07-30-14 – Wednesday

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I seem to be back on track again. Morning glucose reading is the same as yesterday at 122, but my body weight again is dropping. I should again see my glucose readings drop below 100 soon. These crazy cycles can get to be confusing at times, making wonder if I am doing the right thing. When I started this mission I knew I was doing the right thing. I knew it in my heart. So, when I get these thoughts I simply brush them aside and just “Keep on Keeping on”. I cannot correct the damage I have done over night when I took so many years to create that damage. Each day I get just a little bit healthier and as long as I keep on doing the same things I do each day I know someday I will get to the point where I am the best I can be. Everything happens in the natural time, the time that governs both the earth and stars. The bottom line is that everything is just about today. Right here and right now. It is all about being the best you can be right now. This means that today will simply be.

3:30 AM – Blood Sugar – 122
4:15 AM – Treadmill – Distance- 4.29, Time- 1hr 4min, Calories- 555.6, Weight- 172.8
6:30 AM – Breakfast – 2 Eggs
6:40 AM – Meds
9:30 AM – Snack – Banana, Protein Bar
12:30 PM – Lunch – Salmon, Salad
3:30 PM – Snack – Protein Bar
6:30 PM – Dinner – Pot Roast, Broccoli
6:40 PM – Meds
7:30 PM – Snack – Protein Bar

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Quadrupling Breast Cancer Survival

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Quadrupling Breast Cancer Survival

July 29, 2014 by Michael Greger M.D. in News with 1 Comment

Half a million Americans are expected to die this year from cancer, equal to five jumbo jets crashing every day. The number of Americans who die from cancer each year is more than all those who have died in all U.S. wars combined. And this happens every single year.

After a cancer diagnosis people tend to clean up their diets. About a third to a half of breast cancer patients, for example, make healthy dietary changes following diagnosis, such as increasing fruit and vegetable consumption and decreasing meat, fat, and sugar intakes. Does it actually help that late in the game? Well, the Women’s Healthy Eating and Living Study was undertaken in a few thousand breast cancer survivors to determine if a plant-based, low-fat, high-fiber diet could influence breast cancer recurrence rates and survival.

Previously they famously reported that simple changes — five or more servings of fruits and veggies a day and just walking 30 minutes a day six days a week — were associated with a significant survival advantage, cutting the risk of death nearly in half. Note: it was fruits and veggies and exercise. In the video, Breast Cancer Survival Vegetable, you can see the proportion of women with breast cancer surviving nine years in the study if they had low fruit and vegetable consumption and low physical activity, compared to those high in one and low in the other, compared to the survival curve of those high in both. And it worked just as well in women with estrogen receptor negative tumors, which normally have twice the mortality — unless women eat those few fruits and veggies and take a few strolls.

Imagine, for a second, you or a loved one has just been diagnosed with breast cancer. Imagine sitting in that chair, in the doctor’s office, as your doctor gives you the news. But, she says, there’s a new experimental treatment that can cut your chances of dying in the next few years from 16 percent down to just 4 percent. To quadruple their survival rate, many women would re-mortgage their homes to fly to some quack clinic in Mexico and would lose all their hair to chemo, but most, apparently, couldn’t stand the thought of eating broccoli.

The Women’s Healthy Eating and Living Study found that while fruits and vegetables in general may be good, cruciferous vegetables may be better. For women on tamoxifen, for example, women who consumed one of their five daily servings of fruits and veggies as broccoli, cauliflower, collards, cabbage, or kale had their risk of cancer recurrence cut in half.

I recommend that all women with breast cancer eat broccoli sprouts. See my 8-part video series:

  1. DNA Protection from Broccoli 2. Sulforaphane: From Broccoli to Breast 3. Broccoli Versus Breast Cancer Stem Cells 4. Liver Toxicity Due to Broccoli Juice? 5. How Much Broccoli Is Too Much? 6. The Best Detox 7. Sometimes the Enzyme Myth Is True 8. Biggest Nutrition Bang for Your Buck

They may also help out with other cancers (Lung Cancer Metastases and Broccoli and Raw Broccoli and Bladder Cancer Survival).

For more on breast cancer survival, see:

What’s even better is preventing breast cancer in the first place. Here are the 10 latest videos, but there are 81 other videos on breast cancer:

Some of this video may sound familiar — I included it in my 2013 live presentation, which you can watch here.

-Michael Greger, M.D.

