Break the Habit of Overthinking

article c/o themindunleashed.com

Helpful ways to stop thinking and become present

One of the greatest addictions of humans, according to well known spiritual teacher and author Eckhart Tolle, is thinking. While it’s an addiction you won’t usually hear about, we all struggle with it. We can’t stop thinking. We find it difficult to let go of thoughts and this creates havoc in our lives as well as much confusion.
The author of The Power of Now, encourages us to become more aware of the present moment and to let go of the pseudo sense of self.

“I don’t like mindfulness, which implies your mind is full of things. To be present, first of all use the present moment. Presence is a space of no-thought and can be there in the background when thinking is happening.”

Here Eckhart Tolle shows us ways to drop the endless cycle of thinking.

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How To Tell If You Have Inflammation

How To Tell If You Have Inflammation + 5 Things To Do To Fix It: A Doctor Explains

Article c/o  Dr. Amy Shah for mindbodygreen.com

I still remember the day in medical school when I first understood the duality of the immune system. The same immune system that heals a wound from a car accident (or historically from an animal bite) is the same immune system that goes to the coronary artery of the heart and causes a heart attack. How can something be so good and then so bad?

It is now that I understand that the immune system has the power to do both—inflammation for good and inflammation that causes disease. So you might be wondering: Do you have inflammation in your body right now?

The answer is an unequivocal yes. The real question is: Do you have inflammation that chronic, low level, causing harm to your blood vessels, your muscles, or causing you to gain weight, for example?

If you have symptoms like headaches, bloating, joint pain, rashes, fatigue, weight gain, allergies, asthma, or mood issues—you are most likely inflamed. Sometimes inflammation can be "silent" or difficult to detect. The reason it is such a huge problem and why I'm telling you about it today is because it's the root cause of diseases like diabetes, heart disease, obesity, hypertension, and cancer.

Patients ask me all the time how to detect and calm their (bad) inflammation. My protocol is to first measure it with either a blood test, symptom store, or both. Then we go on to a host of solutions. Although it has to be personalized there are a few solutions that I have found immensely helpful in this arena. Here are just a handful!

1. Eat inflammation calming superfoods.

Food is the best lever for change in your inflammatory state. Eating more antioxidant- and polyphenol-rich foods can fight free radicals, which can calm inflammation. My favorite recommendations are green tea, and six to nine servings of green leafy vegetables like bok choy and cruciferous vegetables like broccoli and cauliflower. Also omega-3-rich seeds, nuts, and oils. Lastly, other superfoods for inflammation include garlic, ginger, turmeric, pepper, and blueberries.

2. Eliminate fructose, white sugar, and white flours.

Sugar and refined carbohydrates spark inflammation by deregulating glucose and insulin, leading to oxidative stress. In short, insulin resistance triggers the inflammation cascade. My recommendation to patients when starting out: Use stevia for sweetness and sprouted grains for an occasional bread fix.

3. Do Inflammation-lowering activity.

In the past I was a glutton for punishment when it came to exercise. No pain, no gain, right? Actually, not right. Pushing yourself to the limit every day plus living a stressful life outside of that lead to chronic inflammation. For patients who do participate in heavy exercise we make sure to build in long and deep rest days.

4. Consider adding adaptogens to your diet.

Adaptogen refers to a plant's ability to adapt to its environment, to survive, and to adapt to exterior stress.

Adaptogenic herbs—such as rhodiola, ashwaganda, ginseng, phosphytidyl serine, and maca—help strengthen and stabilize the body, thereby mollifying the impact of stress. Adaptogens also improve the entire body's resistance to stress (not just a particular organ or system) and create balance and harmony in the body, helping to reduce chronic inflammation.

Stress is one of the top aggravators of inflammation. Making time in your schedule to include exercise, meditation, yoga, and moments of mindfulness really do make a difference.

5. Sleep and mindfulness are the secrets keys to a stronger immune system and lower inflammation.

Lack of sleep makes the body ripe for infection, while getting adequate sleep has an anti-inflammatory effect. A study from the Emory University School of Medicine in Atlanta found that short sleep durations and poor sleep quality are associated with higher levels of inflammation markers. In fact, individuals who reported six or fewer hours of sleep a night had the highest levels of inflammatory hormones and changes in blood vessel function.

Mindfulness is the newest component of an anti-inflammatory plan (yet, ironically, it is ancient). We are now finding out through brand-new studies that the immune system is directly connected to the brain—therefore lowering inflammation can treat diseases like depression and anxiety. This also gives more credence to the fact that daily mindfulness/meditation is anti-inflammatory.

