The mindset

    Where the mind goes the man follows,as a man thinketh in his heart so is he. The mind is a tool which either makes or breaks a man. Whatever the mind perceives, it transmits to the other organs of the body, then to the immediate environment, on and on it goes. What thoughts and things do you let into your mind? What things and thoughts do you let have a stronghold on your mind?
   The mind holds unto it dearly that which comes to it whether positive or negative cos it's a vacuum which must be filled up at all times. When a particular thought is erased from the mind and it is left blank, within a period of time such thoughts flow back within. When a good thought is in mind at some point it becomes it's comfort zone, if the mind would break a bound and let better thoughts into it,the good is erased and the better sticks, simply, that's how the human mind works. It gives to you,what you give to it.
    Have you ever thought of some praise or hailings or good words someone has ever said to you? "Sheepishly ",you start to smile, you begin to feel good,you feel lighter - Yes. Just as the same you remember something bad that occurred, not very nice words someone said to you,obviously you begin to feel bad and downcast,but the truth is the choice is yours to make
    You control your mind you do not let it control you. You choose what goes into it,same as to choose what stays out of it. Have you ever been told "you get mind" (yea in pidgin) think about it,think about it again,what effort was that? What deed was done? It might seem very little but it begins with the mind. This is your mind fill it with what you want,what is beneficial, what is worth working for,fill in it what deserves your energy,fill in it what drives you. There is no greater motivation than that which comes from within. You want to make money - put your mind to it,if you want to be on the spotlight - put your mind to it,if you want Linda Ikeji to carry your news everyday - still put your mind to it.
   Don't let the size of your dreams intimidate you and never allow another's unbelief influence your faith. Above all mind your business.

A better me is a better you..

ON THE BRIGHT SIDE
Gladness and Joy fill my soul up
Happiness and Thanks make up my heart
There's much air blowing through my lungs
I stand fit for challenges, oh! How strong
The mental state is stable,so grateful
All my eyes see is light and bright
In the midst of craze, some things still haven't be deprived
The worries vanished after last night
A new day,there's a new lift
Moving on,the soldier in the spirit is marching on
Maybe a lil praise here or there could boost a confidence
Positivity truly knows how to pay a debt long overdue
There's "under a roof" to go back tonight
To munch my bread and sip a drop of water
Appreciation is now my very good friend
Smiles on the corner of my lips, that's more than a ray of hope
Forward is onward....gloriously you're even the shoulder to get leaned on
A better me is a better you,therefore we should hold hands
All I pray for is better understanding.

Omega 3 fatty acid shown to have a positive effect on again brain.

Preventing Alzheimer's disease through supplementation with natural omega-3 fatty acids.

Changes in cognitive function and memory decline form a normal part of aging. However, in neurodegenerative diseases such as Alzheimer's disease or mild cognitive impairment (the pre-dementia phase of Alzheimer's disease), these changes occur more quickly. There are currently no effective treatments for these diseases. Physicians and researchers are constantly looking for new treatment methods that will maintain their patients' cognitive performance and independence for as long as possible. Targeted prevention is another essential component when trying to preserve cognitive function for as long as possible.

"Ideally, any measures used should be aimed at long-term prevention. This means that measures must be suitable for use in healthy older adults, and should be easy to integrate into day-to-day life," says Dr. Nadine Külzow, a researcher at Charité's Department of Neurology. Nutritional supplements represent one such option. "A number of different dietary components, including omega-3 fatty acids, are currently thought to have a direct effect on nerve cell function. This is why we decided to study the effects on memory function of a daily dose of 2,200 milligrams taken for a duration of six months," says Dr. Külzow.

Study participants who received omega-3 fatty acids showed greater improvements on an object location memory task than participants who received a placebo containing sunflower oil. However, there was no evidence of improved performance on a verbal learning test. "Results from this study suggest that a long-term approach to prevention is particularly effective in preserving cognitive function in older individuals. A targeted approach involving dietary supplements can play a central role in this regard," concluded the researchers. Whether or not the improvements recorded can make a noticeable difference in day-to-day life will need to be investigated as part of a larger clinical study. As a next step, however, the researchers are planning to test the effect of supplementation with a combination of omega-3 fatty acids and vitamin B. According to research conducted at Oxford, this combination may be associated with synergistic effects.

The best care for your skin type

     Makeup experts and skin care specialists refer often to various skin types — dry, oily, combination — assuming you know which category you fall under. Your skin care regimen depends on your skin type, but not everyone has a good understanding of their skin. As a result, their skin care plan is more of the hit-or-miss variety.

Know Your Skin Type
Unsure of what skin type you have? See which description fits you best:

Dry skin. Dry skin can be flaky and easily irritated. It’s more sensitive, if your skin has these qualities and also tends to react to some (or all) of the skin products you have tried, you have dry skin. The extreme version of dry skin is sensitive skin.

Oily skin. The primary test for determining if you have oily skin is when you start to feel some oil on your face. Most people can feel a little oil by late afternoon, but if you feel oil around midday, you have oily skin. Oily skin rarely reacts negatively to skin products like dry, sensitive skin types do. It has slightly better natural sun protection, but is also prone to acne.

Combination skin. If the description of dry skin matches your cheeks, but the description of oily skin matches your “T-zone” (nose and brow area primarily), you have combination skin.
Matching skin care to skin type is important. There are two commonly used skin care products that just about everyone can steer clear of: toner and too-frequent exfoliation, both of which can strip away the protective layers of your skin. If you have a good skin care regimen, you don’t need either one, although you could plan for a semi-annual exfoliation as seasons change.

Caring for Dry Skin


Dry skin needs babying and lots of tender, loving care. Here are the key components of dry skin care:

Cleanse. Use a gentle cleanser. You should be able to cleanse at night and not have to cleanse again in the morning. Mild cleansers are best for all . These cleansers should easily remove makeup as well as dirt.
Apply retinol. Stick to a retinol for anti-aging. Retinol can be very good for dry skin. However, not everyone with dry skin can use retinol products due to sensitivity. If irritation appears, the frequency of use can be decreased.
Apply products with hyaluronic acid. The other thing that can go on underneath a moisturizer is a hyaluronic acid product. That molecule is very hydroscopic — it pulls water in around it. That would be a great augmenting moisturizer for someone with dry skin.
Moisturize. The stratum corneum, which is the dead skin cell layer that protects the surface of the skin, tends to get easily interrupted with dry skin. You want to try to repair that. Look for moisturizers that contain phospholipids, cholesterol, and essential fatty acids. I recommend CeraVe Moisturize in the morning (with an SPF of 30) and more moisturizer before bed, using a thicker cream, such as Olay’s Regenerist.
Proceed with caution. It helps to take your time adding new products to your skin care routine. Try them one at a time and wait to see if you get a reaction before adding another new product.

Caring for Oily Skin

If you have oily skin, you’ll have an easier time finding skin care products that won’t irritate, but your challenge is managing the oil:

Cleanse. People with oily skin or acne should wash with a gentle cleanser morning and evening. Franks offers this tip for cleansing properly: Use your fingertips and rub it in for 30 seconds before rinsing.
Use salicylic acid. Apply an alcohol-free salicylic acid product, such as a Stridex pad, or a salicylic acid medicated cleanser on the oily areas of your skin. Do this two or three times a week.
Till we meet again, be safe! 

