​1. Waste Time Feeling Sorry for Themselves
Many of life’s problems and sorrows are inevitable, but feeling sorry for yourself is a choice. Whether you’re struggling to pay your bills or you’re dealing with unexplained health problems, indulging in self-pity won’t fix your problems. If you’re prone to feeling sorry for yourself when the going gets rough, train your brain to exchange self-pity for gratitude. Mentally strong people don’t waste their time and energy thinking about the problem, instead they focus on creating a solution.
2. Give Away Their Power
It can be very tempting to blame other people for our problems and circumstances. Thinking things like, “My mother-in-law makes me feel bad about myself,” gives others power over us. Take back your power by accepting full responsibility for how you think, feel, and behave. Empowering yourself is an essential component to building mental strength and creating the kind of life you want to live.
3. Shy Away From Change
Although we feel safest when we stay within our comfort zones, avoiding new challenges serves as the biggest obstacle to living a full and rich life. Learning to recognize when you avoid change because of the discomfort involved in doing something new could be the first step in a long journey toward improving your life. The more you practice tolerating the uncomfortable feelings associated with change—whether it involves taking on a new job or leaving an unhealthy relationship—the more confident you’ll become in your ability to create your future.
4. Waste Energy on Things They Can’t Control
So often, we worry about all the wrong things. Rather than focus on preparing for the storm, we waste energy wishing the storm wouldn’t come. If we invested that same energy into the things we do have control over, we’d be much better prepared for whatever life throws our way. Pay attention to the times when you’re tempted to worry about something you can’t control—like the choices other people make or how your competitor behaves—and devote that energy into something more productive.
5. Worry About Pleasing Others
A lot of people say, “I don’t care what other people think,” but often that’s a defense mechanism meant to shield them from the hurt and pain associated with rejection. People-pleasers come in all forms. Sometimes you can spot one a mile away and at other times, their fear of angering others is deeply rooted. Doing and saying things that may not be met with favor takes courage, but living a truly authentic life requires you to live according to your values, even when your choices aren’t popular.
6. Fear Taking Calculated Risks
We make dozens—if not hundreds—of choices every day with very little consideration of the risks we’re taking. Whether we choose to wear a helmet on a bike ride, or we decide to take out a loan, we often base our choices on our emotions, not the true level of risk. Making decisions based on your level of fear isn’t an accurate way to calculate risk. Emotions are often irrational and unreliable. You don’t get to be extraordinary without taking risks, and learning how to accurately calculate risk will ensure you’re making the best choices.
7. Dwell on the Past
While reflecting on the past and learning from it is a helpful part of building mental strength, ruminating can be harmful. Making peace with the past so you can live for the present and plan for the future can be hard, especially if you’ve endured a lot of misfortune, but it’s a necessary step in becoming your best self.
8. Make the Same Mistakes Over and Over
It’d be nice to learn enough from each mistake that we’d be guaranteed to never repeat that same mistake twice. But the reality is that we’re prone to repeat the same mistakes sometimes. Learning from our mistakes requires humility and a willingness to look for new strategies to become better. Mentally strong people don’t hide their mistakes or make excuses for them. Instead they turn their mistakes into opportunities for self-growth.
9. Resent Other People’s Success
Watching a co-worker receive a promotion or hearing a friend talk about her achievements can stir up feelings of envy. But resenting other people’s success will only interfere with your ability to reach your goals. When you’re secure in our own definition of success, you’ll stop envying other people for obtaining their goals and you’ll be committed to reaching your dreams.
10. Give Up After Failure
It’s normal to feel embarrassed, discouraged, and downright defeated when your first attempts don’t work. From a young age, we’re often taught that failure is bad, but it’s nearly impossible to succeed if you never fail. Mentally strong people view failure as proof that they’re pushing themselves to the limits in their efforts to reach their full potential.
11. Fear Alone Time
In today’s fast paced world, obtaining a little quiet time often takes a concerted effort. Many people avoid silence and solitude because the lack of activity feels uncomfortable. But time to yourself is an essential component to building mental strength. Mentally strong people create opportunities to be alone with their thoughts, reflect on their progress, and create goals for the future.
12. Feel the World Owes Them Anything
It’s easy to get caught up in feeling a sense of entitlement. But waiting for the world—or the people in it—to give you what you think we’re owed isn’t a helpful life strategy. If you’re busy trying to take what you think you deserve, you won’t have any time to focus on all that you have to give. And everyone has gifts that can be shared, regardless of whether they’ve gotten a “fair deal” in life.
13. Expect Immediate Results
Wouldn’t it be nice if everything in life could happen at the touch of a button? We often grow so accustomed to our “no lines, no waiting” world, that our brains begin to believe that everything should happen instantaneously. But self-growth develops at more of a snail’s pace, rather than at lightning speed. Whether you’re trying to lose weight or develop a more gracious attitude, slow and steady wins the race and expecting immediate results will only lead to disappointment. Mentally strong people know that true change takes time and they’re willing to work hard to see results.
The good news is, everyone has the ability to build mental strength. But to do so, you need to develop self-awareness about the self-destructive thoughts, behaviors, and feelings that prevent you from reaching your full potential. Once you recognize areas that need work, committing to mental strength exercises will help you create healthier habits and build mental muscle.
This article was republished from huffingtonpost.com. You can find the original post here.