This is not exhaustive—I have many more things that I would recommend for you—this is just a place for you to start on your journey!

10 Quotes From A Sioux Native American Chief That Will Make You Question Everything About "Modern Culture"

Article c/o Wisdom Pills                                                      Image: Kirby Sattler

Luther Standing Bear was an Oglala Lakota Sioux Chief who, among a few rare others such as Charles Eastman, Black Elk and Gertrude Bonnin occupied the rift between the way of life of the Indigenous people of the Great Plains before, and during, the arrival and subsequent spread of the European pioneers. Raised in the traditions of his people until the age of eleven, he was then educated at the Carlisle Indian Industrial Boarding School of Pennsylvania, where he learned the English language and way of life. (Though a National Historical Landmark, Carlisle remains a place of controversy in Native circles.)

Like his above mentioned contemporaries, however, his native roots were deep, leaving him in the unique position of being a conduit between cultures. Though his movement through the white man’s world was not without “success” — he had numerous movie roles in Hollywood — his enduring legacy was the protection of the way of life of his people. By the time of his death he had published 4 books and had become a leader at the forefront of the progressive movement aimed at preserving Native American heritage and sovereignty, coming to be known as a strong voice in the education of the white man as to the Native American way of life. Here, then, are 10 quotes from the great Sioux Indian Chief known as Standing Bear that will be sure to disturb much of what you think you know about “modern” culture.

• Praise, flattery, exaggerated manners and fine, high-sounding words were no part of Lakota politeness. Excessive manners were put down as insincere, and the constant talker was considered rude and thoughtless. Conversation was never begun at once, or in a hurried manner.

• Children were taught that true politeness was to be defined in actions rather than in words. They were never allowed to pass between the fire and the older person or a visitor, to speak while others were speaking, or to make fun of a crippled or disfigured person. If a child thoughtlessly tried to do so, a parent, in a quiet voice, immediately set him right.

• Silence was meaningful with the Lakota, and his granting a space of silence before talking was done in the practice of true politeness and regardful of the rule that ‘thought comes before speech.’…and in the midst of sorrow, sickness, death or misfortune of any kind, and in the presence of the notable and great, silence was the mark of respect… strict observance of this tenet of good behavior was the reason, no doubt, for his being given the false characterization by the white man of being a stoic. He has been judged to be dumb, stupid, indifferent, and unfeeling.

• We did not think of the great open plains, the beautiful rolling hills, the winding streams with tangled growth, as ‘wild’. Only to the white man was nature a ‘wilderness’ and only to him was it ‘infested’ with ‘wild’ animals and ‘savage’ people. To us it was tame. Earth was bountiful and we were surrounded with the blessings of the Great Mystery.

• Kinship with all creatures of the earth, sky and water was a real and active principle. In the animal and bird world there existed a brotherly feeling that kept the Lakota safe among them. And so close did some of the Lakotas come to their feathered and furred friends that in true brotherhood they spoke a common tongue.

• This concept of life and its relations was humanizing and gave to the Lakota an abiding love. It filled his being with the joy and mystery of living; it gave him reverence for all life; it made a place for all things in the scheme of existence with equal importance to all.

• It was good for the skin to touch the earth, and the old people liked to remove their moccasins and walk with bare feet on the sacred earth… the old Indian still sits upon the earth instead of propping himself up and away from its life giving forces. For him, to sit or lie upon the ground is to be able to think more deeply and to feel more keenly. He can see more clearly into the mysteries of life and come closer in kinship to other lives about him.

• Everything was possessed of personality, only differing from us in form. Knowledge was inherent in all things. The world was a library and its books were the stones, leaves, grass, brooks, and the birds and animals that shared, alike with us, the storms and blessings of earth. We learned to do what only the student of nature learns, and that was to feel beauty. We never railed at the storms, the furious winds, and the biting frosts and snows. To do so intensified human futility, so whatever came we adjusted ourselves, by more effort and energy if necessary, but without complaint.

• …the old Lakota was wise. He knew that a man’s heart, away from nature, becomes hard; he knew that lack of respect for growing, living things soon led to lack of respect for humans, too. So he kept his children close to nature’s softening influence.

• Civilization has been thrust upon me… and it has not added one whit to my love for truth, honesty, and generosity.

Find more great articles at www.transcendct.com

Maslow’s Hierarchy of Needs

Article c/o theageofenlightment.net

Maslow’s Hierarchy of Needs Has A Secret Unpublished Layer On Top That Changes EVERYTHING!

