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Find a Better Version of Yourself or You’ll Hate Yourself Later

Find a Better Version of Yourself or You’ll Hate Yourself Later

Do you ever get the feeling that the spiritual version of yourself is fighting with the material version of yourself?

The bigger the gap between who you are and what you want, the more anxiety, angst, and stress you will feel. How can you close the gap between the two in order to live the highest version of yourself?

The reason this gap occurs is because your values are something you can’t physically touch—you can’t hold them in your hand. You can only experience them through experience, participation, and pursuit. The material goals we chase are much easier not only for us to see and feel, but for others to see and feel as well. This makes them more real to us and much more desirable.

Have you ever really taken time out to not only ask yourself questions like this, but to actually answer them? Questions such as:

  • What do I want to be?
  • Who do I want to be?
  • What is important to me?
  • What really matters to me in my life?

Think about this for a second. What happened the last time you didn’t achieved a goal set for yourself? You might have been upset for a little bit. Now think about the last time you went against a personal value you set for yourself: maybe you were dishonest and lied to someone close to you, stole something, or lashed out at someone. I bet that felt much worse than the former.

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So how can you close the gap between your values and your goals and make them work together to create a better version of yourself?

Consistency first, intensity second

It’s easy to attack the things you want most in life like a bat outta hell. Maybe you want to lose 20 pounds this month so you decide to hit the gym 7 days a week, run 5 miles a day, and eat nothing but chicken and broccoli. The next thing you know, you’re a week in, you’re exhausted, grumpy, and your entire body aches because you haven’t been active in years.

Slow down a bit. I’m a big believer in attacking life with some serious gusto but most things are not going to happen overnight. Set yourself up for success by creating a plan that you can maintain over the long haul.

Make sure that your plan of attack is something you can actively participate in each day. Create tiny wins for yourself everyday to build confidence and momentum. If you desire to write a book commit to writing a 1,000 words per day as opposed to the whole dang thing.

What are some ways you can start and end your day that can help you keep up the momentum? You may find that your daily practices might not even be related to what you are trying to achieve. Personally, if I start my day with exercise, meditation, and some reading I feel accomplished already. I find that I have much more energy and enthusiasm to tackle the rest of the day.

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Accept the ups and downs

There’s a great saying in The Book of Understanding: Creating your own path to freedom.

“…He is ready to destroy the roses just to avoid the thorns.”

Every path to ecstasy has an alternative path to agony. Don’t avoid being the person you truly are because the other side of the path might be difficult; accept that the road will be difficult, but have confidence that you can with stand it. Look back to past experience where you have overcome difficult situations, and use those as markers of what you are truly capable of.

Practice difficult situations. Get use to being comfortable with the uncomfortable. Participate in regular personal challenges that get you outside of your comfort zone and force you to see and experience new things, such as:

  • Cold showers
  • Eating lunch with a stranger
  • Dancing in the middle of a crowded place

It’s not always one thing versus another

It’s not always good versus bad, you against the world, dark chocolate versus milk chocolate. Those are simply definitions we give to circumstances in order to create less anxiety for ourselves. When we don’t understand something or are confused, we experience anxiety and stress. The easiest thing to do when faced with anxiety, and the best response to it is do define it so you can try to give it meaning as quickly has possible.

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There are a million and one ways to interpret a situation, circumstance, or event. Focus on your response to the situation whether it is good, bad, or somewhere in between. What is your next step? What can you do this moment that is in line with the the person you want to be, and builds momentum in the direction you want to go?

You can’t always control the outcome of a situation, but you can always control your response.

When things aren’t going right, it’s a wake-up call

Sometimes it can feel like nothing is going right. Take this as a wake-up call that your not living and making decisions based on your values and what is most important to you. This is gut check time: ask yourself what you’re doing and what decisions you’re making consistently that have been leading to these outcomes.

Avoid placing blame on others or circumstances—where you are and who you are right now is a collection of the decisions, choices, and habits that you display on a daily basis.

Be responsible, but not in the traditional sense

When I hear the word “responsible”, I think of things I have to be doing, but the truth is no-one has to do anything. You always have a choice. Sometimes that choice is more difficult to make than others, but you always have it. In Latin, to be “responsible” means to promise something in return for something else. Promise yourself to live a life guided by the things that are most important to you—your values, whatever they may be.

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Take time out to define what your values are and promise to live everyday by them in return for your happiness. In the same way that we need air and water to survive, we need personal growth to avoid frustration. It is inherent in us as humans to want to be more, achieve more, do more, and learn more. Don’t fight the desire—embrace it—and do so in a manner that is aligned with your highest self.

 

 

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Justin Miller

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12 Best Brain Foods that Improve Memory

12 Best Brain Foods that Improve Memory

Nutrition plays a vital role in brain function and staying sharp into the golden years. Personally, my husband is going through medical school, which is like a daily mental marathon. Like any good wife, I am always looking for things that will boost his memory fortitude so he does his best in school.

But you don’t have to be a med student to appreciate better brainiac brilliance. If you combine certain foods with good hydration, proper sleep and exercise, you may just rival Einstein and have a great memory in no time.

