How to eat Superfoods

it's true- You really are What you eat

Recent dietary research has uncovered 14 exclusive nutrient-dense foods that time and again promote good overall health.  Coined “superfoods,” they tend to have fewer calories, higher levels of vitamins and minerals, and many disease-fighting antioxidants.

Beans (legumes), berries (especially blueberries), broccoli, green tea, nuts (especially walnuts), oranges, pumpkin, salmon. soy, spinach, tomatoes, turkey, whole grains and oats, and yogurt can all help stop and even reverse diseases such as hypertension, diabetes, Alzheimer’s, and some forms of cancer. And where one might have an effect on a certain part of the body, it can also affect the health of other body functions and performance, since the whole body is connected.  With these 14 foods as the base of a balanced, solid diet, weight loss gimmicks and other fly-by-night programs can become a thing of the past in your life. 

Conversely, the ill-effects of an unbalanced diet are several and varied. Low energy levels, mood swings, tired all the time, weight change, uncomfortable with body are just a few signs that your diet is unbalanced.  An unbalanced diet can cause problems with maintenance of body tissues, growth and development, brain and nervous system function, as well as problems with bone and muscle systems.

Symptoms of malnutrition include lack of energy, irritability, a weakened immune system leading to frequent colds or allergies, and mineral depletion that can trigger a variety of health concerns including anemia.  

And since the body is connected, realizing that an unhealthy body will result in an unhealthy spirit only makes sense.  When we nourish our body with these superfoods and complement them with other nutrient-dense and healthy fresh foods, our spirit will be vitalized and healthy as a direct result.

Many modern diets based on prepackaged convenience foods are sorely lacking in many vitamins and minerals, which can affect our mental capacities as well, and cause irritability, confusion, and the feeling of ‘being in a fog’ all the time. 

Superfoods can be the basis of a sound, healthy, nutritious solution to curing many of these ailments and more. 

Grab nutrition from Real Food

Many people think popping a multi-vitamin supplement to get their nutrients is just as good as what comes from real foods. They don’t realize that it is far better to get vitamins and minerals from natural foods and juices. Our bodies utilize the vitamins and minerals from real foods more efficiently.  And most people find it much easier to select a variety of whole foods they enjoy eating instead of trying to make heads or tails of the entire selection of vitamin and mineral supplements that are available. And any of us who’ve swallowed a multi-vitamin or a mineral supplement can say without a doubt that the taste leaves a lot to be desired

Supplements are also difficult for our bodies to break down and use, making it difficult to get the full punch from the vitamins and minerals they contain. Conversely, by consuming plenty of nutrient-dense food to get the equivalent means the nutrients are going to be easier for the body to process and utilize, and less likely to be wasted.  We are also processing nutrients throughout the course of the day when we obtain them from food, instead of just getting them from the ‘one a day’ approach.

Many of the supplements available today use fillers and binders to hold them together, plus coatings on the tablets themselves. These are products the body does not need and will not use. Some people find they are allergic to the dyes and fillers used in vitamin pills. However, the body uses the fiber that binds fruits and vegetables. Often the “skin” of a vegetable, like the potato, is the most nutritious part. In addition, sometimes the vitamin and mineral supplements can upset our stomachs, making taking them even more difficult the next day.  In many cases, combining supplements can counteract their effectiveness and can produce stomach upset when dealing with the taste and smell of some supplements. On the other hand, a variety of fruits and vegetables enhance the flavor of a nutritious meal and their fiber aids digestion.

If you’re looking to lose weight, eating fresh food is vital to a weight loss plan. Also, eating fresh fruits and vegetables help hair, skin and teeth stay attractive and healthy. And when you think about it, fruits and vegetables are the original ‘to go’ food. It’s simple to grab for an orange, apple, banana, grapes, or quickly toss a few vegetables together for a salad to take to work.

So when you’re looking for well-balanced, healthy, reliable nutrition, don’t reach for the bottle. Reach for the food!

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    Howdy, I'm Parker

    I am a man who doesn’t give up. I write unscripted material for guiding you and myself through a journey to reach the World Class.
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    Health & Fitness Resources

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    Healthier Fitness Shi*

    Health Plus Fitness = Change

    Health and Fitness

    Being active makes a person healthy and strong. It is not just for people who have a weight problem but for everyone who likes to stay fit.

    There is a lot a person can do such jog or walk every morning, play basketball or any other sport with friends but if a person wants to have muscles and look lean, then one can sign up and workout in a gym.

    People workout for 3 reasons;

    The first is that the person is overweight and the only way to lose those extra pounds will be to reduce ones calorie intake and at the same time workout in the gym.

    The second is that the person is underweight and the only way to add extra pounds is to have more calories in ones diet and workout.

    The third is just for fun and to keep that person in shape.

    The best exercise plan should have cardiovascular and weight training exercises. This helps burn calories and increase the muscle to fat ratio that will increase ones metabolism and gain or lose weight.

    Just like taking any medicine, one should first consult the doctor before undergoing any form of exercise.

    3+ Benefits of Exercise

    1. It is the easiest way to maintain and improve ones health from a variety of diseases and premature death.

    2. Studies have shown that it makes a person feels happier and increases ones self esteem preventing one from falling into depression or anxiety.

    3. An active lifestyle makes a person live longer than a person who doesn’t.

    Working out for someone who has not done it before should be done gradually. Endurance will not be built in a day and doing it repeatedly will surely be beneficial to the person.

    It is advisable to workout regularly with a reasonable diet.

    A person can consult with a dietitian or a health professional to really help plan a good diet program. It starts by evaluating the lifestyle and the health of the patient before any program can be made.

    Afterwards, this is thoroughly discussed and recommended to the person which usually consists of an eating plan and an exercise program that does not require the use of supplements or one to purchase any expensive fitness equipment.

    Nutrition From All Groups

    A good diet should have food from all the food groups.

    This is made up by 2 things. The first is carbohydrates. The food that a person consumes should have vitamins, minerals and fiber. A lot of this can come from oats, rice, potatoes and cereals. The best still come from vegetables and fruits since these have phytochemicals, enzymes and micronutrients that are essential for a healthy diet.

    The second is fat which can come from mono and poly saturated food sources rather than animal fats. Since fat contains more than double the number of calories in food, this should be taken in small quantities to gain or lose weight.

    Another way to stay healthy is to give up some vices. Most people smoke and drink. Smoking has been proven to cause lung cancer and other diseases as well complications for women giving birth. Excessive drinking has also shown to do the same.

