Happy fall everyone!

Autumn is the season for “letting go” and we should follow the wisdom of nature and let go of the things, feelings and relationships we no longer need. As the tree knows when it is time to shed its leaves, imagine the “natural order” whispering in your ears and telling you the things you no longer need. Remember just as the tree doesn’t mourn its fallen leaves, be joyful that there is a space opening for new things and presence in your life.

Enjoy the articles below.

Namaste!

CAN’T SHAKE THE FEELING YOU’RE NOT ENOUGH? HERE’S WHY

By: Melli O’Brien

In today’s world, sadly, I think most of us feel that we are not enough. We believe our worth is conditional, so it needs to be constantly earned. When we operate from this paradigm much of our behavior can become driven by feelings of shame.

We get caught in striving to do more, be more, get more and achieve more because secretly we believe we are not measuring up yet. Living like this is tiring, stressful and unfulfilling. I know this firsthand as I lived like this for many years.

Why do we so often struggle to see and know directly that we are already enough?

WHY THE HUMAN MIND IS HARD-WIRED TO SEEK APPROVAL AND FIT IN

Here is the reason…our human minds have evolved over the last 150-200,000 years. Most of the time the human mind has been evolving it has been through our hunter gatherer ancestors and so although we may live in a different world today we still have minds that operate in much the same way as those caveman days.

 

Now our minds are capable of incredible things, but first and foremost its job is to keep you alive. It operates like a survival machine and in the hunter gatherer days fitting in with the group was also essential to survival—humans survived in groups but we didn’t last long alone. If you ended up getting kicked out of the group it wouldn’t be long before a predator, warring tribe or injury would get you. Our survival depended on having the approval of the rest of the tribe.

Because of this our mind is constantly assessing—am I fitting in, am I doing anything that could get me rejected, am I contributing enough, am I special, am I enough?

HOW APPROVAL-SEEKING HOLDS YOU BACK FROM BEING YOUR TRUE SELF

Our modern mind still constantly compares us to other people and looks for approval. The problem is that now we don’t live in tribes and through technology and media we are now comparing ourselves to a huge amount of people instead of just those in our tribe. When we are constantly scrolling through images of all these people who seem to be smarter than us, better looking, sexier, richer and more successful than us we may quickly conclude we are not enough and not worthy.

For some of us this can crush our self-confidence or trigger anxiety or depression. For others it can be the catalyst for endless striving—pushing our bodies and minds to the limits trying to meet the new impossible standards of what it means to be enough. Instead of being our true selves we try to be liked. Instead of doing what makes us happy we can easily spend our time trying to impress others.

In the words of Will Smith, “We spend money that we don’t have, on things we don’t need, to impress people who don’t care.”

UNDERSTANDING TRUE SELF-WORTH

Think of this aspect of your mind as being like an outdated piece of software. The feeling of not-enoughness is simply a bi-product of ancient conditioning. It’s not personal. It doesn’t have anything to do with your actual worth.

The truth is of course that each human being is inherently worthy. You are inherently worthy.

Before you ever do, get or achieve anything, you are worthy. In other words, you are born worthy. Of course you were. Your worth is not conditional on anything at all. You are an integral, significant part of this living interconnected miracle we call life. You already belong, you are already whole and you are more than enough. Nothing you ever do will add any more worthiness to you.

When you see and understand this mind pattern for what it is, just an old evolutionary mind strategy and not the truth of who you are—you begin to free yourself from its grip.

LETTING GO OF SELF-WORTH SEEKING AND EMBRACING AUTHENTICITY

Knowing this, here’s a question to ponder. What would you do differently with your time and your energy if you weren’t out there hustling for self-worth through people-pleasing, approval seeking and overachieving? How might you speak, act and relate differently if you operate from a place of enoughness?

You truly don’t need to go and earn your worth today. So instead, feel free to focus your energies on what truly brings meaning, purpose, fulfilment, genuine connection and love into your life. You already are, always were, and always will be, more than enough!

 

5 Ways to Slow Down … in Order

to Speed Up

By Tris Thorp

Have you ever wondered what your life could look like if you had more clarity, better focus, reduced stress, and a sense of purpose—all while having success in your career, meaningful relationships, and the time in your day to enjoy the things you love? Have you ever wondered how some people manage to have it all while you’re struggling to keep up and feeling exhausted at the end of your day? The answer is to slow down so that you can speed up.

