How Gratitude Can Change Your Life

Not what we have, but what we enjoy, constitutes our Abundance EpicurusHOW GRATITUDE CAN CHANGE YOUR LIFE

“If the only prayer you say in your life is ‘thank you,’ that would suffice.” – Meister Eckhart

Gratitude means thankfulness, counting your blessings, noticing simple pleasures, and acknowledging everything that you receive. It means learning to live your life as if everything were a miracle, and being aware on a continuous basis of how much you’ve been given. Gratitude shifts your focus from what your life lacks to the abundance that is already present. In addition, behavioral and psychological research has shown the surprising life improvements that can stem from the practice of gratitude. Giving thanks makes people happier and more resilient, it strengthens relationships, it improves health, and it reduces stress.


Two psychologists, Michael McCollough of Southern Methodist University in Dallas, Texas, and Robert Emmons of the University of California at Davis, wrote an article about an experiment they conducted on gratitude and its impact on well-being. The study split several hundred people into three different groups and all of the participants were asked to keep daily diaries. The first group kept a diary of the events that occurred during the day without being told specifically to write about either good or bad things; the second group was told to record their unpleasant experiences; and the last group was instructed to make a daily list of things for which they were grateful. The results of the study indicated that daily gratitude exercises resulted in higher reported levels of alertness, enthusiasm, determination, optimism, and energy. In addition, those in the gratitude group experienced less depression and stress, were more likely to help others, exercised more regularly, and made greater progress toward achieving personal goals.

Dr. Emmons – who has been studying gratitude for almost ten years and is considered by many to be the world’s leading authority on gratitude – is author of the book, “”. The information in this book is based on research involving thousands of people conducted by a number of different researchers around the world. One of the things these studies show is that practicing gratitude can increase happiness levels by around 25%. This is significant, among other things, because just as there’s a certain weight that feels natural to your body and which your body strives to maintain, your basic level of happiness is set at a predetermined point. If something bad happens to you during the day, your happiness can drop momentarily, but then it returns to its natural set-point. Likewise, if something positive happens to you, your level of happiness rises, and then it returns once again to your “happiness set-point”. A practice of gratitude raises your “happiness set-point” so you can remain at a higher level of happiness regardless of outside circumstances.

In addition, Dr. Emmons’ research shows that those who practice gratitude tend to be more creative, bounce back more quickly from adversity, have a stronger immune system, and have stronger social relationships than those who don’t practice gratitude. He further points out that “To say we feel grateful is not to say that everything in our lives is necessarily great. It just means we are aware of our blessings.”


People tend to take for granted the good that is already present in their lives. There’s a gratitude exercise that instructs that you should imagine losing some of the things that you take for granted, such as your home, your ability to see or hear, your ability to walk, or anything that currently gives you comfort. Then imagine getting each of these things back, one by one, and consider how grateful you would be for each and every one. In addition, you need to start finding joy in the small things instead of holding out for big achievements—such as getting the promotion, having a comfortable nest egg saved up, getting married, having the baby, and so on–before allowing yourself to feel gratitude and joy.

Another way to use giving thanks to appreciate life more fully is to use gratitude to help you put things in their proper perspective. When things don’t go your way, remember that every difficulty carries within it the seeds of an equal or greater benefit. In the face of adversity ask yourself: “What’s good about this?”, “What can I learn from this?”, and “How can I benefit from this?”


A common method to develop the practice of gratitude is to keep a gratitude journal, a concept that was made famous by Sarah Ban Breathnach’s book “Simple Abundance Journal of Gratitude”. This exercise basically consists of writing down every day a list of three to ten things for which you are grateful; you can do this first thing in the morning or before going to bed at night. Another exercise you can try is to write a gratitude letter to a person who has exerted a positive influence in your life but whom you have not properly thanked. Some experts suggest that you set up a meeting with this person and read the letter to them face to face.

Last year millions of people took the challenge proposed by Will Bowen, a Kansas City minister, to go 21 days without complaining, criticizing, or gossiping. To help condition the participants to stop complaining, they each wore a purple No-Complaint wristband. Several authors in the self-improvement genre have suggested that people do something similar to help condition themselves to be constantly aware of the things in life that they’re grateful for.

