matcha green tea powder
2 scoops Organic Super Protein

Instructions

Blend all ingredients until smooth and creamy. Enjoy!

The Good Inside

The antioxidants in Matcha green tea are good for your heart and brain with studies showing that tea is protective against cognitive decline.

Not only do these antioxidants help speed recovery after a workout, EGCG in green tea gives your metabolism a boost too, for natural energy (1).

Organic Super Protein provides 18g of plant protein sourced from organic superfoods including pea, hemp and gluten-free ancient grains.

These proteins combine with energizing MCTs from organic coconut to help satisfy cravings and optimize metabolism. Organic omegas round out the blend, supporting heart health.

Easy to make and a delight to drink, this tasty protein smoothie satisfies your sweet tooth and nutrient needs all in one. Whether you have a tough workday or a tough workout, turn to this tasty shake to power through.

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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.

Watermelon Lime CBD Spritzer

Take the heat out of summer with a delightful seasonal refresher. Hydrating watermelon hits your sweet spot, while fresh lime cuts through with citrus zing, finishing with minty notes of full spectrum CBD oil. Together it makes this spritzer a fast way to shed any stress so you can savor the best of summer.

Watermelon Lime CBD Spritzer

2 cups seedless watermelon
Juice of one lime
1 mL (one dropperful) Calm Advanced+ CBD Oil
½ cup sparkling water

Instructions

Roughly chop two cups of seedless watermelon. Blend with the juice of one lime. Add a dropper of full spectrum CBD oil.

Pour over ice, top with sparkling water and stir well for an effervescent, limey refresher. Garnish with fresh lime slices and enjoy!

The Good Inside

True to its name, watermelon is about 92 percent water! That makes it a delicious way to stay hydrated during hot summer months. And its sweet taste comes with the goodness of the antioxidant lycopene. Your immune system also gets support with vitamin C from limes.

CBD (cannabidiol) is a cannabinoid in the hemp plant. Research suggests it has a long list of health benefits for body and mind. Calm Advanced+ CBD Oil features cannabinoid-rich, organically-grown hemp with a refreshing organic peppermint taste.

Mix up a batch of this healthy spritzer to stay hydrated while enjoying long summer days. Not only will it keep you cool, but the splash of CBD will also help you to chill, bringing health and happiness to summer.

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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.

Strawberry Mojito CBD Mocktail

Revive your senses and instill a sense of calm and relaxation with this CBD mocktail inspired by the classic mojito. Slightly tart berries blend perfectly with the minty notes of premium CBD oil and fresh herbs. In just minutes, you’ll feel stresses melt away and be ready for whatever comes your way.

Strawberry Mojito CBD Mocktail

2-3 roughly chopped organic strawberries
3-4 loosely torn fresh mint leaves
½ tablespoon organic raw honey
1 tablespoon lime juice
1 mL (one dropperful) Calm Premium CBD Oil
½ cup ginger beer (or your favorite fizzy mixer)

Instructions

Add strawberries, mint, honey, lime and CBD oil to a glass and muddle well. Add ice, top off with low-sugar ginger beer and stir well for an effervescent, calming mocktail. Garnish with fresh mint and strawberries. Enjoy!

The Good Inside

CBD (cannabidiol) is a cannabinoid found in the hemp plant. Research suggests it has a long list of health benefits for body and mind. Calm Premium CBD Oil features cannabinoid-rich, organically-grown hemp and is specially formulated to have zero THC, with a refreshing organic peppermint taste.

Strawberries give a boost of vitamin C for the immune system, while raw honey has enzymes, vitamins, and minerals that bolster natural immunity. The digestive system also gets support from antioxidant-rich mint leaves and natural ginger helps to settle and soothe the stomach.

Mix up a tall glass of calm for every occasion with this refreshing healthy mocktail. A splash of CBD makes this mocktail the perfect way to unwind. Soothe away everyday stress with the minty goodness of broad spectrum CBD oil and feel your best.

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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.

7 Ways Heavy Metals Damage Your 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).

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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Donate Today…any amount will help!

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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.

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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