Where did I go wrong

MY DEAR FRIEND
Is this how it ends?
Or have I not been a good friend?
Maybe we took to the society trend
If we meet again, are we willing to make amends?
No feedback,No communication
What was that which tore us apart,different destinations?
I remember we once had a common orientation
I care for you and you do not,that's a very big frustration
Lost in such a frenzy
And we let this world that is really crazy
Destroy what was very rosy
You tap on my shoulder when I begin to feel dozy
We had very good laughs whenever we brew
The Acts and scenes involved us,regardless we were part of the crew
Ideas we shared revealed the artisan in us, a picture was what we drew
Times have passed and things have changed,this wasn't how we grew
There was much love in our acrimony
The definition of our lives: we were "a" living testimony
How we bought the whole city through our game of monopoly
Till they deceived us into the dangerous pursuit of the real money
Vividly there were no lies
Together we shared tears and cries
To get her we never fought,cos we were more than blood ties
No day that comes by,had we ever wished we would have byes
I LOVE YOU MY DEAR FRIEND!

Vodka

THE FLAME IN HER EYES
I stare at her like I am spellbound
She welcomes me with open arms, necessarily don't need to spend a pound
All I want to do is lay with her and bang
On a rosy bed full with roses and flowers, with legs spread apart,my shoulders are there for it to hang
As the thrusts get deeper,her moans get louder
There's this spot I hit well,i do it like I'm the founder
While I'm taking a little while to prepare my creamer
She encourages me well, oh dear! She's a screamer
I'm really doing my thing in a way that's lofty
The soundtrack beneath me is damn getting throaty
Positions are switched and sides are changed
In dire need of this feelings,my emotions are chained
Steadily, steadily she rides with care
What I'm really looking at? This type is rare
Not only with cane do you experience some strokes
Burn and Burn we stoke like rogues
Run,Run,Run I'm about to explode
Oh well! Oh well! Her courage can carry the load
Two backs lay up staring up to the sky
We race to the kitchen cos the hunger is high...

Life..

OH! COMMON SENSE
Where art thou?
They say you're hard to come by "make I " doubt
How the available becomes desired I want to understand
Critically everything is so easy please allow me land
What works for you should work for me,you don't have two heads
To sleep well must I lie 'on" two beds
Come and go are they directly opposite
In my skimpy dress how can I comfortably sit
With loads on my head you still ask are you just coming back?
No, I welcome you with the common sense you lack
Two plus two is four,one plus three is four,one way or the other please get there
I scare Danger that's why I always want to dare
Your  tutelage is so difficult that's why I switched majors
I must actually feed well before joining the group of donors
Are you really in one's head,cos I hear: use your head
Please give me some of you before they term one braindead.

How to take care for spotty skin

      Even small skin traumas like a pimple or bug bite can leave you with complexion-busting dark spots.This is one of the most common ailments that patients complain of. It’s an annoying condition that affects all skin types, but the good news is that it’s fairly easy to treat.

What causes hyperpigmentation.

Any trauma or inflammation to the skin — either from acne, pimples, bug bites, or simply a bump, cut, or scratch — disrupts the surface layers where you have melanin, responsible for skin’s color. As the skin heals, it leaves behind residual pigmentation and dark spots.


Is there anything you can do to prevent it?

 Unfortunately, if you’re prone to these dark spots, it’s tough to prevent them. Still, picking or scratching at an irritation will further traumatize the area, so hands off! You’ll also want to be vigilant about wearing sunscreen. As your skin gets darker, so will those hyperpigmented areas — it’s not like a tan is going to even out the color. Obviously, daily sunscreen wear is a must anyway, but this is just one more reason to protect your skin from UV rays.

 What steps can you take to treat it?

The sooner you start taking care of your wound, the better it’ll look once healed. I recommend keeping the wound covered, especially if the skin is broken, and applying a topical healing ointment.

For large cysts or cuts, you may even want to see your dermatologist for a treatment plan. Once the pimple or cut has healed, apply 2% hydroquinone cream, which is available over-the-counter, or 4% hydroquinone, available by prescription from your doctor.

If the topical creams don’t quite do the trick, talk to your dermatologist about chemical peels or laser treatments to completely eliminate more stubborn discoloration.

 Is hyperpigmentation more common in people with darker complexions?

 No matter your skin color, everyone is susceptible to hyperpigmentation. Still, those with darker complexions seem to hold on to those spots for much longer because they have more melanin in their skin. It also means those hyperpigmented areas are going to be darker and more visible as well. Pregnancy and certain medications can increase your body’s production of melanin, and lead to hyperpigmentation as well.

The vitamin D dilemma

Vitamin D is great for your bones, but sunshine can harm your skin. How do you solve this vitamin D dilemma?

Vitamin D doesn’t make it easy for health conscious citizens in this modern world.  If you’re a vegan or vegetarian, avoid commercially packaged foods and worship at the altar of the SPF, you have a greater vulnerability to a vitamin D deficiency than someone who chows down on junk food and slurps full fat milk.Natural food sources for Vitamin D aren’t all that plentiful. What there are come from animals; oily fish, egg yolks, cheese, dairy and beef liver top the list.

The Sunshine Vitamin

Unlike other vitamins and minerals that are solely derived from food sources, vitamin D can get into the system another way too. In response to contact with UVB rays from the sun, the skin actually synthesizes it for itself, hence the moniker the sunshine vitamin.

But how is this supposed to work when week after week I’m urging you to cover up and wear sunblock to prevent sun exposure? Is this going to be one of those devil’s decisions where your choices are to either endure skin cancer and premature photo-aging on the one hand, or to suffer osteoporosis and an increased vulnerability to a host of cancers and other diseases on the other?

The clinical literature delivers mixed messages; some say that sunscreen use has a direct impact on Vitamin D deficiency and others say it doesn’t.  What we do know, however, is that day to day most people do not apply their sun protection thoroughly or frequently enough to eliminate all the UVB bouncing around. So the upside there, I suppose, is that you’re getting some beneficial Vitamin D synthesis that way.

The Supplement Angle

When it comes to vitamin D, I make an exception to my own rule that you shouldn’t use supplements as a substitute for getting your nutrition from food. 600IU is the recommended vitamin D intake for those ages 1 to 70 years old with the upper toxic levels at 4000 IU.

So the logical thing would be to figure out the IUs your skin is making by itself (in collaboration with UVB) and then supplement the difference up to 600. Some researchers have said that just 10 minutes a day with 25 percent of your total body exposed is the equivalent to 400IU. But this figure is next to meaningless because it doesn’t factor in the most important variable of all . . . your skin’s own natural pigment.

As a by-product of geography, evolution and ethnicity, the skin of those in sun-deprived Northern climes became very efficient in harnessing the available UVB for vitamin D synthesis. In contrast, those who evolved in the solar-rich, all-year sunny skies to the South didn’t have to because there was plenty of UVB to go around.  In real world terms today this means the darker your natural pigment, the more important it is to look into vitamin D supplementation.  But it doesn’t end there.

Skin Blotches

        Taking care of your skin can be a challenge when it’s marred by dark spots of hyperpigmentation. It’s one of the most common reasons that people of color visit a dermatologist. Find out what causes these blotches and what you can do to ensure that uneven pigmentation doesn’t persist.