    For people who don’t smoke, it is best to stay away from people who do since studies have shown that nonsmokers are also at risk of developing cancer due to secondary smoke inhalation.

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      Howdy, I'm Parker

      I am a man who doesn’t give up. I write unscripted material for guiding you and myself through a journey to reach the World Class.
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      brief explanation of these principals.

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      My Fat Burn Foods

      Fat Burning Basics

      If you’re overweight, you are not a bad person. You’re simply overweight. But it’s important to lose the extra pounds so you’ll look good, feel healthier and develop a sense of pride and self-esteem. Once you’ve lost the fat, you’ll need to maintain your weight.


      In this article, you’ll discover how to lose 10 pounds a month – a nice, safe loss of about two or two-and-a-half pounds a week – painlessly. You’ll feel satisfied and more energetic than in the past without feeling deprived.


      Most Americans pack on those extra pounds by eating the wrong things. Changing these poor eating habits is the key to long-term success. Knowledge – along with the right food – is the key.


      When humans lived in caves, they didn’t know anything about preserving and storing food. They spent all their waking time and energy hunting and gathering food. When they had it, they gobbled it down fast. Instead of storing food in pantries or cupboards, they stored energy in their bodies in the form of fat to burn during periods when there was little or nothing to eat.


      Each year, it was absolutely vital for them to put on a good layer of fat during the warm sprint and summer months. That was the only way they could guarantee their survival during the lean and mean winter months.
      And since women bore the young, they needed more energy to sustain themselves and their babies, and that meant they were usually heavier.
      Even though we no longer live in caves, we have inherited and maintained this basic mechanism for fat storage from our hunting and gathering ancestors.
      Each one of us is born with a certain number of fat cells. How many of these fat cells you possess depends on genetics. If you have a lot of fat cells, maybe your ancestors were the biggest people in the tribe, which was a good thing because they had the best chances of survival.


      You can never get rid of fat cells, but – unfortunately – you can add to them. Depending on what you eat, your body will manufacture new far cells. And like those you were born with, they never go away.
      That doesn’t mean you’re doomed to be fat once you put on extra pounds. It is possible to shrink fat cells. That’s what happens when you lose weight. You burn up the fat stored in those big fat cells. Think of them as balloons. Burning off the fat inside them has the same effect as letting the air out of a balloon.


      A good weight loss program requires a certain amount of intake restriction – the consumption of fewer calories. You burn off the fat by eating less fat and becoming more active.
      To guarantee a lifetime of weight-control success, you have to change the type of foods you eat, so that you ingest less fat and still get the vitamins, minerals, trace elements, protein, fat, and carbohydrates your body needs to thrive.
      Extremely low-calorie diets may help you shed pounds quickly, but they’ll lead to failure in the long run.
      That’s because humans are genetically protected against starvation. During food shortages, our bodies slow down our metabolisms and burn less energy so we can stay alive.
      A part of our brain called the hypothalamus keeps us on an even weight keep by creating a “set point.” That’s the weight where we feel comfortable. The hypothalamus determines this point based on the level of consumption it’s used to. It seeks to keep our weight constant, even if that point is over what it should be. When we drastically cut back our food intake, the brain thinks the body is starving, and in an effort to preserve life, it slows the metabolism. Soon the pounds stop coming off. Consequently, we grow hungry and uncomfortable and then eat more. And then the diet fails.


      How can you compensate for this metabolic slow-down? The answer is that you have to change the nutritional composition of the foods you eat. You will have to cut down on total calories – that’s absolutely basic to weight loss. More important, however, is reducing the percentage of total calories you are getting from fat.
      That’s how you’ll avoid starvation panic in your system. At the same time, you reduce the amount of fat in your food, replacing it with safe, low calorie, nutrient-rich plant foods. This will convince your brain that your body is getting all the nutrition it needs.


      In fact, you’ll be able to eat more food and feel more satisfied while consuming fewer calories and fats.
      Plant foods break down slowly in your stomach, making you feel full longer, and they are rich in vitamins, minerals, trace elements, carbohydrates and protein for energy and muscle-building. This allows your body to burn off its excess stored fat.

      Fat Burning Basics

      Each one of the following foods is clinically proven to promote weight loss. These foods go a step beyond simply adding no fat to your system – they possess special properties that add zip to your system and help your body melt away unhealthy pounds. These incredible foods can suppress your appetite for junk food and keep your body running smoothly with clean fuel and efficient energy.


      You can include these foods in any sensible weight-loss plan. They give your body the extra metabolic kick that it needs to shave off weight quickly.


      A sensible weight loss plan calls for no fewer than 1,200 calories per day. But Dr. Charles Klein recommends consuming more than that, if you can believe it – 1,500 to 1,800 calories per day. He says you will still lose weight quite effectively at that intake level without endangering your health.


      Hunger is satisfied more completely by filling the stomach. Ounce for ounce, the foods listed below accomplish that better than any others. At the same time, they’re rich in nutrients and possess special fat-melting talents.


      Apples These marvels of nature deserve their reputation for keeping the doctor away when you eat one a day. And now, it seems, they can help you melt the fat away, too.
      First of all, they elevate your blood glucose (sugar) levels in a safe, gentle manner and keep them up longer than most foods. The practical effect of this is to leave you feeling satisfied longer, say researchers.
      Secondly, they’re one of the richest sources of soluble fiber in the supermarket. This type of fiber prevents hunger pangs by guarding against dangerous swings or drops in your blood sugar level, says Dr. James Anderson of the University of Kentucky’s School of Medicine.
      An average size apple provides only 81 calories and has no sodium, saturated fat or cholesterol. You’ll also get the added health benefits of lowering the level of cholesterol already in your blood as well as lowering your blood pressure.


      Whole Grain Bread You needn’t dread bread. It’s the butter, margarine or cream cheese you put on it that’s fattening, not the bread itself. We’ll say this as often as needed – fat is fattening. If you don’t believe that,
      ponder this – a gram of carbohydrate has four calories, a gram of protein four, and a gram of fat nine. So which of these is really fattening?
      Bread, a natural source of fiber and complex carbohydrates, is okay for dieting. Norwegian scientist Dr. Bjarne Jacobsen found that people who eat less than two slices of bread daily weigh about 11 pounds more that those who eat a lot of bread.
      Studies at Michigan State University show some bread actually reduce the appetite. Researchers compared white bread to dark, high-fiber bread and found that students who ate 12 slices a day of the dark, high-fiber bread felt less hunger on a daily basis and lost five pounds in two months. Others who ate white bread were hungrier, ate more fattening foods and lost no weight during this time.
      So the key is eating dark, rich, high-fiber bread such as pumpernickel, whole wheat, mixed grain, oatmeal and others. The average slice of whole grain bread contains only 60 to 70 calories, is rich in complex carbohydrates – the best, steadiest fuel you can give your body – and delivers a surprising amount of protein.

