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Living Bravely

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How to make courageous behavior a part of your life

It’s easy to talk about courage when we’re feeling pumped up and motivated, but when we come face to face with our biggest fears, it can suddenly become impossible to find that courage you were so confident about. How can you be courageous when fear keeps looming large? By implementing these seven habits into your life, you will make courageous, emotional resilient behavior a part of your life.

First off, get committed. “I’ll try,” is not a commitment. “I’m going to show up and make mistakes and keep showing up,” is a commitment.

Second habit: become aware of the things that don’t build courage. When you’re actively feeling stress, fear, or overwhelm, make a point of stopping to assess—how am I tempted to respond? Note down the response habits that don’t help and find the ones that do work.

Number 3: identify the fear-based patterns that get you stuck. Perfectionism, people-pleasing, pessimism, and self-sabotage are the common fear-based patterns that hook people. When you know what each of those patterns looks like, you’ll have an easier time noticing when you’re in them and consciously choosing to shift out of them.

Fourth habit: get into your body when the fear kicks up. Fear is primal—it’s in our body. That’s why you should use your body to deal with the fear, which you can do with practices such as yoga and running.

Five: listen without attachment. Rather than attack your fearful thoughts, listen to what the fear is saying about you.

Sixth habit: reframe your limiting stories. At any given moment we can use our known limitations as evidence that we “can’t,” or we can reframe them, deciding things such as, “Even if I can’t do this right now, I’m willing to practice until I figure it out.”

Last habit: reach out and create a community. Fear and self-doubt thrive in isolation, but in community, they diminish. For more details on how to make these habits a part of your life, have a look here. READ MORE

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The Art of Peace

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Why letting go of anger can be key to a long, healthy life

Of all the emotions linked to negative health conditions, a small new study points out that anger is the worst, potentially contributing to inflammation and chronic disease. The new research was borne from a theory developed by two of the study’s co-authors, psychologists Carsten Wrosch and Ute Kunzmann. The theory posits that all emotions — even negative ones — play an important, evolving role throughout a person’s life. Anger may motivate people to push through tough circumstances, for example, while sadness can kickstart the healing process after trauma. But when people get older and face age-related problems, like the deaths of loved ones and the onset of physical and cognitive decline, some negative emotions may take a toll on physical health.

Wrosch and Kunzmann analyzed data from the Montreal Aging and Health Study, which surveyed more than 200 adults ages 59 to 93 about their emotions three times over one week. People also reported their diagnosed health conditions and gave blood samples that researchers tested for markers of inflammation. When people ages 80 and older regularly felt anger, researchers saw a link to elevated levels of the inflammatory marker IL-6 — perhaps because anger can throw off stress hormone levels.

But researchers didn’t observe the same link between sadness and health issues, suggesting that anger plays a heightened role in our health. This also tells us that letting go of anger can be key for a long, healthy life. Of course, letting go of anger is no simple task, but there are a few ways to do it, such as through breathing exercises and yoga. READ MORE

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The Milk Revolution

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No more tossing away perfectly good milk: the ‘smart’ milk carton is on its way

Although many people throw milk away once it reaches its “best before” date, the fact is that the milk will still likely be good for several days after that date. In order to stop people from tossing perfectly good milk, scientists at Cornell University are designing a milk carton of the future.

Being developed through the university’s Milk Quality Improvement Program, the ‘smart’ carton will involve innovative technology that gives wholesalers, retailers and consumers accurate shelf life information, with the help of a QR code and a sensor. Using an app on their smartphone, customers and retailers will scan both the QR code and the sensor obtaining a precise expiration date for the milk. Not only would this keep consumers from needlessly wasting food and money by discarding perfectly good milk, but it would also allow retailers to move older milk off their shelves by lowering its price accordingly. READ MORE

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Guilt-free pizza?

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Little Caesars becomes the latest chain to put plant-based meat on the menu

The first time news broke out about a fast food chain offering menu items made with faux meat rather than real meat, the news was shocking and exciting. Now it seems it’s simply becoming the norm as yet another restaurant chain has announced that it will be adding plant-based meat to their menus.

Little Caesars, a national pizza chain, will soon be the first restaurant to sell a meat-free sausage, which was created by the company behind the plant-based Impossible Burger. The meat-free sausage is made of very similar ingredients to the company’s existing burger, and still relies on heme from soy plants for its meaty flavor. However, Impossible Foods says it’s removed the potato protein to give the sausage a more springy texture. Little Caesars has already started offering meat-free sausage as a pizza topping at 58 restaurants in the US.
If the initial pilot is successful, the sausage could be made available more widely by the end of the year.

For all of us, it may not be so spectacular that a pizza chain is selling plant-based meat, but it’s just another sign that the market for eco-friendly meat alternatives is on the up. READ MORE

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The Awesome Benefits of Strength Training

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Why everyone should do strength training at least once a week

While strength training exercises such as squats, pull-ups, and weight lifting can be absolutely grueling, there are a few amazing benefits that will make them worth your while…other than chiseled muscles.

First of all, strength training raises excess post oxygen consumption (EPOC). What this means is that it can raise your metabolism for up to 24 hours after your workout concludes. This change allows the body to burn fat more efficiently throughout the day while securing sustained energy. Additionally, lean muscle improves posture, sculpts the physique, and protects our bones.

Another big advantage that comes with strength training is that it can help you beat sugar cravings. Basically, strength training boosts the number of proteins that take glucose out of the blood and transport it into the skeletal muscle. This gives the muscles more energy and lowers overall blood-glucose levels. The body’s insulin response will be lowered, which limits rapid blood sugar spikes. Not only is this important for beating cravings, but it also keeps our bodies from holding on to unnecessary fat.

The last great benefit of strength training is that it reduces the negative effects that come with sitting so much. When we sit for long periods of time, we lose activation in our core and glutes. This leads to added pressure in places like the lower back. In order to avoid this issue, it is incredibly beneficial (and imperative) to strengthen these muscle groups—that way these muscles can support the body at all times, even in passive situations. If you’ve been avoiding strength training, hopefully, these added benefits will motivate you to start incorporating them into your workouts. READ MORE

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