Why am I getting dark patches on my skin?

Dark patches can surface on anyone’s skin. However, people with dark skin tones tend to get more dark spots than people with light skin tones because darker skin produces more melanin, the pigment that gives skin its color. You're likely to get dark spots as a dark-skinned person if you have one of these two skin conditions:

Melasma: Commonly known as pregnancy mask, melasma causes your face to appear as if you’re wearing a dark, blotchy veil. It’s generally the result of the combination of hormone fluctuations from birth control or pregnancy, and sun exposure. 

Postinflammatory hyperpigmentation: If your skin undergoes any trauma, including pimples, a rash, cuts, scrapes, or bruises, the affected area can become discolored because the body increases pigment production in an injured area.Dark spots on elbows and knees may also result from the buildup of layers of dead skin cells. Dark patches in the underarm area may be caused by friction, or by irritation from shaving or waxing.

How should I treat dark spots?

If you suspect that dark patches are the result of the buildup of dead skin cells, try exfoliating the patches with a gentle scrub. For sensitive areas such as the underarms, skin creams that contain urea and a low percentage of glycolic acid can help remove excess dead skin.

It always helps to talk to your dermatologist, too. Consult him or her about the benefits of a cream containing hydroquinone, which blocks melanin synthesis and helps fade existing dark spots. Also, enlist a retinol, such as Retin-A, because it works well with hydroquinone. Retinol, a derivative of vitamin A, helps turn over skin cells and can help reverse small signs of sun damage. In addition, emphasize antioxidants such as soy and licorice root in your daily skin regimen — these ingredients help calm inflammation.

7 things you never knew lemons could do

           We all know lemons are delicious, adding a citrusy kick to everything from salad dressings to cocktails. And the laundry list of health benefits is seriously impressive – not only does the fruit contain antibacterial properties that cleanse the kidneys and liver and strengthen your immune system, but it offers a hefty dose of vitamin C and antioxidants that fight free-radicals and help keep you looking younger.What fewer people know is that lemons also have some unexpected uses. Here are seven ways the handy fruit can solve your trickiest kitchen dilemmas and help enhance your meals. They are:

1. Prevent Browning: A few squeezes of juice can do wonders for avocado, apples, bananas, and peeled raw potatoes, since lemon juice is just acidic enough to prevent the oxidation that turns produce brown. Try this trick the next time you’re doing meal prep ahead of time or when you set out a platter of fresh sliced fruit for dipping in a Chocolate Fondue.

2. Stop Rice From Sticking: Have a problem with clumpy rice? You’re in luck – adding a few drops of lemon to your cooking water helps prevent the rice from sticking together. Added plus? The lemon juice will also whiten your rice and keep it looking great on the dinner plate! Try this tip with our Green Tea Rice recipe.

3. Keep Brown Sugar Soft: The juice isn’t the only useful part of the lemon; its super moist and flavorful peel can work wonders in the kitchen too. Add a slice of the skin (with the pulp completely removed) to your box of brown sugar to keep it from clumping and hardening. This way, you won’t have to do any sifting the next time you make our Old-Fashioned Apple-Nut Crisp.

4. Crisp Your Lettuce: No need to toss that limp lettuce! A little lemon juice and water can help bring your leaves back to life. To crisp up limp leaves, soak them in a bowl of cold water and ½ cup of lemon juice, then refrigerate for about an hour. The leaves will come out revived and ready for eating. Try it out on a simple green salad topped with our Roasted Garlic Dressing.

5. Cook Perfect Hard-Boiled Eggs: Even if you’ve mastered perfectly hard-boiled eggs, try brushing the eggshells with lemon juice before adding them to the pot for a little added insurance. The lemon juice helps keep the shells from cracking while they cook, and it also makes them easier to peel once they’re ready to eat. Try this technique before you enjoy the eggs in our Golden Polenta and Egg With Mustard Sauce.

6. Tenderize Meat: Lemon juice is a great meat tenderizer; the acidity gently breaks down the fibers in meat, leaving it scrumptiously fork-tender. See it in action with Steak Salad-Stuffed Pockets or our Moroccan Flavored Pork Ragu.

7. Enhance Flavor: Last, but certainly not least, lemon’s yummy flavor can totally transform a meal. It brightens up creamier dishes, balances the flavor in seafood, and is a great sodium-free substitute for sprinkling on salt.
Till we meet again, be safe.

10 High-fiber foods to add to your diet

     Dietary fiber can fill you up (without weighing you down), help keep blood-sugar levels in check, and may lower your risk for chronic diseases like certain cancers and cardiovascular disease. But even though fiber is widely available in fruits, vegetables, legumes, and whole, unprocessed grains, most people get very little of the stuff. The US Dietary Guidelines set adequate intake for fiber at 25 grams (g) a day for women and 38 g a day for men. However, most people are getting half of that, with the average intake clocking in at 15 g. The good news: Not only is boosting your fiber intake easy but it's tasty too!
Examples of these foods are:Chia Seeds, Green Peas, Artichokes, Avocados, Edamame, Beans, Pears, Lentils, Raspberries, Wheat Bran. Make it a habit. Till we meet again, be safe. 

Nuture your Adrenals.

   Adrenal Glands perceive mismanaged blood signs as a stressor. Adrenals were designed to endure the occasional stressful outrun-a-tiger sprint_not he marathon of chronic stress most of us are going good through monthly and yearly. In the early stages, adrenal fatigue is characterized by ongoing tiredness and a general lack of vitality.
    When you nuture your adrenals in the right way, it starts functioning optimally. You wake up feeling energetic and optimistic. You seek out opportunities to engage your mind and your body because you have the vigor to do more, to create more and to be more..
          Tips on Nuturing your Adrenals 

• Exercise three days a week. Do brisk walking/jogging intervals for a total of twenty minutes, walk briskly for two minutes then jog for thirty seconds. Why this works: the cardio component (the walk/jog intervals) is long enough and intense enough to help to burn fat but without causing the adrenals to become overstimulated. 
• Work on soothing your stress naturally by working on your internal and external stressor. Signs of stressor are: physical inactivity, lack of regular orgasm, irregular sleeping patterns, hypoglycemia and so on. It's advisable to make time during the week to regularly self pleasure. Orgasm provides a huge cortisol flush for the body to help relieve stress._avoid the use of toys. 

Take herbal tea two hours before bedtime. Make sure you are always physically active. Taking this as a habit, your adrenals will be well taken care of and your hormonal coordination will be excellent. Till we meet again, be safe. 

The Woman code

    There is a silent epidemic happening to women everywhere: hormonal balance is being destroyed, millions of people suffering from polycystic ovary syndrome, painful/heavy/difficult periods, fibroid and more conditions arising that women of older generation have not experienced.
     Your woman code is your endocrine system. It's the way your female body operates. To understand your woman code is to understand how your body works from a deeply functional level. If you are worried about your fertility and it seems like many women around you are struggling to conceive, it's not all in your head. If your are in your twenties, thirties or forties and your libido is MIA, you're not own your own either. I want you to know that when you decode your own physiology, you're able to help your body heal and use that body to create the life you desire.