A variation of the wristband concept is to create a gratitude charm bracelet, with either one meaningful charm or different charms representing the things you’re most grateful for. For example, you could have a charm shaped like a heart to symbolize your significant other, figurines to represent different family members, an apple to represent health, a dollar sign to symbolize abundance, a charm that represents your current profession or a future career, and maybe a charm that makes you laugh to represent humor and joy.


Once you become oriented toward looking for things to be grateful for, you will find that you begin to appreciate simple pleasures and things that you previously took for granted. Gratitude should not be just a reaction to getting what you want, but an all-the-time gratitude, the kind where you notice the little things and where you constantly look for the good even in unpleasant situations. Today, start bringing gratitude to your experiences, instead of waiting for a positive experience in order to feel grateful; in this way, you’ll be on your way toward becoming a master of gratitude.

Today’s article was written by by Marelisa Fabrega and is shared from the following website:

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Nutrition and Mental Health: The Power of Food for a Healthy Mind

He who takes medicine and neglects his diet wastes the skill of his doctors. Chinese Proverb

It is not very common that I post exclusively on nutrition on my blog. However, too many know way too little about the direct influence that nutrition has on our health – all of our health. It affects mental, physical and spiritual health.

I work with patients in my husband’s chiropractic office and I see the affects of nutrition all of the time. I’ve seen too many “before and after” stories to ever discount the power of nutrition in our lives!

Don’t like anything but Big Macs and fries? Don’t like fruits and veggies? Then, chances are that you don’t like the status of your health either!

However, the good news is that our tastes can change if we are willing to step outside of our poor nutrition box! I hope you will read today’s article and make an assessment of where you are at on healthy eating spectrum.

No one successfully makes dramatic changes overnight but a step by step transition can be made – starting today!

Nutrition and Mental Health: The Power of Food for a Healthy Mind

The link between nutrition and good mental health is becoming more and more obvious as research in this area continues to deepen. Today, the rapidly growing field of nutritional psychology is discovering how crucial what you put in the body is for maintaining a sane, happy, and well-functioning psyche.

Nutrition, as researchers are finding, is just as powerful an influencer our mental health as it is our physical health.
There is a strong correlation between poor nutrition and depression

There is a strong correlation between poor nutrition and depression.

New studies are revealing that the way people eat has a lot to do with whether or not they will develop anxiety or depression. One reason for this is because how we eat greatly impacts our neurotransmitter levels and functioning, especially serotonin, which controls mood and sleep greatly. 90% of serotonin, in fact, is manufactured in the gut—not in the brain.

Without good gut health, then, we cannot absorb nutrients, and without proper nutrients, we cannot maintain the kind of healthy gut lining that will foster serotonin production. Studies have found that individuals who supplement with good probiotics were able to improve levels of anxiety and depression over the non-probiotic taking control group.1

Studies have also demonstrated that individuals eating healthier Mediterranean and Japanese types of diets, which are richer in clean, whole foods and antioxidant-rich fruits and vegetables, are 25-30% less likely to suffer from depression than those eating the more red meat, poultry, and processed-food rich diets of Westerners.2

Omega 3

Omega 3s, Chiefly DHA, Greatly Linked to Mental Health

Numerous studies have found the omega 3s found in fatty fish, fish oil, and krill oil are crucial for mental health. In fact, one particular compound, DHA, has been determined to be one of the most crucial nutrients for good mental health and cognitive performance of all: DHA. In studies, DHA has proven to prevent cognitive decline and to lower the risk of developing Alzheimer’s and dementia.3 Deficiency of DHA has been linked to depression, schizophrenia, bipolar disorder, anxiety disorders, and ADHD as well.4


Vitamin Deficiencies that are Directly Tied to Mental Disorders

Getting that RDA of all necessary vitamins and minerals is ideal, but deficiencies in certain vitamins directly impact our mental health. In fact, B12 deficiency can cause depression, schizophrenia, memory loss, and anxiety, and long-term deficiency can lead to neurological disorders and cognitive decline as well as dementia and Alzheimer’s disease.5
Other vitamins are crucial for mental health as well, especially vitamins B-1 (thiamine) and vitamin D.
B1 helps us convert the food we eat into glucose for cellular energy and bodily processes of all kinds. Without adequate B1 in the diet, the brain will suffer, and symptoms like depression and anxiety often surface.6