      Coffee Easy does it is the password here. We’ve all heard about potential dangers of caffeine – including anxiety and insomnia – so moderation is the key.
      The caffeine in coffee can speed up the metabolism. In nutritional circles, it’s known as a metabolic enhancer, according to Dr. Judith Stern of the University of California at Davis.
      This makes sense since caffeine is a stimulant. Studies show it can help you burn more calories than normal, perhaps up to 10 percent more. For safety’s sake, it’s best to limit your intake to a single cup in the morning and one in the afternoon. Add only skim milk to tit and try doing without sugar – many people learn to love it that way.

      Grapefruit There’s good reason for this traditional diet food to be a regular part of your diet. It helps dissolve fat and cholesterol, according to Dr. James Cerd of the University of Florida. An average sized grapefruit has 74 calories, delivers a whopping 15 grams of pectin (the special fiber linked to lowering cholesterol and fat), is high in vitamin C and potassium and is free of fat and sodium.
      It’s rich in natural galacturonic acid, which adds to its potency as a fat and cholesterol fighter. The additional benefit here is assistance in the battle against atherosclerosis (hardening of the arteries) and the development of heart disease. Try sprinkling it with cinnamon rather than sugar to take away some of the tart taste.

      Mustard Try the hot, spicy kind you find in Asian import stores, specialty shops and exotic groceries. Dr. Jaya Henry of Oxford Polytechnic Institute in England, found that the amount of hot mustard normally called for in Mexican, Indian and Asian recipes, about one teaspoon, temporarily speeds up the metabolism, just as caffeine and the drug ephedrine do.
      “But mustard is natural and totally safe,” Henry says. “It can be used every day, and it really works. I was shocked to discover it can speed up the metabolism by as much as 20 to 25 percent for several hours.” This can result in the body burning an extra 45 calories for every 700 consumed, Dr. Henry says.

      Peppers Hot, spicy chili peppers fall into the same category as hot mustard, Henry says. He studied them under the same circumstances as the mustard and they worked just as well. A mere three grams of chili peppers were added to a meal consisting of 766 total calories. The peppers’ metabolism-raising properties worked like a charm, leading to what Henry calls a diet-induced thermic effect. It doesn’t take much to create the effect. Most salsa recipes call for four to eight chilies – that’s not a lot.
      Peppers are astonishingly rich in vitamins A and C, abundant in calcium, phosphorus, iron and magnesium, high in fiber, free of fat, low in sodium and have just 24 calories per cup.

      Potatoes We’ve got to be kidding, right? Wrong. Potatoes have developed the same “fattening” rap as bread, and it’s unfair. Dr. John McDougal, director of the nutritional medicine clinic at St. Helena Hospital in Deer Park, California, says, “An excellent food with which to achieve rapid weight loss is the potato, at 0.6 calories per gram or about 85 calories per potato.” A great source of fiber and potassium, they lower cholesterol and protect against strokes and heart disease.
      Preparation and toppings are crucial. Steer clear of butter, milk and sour cream, or you’ll blow it. Opt for yogurt instead.

      Rice An entire weight-loss plan, simply called the Rice Diet, was developed by Dr. William Kempner at Duke University in Durham, North Carolina. The diet, dating to the 1930’s, makes rice the staple of your food intake. Later on, you gradually mix in various fruits and vegetables.
      It produces stunning weight loss and medical results. The diet has been shown to reverse and cure kidney ailments and high blood pressure.
      A cup of cooked rice (150 grams) contains about 178 calories – approximately one-third the number of calories found in an equivalent amount of beef or cheese. And remember, whole grain rice is much better for you than white rice.

      Soups are good for you! Maybe not the canned varieties from the store – but old-fashioned, homemade soup promotes weight loss. A study by Dr. John Foreyt of Baylor College of Medicine in Houston, Texas, found that dieters who ate a bowl of soup before lunch and dinner lost more weight than dieters who didn’t. In fact, the more soup they ate, the more weight they lost. And soup eaters tend to keep the weight off longer.
      Naturally, the type of soup you eat makes a difference. Cream soups or those made of beef or pork are not your best bets. But here’s a great recipe:
      Slice three large onions, three carrots, four stalks of celery, one zucchini and one yellow squash. Place in a kettle. Add three cans crushed tomatoes, two packets low-sodium chicken bouillon, three cans water and one cup white wine (optional). Add tarragon, basil, oregano, thyme and garlic powder. Boil, then simmer for an hour. Serves six.
      Spinach Popeye really knew what he was talking about, according to Dr. Richard Shekelle, an epidemiologist at the University of Texas. Spinach has the ability to lower cholesterol, rev up the metabolism and burn away fat. Rich in iron, beta carotene and vitamins C and E, it supplies most of the nutrients you need.

      Tofu You just can’t say enough about this health food from Asia. Also called soybean curd, it’s basically tasteless, so any spice or flavoring you add blends with it nicely. A 2½ ” square has 86 calories and nine grams of protein. (Experts suggest an intake of about 40 grams per day.) Tofu contains calcium and iron, almost no sodium and not a bit of saturated fat. It makes your metabolism run on high and even lowers cholesterol. With different varieties available, the firmer tofus are goof for stir-frying or adding to soups and sauces while the softer ones are good for mashing, chopping and adding to salads.
      Potent Foods
      It would be unrealistic to think you could successfully lose weight and enjoy what you’re eating with a mere handful of foods, no matter how delicious, nutritious and satisfying they may be. So we’re going to add an extra roster of fat-fighting foods you can eat along with the great foods mentioned in the last section.
      They’ll lend different tastes and textures to every meal and provide a wide range of vitamins, minerals, proteins and other vital nutrients. Naturally, each one is high in fiber, low in fat and safe when it comes to sodium content, too.
      Many have crunchiness and flavor we’ve come to desire in snack and nibbling foods. If you’re like most of us, you may have a real junk food snacking habit – a habit you’re going to have to change in order to slim down. Many of the foods in this section may be worthy substitutes.