I’m going to reveal the list of foods coming out of the kitchen that can improve your memory and make you smarter.

Here are 12 best brain foods that improve memory:

1. Nuts

The American Journal of Epidemiology published a study linking higher intakes of vitamin E with the prevention on cognitive decline.[1]

Nuts like walnuts and almonds (along with other great foods like avocados) are a great source of vitamin E.

Cashews and sunflower seeds also contain an amino acid that reduces stress by boosting serotonin levels.

Walnuts even resemble the brain, just in case you forget the correlation, and are a great source of omega 3 fatty acids, which also improve your mental magnitude.

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2. Blueberries

Shown in studies at Tuffs University to benefit both short-term memory and coordination, blueberries pack quite a punch in a tiny blue package.[2]

When compared to other fruits and veggies, blueberries were found to have the highest amount of antioxidants (especially flavonoids), but strawberries, raspberries, and blackberries are also full of brain benefits.

3. Tomatoes

Tomatoes are packed full of the antioxidant lycopene, which has shown to help protect against free-radical damage most notably seen in dementia patients.

4. Broccoli

While all green veggies are important and rich in antioxidants and vitamin C, broccoli is a superfood even among these healthy choices.

Since your brain uses so much fuel (it’s only 3% of your body weight but uses up to 17% of your energy), it is more vulnerable to free-radical damage and antioxidants help eliminate this threat.

Broccoli is packed full of antioxidants, is well-known as a powerful cancer fighter and is also full of vitamin K, which is known to enhance cognitive function.

5. Foods Rich in Essential Fatty Acids

Your brain is the fattest organ (not counting the skin) in the human body, and is composed of 60% fat. That means that your brain needs essential fatty acids like DHA and EPA to repair and build up synapses associated with memory.

The body does not naturally produce essential fatty acids so we must get them in our diet.

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Eggs, flax, and oily fish like salmon, sardines, mackerel and herring are great natural sources of these powerful fatty acids. Eggs also contain choline, which is a necessary building block for the neurotransmitter acetylcholine, to help you recall information and concentrate.

6. Soy

Soy, along with many other whole foods mentioned here, are full of proteins that trigger neurotransmitters associated with memory.

Soy protein isolate is a concentrated form of the protein that can be found in powder, liquid, or supplement form.

Soy is valuable for improving memory and mental flexibility, so pour soy milk over your cereal and enjoy the benefits.

7. Dark chocolate

When it comes to chocolate, the darker the better. Try to aim for at least 70% cocoa. This yummy desert is rich in flavanol antioxidants which increase blood flow to the brain and shield brain cells from aging.

Take a look at this article if you want to know more benefits of dark chocolate:

15 Surprising and Science-Backed Health Effects of Dark Chocolate

8. Foods Rich in Vitamins: B vitamins, Folic Acid, Iron

Some great foods to obtain brain-boosting B vitamins, folic acid and iron are kale, chard, spinach and other dark leafy greens.

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B6, B12 and folic acid can reduce levels of homocysteine in the blood. Homocysteine increases are found in patients with cognitive impairment like Alzheimer’s, and high risk of stroke.

Studies showed when a group of elderly patients with mild cognitive impairment were given high doses of B6, B12, and folic acid, there was significant reduction in brain shrinkage compared to a similar placebo group.[3]

Other sources of B vitamins are liver, eggs, soybeans, lentils and green beans. Iron also helps accelerate brain function by carrying oxygen. If your brain doesn’t get enough oxygen, it can slow down and people can experience difficulty concentrating, diminished intellect, and a shorter attention span.

To get more iron in your diet, eat lean meats, beans, and iron-fortified cereals. Vitamin C helps in iron absorption, so don’t forget the fruits!

9. Foods Rich in Zinc

Zinc has constantly demonstrated its importance as a powerful nutrient in memory building and thinking. This mineral regulates communications between neurons and the hippocampus.

Zinc is deposited within nerve cells, with the highest concentrations found in the hippocampus, the part of the brain responsible for higher learning function and memory.

Some great sources of zinc are pumpkin seeds, liver, nuts, and peas.

10. Gingko biloba

This herb has been utilized for centuries in eastern culture and is best known for its memory boosting brawn.

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It can increase blood flow in the brain by dilating vessels, increasing oxygen supply and removing free radicals.

However, don’t expect results overnight: this may take a few weeks to build up in your system before you see improvements.

11. Green and black tea

Studies have shown that both green and black tea prevent the breakdown of acetylcholine—a key chemical involved in memory and lacking in Alzheimer’s patients.

Both teas appear to have the same affect on Alzheimer’s disease as many drugs utilized to combat the illness, but green tea wins out as its affects last a full week versus black tea which only lasts the day.

Find out more about green tea here:

11 Health Benefits of Green Tea (+ How to Drink It for Maximum Benefits)

12. Sage and Rosemary

Both of these powerful herbs have been shown to increase memory and mental clarity, and alleviate mental fatigue in studies.

Try to enjoy these savory herbs in your favorite dishes.

When it comes to mental magnitude, eating smart can really make you smarter. Try to implement more of these readily available nutrients and see just how brainy you can be!

Featured photo credit: Pexels via pexels.com

Reference

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