Up until now, we knew about the 5 steps in the “Hierarchy of Needs”. But there is a 6th secret layer, on top of all the others, that was never published. It makes things so much clearer about our role in life! (and no, it’s not “Internet Connection”)

The first level are “Physical Needs” like air, water, food, warmth…  and if those are not met everything else falls off.

The second level is “Safety” meaning that, after we make sure we’ve acquired our basic needs, we seek security of our body, of resources, property, morality, family, health… after these are met we climb to the third level.

The third level is “Belonging”. We seek to belong, we crave for friendship, love, intimacy, sense of connection with others. After we establish belonging, the center point of our motivational drive climbs one level higher.

The fourth level is “Self Esteem”. We seek achievement in various areas of the community, we crave for confidence and respect. This is where most people get stuck, driven by their egoic nature, forever trying to satisfy their need for respect like filling up a black hole. The ones who manage to establish a solid structure of self esteem inside themselves, ascend to the next level.

The fifth level is “Self Actualization” and most people consider it to be the highest layer. After establishing a solid structure of basic needs, safety, belonging and self esteem, we seek to find ‘Who we really are?’. We dive deep into our self and hunt for our truth. We seek creativity, spontaneity, we have lack of prejudices and we accept the facts of the world as they are. We try to know ourselves, to master ourselves, to elevate ourselves.

For many years people believed that that’s it. That’s where the hierarchy ends. But they were wrong!

Abraham Maslow had another piece of this puzzle that he never made public. He passed away before publishing the complete “Hierarchy Of Needs” which had 6 levels.

Without further ado, the sixth step is “Self Transcendence”

Not an elevation of the self, but a subverting of it.

This takes us to different perspectives on human psychology itself. Achieving self actualization means resting comfortably inside the boundaries of human psychology, accomplishing what is knowable and testable, while self transcendence means pushing beyond them.

Whether through spiritual meditation, self denial, or more recently through technological means, challenging the definition of consciousness to expand into new areas of knowledge, beyond self knowledge, may be the ultimate stage of human development.

Transcending oneself is similar to what advanced meditators tend to describe. When they reach that ascended state they report being ‘everything and nothing at the same time’. This is one way to go with this.

Another, more technological path toward self transcendence is the singularity, an event in which human biology and computers become one. This is an opportunity to literally overcome our present physical limitations.

Overcoming the narrow confines of the self may be as simple as giving yourself over to others: their dreams, their goals, their passions. And by doing so, you become one with them.

Whichever way we choose, it seems that our journey doesn’t end with ‘knowing thyself’ but there is a lot more to embark toward.

After we discover our truth, we need to transcend with it. We are like a source for this unique essence. We pour our purpose into The Universe and we need to find ways to transcend without neglecting it.

However, what awaits us then, is as mysterious as The Universe and its vastness.

Find more great articles at www.transcendct.com

The Autumn Smoothie

What better way to glide easily into the next season than combining fruit from the tropics with the colors of fall?


The Turmeric Smoothie   

Used for over 2500 years in India, Turmeric has had a notable reputation in the culinary world for being the elite source of curcumin, an anti-inflammatory, antioxidant, anti-tumor, antibacterial, and antiviral agent. 

A relative of the ginger plant, this spice and medicinal herb, commonly used in many sweet and savory dishes, also helps flush out dietary carcinogens, boosts liver detox and treats depression.

Enjoy this delicious smoothie and the multiple benefits of turmeric.

Recipe:

-1 cup hemp or coconut milk
-1/2 cup frozen pineapple or mango chunks
-1 fresh banana
-1 tablespoon coconut oil
-1/2 teaspoon turmeric (can be increased to 1 tsp)
-1/2 teaspoon cinnamon
-1/2 teaspoon ginger
-1 teaspoon chia seeds
-1 teaspoon maca (optional)
Process these ingredients in a blender until smooth

The Myth of "Normal"

There is no normal...let's learn how to live with our differences and support each other instead of judging

Dr. Gabor Maté on the Myth of “Normal” in Psychological Disorders. He explains how mental distress and pathology exists in a continuum and are largely a result of a materialist culture that rigidly “idealize individuality and ignores emotional needs,” prioritizing objects over people and well being.

http://crazywisefilm.com/

Exercise Is ADHD Medication

Article c/o theatlantic.com



Physical movement improves mental focus, memory, and cognitive flexibility; new research shows just how critical it is to academic performance.