PS: If you haven’t yet, you can subscribe to my free videos here and watch my live year-in-review presentation Uprooting the Leading Causes of Death.

Image Credit: Kris A / Flickr

Posted in Health, vegan, Vegetarian | Tagged , , , , | 4 Comments

07-29-14 – Tuesday

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Today is an arms exercise day and I have to admit that it is one of my favorites. The hard work I do today always pays off. All I have to do is look down to see how much larger and more cut my arms are getting. When I wear a T-shirt I can not only see, but also feel the work I put in. As I am pulling up that last rep and my body is shaking as my bicep uses all it’s might and the blood rushes from my body to my arms and my skin is turning red, I think to myself, “Yea, this is how it is done”. Ripping and tearing the bicep from deep within to create small injuries that could take up to a week to repair. Each time the body repairs this muscle it increases in both size and strength. I am just killing it today.

4:00 AM – Blood Sugar – 122, Weight- 174.0
4:15 AM – Bowflex – Arms
Bicep Curl – 90/90- 18, 15, 16
Hammer Curl – 60/60- 14, 17, 15
Reverse Curl – (Skipped due to time)
Tricep Pulldown – 80/80- 17, 20, 15
Dips – 155/155- 30, 23, 15
6:30 AM – Breakfast – 2 Eggs
6:40 AM – Meds – Metformin 1000 mg
9:30 AM – Snack – Protein Bar
12:30 PM – Lunch – Steak Burrito
3:30 PM – Snack – Protein Bar
6:30 PM – Dinner – Fish, Zucchini
6:40 PM – Meds – Metformin 1000 mg
7:30 PM – Snack – Protein Bar

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07-28-14 – Monday

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As I gaze into the mirror this morning and look at my naked body I notice that while my muscles are increasing in size, as I burn fat they appear smaller. Then I think about a piece of meat. Not only is there fat on the outside of the flesh, but also running through every part of it. This fat is there to store energy for the muscle when needed. So as fat is burned, the overall size of the muscle itself appears smaller. This wants to make me work that muscle even harder on the next workout.

So today I am seeing signs of progress. Blood Sugar is slowly coming down along with the body weight. As a precaution I have increased my medication to 2000 mg of metformin daily. I may keep it this way until I start seeing my morning glucose reading back in the 80’s again. This balancing act I do, I believe is what will keep me alive and healthy way into my 90’s.

4:00 AM – Blood Sugar – 128
4:30 AM – Treadmill- Distance- 3.15, Time- 46:23, Calories- 407.9, Weight- 173.6
6:30 AM – Breakfast – Eggs
6:40 AM – Meds
9:30 AM – Snack – Protein Bar
12:30 PM – Lunch – Soup and Salad
3:30 PM – Snack – Protein Bar
6:30 PM – Dinner – 1 Slice Pizza
6:40 PM – Meds

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07-26-14 – Sunday

Day two, back on the treadmill went well. No problems in the heal at all. It is good to see my weight starting to drop and look forward to seeing my blood sugar getting down in a normal range. I am in a high level of energy today. After doing cardio and a little rest, I went right into Beast Mode with back exercises.

5:00 AM – Blood Sugar – 134
6:00 AM – Treadmill- Distance-4.67, Time- 1hr 6min, Calories- 627.5, Weight- 174.6
7:30 AM – Bowflex – Back
Rows – 155/155- 20, 18, 20
Pulldowns – 20, 21, 20
10:00 AM – Breakfast – Bacon and Eggs
10:15 AM – Meds
6:00 PM – Dinner – Roast Beast, Corn, Peas
6:15 PM – Meds

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07-26-14 – Saturday – Back on the Treadmill and it feels Oh, So Good.

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I feels so good to be back on the treadmill this morning. I took it easy and only increased the incline to 1%. At the present time my heal feels fine and I believe that it will stay this way. I don’t think the injury was caused by the treadmill, I think it was the high level squats I did without proper stretching. In a few days I should see my morning glucose numbers go down, along with my weight.