      Barley This filling grain stacks up favorably to rice and potatoes. It has 170 calories per cooked cup, respectable levels of protein and fiber and relatively low fat. Roman gladiators ate this grain regularly for strength and actually complained when they had to eat meat.
      Studies at the University of Wisconsin show that barley effectively lowers cholesterol by up to 15 percent and has powerful anti-cancer agents. Israeli scientists say it cures constipation better than laxatives - and that can promote weight loss, too.
      Use it as a substitute for rice in salads, pilaf or stuffing, or add to soups and stews. You can also mix it with rice for an interesting texture. Ground into flour, it makes excellent breads and muffins.

      Beans are one of the best sources of plant protein. Peas, beans, and chickpeas are collectively known as legumes. Most common beans have 215 calories per cooked cup (lima beans go up to 260). They have the most protein with the least fat of any food, and they’re high in potassium but low in sodium.
      Plant protein is incomplete, which means that you need to add something to make it complete. Combine beans with a whole grain – rice, barley, wheat, corn – to provide the amino acids necessary to form a complete protein. Then you get the same top-quality protein as in meat with just a fraction of the fat.
      Studies at the University of Kentucky and in the Netherlands show that eating beans regularly can lower cholesterol levels.
      The most common complaint about beans is that they cause gas. Here’s how to contain that problem, according to the U.S. Department of Agriculture (USDA): Before cooking, rinse the beans and remove foreign particles, put in a kettle and cover with boiling water, soak for four hours or longer, remove any beans that float to the top, then cook the beans in fresh water.

      Berries This is the perfect weight-loss food. Berries have natural fructose sugar that satisfies your longing for sweets and enough fiber so you absorb fewer calories that you eat. British researchers found that the high content of insoluble fiber in fruits, vegetables and whole grains reduces the absorption of calories from foods enough to promote width loss without hampering nutrition.
      Berries are a great source of potassium that can assist you in blood pressure control. Blackberries have 74 calories per cup, blueberries 81, raspberries 60 and strawberries 45. So use your imagination and enjoy the berry of your choice.

      Broccoli is America’s favorite vegetable, according to a recent poll. No wonder. A cup of cooked broccoli has a mere 44 calories. It delivers a staggering nutritional payload and is considered the number one cancer-fighting vegetable. It has no fat, loads of fiber, cancer-fighting chemicals called indoles, carotene, 21 times the RDA of vitamin C and calcium.
      When you’re buying broccoli, pay attention to the color. The tiny florets should be rich green and free of yellowing. Stems should be firm.

      Buckwheat It’s great for pancakes, bread, cereal, soups or alone as a grain dish commonly called kasha. It has 155 calories per cooked cup. Research at the All India Institute of Medical Sciences shows diets including buckwheat lead to excellent blood sugar regulation, resistance to diabetes and lower cholesterol levels. You cook buckwheat the same way you would rice or barley. Bring two to three cups of water to a boil, add the grain, cover the pan, turn down the heat and simmer for 20 minutes or until the water is absorbed.

      Cabbage This Eastern Europe staple is a true wonder food. There are only 33 calories in a cup of cooked shredded cabbage, and it retains all its nutritional goodness no matter how long you cook it. Eating cabbage raw (18 calories per shredded cup), cooked, as sauerkraut (27 calories per drained cup) or coleslaw (calories depend on dressing) only once a week is enough to protect against colon cancer. And it may be a longevity-enhancing food. Surveys in the United States, Greece, and Japan show that people who eat a lot of it have the least colon cancer and the lowest death rates overall.

      Carrots What list of health-promoting, fat-fighting foods would be complete without Bugs Bunny’s favorite? A medium-sized carrot carries about 55 calories and is a nutritional powerhouse. The orange color comes from beta-carotene, a powerful cancer-preventing nutrient (provitamin A).
      Chop and toss them with pasta, grate them into rice or add them to a stir-fry. Combine them with parsnips, oranges, raisins, lemon juice, chicken, potatoes, broccoli or lamb to create flavorful dishes. Spice them with tarragon, dill, cinnamon or nutmeg. Add finely chopped carrots to soups and spaghetti sauce – they impart a natural sweetness without adding sugar.

      Chicken White meat contains 245 calories per four ounces serving and dark meat, 285. It’s an excellent source of protein, iron, niacin, and zinc. Skinned chicken is healthiest, but most experts recommend waiting until after cooking to remove it because the skin keeps the meat moist during cooking.

      Corn It’s really a grain – not a vegetable – and is another food that’s gotten a bum rap. People think it has little to offer nutritionally and that just isn’t so. There are 178 calories in a cup of cooked kernels. It contains good amounts of iron, zinc and potassium, and University of Nebraska researchers say it delivers a high-quality of protein, too.
      The Tarahumara Indians of Mexico eat corn, beans and hardly anything else. Virgil Brown, M.D., of Mount Sinai School of Medicine in New York, points out that high blood cholesterol and cardiovascular heart disease are almost nonexistent among them.

      Cottage Cheese As long as we’re talking about losing weight and fat-fighting foods, we had to mention cottage cheese.
      Low-fat (2%) cottage cheese has 205 calories per cup and is admirably low in fat while providing respectable amounts of calcium and the B vitamin riboflavin. Season with spices such a dill, or garden fresh vegetable such a scallions and chives for extra zip.
      To make it sweeter, add raisins or one of the fruit spreads with no sugar added. You can also use cottage cheese in cooking, baking, fillings, and dips where you would otherwise use sour cream or cream cheese.

      Figs
      Fiber-rich figs are low in calories at 37 per medium (2.25” diameter) raw fig and 48 per dried fig. A recent study by the USDA demonstrated that they contribute to a feeling of fullness and prevent overeating. Subjects actually complained of being asked to eat too much food when fed a diet containing more figs than a similar diet with an identical number of calories.
      Serve them with other fruits and cheeses. Or poach them in fruit juice and serve them warm or cold. You can stuff them with mild white cheese or puree them to use as a filling for cookies and low-calorie pastries.

      Fish The health benefits of fish are greater than experts imagined – and they’ve always considered it a health food.
      The calorie count in the average four-ounce serving of a deep-sea fish runs from a low of 90 calories in abalone to a high of 236 in herring. Water-packed tuna, for example, has 154 calories. It’s hard to gain weight eating seafood.
      As far back as 1985, articles in the New England Journal of Medicine showed a clear link between eating fish regularly and lower rates of heart disease. The reason is that oils in fish thin the blood, reduce blood pressure and lower cholesterol.
      Dr. Joel Kremer, at Albany Medical College in New York, discovered that daily supplements of fish oil brought dramatic relief to the inflammation and stiff joints of rheumatoid arthritis.