Mental exercises to build (or rebuild) attention span have shown promise recently as adjuncts or alternatives to amphetamines in addressing symptoms common to Attention Deficit Hyperactivity Disorder (ADHD). Building cognitive control, to be better able to focus on just one thing, or single-task, might involve regular practice with a specialized video game that reinforces "top-down" cognitive modulation, as was the case in a popular paper in Nature last year. Cool but still notional. More insipid but also more clearly critical to addressing what's being called the ADHD epidemic is plain old physical activity.

This morning the medical journal Pediatrics published research that found kids who took part in a regular physical activity program showed important enhancement of cognitive performance and brain function. The findings, according to University of Illinois professor Charles Hillman and colleagues, "demonstrate a causal effect of a physical program on executive control, and provide support for physical activity for improving childhood cognition and brain health." If it seems odd that this is something that still needs support, that's because it is odd, yes. Physical activity is clearly a high, high-yield investment for all kids, but especially those attentive or hyperactive. This brand of research is still published and written about as though it were a novel finding, in part because exercise programs for kids remain underfunded and underprioritized in many school curricula, even though exercise is clearly integral to maximizing the utility of time spent in class.

The improvements in this case came in executive control, which consists of inhibition (resisting distraction, maintaining focus), working memory, and cognitive flexibility (switching between tasks). The images above show the brain activity in the group of kids who did the program as opposed to the group that didn't. It's the kind of difference that's so dramatic it's a little unsettling. The study only lasted nine months, but when you're only seven years old, nine months is a long time to be sitting in class with a blue head.

It may potentially be advisable to consider possibly implementing more exercise opportunities for kids.

Earlier this month, another study found that a 12-week exercise program improved math and reading test scores in all kids, but especially in those with signs of ADHD. (Executive functioning is impaired in ADHD, and tied to performance in math and reading.) Lead researcher Alan Smith, chair of the department of kinesiology at Michigan State, went out on no limb at all in a press statement at the time, saying, "Early studies suggest that physical activity can have a positive effect on children who suffer from ADHD."

Last year a very similar study in the Journal of Attention Disorders found that just 26 minutes of daily physical activity for eight weeks significantly allayed ADHD symptoms in grade-school kids. The modest conclusion of the study was that "physical activity shows promise for addressing ADHD symptoms in young children." The researchers went on to write that this finding should be "carefully explored with further studies."

"If physical activity is established as an effective intervention for ADHD," they continued, "it will also be important to address possible complementary effects of physical activity and existing treatment strategies ..." Which is a kind of phenomenal degree of reservation compared to the haste with which millions of kids have been introduced to amphetamines and other stimulants to address said ADHD. The number of prescriptions increased from 34.8 to 48.4 million between 2007 and 2011 alone. The pharmaceutical market around the disorder has grown to several billion dollars in recent years while school exercise initiatives have enjoyed no such spoils of entrepreneurialism. But, you know, once there is more research, it may potentially be advisable to consider possibly implementing more exercise opportunities for kids.

Over all, the pandemic of physical inactivity, as Hillman and colleagues put it in their Pediatrics journal article today, is "a serious threat to global health" responsible for around 10 percent of premature deaths from noncommincable diseases. But it clearly manifests in ways more subtle than deaths, including scholastic performance, which we're continuously learning. I talked last week with Paul Nystedt, an associate professor of economics and finance at Jönköping University in Sweden, who just published a multi-country study that found that obese teenagers go on to earn 18 percent less money as adults than their peers, even if they are no longer obese. He believes that's most likely because of the adversity that obese kids experience from classmates and teachers, which leads to both cognitive and noncognitive disparities between obese and non-obese kids. Because obese children are more likely to come from low-income homes to begin with, that only perpetuates wealth gaps and stifles mobility. Nystedt and his coauthors conclude, "The rapid increase in childhood and adolescent obesity could have long-lasting effects on the economic growth and productivity of nations."

John Ratey, an associate professor of psychiatry at Harvard, suggests that people think of exercise as medication for ADHD. Even very light physical activity improves mood and cognitive performance by triggering the brain to release dopamine and serotonin, similar to the way that stimulant medications like Adderall do. In a 2012 TED talk, Ratey argued that physical exercise "is really for our brains." He likened it to taking "a little bit of Prozac and a little bit of Ritalin." As a rule, I say never trust anyone who has given a TED talk. But maybe in this case that's a constructive way to think about moving one's body. But not the inverse, where taking Ritalin counts as exercise.

Find more great articles at www.transcendct.com