5:00 AM – Blood Sugar – 140
6:00 AM – Treadmill – Distance- 4.51, Time- 1hr 6min, Calories- 557.4, Weight- 175.0
7:00 AM – Bowflex – Shoulders
Shoulder Press – 130/130- 12, 12, 12
Reverse Fly’s- 50/50- 12, 12, 12
Front Raises – 40/40- 15, 15, 20
Side Raises – 40/40- 10, 10, 10
Shrugs – 155/155- 16, 15, 14
11:00 AM – Brunch – BLT
11:10 AM – Meds
3:00 PM – Lunch – Spanacopia
8:00 PM – Dinner – Fish, Salad
8:15 PM – Meds

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Best Workout Programs for Type 2 Diabetics Last Updated: Jan 16, 2014 | By Joanna Polisena

Best Workout Programs for Type 2 Diabetics

Last Updated: Jan 16, 2014 | By Joanna Polisena

Best Workout Programs for Type 2 Diabetics
Ten minutes of moderately-paced jumping jacks works toward your 30-minute daily aerobics goal. Photo Credit Jupiterimages/Stockbyte/Getty Images

The American Diabetes Association recommends incorporating both aerobic and weight training exercise for managing Type 2 diabetes. (Reference 1) Diabetics benefit from resulting weight loss, muscle strength and improved general health from engaging in fun activities. (Reference 2) There’s no reason to skip a workout because it feels like work.

Aerobics

Best Workout Programs for Type 2 Diabetics
Losing weight is one of the most important things you can do to manage your Type 2 diabetes. Photo Credit Bine Å edivy/iStock/Getty Images

Losing weight is one of the best things you can do to manage your Type 2 diabetes. Specifically, burning body fat increases your body’s ability to use blood sugar by increasing insulin sensitivity. Aerobic exercise is the best way to burn body fat, according to Duke Medicine researchers. (Reference 2) The easiest aerobic exercise is walking — just you, your shoes and a scenic trail. You can also try dancing, riding a bike, skiing and tennis. Look for classes at your local fitness center, YMCA or studio to sample different aerobic activities. You may find something that makes 30 minutes of moderate to intense exercise more fun than watching your favorite sitcom on television. Try to fit in this amount of aerobic activity 5 days a week. (Reference 1)

Strength Training

Best Workout Programs for Type 2 Diabetics
Strength training will help build muscle and boost your metabolism. Photo Credit Chris Clinton/Digital Vision/Getty Images

Resistance training, including weight lifting, builds muscles. Having toned, strong muscles increases metabolism. (Reference 2) A higher metabolism burns more calories, even when you’re sleeping or sitting at your desk. The American Diabetes Association recommends incorporating strength training into your exercise plan 2 to 3 days per week. Fitness centers have a number of machines to help develop your muscles. However, you don’t need a gym membership or expensive equipment to build muscle. You can use your own body weight and gravity with pushups, sit ups, planks and squats. (Reference 1) Still seem like work? Consider volunteering at the local food shelter packing and moving boxes or rearrange your furniture.

Interval Training

Best Workout Programs for Type 2 Diabetics
Diabetics can split their workouts into multiple sessions. Photo Credit Timur Arbaev/iStock/Getty Images

Diabetics who can’t find 30 minutes in their day for aerobic exercises can reap all the benefits of aerobic exercise by breaking workouts up into three 10-minute sessions. During these sessions, you perform the activity for a period of high-intensity spurts interspersed with low-intensity intervals. For example, instead of running at a steady pace for 30 minutes, your 10-minute sessions may include five 60-second intervals where you run at full speed alternating with five 60-second intervals where you walk at a brisk pace. If you’re just starting out, your high-intensity interval may last for only 30 seconds, while your low-intensity interval lasts for 90 seconds. (Reference 3) Play tennis, kickball or jump rope to add some fun to your workout.

Winning Combination for People with Diabetes

Best Workout Programs for Type 2 Diabetics
The best workout programs for diabetics combine strength training and aerobics. Photo Credit LUNAMARINA/iStock/Getty Images

The best workout program for diabetics combines aerobic and strength training, although benefits are mixed. Various studies have found that a combination approach to exercise helped people with Type 2 diabetes better control blood sugar levels. (References 5-6) In fact, one study showed that the group who used both types of workouts doubled the reduction in average blood glucose when compared to the aerobic and weight training groups. (Reference 5) Duke Medicine researchers found that a combination of aerobic and resistance training required twice the workout time as aerobics alone. While those participating in the combination program experienced weight loss and a slimmer waistline, they did not see significant results in a loss of body fat. (Reference 3) Since having excess belly fat increases insulin resistance, a combination exercise program that slims the waist is the best fitness option for people with Type 2 diabetes. (References 7-8)

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Exercise Alone May Help Those With Type 2 Diabetes – Dr. Mercola

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By Dr. Mercola

Nearly 8 percent of the US population, or close to 26 million people, have diabetes, and another 80 million have pre-diabetes,1 which means they’re on their way to developing the full-blown version of the disease… if they don’t do something to stop it.