By Dr. Andreas Eenfeldt, MD in Heart disease, Saturated fat, Sugar/fructose 


The conventional advice we’ve been given to reduce heart disease, eat less fat and more carbs, is completely wrong and needs to be turned on its head. In fact, it’s the carbs and not the fat that we should avoid if we want to reduce our risk of cardiovascular disease, writes a cardiologist in The Washington Times. And he’s probably right.
"For decades, doctors and nutritionists prescribed low-fat diets to people trying to lower their risk of heart disease. Saturated fats in meats and dairy products were thought to clog our arteries. Grains — especially “whole” ones — were thought to help everything from high cholesterol to digestion.
A growing body of research suggests this advice was wrong. For most people, it’s carbohydrates, not fats, that are the true cause of heart disease."



Heart disease and cholesterol
ANALYSIS/OPINION:
This year, more than 610,000 Americans will die from heart disease. It’s the leading cause of death for both men and women.
For decades, doctors and nutritionists prescribed low-fat diets to people trying to lower their risk of heart disease. Saturated fats in meats and dairy products were thought to clog our arteries. Grains — especially “whole” ones — were thought to help everything from high cholesterol to digestion.
A growing body of research suggests this advice was wrong. For most people, it’s carbohydrates, not fats, that are the true cause of heart disease.
Consider a report published last year in The Lancet that studied nutrition among more than 135,000 people across 18 different countries — making it the largest-ever observational study of its kind. The researchers found that people who ate the least saturated fat — about the same amount currently recommended for heart patients — had the highest rates of heart disease and mortality. Meanwhile, people who consumed the most saturated fat had the lowest 
Limiting intake of carbohydrates, rather than fats, is a surer way to decrease the risk of heart disease. An analysis of more than a dozen studies published in the British Journal of Nutrition found that patients on low-carb diets had healthier body weights and cardiovascular systems than those on conventional low-fat diets. I’m a cardiologist in Virginia and my own patients have seen the benefits of a low-carb, high-fat diet firsthand.
Consider Marj. At age 71, she lost more than 100 pounds in a year without medication, meal replacements or surgery — just by cutting out sugars and starches, and eating healthier food.



Denise had out-of-control diabetes. Her blood sugar was frequently over 250 — a level far above normal — despite being on insulin. Then she started a low-carb diet. After only a week, she was off insulin and had near normal blood-sugar levels.
When Jeff started working with me, he had severe lipid abnormalities. Four months later, his HDL cholesterol — commonly known as “good cholesterol” — had increased by 13 points. And his triglyceride level plummeted from 468 to 78 — well below the normal level of 150. All of this was without medication or exercise.
The mistaken belief that fats cause heart disease stems from weak, outdated research. Back in 1961, the American Heart Association published its first report recommending that people limit consumption of animal fats and dietary cholesterol. The report cited several studies that showed a correlation between high-fat diets and heart problems.
But that hypothesis had never been put to the test in a clinical trial. A controlled trial is the only way to prove a cause-effect relationship, rather than a mere correlation that could occur due to random chance or some other unknown variable.
As Dr. Phillip Handler, the former president of the U.S. National Academy of Sciences stated nearly 20 years later, “What right has the federal government to propose that the American people conduct a vast nutritional experiment, with themselves as subjects, on the strength of so little evidence?”
Eventually, the National Institutes of Health (NIH) started conducting clinical trials. However, these trials were deeply flawed. Additionally, when evidence contradicted the dominant medical narrative, researchers effectively buried it. One NIH study, which found little-to-no relationship between saturated fats and various health problems, was conducted between 1968 and 1973 but wasn’t published for another 16 years.
Despite the flimsy evidence against saturated fats, mainstream nutritionists still advise people to eat lots of carbohydrates and steer clear of fats. The AHA recommends restricting saturated fat consumption to 6 percent of total calories. Federal guidelines encourage people to eat fat-free or low-fat dairy and plenty of grains.
This advice is dooming hundreds of thousands of people to early death and disability. Every 40 seconds, someone in the United States has a heart attack. The disease costs Americans $200 billion annually in medical care and lost productivity.
For decades, our public health leaders have dispensed deadly dietary advice. That needs to change. Many doctors, myself included, have seen with our own eyes how low-carb diets help patients lose weight, reverse their diabetes and improve their cholesterol.
• Eric Thorn is a cardiologist affiliated with the Virginia Hospital Center.