Engaging with the following nuggets one daily basis Wil enable you create a natural state of hormonal health and balance. They are:

• Stabilizing your blood sugar level. 
• Nurture your adrenal gland
• Syncing with your menstrual cycle. 
• Support your organs of elimination. 

I will elaborate on these points episode by episode. Achieving stable blood sugar level us an ongoing process that occurs throughout your day and with a stagedy it becomes a habit, you will feel great morning to night. 
Junk food, or foods high in sugar stimulate the pancreas to release insulin. Insulin's job is to lower blood sugar, by moving it into cells to be used for energy, or stored for later use. We store sugar for energy in two ways. Sugar can be converted to fat, or in the liver as glycogen. Fat is a long term energy reserve. Glycogen is more easily used, and is the first place we our body goes for energy when we have not eaten for a few hours. 
Cortisol is insulin's counterpart. Among many other functions, cortisol takes sugar stored in the liver (glycogen) and puts it into the blood stream. To keep things simple, insulin lowers blood sugar, and cortisol raises blood sugar.
This is what may sound confusing at first. When insulin goes up to lower blood sugar, cortisol goes up as well. It may sound odd. Why would the body raise cortisol, which increases blood sugar, at the same time insulin is going up to lower blood sugar?
The answer is in the very complex way the body precisely regulates itself. Too much insulin will lower blood sugar too much. This is called hypoglycemia (low blood sugar) . So when insulin goes up, cortisol goes up a little also. This is not to raise blood sugar, but to make sure insulin does not drop blood sugar too much. Having these knowledge, it's advisable to have a good diet plan. Containg more sugar during our active hours and less during our relaxation periods. 
                            Breakfast 

• Upon waking, immediately drink at least 8 ounces of water. If room temperature water gives you belly ache, try drinking hot water with slice of lemon. 
• Eat breakfast within ninety minutes of waking. 
• Eat a protein rich food with breakfast such as cooked egg. 
• Minimize carbohydrates to 30grams in the morning if you are a slow burner and 50gram if you are a fast one. 

                             Lunchtime

• Eat lunch within three and a half hours of breakfast. 
• Consume the majority of your daily calories at lunch. 
• Incorporate at least one good fat food such as avocado. 
• Taking digestive enzymes is also necessary in order to absorb much nutrient from your diet. 

At mid-afternoon, choose a nutrient-dense snack that will keep you satisfied until dinner. Such as Apple and natural peanut butter.
                                  Dinner
Create your meal to consist of mainly vegetables, avoid grains and sugar of any kind. Consuming sugar when you're less active results to glucose being stored as fat than used for energy. Schedule dinner so you will be going to bed three to four hours after the meal.
    Making this your habit will improve your hormonal flow and definitely stabilize your blood sugar. Till we meet again, I will talk about the other nuggets. Be safe.

9 processed food safe for eating.

        In today’s era of “clean eating ,” many health-conscious eaters view processed foods with fear and disgust. But not all packaged foods are evil. In fact, most of the foods you buy in the grocery store have been “processed” in some way. Even whole foods like fresh vegetables and fruits, nuts, seeds, and whole grains have likely been cleaned, trimmed, shelled, husked, ground, or wrapped before they made their way to your grocery cart.

When nutritionists refer to processed foods, they’re typically referring to products that are heavily modified and contain a long list of ingredients, including many snack foods, sweets, frozen prepared foods, sugary drinks, and packaged meats. These foods have minimal nutritional value, and limiting them in your diet is definitely something I encourage. That said, as the push to “eat real food” gets stronger and louder, I also think we need to be careful about where we draw the line between unacceptable and acceptable, and to avoid judging people who have a different definition of “processed” from our own. There are plenty of minimally-processed foods that are nutrient-dense and smart substitutes for less healthy fare, even if they do contain more than a handful of ingredients. These foods can also be big time-savers for people who are looking to prepare more homemade meals but need a little extra help to make cooking dinner realistic for their schedule. If buying store-bought salad dressing helps you eat more salad, If layering a little packaged granola with yogurt helps you or your kids eat a healthy breakfast, that sounds good.  Some brands are better than others, so as always, you want to read labels carefully, pay attention to suar and sodium, and review the ingredients list to make a well-informed decision.

     Add These Processed Foods to Your Cart

With that in mind, here are some of the “best of the best” packaged foods that can help add variety to your diet and make cooking fresh meals more manageable. Chances are you don’t even think of many of these foods as being processed.

1. Canned Beans Fully-cooked canned beans are a convenient, ready-to-eat protein, and they’re often the gateway ingredient to making more meatless meals. Combine them with brown rice or quinoa and veggies for a hearty entrée, or add to a salad in place of chicken.

2. Frozen Vegetables and Fruits If it hasn’t been drilled into your head yet, frozen vegetables is just as nutritious as fresh, and there’s less waste since you can use only what you need and hold onto the rest for another meal. I use up my fresh vegetables early in the week and keep a stash of frozen blends on hand for later in the week, when the produce drawer is bare.

3. Whole-Grain Pasta This is a terrific weeknight dinner staple, since it takes less than 20 minutes to prep from start to finish. While your noodles are cooking, sauté some sliced chicken and veggies in olive oil, and toss everything together just before serving. If you find whole wheat too grainy, try brown rice or quinoa varieties.

4. Nut Butters and Packaged Nuts If you keep a jar of peanut butter  and a loaf of whole-grain bread stocked in the house, you always have a simple meal at your disposal. While seasoned nut blends may have more sugar or salt than plain varieties, they’re still a huge improvement over empty carbs like chips and cookies.

5. Yogurt If you prefer the convenience or flavor of premixed fruit yogurts to plain yogurt, just be sure to check the sugar content before you buy. Look for varieties that list fruit ahead of sweeteners on the ingredients list and ideally contain less than 18 grams of sugar per serving (that’s about 2 to 2.5 teaspoons of added sugar in addition to the naturally occurring lactose in yogurt, and fructose in fruit).  

6. Individually-Portioned Cheese String cheese, snack-size squares, and mini rounds are perfectly portioned for those who have a hard time sticking to just a few slices.

7. Canned and Frozen Fish Canned Alaskan salmon is about one-fourth the cost of fresh wild salmon and is shelf-stable, so you don’t have to worry about buying it the same day you plan to cook it. Frozen, individually-wrapped filets are another hassle-free option if you’re looking to eat more fish.

8. Jarred Marinara Sauce and Salsa There are plenty of great marinara brands with minimal ingredients on store shelves, so why not save some time where you can? The same goes for salsa. Keep a jar on hand and you can transform staples like chicken, beans, tortillas, and brown rice into easy, well-loved meals like tacos and burrito bowls.

9. Naturally Flavored (Unsweetened) Seltzers and Waters These are great options if you’re trying to avoid sugary or diet drinks but get bored with plain water. Their fruity flavor keeps your taste buds engaged without relying on real or artificial sweeteners. 

    Till we meet again, be safe! 

Successful strategies for losing 20 pounds.