That something is the silver lining to this major public health epidemic, as research clearly shows lifestyle changes are extremely effective at not only preventing type 2 diabetes but also reversing it if you’ve already been diagnosed.

Among them, exercise has recently made headlines for making major improvements in diabetics’ health.

Exercise Improves Diabetics’ Health – Even Without Other Lifestyle Changes

In a new study of people with diabetes, engaging in a six-month moderate-intensity exercise program led to significant health improvements.2 Specifically, they had decreases in fat in the abdomen, liver and around the heart, all of which is associated with an increased risk of heart disease.

In case you aren’t aware, heart disease is the number one cause of death among people with type 2 diabetes. It’s estimated that at least 65 percent of those with diabetes die from some form of heart disease or stroke.3

While the exercise program didn’t lead to direct changes in heart function, the reductions in dangerous visceral fat around key organs – as well as reductions in pericardial fat, which is the second layer of fat around the heart – will undoubtedly improve heart health among this at-risk population. The study’s lead author noted:4

“ … reduction of liver fat content and visceral fat volume by physical exercise are very important to reverse the adverse effects of lipid accumulation elsewhere, such as the heart and arterial vessel wall.”

Also noteworthy about the study was the relatively small amount of exercise needed to prompt such beneficial changes. The participants exercised between 3.5 and 6 hours a week (and ended the program with a 12-day trekking expedition), which is a reasonable goal for most people.

Further, the benefits were gained from exercise alone; no other lifestyle or dietary changes were made, which shows just how powerful staying active can be in improving your health — even if you’ve already been diagnosed with a potentially chronic disease.

Why Exercise Has Been Called the ‘Silver Bullet’ in Diabetes Treatment

When diagnosed with type 2 diabetes, many believe their fate has been sealed and all they can do now is “control” it. This is far from the truth. You can essentially “cure” yourself of this disease and permanently control it. Exercise can be one of your secret weapons to doing so.

The amazing thing about exercise is that it exerts its effects very quickly. There are long-term benefits, too, of course, but you’ll also get acute, nearly instantaneous benefits as well. This should be excellent motivation to those of you who are procrastinating on your exercise program, as you don’t have to exercise for a year or six months to experience benefits!

Research published in Medicine & Science in Sports & Exercise found, for example, that one single session of moderate exercise can improve the way your body regulates glucose and reduces the spikes in blood sugar that occur after a meal (elevations in these spikes, known as postprandial glucose, or PPG, are associated with type 2 diabetes, heart disease, and death).5

When you exercise for diabetes prevention or treatment, intensity is key. A slow walk around the block, while better than watching TV on the couch, is not likely to cut it (although if you’re morbidly obese and very out of shape this is a good way to start). Instead, high-intensity interval training (HIIT), which is a core component of my Peak Fitness program, should ideally be included in your fitness program to achieve optimal results. This technique uses short bursts of intense activity followed by a longer period of recovery, and the cycle is then repeated multiple times. All you need is about 20 minutes of HIIT two or three times a week for maximum benefits. HIIT can significantly improve your insulin sensitivity, especially if you’re on a low-processed-food, low-sugar/low-grain diet as well.

If You Want to Reverse Diabetes, Diet and Exercise Changes Are Essential

Exercise is vital if you have diabetes, but even though physical activity alone is likely to give your health a boost, you should not rely on it as your sole treatment strategy. Type 2 diabetics need to address the root of the problem, which is insulin and leptin resistance—caused by faulty leptin and insulin signaling, which is directly attributable to not only lack of exercise but also the food you eat. The truth of the matter is that type 2 diabetes is a fully preventable condition and it’s also close to 100% reversible, provided you take the proper steps to heal your body.

In one study, for instance, researchers randomly assigned diabetic participants, who were also overweight or obese, to an intensive program of diet and exercise, in which they were urged to cut calories down to 1,200-1,800 calories per day and engage in nearly three hours of physical exercise per week.6

After one year, 11.5 percent of the program participants no longer needed medication to keep their blood sugar levels below the diabetes threshold – in other words, they were no longer diabetic. For comparison, only 2 percent of the non-intervention group experienced any significant improvement in their condition. Again, type 2 diabetes arises from faulty leptin signaling and insulin resistance, both of which are directly diet- and exercise-related. It is NOT a disease of blood sugar.