Minerals and Mental Health

Minerals like zinc and magnesium are highly crucial for mood and optimum mental health. Zinc is found in rich stores in the brain and we lose zinc daily. So it’s important to get this important mineral in the diet. Studies evidence that zinc deficiency can cause depression and that supplementation can help alleviate depressed feelings and can also improve mood in patients taking antidepressants.8 Magnesium is also crucial for mental health. Studies show that deficiencies in this mineral can cause bipolar disorder, excessive feelings of anger, panic attacks, ADHD and depression.9

How to Get All the Vitamins and Minerals

How to Get All the Vitamins and Minerals You Need in a Nutrient-Depleted World

It can be challenging today to get all the vitamins and minerals we need from diet alone because many important vitamins and minerals have disappeared from our soils and, consequently our food. Plus, farmers breed genetically modified hybrids that are full of little else but water and sugar. Besides looking to all organic and local produce as much as you can, combined with grass fed meats and fresh caught fish, supplementing your diet with green superfood drinks can help you get all the crucial vitamins, minerals, trace minerals, phytonutrients, and other important compounds you need to stay healthy.

1. Ruixue, H. (2016). Effect of Probiotics on Depression: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Nutrients. 8(8): 483.

2. Sánchez-Villegas, A. (2013). Mediterranean dietary pattern and depression: the PREDIMED randomized trial. BMC Medicine, 2013; 11: 208.

3. Science News. Higher Level Of Certain Fatty Acid Associated With Lower Dementia Risk.

4. McNamara, R. K. (2015). Role of perinatal long-chain omega-3 fatty acids in cortical circuit maturation: Mechanisms and implications for psychopathology. World Journal of Psychiatry. 5(1): 15–34.

5. Neurological Manifestations of Vitamin B-12 deficiency.

6. Sathyanarayana Rao, T. S. (2008). Understanding nutrition, depression, and mental illnesses. Indian Journal of Psychiatry. 50(2): 77–82.

7. Anglin, R. E. (2013). Vitamin D deficiency and depression in adults: systematic review and meta-analysis. British Journal of Psychiatry, 202:100-7.

8. Ranibar, E. (2013). Effects of zinc supplementation in patients with major depression: a randomized clinical trial. Iran Journal of Psychiatry, 8(2): 73-8.

9. Bobbie Bartok, MD. (2014). Magnesium: An essential supplement for psychiatric patients.

10. Why Magnesium Deserves More Credit as the Most Underrated of Mineral

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5 Ways to Shape Your Life With Positivity

In the long run, we shape our lives, and we shape ourselves. The process never ends until we die. And the choices we make are ultimately our own responsibility. Eleanor RooseveltThere are all kinds of theories about how to shape your life to get the most happiness, the most peace of mind, the most whatever it is you hope to achieve in your life. And then there is reality.

You get up every day and face the world – the world of traffic, the world of politics, the world of news, and the world of people you encounter socially and professionally. Your world is full of surprises, risks, brave actions and deeds – in essence, the good, the bad and the ugly. Sometimes, as you’re immediately waking up, you might think that it’s just not worth getting out of bed, or it’s too difficult to create the energy necessary to face the day with a positive spin.

The truth: it’s not that hard to cultivate positive attitude—optimism, expectancy, and enthusiasm – because these three mindsets make everything in life and in business easier. Why wouldn’t you want to have an easier life?

A positive attitude can tear into you like a hurricane up when you’re down or lift you up like a rocket when you’re already “on a roll.” People ask me every day how I do so much at 73 years of age. They want to know where I get my energy. How do I do so many things in life? What drives me? Some people take offense that I have a positive nature about what I do and how I feel, so they simply walk away.

But, if you don’t want to walk away from a person who shapes his or her life with positivity, here are 5 ways how to cultivate your own positive attitude, regardless of what’s happening in the world.

1. Control your attitude.

You shape your life with the attitudes, either positive or negative. These attitudes translate into activities that reflect your positive or negative mindset.