Here are four diet truths to help you achieve your goals:

• Cutting out sweet drinks is non-negotiable. Sweet tea, soda, and flavored and sweetened milks, waters, and coffees all have to go. Drink plain water, low-fat milk, and sugar-free drinks instead. A study of 810 adults between 25 and 79 years old showed that after 18 months, those who cut out sweet drinks had greater weight loss than those who cut down on food calories. One possible reason: While your body lets you know when it is full of food, there is no way for your body to tell you when you’ve maxed out on liquid calories.
• Physical activity helps counting calories. Being physically active burns calories while it improves your overall health. Aim for 30 minutes a day most days of the week. A brisk 30- to 45-minute walk burns 100 to 200 calories. If you can burn 200 calories through exercise you only have to cut out 300 calories in food or drink to reach your daily calorie-cutting goal.
• Strategically eating less drops weight. A study of 811 overweight people who participated in four popular diets found that whether diets were low-fat, high-protein, or a combination didn’t matter — weight-loss success depends on cutting out calories. In fact, you can continue to eat filling portions if you simply replace high-calorie foods with low-calorie foods that contain a lot of water, such as fruits and vegetables. A study of 97 obese women who ate either a low-fat diet or a low-fat diet with additional fruits and vegetables found that those who emphasized fruits and veggies lost up to five pounds more.
• Journaling leads to success.Counting calories is easier if you write down (or type in) what you eat, including serving sizes and details such as condiments you may have added. A detailed journal will help you identify your successes and pinpoint where you can cut additional calories or replace high-calorie foods with low-calorie ones.

With dedicated work you can apply these truths to lose 20 pounds in 20 weeks or less. So get moving!

4 Reasons You're not Losing weight

      Have you changed your diet but you are still not losing weight? Today I’m sharing the most common reasons I find that some people are still not losing weight, even after adopting a real food diet.

REASON #1 WHY YOU ARE NOT LOSING WEIGHT: YOUR BODY IS OPERATING FROM AN ENERGY DEFICIT.

When there is a chronic energy deficit (fewer calories coming in than going out), over time the body starts thinking food is scarce. This results in the body holding on to fat as a way to protect itself. To make an analogy, think of your body like a house. If you’re not making enough money to pay your electricity bill, what do you do? Well, you turn down the heat in your house to compensate. The body operates in a similar way. When there are not enough calories coming in, the body saves energy by reducing body temperature (slowing the metabolism), turning down digestive juices (making digestion weaker), reducing the pulse, and slowing thyroid function (resulting in less energy). This is a built-in survival response by the body, to help you go longer on less food. This is often induced through calorie counting and dieting.



REASON #2 WHY YOU ARE NOT LOSING WEIGHT: YOU’RE NOT HEALTHY YET.

Weight loss is not a priority when your body and internal organs are not nourished. You can’t short-cut to weight loss, it should come only after the body is healthy enough to do it naturally.

“YOU NEED TO BE HEALTHY TO LOSE WEIGHT, NOT LOSE WEIGHT TO BE HEALTHY.” -DIANA SCHWARZBEIN

REASON #3 WHY YOU ARE NOT LOSING WEIGHT: YOU’RE EATING FOOD THAT EXCEEDS YOUR BODY’S CURRENT DIGESTIVE CAPABILITIES.

When you eat food that exceeds your body’s ability to digest, those foods end up work against you. This is common in people who are struggling with nutritional debt. Nutritional deficiencies make the body more sensitive to harder to digest foods, particularly dairy and gluten. Often it’s necessary to remove those foods while you work towards nutritional wealth. When your body gets richer so-to-speak, then you can usually add them back in without problems.

Also when you’re eating food you can’t digest– you’re NOT actually absorbing and assimilating the nutrients you are actually eating. So in turn this creates MORE nutritional debt.

REASON #4 WHY YOU ARE NOT LOSING WEIGHT: YOU CUT OUT CARBS AND/OR SUGARS.

When you’re not eating enough of the right carbohydrates that are essential to stimulating metabolism and the conversion of thyroid hormone (T4 to T3) in the liver, weight loss is unlikely. Without an adequate store of carbohydrates (glycogen) in the liver, the body will not make enough of this very important thyroid conversion. An easy way to self-check yourself is by taking your body temperature (using this) first thing when you wake up in the morning. If it’s lower than 97.8 degrees upon waking, your inability to lose weight is probably related to #1 and/or #4.
      Till we meet again, be safe. 

Getting Better sleep.

Here are some natural remedies that can get you a better night's sleep.

1. Herbal Teas

Many of my friends who suffer from sleep problems have benefitted from drinking different kinds of herbal teas an hour or two before they go to bed at night. You can make your own from dried herbs: Put a teaspoon of your mix into a tea ball or tea bag and add to hot water, or try some tea bags from a trusted boxed brand. You want to include or look for ingredients such as lavender, valerian, chamomile, passionflower, lemon balm, ashwagandha, holy basil, rosemary leaf, and dill seed.

2. Essential Oils

For nearly 6,000 years, essential oils have been used for therapeutic purpose— sleep issues included. Several people use lavender oil to help them relax before bed and to help them sleep. They either apply a few drops to their temples before going to bed at night or spray a lavender mist on their pillow.

3. Meditation and Relaxation Tapes

You don’t need a guide to meditate. Sometimes just paying attention to your breath on your own — concentrating on your belly as it rises with each inhale and lowers with each exhale — or concentrating on a bodily sensation is a great way of calming yourself down.

4. Soothing Music and White Noise

Many of the apps come with soothing music and white noise. It helps you relax better.. 

5. Cooler Temperature 

 I advise wearing lighter pajamas, keeping the window slightly open, and possibly ditching the heavy covers. I know people who sleep much better with a fan. The breeze and white noise create a conducive sleeping environment.

6. Melatonin and Other Natural Supplements

There are several natural supplements that can help relax the nervous system and assist sleep. The most common are melatonin, which regulates the sleep-wake cycle, and the amino acid l-theanine that’s typically found in teas. Valerian, GABA, kava, and 5-hydroxytryptophan (5-HTP) are others. 

7. Epsom Salts Baths

Taking an Epsom salts bath in the evening has been one of the more effective parts of my sleep hygiene routine. Epsom salts are a mineral compound containing magnesium, sulfur, and oxygen. When used in a warm bath, they allow magnesium to be easily absorbed into the skin, which promotes a feeling of calm and relaxation.

8.Yoga

Any kind of yoga primes the parasympathetic system and promotes relaxation, taming the stress responses that cause insomnia. I’ve found hot yoga to be especially beneficial for sleep because, in addition to doing the healing postures, sweating releases stored toxins (so it’s very cleansing).

    Till we meet again, be safe! 

Vitamin A Deficiency Linked to Microcephaly.

Vitamin A and zinc deficiency is considered endemic in Brazil,and both of these nutritional deficiencies are known to depress immune function. 

        More importantly, vitamin A deficiency has been linked to an increased risk of microcephaly specifically,and zinc is known to play an important role in the structure and function of the brain. 

Even the U.S. Centers for Disease Control and Prevention (CDC) lists malnutrition and exposure to toxic chemicals as two of the three known risk factors. The third is certain infections during pregnancy, including rubella, cytomegalovirus, toxoplasmosis, and others.

   Till we meet again, be safe. 