Once you understand that, the remedy becomes clear: To reverse the disease, you need to recover your body’s insulin and leptin sensitivities. The ONLY way to accomplish this is through proper diet and exercise, as detailed in my free Nutrition Plan. Bariatric surgery, which is being increasingly recommended as a diabetes treatment, will NOT do the trick, and there is NO drug that can correct leptin signaling and insulin resistance, either.

Why What You Eat Can Make or Break Your Health and Cause Diabetes

Let’s review the mechanics of insulin and leptin resistance

  • Leptin is a hormone produced in your fat cells. One of leptin’s primary roles is regulating your appetite and body weight. It tells your brain when to eat, how much to eat, and most importantly, when to stop eating. And leptin tells your brain what to do with the energy it has. Leptin is largely responsible for the accuracy of insulin signaling and whether or not you become insulin resistant.
  • Insulin—Sugars and grains raise your blood sugar. When this happens, insulin is released to direct the extra energy into storage. A small amount is stored as a starch-like substance called glycogen, but the majority is stored as your main backup energy supply—fat. Insulin’s major role is not to lower your blood sugar, but rather to store the extra energy for future times of need. Insulin’s effect of lowering your blood sugar is merely a “side effect” of this energy storage process.

As you can see, these two hormones work in tandem, creating either a health-damaging or health-promoting cycle, depending on what you eat. If you consume loads of sugars and grains, your blood sugar spikes will lead to increased insulin, which leads to increased fat storage. The extra fat then produces more leptin. The problem arises when your leptin levels become chronically elevated.

At this point, you become leptin resistant—your body can no longer “hear” the hormonal signals telling your brain you’re full and should stop eating. As your fat stores increase, your weight goes up, and insulin resistance sets in. Now your body has become “deaf” to the signals from both hormones (leptin and insulin), and disease follows; one of which is diabetes.

Are You Ready to Send Your Diabetes Packing?

Adhering to the following guidelines can help you do at least three things that are essential for successfully treating type 2 diabetes: recover your insulin/leptin sensitivity, normalize your weight, and normalize your blood pressure:

  • Severely limit or eliminate sugar and grains in your diet, especially fructose which is far more detrimental to your health than any other type of sugar. Following my Nutrition Plan will help you do this without too much fuss. Avoid excessive protein as your body will convert that to sugar in your liver, which will sabotage your ability to control insulin resistance. Excess protein may even be more damaging to your health than excess carbs.
  • Exercise regularly. As mentioned, exercise is an absolutely essential factor and, without it, you’re unlikely to get this devastating disease under control. It is one of the fastest and most powerful ways to lower your insulin and leptin resistance. If you’re unsure of how to get started, I recommend reviewing my Peak Fitness program for tips and guidelines.
  • Avoid trans fats.
  • Get plenty of omega-3 fats from a high-quality, animal-based source, such as krill oil.
  • Optimize your vitamin D levels. Recent studies have revealed that getting enough vitamin D can have a powerful effect on normalizing your blood pressure and that low vitamin D levels may increase your risk of heart disease.
  • Optimize your gut flora. Your gut is a living ecosystem, full of both good bacteria and opportunistic strains that can cause trouble. Multiple studies have shown that obese people have different intestinal bacteria than lean people. When the microbes in your gut exist in proper balance, your immune system will be stronger and the better your body will function overall. Fortunately, optimizing your gut flora is relatively easy. You can reseed your body with beneficial bacteria by eating fermented foods (such as fermented vegetables, natto, raw organic cheese, or raw milk kefir) or by taking a high-quality probiotic supplement.
  • Address any underlying emotional issues and/or stress. Non-invasive tools like the Emotional Freedom Technique (EFT) can be helpful and effective.
  • Get enough high-quality sleep every night.
  • Monitor your fasting insulin level. This is every bit as important as your fasting blood sugar. You’ll want your fasting insulin level to be between 2 and 4. The higher your level, the worse your insulin sensitivity is.

Diabetes is a condition that is personally close to me, as most of my paternal relatives (my dad included), have, or have died from, diabetes. But my personal experience with diabetes and subsequent review of the literature has made it very clear to me that virtually every case of type 2 diabetes is reversible. If you’ve been diagnosed with type 2 diabetes or pre-diabetes, today can be the day that you take control of your health and start the journey to cure yourself of this disease.