      Greens We’re talking collard, chicory, beet, kale, mustard, Swiss chard and turnip greens. They all belong to the same family as spinach, and that’s one of the super-stars. No matter how hard you try, you can’t load a cup of plain cooked greens with any more than 50 calories.
      They’re full of fiber, loaded with vitamins A and C and free of fat. You can use them in salads, soups, casseroles or any dish where you would normally use spinach.
      Kiwi This New Zealand native is a sweet treat at only 46 calories per fruit. Chinese public health officials praise the tasty fruit for its high vitamin C content and potassium. It stores easily in the refrigerator for up to a month. Most people like it peeled, but the fuzzy skin is also edible.

      Leeks These members of the onion family look like giant scallions and are every bit as healthful and flavorful as their better-known cousins. They come as close to calorie-free as it gets at a mere 32 calories per cooked cup.
      You can poach or broil halved leeks and then marinate them in vinaigrette or season with Romano cheese, fine mustard or herbs. They also make a good soup.
      Lettuce People think lettuce is nutritionally worthless, but nothing could be farther from the truth. You can’t leave it out of your weight-loss plans, not at 10 calories per cup of raw romaine. It provides a lot of filling bulk for so few calories. And it’s full of vitamin C, too. Go beyond iceberg lettuce with Boston, bibb and cos varieties or try watercress, arugula, radicchio, dandelion greens, purslane and even parsley to liven up your salads.

      Melons Now here’s great taste and great nutrition in a low-calorie package! One cup of cantaloupe balls has 62 calories, on cup of casaba balls has 44 calories, one cup of honeydew balls has 62 calories and one cup of watermelon balls has 49 calories. They have some of the highest fiber content of any food and are delicious. Throw in handsome quantities of vitamins A and C plus a whopping 547 mgs of potassium in that cup of cantaloupe, and you have a fat-burning health food beyond compare.

      Oats A cup of oatmeal or oat bran has only 110 calories. And oats help you lose weight. Subjects in Dr. James Anderson’s landmark 12-year study at the University of Kentucky lost three pounds in two months simply by adding 100 grams (3.5 ounces) of oat bran to their daily food intake and nothing else. Just don’t expect oats alone to perform miracles – you have to eat a balanced diet for total health.

      Onions Flavorful, aromatic, inexpensive and low in calories, onions deserve a regular place in your diet. One cup of chopped raw onions has only 60 calories, and one raw medium onion (2.15” diameter) has just 42.
      They control cholesterol, thin the blood, protect against cholesterol and may have some value in counteracting allergic reactions. Most of all, onions taste good and they’re good for you.
      Partially boil, peel and bake, basting with olive oil and lemon juice. Or sauté them in white wine and basil, then spread over pizza. Or roast them in sherry and serve over the paste.

      Pasta The Italians had it right all along. A cup of cooked pasta (without a heavy sauce) has only 155 calories and fits the description of a perfect starch-centered staple. Analysis at the American
      Institute of Baking shows pasta is rich in six minerals, including manganese, iron, phosphorus, copper, magnesium, and zinc. Also be sure to consider whole wheat pasta, which is even healthier.

      Sweet Potatoes You can make a meal out of them and not worry about gaining a pound – and you sure won’t walk away from the table feeling hungry. Each sweet potato has about 103 calories. Their creamy orange flesh is one of the best sources of vitamin A you can consume.
      You can bake, steam or microwave them. Or add them to casseroles, soups and many other dishes. Flavor with lemon juice or vegetable broth instead of butter.

      Tomatoes A medium tomato (2.5” diameter) has only about 25 calories. These garden delights are low in fat and sodium, high in potassium and rich in fiber.
      A survey at Harvard Medical School found that the chances of dying of cancer are lowest among people who eat tomatoes (or strawberries) every week.
      And don’t overlook canned crushed, peeled, whole or stewed tomatoes. They make sauces, casseroles and soups taste great while retaining their nutritional goodness and low-calorie status. Even plain old spaghetti sauce is a fat-burning bargain when served over pasta, so think about introducing tomatoes into your diet

      Turkey Give thanks to those pilgrims for starting the wonderful tradition of Thanksgiving turkey. It just so happens that this health food disguised as meat is good year-round for weight control.
      A four-ounce serving of roasted white meat turkey has 177 calories and dark meat has 211.
      Sadly, many folks are still unaware of the versatility and flavor of ground turkey. Anything hamburger can do, ground turkey can do at least as well, from conventional burgers to spaghetti sauce to meatloaf.
      Some ground turkey contains skin which slightly increases the fat content. If you want to keep it really lean, opt for ground breast meat. But since this has no added fat, you’ll need to add filler to make burgers or meatloaf hold together.
      Four ounces of ground turkey has approximately 170 calories and nine grams of fat – about what you’d find in 2.5 teaspoons of butter or margarine. Incredibly, the same amount of regular ground beef (21% fat) has 298 calories and 23 grams of fat.
      Buying turkey has become easy. It’s no longer necessary to buy a whole bird unless you want to. Ground turkey is available fresh or frozen, as are individual parts of the bird, including drumsticks, thighs, breasts, and cutlets.

      Yogurt The non-fat variety of plain yogurt has 120 calories per cup and low-fat, 144. It delivers a lot of protein and, like any dairy food, is rich in calcium and contains zinc and riboflavin.
      Yogurt is handy as a breakfast food – cut a banana into it and add the cereal of your choice.
      You can find ways to use it in other types of cooking, to – sauces, soups, dips, toppings, stuffings, and spreads. Many kitchen gadget departments even sell a simple funnel for making yogurt cheese.
      Yogurt can replace heavy creams and whole milk in a wide range of dishes, saving scads of fat and calories.
      You can substitute half or all of the higher fat ingredients. Be creative. For example, combine yogurt, garlic powder, lemon juice, a dash of pepper and Worcestershire sauce and use it to top a baked potato instead of piling on fat-laden sour cream.
      Supermarkets and health food stores sell a variety of yogurts, many with added fruit and sugar. To control calories and fat content, buy plain non-fat yogurt and add fruit yourself. Apple butter or fruit spreads with little or no added sugar are an excellent way to turn plain yogurt into a delectable sweet treat.