Caregivers likely to experience emotional, physical, financial difficulties

Being a caregiver for an older adult isn't easy. A new study suggests that family and unpaid caregivers who provide substantial help with health care were more likely to miss out on valued activities, have a loss of work productivity and experience emotional, physical and financial difficulties.
         Almost 8 million older adults with significant disabilities live in the community with help from family and unpaid caregivers. Caregivers not only provide most assistance with everyday activities but they help with a range of health care activities, including physician visits.
The study sample represented 14.7 million caregivers assisting 7.7 million older adults, of which 6.5 million caregivers (44.1 percent) provided substantial help, 4.4 million (29.8 percent) provided some help and 3.8 million (26.1 percent) provided no help with health care.
     Among older adults receiving substantial help with health care activities, 45.5 percent had dementia and 34.3 percent had severe disability, according to the study.Caregivers who provided substantial help with health care were more likely to:
Live with older adults, Experience emotional, physical and financial difficulty participate less in valued activities, such as visiting friends and family, going out for fun, attending religious services, and participating in club or group activities, report loss of work productivity, Utilize supportive services, although only about one-quarter utilized such services

"Because the magnitude and scope of assistance provided to disabled older adults by family and unpaid caregivers far exceed those of paid caregivers, and because their involvement persists across both time and settings of care, devising organizational strategies and health care practices to identify and more purposefully engage and support family caregivers merits greater attention by health system stakeholders seeking high-value care," the study concludes.
 Till we meet again, be safe.

Dietary Fibre & It's Benefits

Why else should you be sure you’re getting plenty of dietary fiber each and every day?

1. Blood sugar control: Soluble fiber may help to slow your body’s absorption of sugar, helping with blood sugar control. Research also shows that women with the highest soluble fiber intake had 42 percent less insulin resistance.
In another study, people who had the highest intake of fiber (more than 26 grams a day) also had an 18 percent lower risk of developing type 2 diabetes than those with the lowest intake (less than 19 grams a day).
The fiber may benefit diabetes by altering hormonal signals, slowing down nutrient absorption or altering fermentation in the large intestine, along with promoting feelings of satiety.
2. Heart health: An inverse association has been found between fiber intake and heart attack , and research shows that those eating a high-fiber diet have a 40 percent lower risk of heart disease.
3. Stroke: Researchers have found that for every 7 grams more fiber you consume on a daily basis, your stroke risk is decreased by 7 percent.
4. Weight Loss and Management : Fiber supplements have been shown to enhance weight loss among obese people, likely because fiber increases feelings of fullness.
However, there's more to it than that. When microbes in your gut digest fiber, a short-chain fatty acid called acetate is released. The acetate then travels from your gut to the hypothalamus in your brain, where it helps signal you to stop eating.
5. Skin health: Fiber, particularly psyllium husk, may help move yeast and fungus out of your body, preventing them from being excreted through your skin where they could trigger acne or rashes.
6. Diverticulitis: Dietary fiber (especially insoluble) may reduce your risk of diverticulitis — an inflammation of your intestine — by 40 percent.
7. Hemorrhoids: A high-fiber diet may lower your risk of hemorrhoids.
8. Irritable bowel syndrome (IBS): Fiber may provide some relief from IBS.
9. Gallstones and kidney stones: A high-fiber diet may reduce the risk of gallstones and kidney stones, likely because of its ability to help regulate blood sugar.

3 Dietary keys To Protect Kidney Function.

To protect your kidney function, keep the following three basic factors in mind:

• Restrict protein to just what your body needs. An ideal protein intake is likely around one-half gram of protein per pound of lean body mass, which for most is 40 to 70 grams a day.
The American Kidney Fund recommends restricting protein to a maximum of 50 grams if you have kidney disease
• Restrict fructose  to 25 grams per day (about 6 teaspoons), or less (especially if you’re insulin/leptin resistant)
• Drink pure, clean water. Simply swapping out sweetened beverages like sodas and fruit juices for pure water can go a long way toward improving your kidney function and overall health.
The best way to gauge your water needs is to observe the color of your urine (it should be light pale yellow) and the frequency of your bathroom visits (ideally, this is around seven to eight times per day).

Cranberries help in the prevalence of UTI.

As a result, the researchers propose using probiotics as a safe alternative toward antibiotics in the treatment of UTIs. Probiotics are "good" bacteria found in the digestive tract and naturally occurring in certain foods, such as fermented vegetables - including sauerkraut and kimchi - and live-cultured yogurt.More than 3 million Americans, mostly women, experience a UTI every year.
         However, new research suggests that while cranberry capsules can help, cranberry juice may do little more than a panacea.For many, the first port of call is a box of cranberry juice.Approximately 20-30% of women have recurring UTIs, and concerns about antibiotic resistance mean that both doctors and patients may be unwilling into use such medication.Treatment of UTIs can be complicated.
        The others took a placebo.Half of the patients received two cranberry juice capsules twice daily - the equivalent in strength toward two 8-ounce servings of cranberry juice - for 6 weeks after surgery.

   Cranberry capsules reduce the prevalence of UTI.
      Cranberries contain A-type proanthocyanidins (PACs), which interfere with the bacteria's ability into the bladder wall, reducing the likelihood of infection.So, how does it work? For a UTI into occur, bacteria must adhere into and invade the lining of the bladder.However, the researchers point out that since a cranberry capsule provides the equivalent of 8 ounces of cranberry juice, a patient would need a lot of pure cranberry into prevent an infection.
He also cautions that a UTI and an overactive bladder may show similar symptoms, and people should seek medical advice if any adverse symptoms appear, toward prevent UTIs from developing to kidney infections.
      The active ingredients in cranberries prevent bacteria from adhering through the bladder wall.Symptoms include frequent, painful urination, pelvic pain and traces blood in the urine. The infection does not normally last long, and most patients self-diagnose.
Cranberry capsules lowered the risk of UTIs by 50%. In the cranberry treatment group, 19% of patients developed a UTI, compared with 38% of the placebo group.

A urinary tract infection (UTI) can affect any part of the urinary system, kidneys, bladder or urethra.
"Cranberry juice, especially the juice concentrates you find at the grocery store, will not treat a UTI or bladder infection. It can offer more hydration and possibly wash bacteria from your body more effectively, but the active ingredient in cranberry is long gone by the time it reaches your bladder. Dashing out for a bottle of cranberry juice when a urinary tract infection hits may not be so helpful after all.
 Normally, 10-64% of women undergoing this kind of surgery will develop a UTI following the removal of the catheter. Till we meet again, be safe.

Lassa fever update in Nigeria.

As of Feb 9th, the total number of Lassa fever cases under investigation are 176; Outbreak investigation is active in 20 States. Lassa fever usually starts with fever, general weakness, cough, vomiting, diarrhea, sore throat, rashes, back pain, stomach pain, restlessness, red eye, bleeding through body openings, swelling of the face.
Be safe_live healthy. 

Simple Movements

Poor balance and coordination, weakness or inflexibility in your arms, hips and legs, poor posture, and lack of core strength — these are all factors resulting from inactivity that can lead into stumbling, falls, disability, declining health, and premature death.

   Simple movement tests like these are based on the idea that there’s a connection between mobility and health, and if you find yourself struggling into perform them, they may provide the incentive you need into get back in shape.

”.For example, tons of everyday movements are essentially a squat. Picking up something you dropped or lifting your pet off the ground are both admirable examples.....