Examples of Successful Slow Downs

Some of the world’s biggest influencers have shared how they slow down, take time for mindfulness-based practices, and follow a consistent daily routine. Steve Jobs, Barack Obama, and Richard Branson have all been known to hold highly productive walking meetings, where they get moving out in nature while talking through their business dealings. According to a Stanford University study, a person’s creative output increased by around 60 percent when they were walking. Imagine how having access to higher levels of creativity could enhance your performance in whatever area of life you wanted!

• Tim Ferriss, entrepreneur and author of the 4-Hour Work Week, has a routine of making his bed, meditating, exercising, and spending time journaling each morning before starting his daily work. Having a routine of mindfulness enables you to anchor into a state of awareness that results in higher levels of focus and follow-through. If you see distraction and chaos externally, you are sure to experience the same internally—and vice versa.
• Phil Jackson, former coach of the Los Angeles Lakers, would meditatewith his team of the NBA’s most elite players to focus the team’s mindset right before stepping onto the court. He knew the key to better focus, greater self-awareness, and more cognitive flexibility is in taking the time to meditate. His teams won 11 NBA championships following his lead—the most in NBA history. He taught his team that connecting more deeply inside enabled them to experience higher levels of productivity and success on the outside.
• Arianna Huffington, president and editor in chief of Huffington Post Media Group, has a daily practice of yoga, meditation, and contemplation. “Stress-reduction and mindfulness don’t just make us happier and healthier, they’re a proven competitive advantage for any business that wants one,” she wrote. “Happiness and productivity are not only related, they’re practically indistinguishable.”

Conditioned to Go, Go, Go

If so many of today’s icons have shown you the way, why is it so hard for you to follow suit? It begins with your beliefs. You are conditioned to believe that happiness comes from success. Society has taught you that to be successful, you need to be out in the world accomplishing, achieving, and acquiring during every moment of your waking day. Whether you learned it from your parents or your peers, this is likely a pattern you’re familiar with and it’s at the core of today’s epidemic of overwhelm, exhaustion, and burnout.

You’re convinced that there’s not enough time, money, support, or you to go around. In an effort to survive, you push harder, work longer, and take on more. In the end, you’re spinning and spinning yet nothing is being accomplished. When you get going too quickly, mistakes are made, you say things you don’t mean, and you make poor choices in terms of your health and well-being. The fallout from this can result in the loss of important relationships, physical illness, and a sense of being disconnected from yourself and your purpose.

Be Mindful

The American Psychological Association supports the practice of mindfulness meditation through proven benefits such as boosting memory, reduction of stress, and being less reactive. Taking downtime to get restful sleep, spend quality time with loved ones, and do things that bring you joy prove to be highly rewarding practices in business, within your interpersonal relationships, and for your overall health and well-being. Yet, you may believe you could—or should—be spending your time more productively.

When you understand the psychology of success and happiness, it’s clear that in order to be successful in any area of life, you must first tend to a daily routine of mindfulness. You must redirect your energy and attention inward to fuel your energy, mindset, emotions, and physical bodies. You need to slow things down, come back to your center, and become present to what is in this moment—right here, right now.

Here are five practices for helping you to slow down so that you can be more productive, more successful, and more purpose-based in your everyday life.

1. Get Restful Sleep

You may tend toward burning the midnight oil and waking up the next day feeling just as exhausted as when you passed out. The key to getting restful sleep is to have an evening “wind down” routine to disconnect you from the busyness of your day. Try turning off the television by 8 p.m., dimming the lights and running a hot bath, and doing some light reading or journaling. Using essential oils to calm your mind, playing some chill music, and getting to bed with lights out by 10:30 p.m. will help you ease into a nice slumber.

2. Rise Early

Set your alarm for somewhere between 5–6 a.m., wash the sleep away, and spend some quiet time setting intentions and steeping yourself in gratitude for all the gifts you have in your life. The early morning hours, before the rest of the world is awake, are some of the most peaceful hours in the day. Spend this time doing contemplative practices like prayer, envisioning your goals, and connecting more deeply with your purpose.

3. Meditate

Installing a practice of mindfulness meditation for a minimum of 20 minutes each day will help you develop and cultivate a greater level of self-awareness—both during your practice and in your daily life. Awareness is critical for getting out of your mind and into the present moment. Taking time to sit in stillness and silence each day connects you more deeply to who you truly are—outside of your positions and possessions—and shines a light on what’s truly important to you.