You don’t have to get up in the morning with a negative attitude about what’s going to happen that day. You have a choice. Of course, there are challenges, struggles, and unpleasant encounters, but you can choose a positive approach to each detail of your life. By steadfastly holding on to your strong and grounded core beliefs, you can achieve what you truly desire every day. This is the way you honor your life with a profound sense of self.

2. Control what you let into your life.

Your core beliefs about who you are and how you present yourself in your personal and professional world will consistently keep away the negatives and firm up the positives. However, if you choose to let in the bad energy of arguments and other people’s anger, you will slowly sink into quicksand. Your life will be stall mode. Nothing accomplished. Nothing gained.

Today’s world is full of haters and seekers of division. Avoiding situations that cause you to feel bad about either yourself or others is crucial in maintaining the positive. Limit the bad stuff and keep your inner life in positive control.

Caution: too much exposure to news and media can result in flooding your mind with negativity. Negative exposure limits your ability to maintain a positive attitude; it actively interrupts your brain and makes you more apt to have a negative mindset. Turn off the television, radio, and monitor how much social media you take in. Read a book, ride a bike, go for a swim and decompose.

3. Create a litany of positive thoughts.

One of the most effective ways to strengthen a positive mindset is to meditate 10 minutes a day. Let all negative thoughts go by, release their hold on you, and focus more on positive mantras instead of limiting opinions.

The ability to let thoughts go by without labeling them as good or bad gives you time and space for inspiration, and even perhaps, motivation to create the most positive mindset. If you do this regularly, you’ll have consistent clarity of thought and the ability to manage your feelings when events don’t go exactly the way you’d prefer. Then everything takes on a positive spin. My yoga teacher used to say: “It’s all good.”

4. Watch your words.

Do you think you are more hard-wired to think negatively? If you do, you will certainly use more negative words on a daily basis. But turn that around and describe yourself as hard-wired to think positively. If positive is your bent, then the words that come out of your mouth aren’t just a reflection of what’s in your brain—they’re programming your brain how to think. Therefore, if you want to have a positive attitude, your vocabulary must be consistently positive.

It takes full awareness, full consciousness to process your emotions and put them into the appropriate emotional context. Most negative words relate to fear, shame, guilt and disgust and require more mental processing than does using positive words.

Try taking a mental assessment of how many negative words you use during the day and see if you can determine the ratio of negative to positive words you use. What’s interesting is that you have more negative words available to you than you have positive words. Hint: avoid the shaming, blaming, hate words. Focus on neutral words to express unpleasant situations, such as, “I’m annoyed,” and not “I’m enraged.”

5. Ignore whiners and complainers.

There is nothing worse than listening to whiners and complainers. To ward off people who have an ax to grind with the world, listen closely to how whiners and complainers couch their emotions. You can usually spot a “negativo” within the first five minutes of conversation. They spread their “poor me” life before you and tell you everything that’s wrong with their existence. And they want everyone who can hear them to be as miserable as they are in their world because they can’t bear to see somebody else happy and satisfied.

So next time someone asks you how you are or “how’s it going,” tell them that you never felt better – and mean it! That’s when you are shaping your life with the positive.

Today’s article was written by Joan Moran and is shared from the following website:

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How to Create a Life of Integrity

You cannot dream yourself into a character; you must hammer and forge yourself one Henry David ThoreauHow to live with integrity; with 4 simple habits

Successful people live with integrity. They say what they do and they do what they say. They are trusted by those whom they interact with and they build healthy relationships with consummate ease. These relationships then help them to achieve bigger and better things.

When you live with integrity, you influence, inspire and motivate others; not just with your words but with your actions too. Others see the positive example that you are and attempt to emulate you. When you choose to live with integrity you will experience a number of benefits, including:

  • You become more valuable both as a person and as an achiever. People see your importance and the value you add.
  • You get better opportunities. You become seen as somebody who gets things done. People are more willing to trust you and want to include you in the bigger projects.
  • As the respect and value you command increases, you are better able to pick and choose the projects you wish to work on.
  • The positive relationships which you build, lead to more people being willing to work with you. This allows you to get more done.
  • You get bigger and better rewards both in terms of personal fulfilment and pay and remuneration

How to live with integrity

The following are 4 of the most critical steps to help you live with integrity. If you turn these 4 steps into daily habits you soon begin to see some of the benefits which I have listed above.