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Living the Simple Life – Leo Babauta

Living the Simple Life

Posted: 24 Jul 2014 11:20 AM PDT

‘A man is rich in proportion to the number of things which he can afford to let alone.’ ~Henry David Thoreau

By Leo Babauta

For almost 9 years now, I’ve been learning to live a simple life.

A life uncluttered by most of the things people fill their lives with, and left with space for what really matters. A life that isn’t constant busy-ness and rushing, but contemplation and creation, connection with people I love and time for nature and activity.

That doesn’t mean I have zero clutter and zero complications: I’m a part of the world, not a secluded monk. I have possessions, electronics, distractions, and occasional busy-ness. I just have reduced it to make space.

Today I’ve been reflecting on this simple life, and thought I’d share some of those reflections.

Some things I’ve learned about living the simple life:

  • Decluttering your home and work space can lead to a less cluttered mind. These visual distractions pull on us in more ways than we realize.
  • A quiet unrushed morning is a thing to treasure. I wake early so that I have some quiet time to read, write, meditate.
  • You can’t have a simple life if you’re unwilling to let go of what you’re used to.
  • Letting go can be difficult, but is easier if you do a one-month challenge. Let go of something for a month and see whether you like it or not.
  • Letting go of cable TV was one of the best things we did early on — no more constant television in my home, no more ads for crappy things we don’t need.
  • Shopping isn’t therapy. It’s a waste of time and money.
  • If you’re filling your life with distractions, its probably because you’re afraid of what life would be like without constant Internet, social media, news, TV, games, snacks.
  • Simple, whole, healthy food is not only much healthier than junk food: it’s a pleasure.
  • You have to make time for what’s important: time with your kids, time with your spouse, time for creating, time for exercise. Push everything else aside to make time.
  • Overcommitting is the biggest sin against simple living most people make. I painfully cut out a huge number of commitments to simplify my life, and I’m glad I did. I do this every year or so because I keep forgetting.
  • I keep my days mostly unstructured and unscheduled so that I have room for the little things that are so important: reading with my child, going for a walk, taking a nap.
  • I have certain activities I do almost every day, though not on a schedule: writing, reading, eating healthy meals, doing a workout or playing with the kids outdoors, processing my email inbox, reading with the kids.
  • It’s easy to fill up our lives because there are so many things that sound amazing. We hear about what others are doing and instantly want to add that to our lives. But it’s harder to remember that by adding so many things to our lives, we are subtracting space. And that space is important.
  • By saying no to things that sound really cool, I’m saying yes to what’s truly important to me.
  • Distractions are both more tempting and more destructive than we realize.
  • It’s tempting to fill in every little minute of the day with productivity or distractions. Don’t. Leave some emptiness.
  • We put too much emphasis on excitement. It’s temporary, and not important.
  • We overemphasize productivity. Focus, priorities and effectiveness are more important. So is a nice walk with a loved one.
  • If you can’t learn to sit in a quiet room alone with no distractions, you won’t be able to simplify.’
  • Buying things doesn’t solve our problems. Neither does food.
  • It’s not how few things we own that matters. It’s whether we make those things count.
  • It’s better to have six books on your shelf that you’re really going to read than a hundred you never get around to.
  • When you travel lightly, you’re freer, less burdened, less tired. This applies to life, not just travel.
  • Your attention is your most valuable possession. Give it as a gift to the people you love most, not a bunch of clowns on the Internet. Give it to the work that matters most, not distractions.
  • Sometimes distractions are nice.

‘Let’s begin by taking a smallish nap or two.’ ~Winnie the Pooh

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WRINKLE-CAUSING HABITS

simplelivingover50:

Gotta keep that skin looking good.

Originally posted on enriquesmassage:

Sitting Too Much

Exercising for just 30 minutes twice a week not only can help keep skin looking younger, but can also reverse some skin aging effects, surprising new research finds. A Canadian study of sedentary older adults found that exercise significantly improved their skin composition, giving it the structure of someone decades younger.

seven ways prevent wrinkles anti-aging causes sitting

Overdoing It on Meat, Dairy, Sugar and Alcohol

A recent study found that those who ate primarily meat and dairy had more skin damage compared with those who ate more vegetables, olive oil, legumes and fish. Too much sugar is another culprit, says the American Academy of Dermatology, while excessive alcohol can dehydrate and damage skin.

seven ways prevent wrinkles anti-aging causes meat sugar dairy

Relying on Car Windows for Sun Protection

If you drive to work daily, the left side of your face and neck, and your left hand and arm may be getting more sun exposure and damage — because car windows don’t…

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