4. Get Physical Exercise

Regular exercise is great for both body and mind. Getting the body moving increases your circulation and does wonders for improving your mood, spiking energy levels, and even combating many common health issues. Getting a solid movement routine into your day also demonstrates to yourself that you are worth investing in and that your mental, emotional, and physical health are of paramount importance.

5. Spend Time in Nature

Can you remember a time when you just let yourself unplug and enjoy time in nature? Do you remember how it allowed you to settle into a place of total contentment and peace? Time in nature—whether it’s sitting out on your porch, watching a sunset, or taking a stroll through a park—can do wonders for your energy and mindset. Find time each day to connect with nature in whatever way you’re able, and begin to notice the calming effects it has on you throughout the rest of your day.

Remember that when you’re spinning out in life the fastest and most effective way to ground yourself and become present is to anchor into a tangible, physical practice. This will teach you to become a master at self-discipline and—before you know it—you’ll have taken back control of your life and be living in a place of harmony

How to Incorporate More Omega-3s Into Your Daily Diet

By Fran Benedict

You’ve probably heard a lot about omega fats and their importance, but what about their unique makeup is so special? Well, it turns out, they are not only special, but they are also essential. Why? Because your body can’t make them on its own so you must get them from the foods you eat. Let’s explore why these particular fats are critical for an optimal body and brain, and then let’s find ways to add more of them into your daily diet.

What Are Omega-3 Fats?

Omega-3 fats are a type of polyunsaturated fat, meaning they have two or more double bonds and rank among the top of healthy fats, especially the following three forms:

1. ALA or alpha-linolenic acid is found in most nutsand seeds and is especially rich in flaxseeds, hemp seeds, chia seeds, and walnuts. And—good news—you can also find omega-3s in vegetables—leafy green vegetables, that is. They are considered short-chain omega-3 fats.
2. EPA or eicosatetraenoic acid are found in both fresh and saltwater fishand considered long-chain omega-3 fats.
3. DHA docosahexaenoic acid is found in fish oil and red-brown algaeand is long-chain omega-3 fat as well.

Joel Fuhrman, MD, in his book Super Immunity, explains that the basic building block of omega-3 fats is alpha-linolenic acid (ALA). Researchers have found that people can convert short-chain omega-3 fats (ALA) from plant sources into long-chain omega-3 fats (EPA and DHA). Fish and fish oils are good sources of docosahexaenoic acid (DHA) and eicosatetraenoic acid (EPA). They are important for pregnant women, as they are vital for fetal development, including neuronal, retinal, and immune function states research published in Advances in Nutrition.

Research shows people have varying abilities converting ALA (plant sources of omega-3 fats) into DHA (fish and some algae sources of omega-3 fats). This issue raises the question as to whether you can achieve adequate amounts through a plant-based diet alone. According to a study published in The American Journal of Clinical Nutrition, some individuals who eat omega-3 in the form of ALA from greens, flax, and walnuts can achieve adequate levels of EPA and DHA, while others are not able to manufacture optimal amounts.

Why Are Omega-3 Fats Important?

Essential fatty acids, omega-3 (along with omega-6 polyunsaturated fatty acids), play a critical role in the development and functioning of the brain and central nervous system according to research published in Nutrition in Clinical Practice.

Over the past 150 years, there has been an unprecedented change in fat intake. Americans are consuming more pro-inflammatory refined, omega-6 oils including corn, soy, and safflower oils, which has replaced omega-3 fats from fish, wild game, and plants. This shift has resulted in adults not meeting the recommended levels and proper ratio of omega 6 to omega-3 fatty acid intake.

Mark Hyman, MD, author of The UltraMind Solution, explains the ratio of omega-6 to omega-3 fats has increased from 1:1 to 10:1 or 20:1 in diets, and how the effects of this change have been destructive to health. “A major disease of aging and the epidemic of ‘brain disorders’ is directly associated with this change in our diet.” He further reports that low levels of omega-3 fats are linked to everything from mental health issues such as depression and anxiety to learning disabilities, dementia, and other neurological diseases. “Our brains do not work without omega-3 fats. Period.”

Polyunsaturated omega-3 fatty acid benefits a multitude of health conditions. Below is additional research linked to backing these claims in support of upping the ante toward improving your omega-3 fat consumption. Research shows they affect your brain in the following ways:

• May reduce depression symptomsin younger individuals
• Alleviate symptoms of Alzheimer’s disease
• Lessen the effects of brain trauma

They also support the critical body functions by:

• Maintaining a healthy metabolism.
• Helping formulate the basic cell structure of cell membranes.
• Lowering the risk of various types of chronic diseases such as heart diseaseby preventing plaque build-up and also displaying protective effects against cancer.