1. Make better choices

You make thousands of decisions every day, some big but many small ones. The bigger decisions often get your full attention, allowing you to make a higher quality of decision. Do the small decisions get your full attention too? Usually not, but when you regularly make the wrong decision, it starts to add up to some big problems.

To ensure that you make better decisions on a daily basis, you need to have a clear vision for your life; a clear sense of purpose, and effective goals which will help you to realise your vision and fulfil your purpose. Life is not a set and forget process; you need to consistently remind yourself of your values, purpose and goals. When you do this, they are at the forefront of your mind, allowing you to make smarter decisions which are consistent with the person that you are and the life which you are trying to create.

 2. Develop positive habits

Many of the bad decisions you make on a daily basis will be down to force of habit. Over the years, you will have done things in a certain way until they have become second nature to you. When the situation arises, you don’t think about it, you just resort to habit. Maybe you are always late for appointments, or you consistently work late. In some cases your bad habits might not appear to be a problem for you, but they are usually a problem for others. If you want to live with integrity, you need to replace the bad habits with positive habits.

To develop positive habits, you first need to identify your bad habits. Take a few moments to list all of the bad habits of which you are aware. I would also suggest asking some trusted friends, or family, to help you identify any bad habits whcih you may have missed. Once you feel you have a completed list, go through each habit and write down the long term effects of sticking with this habit. Then, identify a positive habit which you are going to implement in its place and make a plan for how you are going to implement that new habit.

 3. Keep your agreements

Every day you make agreements, both with yourself and with others. At the time of making agreements, you will generally intend on keeping that agreement but in a busy life that often proves to be easier said than done. It may not seem like a big thing when you fail to keep an agreement but every time you break an agreement, you erode a little of the trust between you and the other person. To live with integrity, requires that you keep your word so that you can build trusting and healthy relationships.

Keeping your agreements requires an effective personal productivity system whereby you capture all of your commitments so that you can then process them and act on them. One of the biggest mistakes that you can make when it comes to commitments is relying on your memory to keep track of your agreements. Instead of memory, you need a reliable system to record your commitments and the actions you need to take. That way, you don’t need to remember every single commitment; you just need to remember to check your system on a regular basis.

 4. Raise others up

If you want to build a healthy relationship with another person, the best place to start is by finding some way in which you can help them. It could be something as simple as taking a few minutes to listen to their needs. It seems counterintuitive as you probably focus on what you need to get done. But, when you have helped somebody, they see that you have value to offer and you can be trusted. With one quick action you will have taken giant strides towards creating a healthy, new relationship.

To live with integrity is to live as your best self. Each relationship must be seen as bidirectional. By helping others, you help them to feel good about themselves, and you are also helping yourself by creating a healthy new relationship.

When you live with integrity, you live your best life. You respect yourself by living in a manner which is consistent with your values, purpose and goals. These factors guide each decision that you make, thus allowing you to achieve more. You know that you can never truly succeed on your own so you offer the same level of respect to others. You focus on building healthy, supportive relationships which are based on mutual trust and respect. There will be moments when it seems like living with integrity is the most difficult thing but in reality, when you practice the 4 steps, above, the easiest thing you can do is to live with integrity. You will have a great deal of clarity in your life, allowing you make clear, effective decisions and ensuring the important stuff gets done. When you live with integrity, the benefits and the possibilities are endless.

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How to Become Your Best Self

The only person you should try to be better than, is the person you were yesterday Unknown

11 Ways To Become Your Truest & Greatest Self

Being precisely who you are, at your highest level, is your ticket to magnetizing the things you want most in your life. This is true for your love life, career, relationships, prosperity, health, and so on. It’s also the magic formula that will enable you to make a more powerful contribution to this world than you ever thought possible.

So here, allow me to present to you my 11 stepping stones toward your truest and greatest self. I hope it’s a helpful reminder of what you already know.

1. Fall madly in love with yourself.

Love is the most powerful energy in existence. Blast yourself with it to full advantage! Beam upon yourself as though you were your own dream lover, ideal mother, precious child, and verrrry best friend. Direct your adoration, light, warmth, healing energy, and nurturing inward, toward Y-O-U. Send yourself the same quality of love you offer to your loved ones. Love yourself actively and you will grow radiant, lighting up the world around you and hence creating a “win-win” for all you encounter.