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        Molding yourself to succeed

        Molding yourself to Succeed

        Sometimes you may encounter situations where you know what you shouldbe doing, but you’re having a tough time getting yourself to do it. Or perhaps you’re able to get started on a task, but you just can’t seem to maintain the momentum to see it through to the end. If such a problem continues for too long, you’re bound to start to seeing a detrimental effect on your overall confidence level. You may begin thinking you have a motivation problem, as if maybe you just don’t want to succeed badly enough.

        One solution to this problem is conditioning, which comes in two primary forms: thought conditioning and behavioral conditioning. Thought conditioning focuses on controlling what you think. This is a cognitive model of success, relying on the assumption that if you think the right thoughts, you’ll take the right actions, and thereby get the results you want. Examples of thought conditioning include speaking or reading positive affirmations, visualizing a positive outcome, transformational vocabulary (choosing positive words to describe your situation as opposed to negative words, as in, “I’m having a fantastic day”), and certain forms of meditation. And in many situations, thought conditioning is very effective, particularly when problematic thoughts are the root of the problem, such as a negative attitude causing you to rub people the wrong way.

        Behavioral conditioning comes from a behavioral model of success. This model assumes that if you take the correct actions, you’ll achieve the results you want, regardless of what your thoughts are. Behavioral conditioning focuses on forming new habits of action with little concern for what you think. Many behaviorists believe that if you take the right actions, the right thoughts will follow anyway. Examples of behavioral conditioning include setting your alarm clock to wake you up each morning, giving yourself a tangible reward for working an extra couple hours, or punishing your child for misbehaving.

        I have used both forms of conditioning with great success. Ten years ago, I used mostly thought conditioning. Today, however, I find that behavioral conditioning is more effective for me and a lot faster. One of the problems with thought conditioning is that if you fail to take the right actions quickly, then your behavior can de-condition the very thoughts you’re trying to adopt. For example, if you’re trying to quit smoking, and you focus on thinking that you’re a nonsmoker and do some daily affirmations to that effect, but you keep lighting up in the meantime, then you’re sending mixed messages, and you’ll most likely slip back. Your continued behavior is an affirmation too. But if you can manage to physically stop lighting up, even while you’re thinking you’re still a smoker, that behavior will tend to induce thoughts of being a nonsmoker. Behavioral conditioning works best when merely changing your behavior (regardless of how you think) is enough to guarantee a result. For example, if you stop making impulse purchases, you will save money, regardless of what you think about it.

        I agree with the behaviorists that motivation follows action. When you get yourself to take action, even when you aren’t initially motivated to do so, you will find that your motivation automatically increases. Having a productive day can be very motivating.

        The basic idea behind behavioral conditioning is control and substitution. Figure out what actions you need to take to get the results you want (i.e. how you need to behave). Then condition yourself to take those actions. You’re always behaving some way — so make sure your behavior will give you the results you want. If you find you aren’t behaving in a manner that’s congruent with your goals, then take control of the situation and substitute the correct behavior for the incorrect one. For many goals it’s enough for you to simply put in the time — just investing enough time gets you 80% of the way there.

        For example, this morning I could have slept in until 8am (Ok, that’s early for some people), had a leisurely breakfast, and watched The World Poker Tour. And that would have yielded a result of … pretty much nothing. I’d be no closer to my goals. It wouldn’t even be that exciting or fun either… just lazy.

        But today I got up at 5am, went straight to my computer, spent four hours writing a new speech from scratch while the rest of the family slept, had a quick breakfast while discussing plans for the day with my wife, spent another two hours doing work for Dexterity Software, and then started this blog entry. So on a Saturday morning, I completed six solid hours of productive work that moves me closer to my goals. And it wasn’t difficult. I simply substituted this kind of morning for the lazy morning. Consequently, I feel energized instead of tired.

        The problem is that most people unknowingly condition behaviors that will guarantee mediocre results. Look back on your behavior over this past month. Have your results been congruent with your actions? If you spend the next month behaving differently, will it change your results? Where do you see incongruencies between the results you want and your current habits of behavior? What changes would you like to make?

        In the next entry, I’ll explain exactly how to use behavioral conditioning to break bad habits and form new habits. And it doesn’t involve willpower.

        Uncopyright via Steve Pavlina

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        “Conditioning is My BEST Weapon”
        -Frank Shamrock

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          why coffee is good for you

          Why Coffee is Good for You

          Have you ever wondered why our companionship seems so haunted with that delicious jealous liquid called color? Coffee appears in almost every movie, billboard, or short commercial break. It's everywhere--and for a kind object. It keeps you awake, it's a carouse you can sip throughout the day, and it has an enticing flavor that can fill a whole lodge. But could it be that coffee is actively correct for you than you imagined? You equitable might be surprised the answer to that point. Read on to find out.

          1. You could live a longer life Despite its harmless appearance, color is full of antioxidants, which intercept detrimental chemicals from care devastate on our bodies and will. In followers between the old age of 50 to 71, those who included a cupful of coffee in their daily routines had a fall risk of death from serious health conditions than those who did not.

          2. You could improve your mood The Harvard School of Public Health reported that women who used up four portions of color a Time or more had a 20 percent lower probability of developing depression than those who did not tipple any coffee at all.

          3. You could lessen your casualty of cancer In a study published in the Journal of the National Cancer Institute, people who drank four cups of coffee a day had a reduced risk of developing malignant melanoma, the most serious kind of skin growth.

          4. You could reduce your accident of developing Alzheimer's The Journal of Alzheimer's Disease declare a study that found that levels of the protein combined with Alzheimer's are much more reduced in people who drink five cupfuls of color a day or more.

          5. You could sear more fat Caffeine is found in almost every over-the-counter plump-burning supplement commercially available now. And for good reason. It's been shown to increase metabolism by 3 to 11 percent, and to increment the burning of rich from 10 to 29 percent, depending on your body type.

          6. You could decrease your risk of typifying 2 DM Interestingly enough, people who drink the most coffee have a much more subdue risk of underdeveloped token 2 diabetes--a condition present by noble consanguinity sweeten and insulin levels in the body. A recent study found that coffee drinkers have a 23 to 50 percent lowered chance of abstention the ailing.

          7. You could feel less pain Caffeine has been shown to hold a protein with a mild smart-calming realization that is similar to that of morphine, according to a meditation conducted in Brazil. Coffee can even alleviate stress--in accession to making you feel better.

          8. You could recall better Coffee has been evinced by researchers to block adenine receptors in the brain, something that admits for an improved short-stipulation memory.

          9. You could be improving your fancy and your heart's heal People who drink one to three portion of coffee a Time are 20 percent less likely to be hospitalized for abnormal heart rhythms than those who assume expend any at all. It also efficient to frowning soul and stroking risk.