What Are the Best Sources of Omega-3s?

Fish oil is an excellent source of omega-3 in the form of DHA and EPA.

With that said, there are plenty of plant-based sources to choose from to get your daily omega-3 supplement. Flaxseeds and hemp seeds have the highest concentration of this essential fat, according to Joel Furhman, MD, in his book Super Immunity. For people worried about mercury contamination from consuming fish, it’s important to note that fish get their omega-3 in the form of EPA and DHA from their source of food—phytoplankton. Additional options for omega-3 fats from the plant sources already mentioned including walnuts, hemp seeds, and chia seeds. And don’t forget that you can find omega-3s in various types of vegetables of the leafy green variety.

A concern about fish consumption is that it can accumulate environmental pollutants. The Environmental Protection Agency (EPA) warns consumers primarily of mercury toxicity and its impact on the central nervous system. The EPA and Food and Drug administration together offer good advice about eating fish if this raises concern. While DHA is a beneficial fat from fish, it’s important to choose fish that are low in mercury. A good rule of thumb: the smaller the size of the fish, the lower the mercury levels. The higher mercury levels are generally found in larger and older predatory fish and marine mammals according to the American Heart Association.

You can see how critical the consumption of omega-3s is for your overall body and brain and how they supplement your health. It’s important to note that you do not need lots of EPA and DHA, but issues can arise when people become deficient in these required fats.

Now, let’s put this information into practical use! Here are some easy ways to get more of these essential fats into your body daily.

Plant-Based Sources of Omega-3s

Flax Meal: Use Homemade Flax Meal on Your Meals/Snacks

Buy whole flaxseeds, keep them in your refrigerator, and grind half a cup at a time—using a coffee grinder or blender. In seed form, little of the omega-3 fat can be absorbed because the intact seed is tough to digest. By grinding the flaxseed, you help improve absorption.

A tablespoon a day will give you a good dose of omega-3s. Add to smoothies (it makes an excellent thickener!), oatmeal, salads, or cooked veggies. Use it as an egg replacement in baking—use one tablespoon of flax meal to 2.5 tablespoons of water. Mix and let rest for five minutes and use in place of one egg. Try flaxseed oil and add to salad dressings or even flax milk to make some delicious smoothies!

Purslane: Use Purslane, a Wild Green That Contains Omega-3 Fats

This slightly tart green is delicious added to soups and mixed into salads or stews.

Hemp Seeds: Add Hemp Seeds to Your Meals

Note: Use as a topping on yogurt, in smoothies, on salads, even sprinkled onto soups. Hemp milk is a great option as well!

Chia Seed: Try Chia Seed for a Change

Enjoy a delicious chia pudding for breakfast. Combine two cups of milk (for example, coconut milk) with 1/2 cup of chia seeds, one tablespoon of maple syrup, and one teaspoon of vanilla extract. Mix well and let sit in your fridge overnight.

Walnuts: Snack on Walnuts

One ounce of walnuts (about 14 shelled walnut halves) meets the 2002 dietary recommendation of the Food and Nutritional Board of National Academies Institute of Medicine for ALA.

Animal-Based Sources of Omega-3s

It’s best to consume fatty fish and other seafood that is wild and sustainably caught. Salmon is readily available fresh, and the others you can find canned as another convenient option too. High-quality fish are especially rich in omega-3 EPA and DHA. You can remember to pick up any of these five fish at the store by the SMASH acronym.

• Salmon (wild)
• Mackerel
• Anchovies
• Sardines
• Herring

Though fish is an excellent source for omega-3 fats, sustainable and humanely raised or harvested poultry and meat have higher levels of omega-3 fats as well. Additionally, chicken eggs from chickens consuming flaxseed or fish oil supplementation in their feed will supply you with omega-3 fats.

In Conclusion

The American Heart Association recommends eating fish at least twice a week—that is roughly 3.5 ounces cooked. In general, most health organizations agree 250–500 milligrams of EPA and DHA combined daily to support healthy individuals. However, because individual needs depend on body size, age, and type of omega-3; there is no exact answer. As you move forward in taking steps to increase your omega-3 fats, consult with your physician for quantities specific to you and your body’s needs.