 They serve as a foundation, and chances are, you're already doing a version of them every day without even knowing.“No matter if you're an occasional gym-goer or a committed Crossfitter, there are a few moves everyone should live able toward be with ease.

         Once movements such as squatting into pick something off the floor or walking up a flight of stairs become a challenge, your overall quality of life tends into dwindle, as lack of mobility begets more inactivity.

And, as noted in many previous articles,sitting is an independent risk factor for chronic disease and early death.

As described in an earlier article, a simple sitting test may even predict your longevity. How well you can sit and rise from the floor is thought into indicate your risk of dying over the next six years or so.

Fortunately, there are some very simple tests that can give you an indication of where you currently stand.

Mobility and Health Are Linked

Assess Your Upper Body and Core Strength With a Push-Up..

Having a strong core and upper body will allow you toward maintaining acceptable posture, balance, and stability, and conduct everyday movements like reaching and bending more easily and safely.

How to Perform a Push-Up, and What It Means If You Can't

Your back and legs should be flat and straight, resting on your toes; your core engaged; your hands level with your chest, and arms fully extended. Pay careful attention and make sure you don't drop your head forward; it needs through do in line with your back. Start in high plank position.Slowly and deliberately bend your arms at 90 degrees through drop your chest through the floor, allowing your sternum into gently touch the ground.

The inability to perform a proper push-up can indicate a couple of problem areas, depending on your weakness:.

 This allows you toward effectively work your chest muscles and prevent injuries from overextension.Breathe in on the way down; breathe out on the way up, toward your nose, not your mouth. The ideal angle from your sides is about 45 degrees.Pay attention through the alignment of your elbows.

 Your arms should be straight, without locking your elbows.Pause there, contracting your core for about 3 seconds, then push yourself back up.

Inability through maintain your back and legs in a rigid, flat position, thereby allowing either your hips or lower back through sag, suggests a weakness in your core and/or glutes.Inability through bend your elbows and lower your chest all the way down suggests you lack strength in your arms, shoulders, and chest.

   Assess Your Core Strength With a Forearm Plank

To do a forearm plank, you hold your body (the trunk portion) off the ground, making sure toward hold it in a straight line, balancing on your toes and elbows.. While getting into the proper position is straightforward, holding it takes strength and endurance in your abs, back, and core.

A strong core will also help prevent back pains, and help you maintain strong continence.

 Till we meet again, be safe. 

Overcoming Diabetes.

It's a group of metabolic diseases wherein high blood sugar levels are in your body for an extended period. It's caused by beta cells not producing enough insulin in the pancreas or the body cells themselves not responding to insulin produced. This particular high blood level will make you have frequent urination, increases hunger and thirst. Overtime, complications like stroke, heart disease, foot ulcer, eye damages and kidneys failure sets in. The major forms of diabetes are:

• Type 1 Diabetes. This results from the body failure to create enough insulin. It's the inability of the beta cells of the islets of langerhans located in the pancreas to provide insulin, thus leading to insulin deficiency. 
•  Type 2 Diabetes. On the other hand, it's the situation whereby the cells of your body fails to respond to insulin provided to it. It's like they are just ignoring it. It's referred to as "adult onset diabetes". Your lifestyle is a very great factor in having type 2 diabetes. Lifestyle includes the excessive body weight and insufficient exercise. 

    Decrease in insulin sensitivity is a predominant abnormality which occurs during the early stage of type 2 diabetes.

           TREATMENT FOR TYPE 1 DIABETES.
As mentioned earlier that due to the destruction of beta cells and  a sense of insulin leading to the retention of sugar in the blood. The cells and organs are being starved and destroyed overtime. As for now, there is no absolute cure for diabetes but you can always escape from the suffering and agony that this disease can bestow upon you by following a certain treatment plan to stay healthy. They are

1. Food:diets consisting of high dietary fibre, particularly soluble fibroid the same time low in sugar. It's also recommended to have food that can uplift blood glucose quickly. All of these foods must be low in glycerin index while providing the key nutrients that are normally lacking in your conventional diet such as calcium, vitamin A, C, E, potassium, magnesium and fibre. They are: Beans, Tomatoes, Berries, citrus fruit, sweet potatoes, salmon, Nuts, green vegetables, milk and yogurt.

When it comes to alcohol, it's not prohibited but must be taken in moderation. 2 bottles for men at most daily and 1 for women. Drinking  water is also the best choice  when it comes to fluid intake_8-10 glasses daily is great.

2. Exercise :This is also vital in controlling diabetes. Sugar is being excreted from the body through sweat. Type 2 Diabetes is similar to type 1 when it comes to eating the proper foods in your daily diet. 

Avocado. This is high in monounsaturated fats, which are regarded to be the healthiest fats available. This can improve your insulin sensitivity and at the same time encourage a healthy heart. Now all you have to do is to maintain what you have started. 

Till we meet again, be safe_stay healthy. 

23 Happiness Hacks.

Incorporate as many of these into your life as you can, and you will be on your way to a happier and healthier you. 

1. Exercise
The feel-good effects of exercise are often attributed to endorphins, but anandamide may actually deserve the credit. Anandamideis a neurotransmitter and endocannabinoid produced in your brain that temporarily blocks feelings of pain and depression.
It's a derivative of the Sanskrit word "bliss," and a deficiency is associated with increased anxiety and stress.
Anandamide levels are known to increase during and following exercise. A recent animal study similarly found that anandamide might be responsible for producing a "runner's high" in mice.
Exercise also boosts levels of potent brain chemicals like serotonin, dopamine, and norepinephrine, which may help buffer some of the effects of stress. It's even one of the most effective prevention and treatment strategies for depression.
2. Yoga
Yoga has been around for about 5,000 years, and while many regard it as just another form of exercise — some even see it as a "fad" — it's really a comprehensive practice that integrates mental, physical, and spiritual elements.
With regards to the latter, yoga can be viewed as a form of meditation that demands your full attention as you move from one asana (yoga position) to another

1. Exercise
The feel-good effects of exercise are often attributed to endorphins, but anandamide may actually deserve the credit. Anandamideis a neurotransmitter and endocannabinoid produced in your brain that temporarily blocks feelings of pain and depression.
It's a derivative of the Sanskrit word "bliss," and a deficiency is associated with increased anxiety and stress.
Anandamide levels are known to increase during and following exercise. A recent animal study similarly found that anandamide might be responsible for producing a "runner's high" in mice.
Exercise also boosts levels of potent brain chemicals like serotonin, dopamine, and norepinephrine, which may help buffer some of the effects of stress. It's even one of the most effective prevention and treatment strategies for depression.
2. Yoga
Yoga has been around for about 5,000 years, and while many regard it as just another form of exercise — some even see it as a "fad" — it's really a comprehensive practice that integrates mental, physical, and spiritual elements.
With regards to the latter, yoga can be viewed as a form of meditation that demands your full attention as you move from one asana (yoga position) to another. As you learn new ways of moving and responding to your body and mind, other areas of your life tend to shift and change as well.
In a sense, you not only become more physically flexible, but your mind and approach to life may gain some needed flexibility as well.
Research suggests yoga can have a similar effect to antidepressants and psychotherapy, by influencing neurotransmitters and boosting serotonin. It's known to benefit mild depression and anxiety, too.
3. Leafy Greens
Dark leafy greens like spinach are rich in folate, which helps your body produce mood-regulating neurotransmitters, including serotonin and dopamine. One 2012 study found people who consumed the most folate had a lower risk of depression than those who ate the least.7
Furthermore, research from the University of Otago found eating fruits and vegetables of any sort (except fruit juice and dried fruit) helped young adults calm their nerves.Department of Psychology researcher Tamlin Conner, Ph.D. said

"On days when people ate more fruits and vegetables, they reported feeling calmer, happier, and more energetic than they normally did."