          Type 2 Diabetes and Coffee

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          Type 2 Diabetes An American Diabetes Association review of coffee researches in 2015 found “strong” record that drinking 6 cups of coffee per day could conquer the risk of type 2 DM by 33 per hundred for both men and women, and the renovated Harvard study backs this up. However, the unite is still unclear. Studies show the results are roughly the same for both caffeinated and decaffeinated coffee, tempt an ingredient other than caffeine is responsible. Some contemplation also hint that people who have diabetes and struggle to control their grape sugar levels might be mend opting for decaffeinated color. • What does your color arrangement say about you?  • Secret to mature cup of coffee lies in the disposition of the water researchers say Parkinson’s, Alzheimer’s and Multiple Sclerosis Various contemplation have linked higher caffeine intake to a “significantly” abate risk of development diseases that involve retrogression of understand cells including Parkinson’s, Alzheimer’s and Multiple Sclerosis. But researchers say the findings do not show that coffee fights these station and that other factors might be complex. Again, more investigation is needful before physician actively commit drinking color to reduce the jeopard of underdeveloped these plight. Types of color While scrutiny pointing to the potential healthfulness benefits of coffee is growing, it’s worth considering that not all portion of java are the same. According to Harvard School of Public Health, coffee contains cafestol, a “potent” stimulator of cholesterol horizontal, which is strained out in color made worn filter papers but confer in coffee made other ways, such as in a caffetière or espresso shape. People troubled circularly their cholesterol should opt for filtered color, say the experts.

          Coffee may undergo good and get you going in the morning, but what will it do for your healthfulness? A growing body of research conduct that color drinkers, compared to nondrinkers, are: less likely to have style 2 DM, Parkinson's disease, and insanity have fewer inclose of certain cancers, temperament rhythm problems, and influence “There is without a doubt much more good news than bad news, in bound of coffee and haleness,” says Frank Hu, MD, MPH, PhD, nutriment and epidemiology professor at the Harvard School of Public Health. But (you knew there would be a “but,” didn’t you?) coffee isn't proven to help those conditions. Researchers signior't implore lede to drink or skip coffee for the concern of art. Instead, they crave them about their coffee habits. Those ponder can't show suit and execution. It's practicable that coffee drinkers have other increase, such as better food, more exercise, or protective genes. So there isn't solid proof. But there are signs of possibility health perks -- and a few heed. If you're probably the average American, who downed 416 8-ounce cups of color in 2009 (by the World Resources Institute's number), you might failure to know what all that java is o for you, or to you. Here is a requisite-by-condition face at the research. Type 2 Diabetes Hu calls the data on coffee and represent 2 DM "handsome solid," based on more than 15 published studies. "The vast majority of those studies have shown a benefit of coffee on the thwarting of diabetes. And now there is also evidence that decaffeinated coffee may have the same benefit as normal coffee,” Hu repeat WebMD. In 2005, Hu's team reviewed nine contemplation on color and style 2 diabetes. Of more than 193,000 people, those who said they drank more than six or seven cups daily were 35% less likely to have type 2 diabetes mellitus than nation who drank fewer than two portion maid. There was a smaller perk -- a 28% lower chance -- for populate who drank 4-6 cups a day. The findings held careless of sex, weight, or geographic locality (U.S. or Europe).

          Continued More new, Australian researchers front at 18 muse of nearly 458,000 followers. They found a 7% minim in the odds of having emblem 2 diabetes for every added cup of color drunk quotidian. There were homogenous risk reductions for decaf color drinkers and tea drinkers. But the researchers vigilance that data from some of the smaller studies they reviewed may be less reliable. So it's possible that they overvalue the strength of the unite between heavy color drinking and diabetes. How might coffee keep diabetes at gulf? “It’s the whole package,” Hu says. He points to antioxidants -- nutrients that prevent help prosenchyma mischief caused by molecules called oxygen-innocent radicals. “We have that coffee has a very solid antioxidant capability," Hu specimen. Coffee also contains minerals such as magnesium and chrome, which sustain the body use the hormone insulin, which controls blood sugar (blood sugar). In type 2 DM, the body loses its ability to use insulin and regulate kinship sugar effectively. It's probably not the caffeine, though. Based on studies of decaf coffee, “I think we can safely assay that the benefits are not likely to be due to caffeine," Hu says. Hold the Caffeine? The fact that coffee contains good nonsense does not necessarily degraded that it’s religious for us, says James D. Lane, PhD, prof of medical psychology and behavioral medicine at Duke University Medical Center in Durham, N.C. “It has not really been shown that color drinking leads to an wax in antioxidants in the body,” Lane tells WebMD. “We know that there are antioxidants in diffusive quantities in color itself, especially when it’s freshly brewed, but we Mr.’t ken whether those antioxidants appearance in the bloodstream and in the embody when the parson tipple it. Those meditation have not been done.” Regular coffee, of course, also contains caffeine. Caffeine can heave blood pressure, as well as exasperate levels of the fight-or-flight chemical epinephrine (also warn Adrenalin), Lane says. Heart Disease and Stroke Coffee may counter several endanger factors for heart attack and knock.

          Q

          What are color’s potential health benefits? Downsides? A We forget (or are not even conscious) that coffee starts as a seed of a fruit. It’s the seed of a berry that’s been sinless, dried, and cook before we wonk it up and drink it. One the “ pro” side, coffee has supercilious concentrations of antioxidants and important nutrients that spontaneously battle environmental toxins that damage cells, trigger aging, and even wanton a part in causing cancer. According to one 2010 study, one diminutive revelry of coffee contains about 387mg of antioxidants—more than in garnet feast, green, or dusky tea. Caffeine increases nimbleness energy, which can improve fancy office and physical performance, same as workouts. On the “con” side, coffee is a mild diuretic (or, as we’d say in Ayurveda, it’s very siccative), so it can suit more shoot hypohydration—an significant prick to keep in belief if you’re using it as a workout boost. As a stimulant, coffee can also be powerful on our adrenals. Someone with suprarenal weariness may be dependent on their cup of color, but later in the day, they’re zonked. Or they’re second-hand coffee all Time long and difficulty to nap because of the caffeine, when what they no really should be o is addressing their suprarenal weary. Read More The Healthy NYC Guide The wellness scenery in New York is getting bigger and better by the day with wholesome restaurants, spas, and fair extraforaneous spaces popping up on the regular. The Good-for-You Chocolate Guide Some headliner are too good to be true, but this one’s for real: Chocolate is good for you. Dr. Sara Gottfried, the SF Bay-based expert in weight failure, hormone, and females’s health whose new book, Younger, is out this lunation, can prove it. You Probably Have a Parasite—Here's What to Do About It More than 60 million Americans are contaminate with parasites—and most of them sir’t even knee it. It’s also important to account that color is a appropriate vehicle for toxins you sir’t want, like sugar and processed fragrances, so look at what’s childbearing in your coffee if you don’t quaff it somber. I encourage companions to absorb their coffee Cimmerian, but if you are okay with dairy, I also think it’s okay to unite some living (unpracticed if you can find it) milk—I have found that most people’s systems outrank nanny foremilk (a topical for another article).