2. Embark on a journey of self-discovery.

Explore who you are beyond all externally-imposed definitions. Then fully embody, accept, and celebrate who you are. Connect to your wonderfulness: your unique talents, skills, passions, roles, affiliations, personality profile, and one-of-a-kind life experiences. And remember, your soul is a wondrous spark of divinity, connecting you to transcendence, immortality, and dimensions beyond. It’s also the true essence of who you are.

3. Embrace your life’s unique curriculum.

Live in alignment with who you truly are. Be led by the “natural inclination” that’s encoded within your soul. Heed your inner directives. Don’t worry about what other people think. Say no when you need to. Cultivate healthy boundaries everyone in your life, and don’t be afraid to disappoint others when you hold to your intentions and honor your needs. And avoid comparing your life’s unfolding with that of others—we all have our very own train track with our own designated controls, stops, and speed settings.

4. Free yourself through healing and forgiveness.

Healing is the secret to having full access to our life force. Forgiveness means we accept our life’s unique curriculum and the sacred assignment each experience represents. We can even transcend the need to forgive if we proceed instead from radical understanding, compassion, heightened consciousness, and unconditional love. We all have what’s called a “pain-body,” a shadow part of us where all the negativity of a lifetime has built up a residue. When we heal the pain-body, we thrive.

5. Tell your inner critic where to go.

Your inner critic is that voice in your head forever cajoling you to be perfect as opposed to human. As you go to higher levels of who you are, be motivated by love of self as opposed to self-policing. Replace self-criticism with self-compassion. Let inspiration be your fuel rather than self-control. Give yourself a break from your inner judge. Refuse to give power to the bully within.

6. Step into your self-importance.

A healthy version of this much-maligned trait is critical if we are to do anything other than play small. Anyone who has accomplished anything of significance has placed importance upon themselves. It means prioritizing your desires, committing to yourself, and honoring your goals and intentions. It means taking yourself seriously. It means stepping into your full power, splendor, and majesty. It means calmly and humbly being the master of your destiny.

7. Hone your intuition.

Rely upon your sixth sense. It’s your most powerful inner resource. Tap into the divine intelligence and serve ably as your very own psychic. Become a powerful advisor to yourself. Your inner Knowing serves as your high beam headlights. With this additional illumination on life’s road, you can proceed with greater self-assurance, clarity, centeredness, and courage.

8. “Radically Relax” (aka MEDITATE).

“Letting go” on a daily basis is a game-changer. Just 15-minutes is medicine for an entire 24-hour window. A regular practice yields healing along with greater serenity, well-being, and confidence. Your anxiety fades away. Stress is replaced by wherewithal, the capacity to handle life’s demands with grace and aplomb. You grow more patient, less reactionary, and less easily triggered. You deepen your intuition and palpably feel your connection to source.

9. Take care of the temple that is your body.

Treat with awe and wonder the sacred vehicle that is ushering you through this journey called life. Your body is a miracle, without which, you are out of the game of life altogether. Lavish this extraordinary live machine of yours with gratitude for all its amazing functions, every last one of them designed to keep you surviving and thriving. Fuel your body with nutrition, physical movement, replenishing sleep, and pampering. Let your self-care practice be self-love in action.

10. Create a life you adore!

Turn the very life you’re living into a fulfilling, rewarding one you give thanks for every day. From right where you are, create a reality that uplifts and inspires you. Simply do the administration and make the needed tweaks. For when our life supports us at being at our best, we attract the circumstances we are wishing to attract. When we love our lives, we are magnetic for that great relationship, dream job, deep healing, or financial breakthrough.

11. Make the difference only you can make.

The world needs you. Of the billions of people on this planet, only you can offer what only you have to give. Connect to your passions, interests, and to the power of your natural inclination. Make a contribution to those around you accordingly. Moreover, simply being Y-O-U, at your best, will inspire everyone around you and as such serve as a powerful offering to the greater good.

Today’s article was written by Dr. Naomi Pabst and is shared from the following website:

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