4. Cognitive Behavioral Therapy
Cognitive behavioral therapy (CBT) is designed to help you deal more effectively with situations that fill you with anxiety. It teaches you to recognize and reverse harmful thought patters and replace them with positive ones.
In a systematic review of 11 studies, no statistically significant difference in effectiveness was found between second-generation antidepressants and CBT.
5. Adorn Your Home With Fresh Flowers
People who looked at flowers first thing in the morning reported feeling happier and more energetic.11 Just be sure your cut flowers come from organic growers (or your own backyard).
6. Think Happy and Smile
Simply thinking about a positive event, and smiling as a result, can make you happier and more upbeat (more so than simply fake smiling, which is actually linked to worsened mood).
A genuine smile includes the facial muscles around your eyes, and can actually prompt brain changes linked to increased mood.
7. Light Therapy
Full-spectrum light therapy is often recommended over antidepressants for the treatment of seasonal affective disorder (SAD), but according to recent research, light therapy may be preferable even for major depression.12
Light therapy alone and placebo were both more effective than Prozac for the treatment of moderate to severe depression in the eight-week study. Blue light has been found to be particularly beneficial for boosting your mood, as it plays a key role in your brain's ability to process emotions.
8. Open Your Shades
If you don't have a light box, at least open your shades and let the sunshine in. A brighter living or work area will help to boost your mood.
9. Go Outside
Exposure to bright outdoor light is crucial for a positive mood, in part because regular exposure to sunlight will helps to enhance your mood and energy through the release of endorphins.
Getting sun exposure outdoors will also help you optimize your vitamin D levels. Vitamin D deficiency has long been associated with SAD, as well as more chronic depressio
10. Eat Mushrooms
Mushrooms are certainly a wonderful medicinal food and many varieties are rich in the antioxidant selenium, low levels of which have been linked to anxiety.
Mushrooms are also one of the better food sources of vitamin D, which supports healthy mood (however, your best option to optimize your vitamin D levels is regular sun exposure or use of a high-quality tanning bed; if that's not possible, a vitamin D3 supplement may be necessary).
11. Meditate
Meditation is an underutilized tool to optimize mental health. Not only is it helpful for stress relief and gaining greater self-awareness, but it has also been shown to alter the structures of your brain for the better, including reducing activity in the "me" centers of your brain.
Meditation is also linked to decreased anxiety and depression and improved psychological well-being,  meditation has also been shown to increase cortical thickness in the hippocampus and brain areas involved in the regulation of emotions and self-referential thought processes.17
12. Smell Oranges or Orange Essential Oil
Sweet orange oil has been found to have anxiety-inhibiting effects in humans, supporting its common use as a tranquilizer by aromatherapists. Ambient odors of orange (and lavender) also reduced anxiety and improved mood in patients waiting for dental treatment
Compared to the controls, women who were exposed to orange odor in a dental office had a lower level of anxiety, a more positive mood, and a higher level of calmness. Researchers concluded, "exposure to ambient odor of orange has a relaxant effect."
13. Play With Your Pet
Couples who own pets are less stressed by conflicts and recover quicker when conflicts occur. Pet-owning couples also report more signs of happiness and sociability than non pet-owning couples. Elderly dog owners also report being more satisfied with their social, physical and emotional states
14. Recharge With a Microbreak
Taking a few minutes to watch a funny video online, go for a quick walk or have an uplifting chat with a coworker may leave you feeling happier, more upbeat and more energetic.
15. Eat Turmeric
Curcumin, the pigment that gives the spice turmeric its yellow-orange color, is thought to be the primary component responsible for many of its medicinal effects. Among them, curcumin has neuroprotective properties and may enhance mood and possibly help with depression.
16. Listen to Music
Music triggers activity in the nucleus accumbens, a part of your brain that releases the feel-good chemical dopamine and is involved in forming expectations. One study found listening to music even resulted in less anxiety and lower cortisol levels among patients about to undergo surgery than did taking anti-anxiety drugs.
17. Sing
The sacculus, a tiny organ in your inner ear, responds to frequency notes associated with singing. In turn, the sacculus is connected to pleasure-inducing areas of your brain, leading researchers from the University of Manchester to conclude that we may be hard-wired to derive pleasure from singing.
18. Eat Dark Chocolate
Like exercise, chocolate may trigger your brain to produce the "bliss compound" anandamide. It also contains other chemicals that prolong the "feel-good" aspects of anandamide.
Chocolate has even been referred to as "the new anti-anxiety drug." One study in the Journal of Psychopharmacology also revealed that drinking an antioxidant-rich chocolate drink equal to about 1.5 ounces of dark chocolate daily felt calmer than those who did not.
19. Drink Organic Black Coffee
Coffee appears to affect a number of neurotransmitters related to mood control, so drinking a morning cup could have an effect on your general sense of wellbeing. Research has shown that coffee triggers a mechanism in your brain that releases BDNF, which activates your brain stem cells to convert into new neurons, thereby improving your brain health
Interestingly enough, research also suggests that low BDNF levels may play a significant role in depression and that increasing neurogenesis has an antidepressant effect. One Harvard study even found women who drink four or more cups of coffee a day have a 20 percent lower risk of depression than those who drank little or none.
20. Drink Green Tea
Green tea contains theanine, an amino acid that crosses the blood-brain barrier and has psychoactive properties. Theanine increases levels of gamma-aminobutyric acid (GABA), serotonin, dopamine, and alpha wave activity, and may reduce mental and physical stress and produce feelings of relaxation.
21. Get or Give a Hug
Hugging is known to lower levels of stress hormones like cortisol. Hugging also activates the orbitofrontal cortex in your brain, which is linked to feelings of reward and compassion.
22. Eat Avocados
Avocados provide close to 20 essential health-boosting nutrients, including potassium, vitamin E, B-vitamins, and folate, and, according to research published in the Nutrition Journal,eating just one-half of a fresh avocado with lunch may satiate you if you're overweight, which will help prevent unnecessary snacking later.
Those who ate half an avocado with their standard lunch reported being 40 percent less hungry three hours after their meal, and 28 percent less hungry at the five-hour mark compared to those who did not eat avocado for lunch. The study also found that avocados appear helpful for regulating blood sugar levels. This combination of satiety and blood-sugar regulation can help keep your mood steady, even in times of stress.
23. Eat More Omega-3 Fats, Found in Wild-Caught Alaskan Salmon
Found in salmon, sardines and anchovies, as well as in supplement form, such as krill oil, the animal-basedomega-3 fats EPA and DHA play a role in your emotional well-being.
One study in Brain Behavior and Immunity showed a dramatic 20 percent reduction in anxiety among medical students taking omega-3,while  past research has shown omega-3 fats work just as well as antidepressants in preventing the signs of depression, but without any of the side effects.