What’s one of the best things you can do for your body? Get enough sleep. It’s that simple. Who in the world is hoping to get less sleep? All we hear are crickets. But sometimes it’s hard to turn your brain off at night to get to that precious REM cycle. We’ve gathered some tips to help you take advantage of those valuable Zzzs.

1. Power down.
   Remind your body to go to sleep by powering down. Stop scrolling through Instagram or watching those tantalizing recipe videos at least 30 minutes before you want to fall asleep. Don’t bring your phone to bed with you either.
2. Do controlled breathing exercises.
   Do breathing exercises to help calm your senses and release any stress from the day. Breathe in for four counts, hold your breath for four counts, and exhale for four counts. Repeat as many times as it takes to relax and fall asleep.
3. Meditate.
   Try to turn off your mind by doing basic yoga stretches while lying in bed and letting thoughts leave as fast as they come. Lie on your back with your legs and feet resting against the wall at a 90-degree angle. This helps with blood flow to the brain. You can also lie on your back with the soles of your feet touching, letting your knees fall open to opposite sides.
4. Keep your bedroom dark and cool. 
   By creating a cozy atmosphere, it signals to your body that it’s time for rest. There’s nothing better than snuggling under a big, warm comforter at the end of the day!
5. Exercise regularly.
   This one will make a big difference. It doesn’t take an intense, hard-core sweat session to make you sleepy at night. If you’re exercising regularly, your body will crave that rest time to recover.

One of the best things you can do for your health is to get a regular, solid sleep cycle. We hope these tips will help you get some of your best shut-eye!

Do you want to be a boss and get more done? Here are five daily habits to promote emotional well-being, reduce stress, and continue moving toward success. Try them out today!

1. Exercise and get enough sleep
   Exercise for a minimum of ten minutes every day to enjoy benefits such as increased energy, better immune system function, and mental health benefits like decreased depression, stress, and anxiety.1 Also, make sure you’re getting enough sleep each night. The benefits of sleep can include improved immune system function, metabolism, memory, learning, and other vital functions.2
2. Get organized
   When you’re organized, you feel less stressed and more in control. Start with your work environment. Declutter your desk and throw out or recycle anything you don’t need. Create a filing system for important documents so you can easily find them.
3. Set realistic goals
   Keep the big picture in mind when you make your business goals. What do you want to achieve in the next week, month, or year? Break your goals down into small, daily steps. Trying to accomplish too much too soon can cause stress and may lead to a sense of failure. Be patient and forgive yourself if you don’t meet a daily goal, or if you need to set more achievable ones. If you don’t accomplish something today, you can tackle it tomorrow! Another tip: use a calendar to help you determine what you need to accomplish each day.
4. Think positively
   If you believe you can succeed, you likely will. There’s a reason people talk about “the power of positive thinking.” Start or end each day by writing down five things for which you’re grateful. Create a dream board to help you envision your goals. In addition, surround yourself with positive people. Concentrate on helping others succeed, and enjoy how good it feels when you focus on other people. Take a break from working hard to watch a funny movie, read an uplifting book, or do something you love.
5. Eat healthy foods and take supplements
   When you eat highly processed junk food, you can feel fatigued, anxious, and even depressed. Choose healthy foods to reduce stress, increase energy, and promote relaxation. Look for supplements with valuable nutrients that might be missing from your diet. Remember to stay hydrated to reduce fatigue.

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