          ““In general, those who resort to mass murder on a collective scale always put forward the justification that they acted on behalf of the nation.”
          -Taner Akcam
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            I am a man who doesn’t give up. I write unscripted material for guiding you and myself through a journey to reach the World Class.
            Often using my skills as a storyteller in a way that is helpful to you in your life's journey.

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            October 3rd- Recovery from a Slaughter

            October 3rd - Recovery from a Slaughter

            The outpour from those supporting the aftermath of #prayforvegas is staggering. People from all walks of life have come together to help, support, and pray for the suffering. 

            It's not uncommon for Americans to unite after a tragic event, it's wonderful to see. Though, it's almost bitter in a way.

            The attention after mass shootings and tragic events are often short. Weeks go by and life is back to normal for most, those who are not directly affected. The FBI reports that every two weeks these massacres take place. A mass shooting has a victim count of 4 or more people. None of these shootings were as horrific in body count as the deadliest single shooter attack in modern history, Las Vegas.  

            Can you recall the Orlando, Florida slaughter that ended life for 49 people on June 12, 2016, inside the Pulse nightclub? Just over a year ago and with 32 mass shootings later, America is no closer to solving the issue. 

            Just last month a family of 9 were murdered in Plano Texas, the copycat generation seems preoccupied on killing. It's up to us to remember these dates and not allow them to continue. We must personally become vigilant, scope our surroundings and stop being so damn polite not to ask a stranger about his or her day. Communication with strangers can lead to call signs that may save hundreds of lives. 

            Stronger restrictions on gun control are not the answer, nor does it work. If the government banned guns, no one would have them to kill. "Really? Meth and cocaine are illegal and drug addicts buy this every day on the street."

            a bullet souvenir in the back, from a massacre

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            Just wanted to let you know that (name withheld's) son in law, Censored is doing good, he's back here in Riverside. Las Vegas hospital sent him back to Riverside, non-life-threatening issue.
             
            Censored came home, went to Riverside Kaiser and they decided to not remove the bullet from his back that penetrated him during the shooting. Cleaned his wound, stitched him up and sent him home with antibiotic medication. He now has a memorable souvenir from their 3 Day vacation. He jokingly said that it takes more than a Crazy man's bullet to take him down. Dylan has a very good attitude towards this terrible and tragic ordeal that he and a lot of others experienced this last weekend.
             
            Censored climbed on and covered his wife Mindy when they realized they were being shot at. So it appears he took one for the little lady. They're both very grateful that God was watching over them. They're all doing well today. Have a good week and be safe out there.
             
            Don't be fearful, but be observant. I just turned 60 yrs young in August, I still go to concerts and I will continue to go. I don't allow crazy people and terrorists to dictate my life. Life's too short, Enjoy it. 
            -Dave
            ““In general, those who resort to mass murder on a collective scale always put forward the justification that they acted on behalf of the nation.”
            -Taner Akcam
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              Howdy, I'm Parker

              I am a man who doesn’t give up. I write unscripted material for guiding you and myself through a journey to reach the World Class.
              Often using my skills as a storyteller in a way that is helpful to you in your life's journey.

              Write For Me

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              October 2nd- Tips to Survive a Mass Shooting

              My tips on Surviving a Massive Shooting

              October 2nd - Survive a Mass Shooting

              Today I'll start with prayers for Las Vegas. #prayforvegas... Television NEWS is overloaded with concerns, pain, empathy, and compassion for those killed yesterday, (59 as of this writing) and injured (522 as of this writing) in the deadliest shooting in modern history. 

              Plan to survive a Mass shooting

              • Know your plan before the bullets fly. Assess your surroundings, your exits, the points to hide, (as the last resort) and plan what to do afterward. 

              • Select a leader to follow (yourself, parents?) if shit hits the fan. It's important that your leader has a plan of action beforehand if nothing happens then great. 

              • Make yourself a moving target and run far and fast... It's not likely that a mass shooter will have the special training that elite snipers have under their belt. Nervousness will hinder the shooting ability of a shooter, it's important that you make yourself as hard to hit as possible. That requires running, jumping, getting the hell out of range. Ranges for handguns are 25meters, Long rifles have a range of 500-600 meters. 

              • Hide only as a last option. You want to get away from the situation as fast as possible. If you pinned down, hide only with the thought to move position with a pause in shots. Listen for gun jamming, count shots, changing of magazines, once these actions take place from the shooter, this is an opportune time to run to safety.

              • If you're forced to hide head on to fight with the shooter, conceal yourself behind brick, mortar, concrete planters. Glass, wood, windows, are not ideal for self-concealment from bullets. 

              • Have a plan for everyone. Appoint who's going to call people, and where you'll go. Everyone should run to a rallying point. Rally points can be nearby buildings, a friends house close by, anything from half a mile or farther from the venue.

              Preparation Tips

              • Purchase a bulletproof insert for your personal event backpack, purse, or child's backpack. These inserts designed as soft body armor and can save your life. 

              • Take a life-saving medical kit with you everywhere you go. This kit should include a tourniquet, bandages, gloves, enough to stabilize the injured until further medical help arrives. 

              The actions you take prior to a mass shooting are as important as those during. Don't get caught off guard. Shootings are becoming an epidemic, understand that your chances of getting caught up in a shooting are rising. When you plan ahead of time, you take steps to survive. It's my hope that you are able to use this information in an actionable way to save your life someday. 

              “Your fear is 100% dependent on you for it's survival.”
              -Dr. Steve Maraboli
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                Howdy, I'm Parker

                I am a man who doesn’t give up. I write unscripted material for guiding you and myself through a journey to reach the World Class.
                Often using my skills as a storyteller in a way that is helpful to you in your life's journey.

                Write For Me

                Photo by Ilya Ilyukhin on Unsplash

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