Nanci

Oscar-award winning film maker Shekar Kapur asks Sadhguru about stress, who looks at the shift we need to engineer within ourselves in order to get rid of stress.

 Shekhar Kapur: Since I’m having the chance to interview you, I know people will say, “Well, why didn’t you ask about how to get rid of stress?” Is there a definition that we can assign to the idea of stress?

Sadhguru: When I first went to the United States a few years ago, wherever I went, everybody was talking about “stress management.” I really didn’t get this because in my understanding, we manage things which are precious to us – our business, our family, our money, our wealth, our children. Why would anyone manage stress? It took me a while to understand that people have concluded that stress is a part of their lives.

Manage yourself, not your stress

Stress is not a part of your life. Stress is just your inability to manage your own system. Stress happens not because of the nature of your work. The Prime Minister is complaining of stress, the peon is also complaining of stress. In between, every other person is saying his job is stressful. And those who are unemployed also find their situation stressful. So you are suffering your job – if I get you fired, will you be joyful?

Shekhar Kapur: No.

Sadhguru: No. So stress is obviously not about your job, isn’t it? It is just that you do not know how to manage your body, your mind, your emotions, your energy, your chemistry – you do not know how to manage anything. You are functioning by accident, so everything is stressful. If you get into a car where if you turn the steering wheel one way, the car goes in the opposite direction, you’ll be stressed, isn’t it?

Shekhar Kapur: Yeah.

Sadhguru: Right now, that’s the kind of mechanism you are driving. Without understanding anything about it, just by chance, you are blundering through life – so you will be stressful. Stress is not because of the nature of the activity that you are performing or because of life situations. Stress is simply because you do not know how to manage your own system. What is stressful for one person, someone else breezes through – isn’t it so?

Shekhar Kapur: Correct.

Changing the context of your life

Sadhguru: So stress is just an inability to manage the inner situation, not the outer situation. Essentially, the quality of our lives changes and transforms not because we change the content of our lives, but only because we change the context of our lives. If someone is living a beautiful life, it does not mean he is doing something different. When he wakes up in the morning, he also goes to the toilet. He also brushes his teeth. He also does the same things. But somehow, his life is magical and beautiful because of the context.

The first and foremost thing we need to work at is to make a human being peaceful and joyful. This will invariably happen if you do the right type of yoga.

This could have happened to people when they fall in love with someone. When they fell in love, and everything becomes different because the context of their life has changed. But then, once they fall out of love, again, the context of their life changes and they become miserable. Changing the content of your life as you wish may not be possible because you need permission from the situations in which you exist, but changing the context is something that you can do willfully. You don’t need anyone’s permission. It is not at all situational.

On a certain day, three men were working in one place. Another man came by and asked the first man, “What are you doing here?” The man looked up and said, “Are you blind? Can’t you see I’m cutting stone?” This person moved on to the next man and asked, “What are you doing here?” That man looked up and said, “Something to fill my belly. So I come here and do whatever they ask me to do. I just have to fill my belly, that’s all.” He went to the third man and asked, “What are you doing here?” That man stood up in great joy and said, “I’m building a beautiful temple here!” All of them were doing the same thing, but their experience of what they were doing was worlds apart.

Every human being, every moment of his life could be doing whatever he is doing in any one of these three contexts – and that will determine the quality of his life, not what he is actually doing. How simple or complex an activity is doesn’t change the quality of your life. With what context you do it changes the quality of your life.

If you look at your ability to handle various situations in your life, is it better when you are feeling very happy or unhappy? When you are joyful, you are willing to take up any number of things and do it. When you are stressed, you don’t want to do even the simplest things – it sets up a different kind of momentum within you.

So the first and foremost thing we need to work at is to make a human being peaceful and joyful. This will invariably happen if you do the right type of yoga. If it is done properly – because yoga is a subjective science – if it is delivered properly, it will work like a miracle and make this happen.

Blog by isha.sadhguru.org

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Jana is one of those people you’ll love to be around.

She seems to attract magic and bizarre scenarios wherever she goes. Yet she is completely relatable because she has been through it all. A curious explorer, willing to try most things once, when you train with her no topic is off limits.

Bring all the parts of who you are, be ready to get real, laugh hard, work harder, push the edges of your comfort zone & heal. She’s a master of seeing potential in people & then coaxing it out to the forefront of your experience. Oh. And. Did we mention she has a reputation for raising some of the best yoga teachers! Even if you don’t want to teach yoga, a training with her will change your life.

She is one of two teachers guiding our 200 hour yoga teaching training this November in Thailand. Learn more about the trip here!

Check out her website – www.janaroemer.com
Follwer her on instagram and twitter – @jana_roemer
 
 

118SHARES

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Photo by Romy Young Photography

Meet Kristin Fraser from Inner Glow Nutrition! She is an up and coming leader in the food world with an incredibly innovative and dynamic approach to lifestyle and cooking. The mental, physical and spiritual evolution she has discovered through changes in diet has offered her a new connectivity to source which has become her guiding light in an amazing journey. Read on to see how this transformation took place, and just how deeply this friend of ours loves her path and profession. Kristin will be the private chef for next years Rejuvenation Retreat – Live Food + Yoga with Sarah Zandbeek in Nicaragua.

Learn more about Kristin and her company Inner Glow Nutrition:

How did you find raw food?

I went through the typical low energy, lacking motivation, hating life, working too much, wanting a break from everything phase in my life in my early 20s. I was working at a coal mine as an engineer, eating a lot of sugar, processed foods and drinking lots of beer. It’s what we did! As I was struggling with depression some good friends told me about raw foods and how they could bring you back to life, and spark your vitality again. I had no idea how to incorporate, nor did I really desire things like salads at the time so I decided to ship myself to the Tree of Life Rejuvenation Center in Patagonia Arizona to get my Living Foods Instructor Training Certificate. I lived on raw food for 3 months and it changed my life!

How did raw foods change your life?

I got my life back. More like I got a LIFE! I’ve become in tune with my body and that’s the greatest gift you can give yourself. I’ve become more intuitive and connected to “source” through raw foods. It brought me to the practice of yoga and cultivating more of a meditative practice in my life. It has given me tools to connect with my own intuition which is powerful. Your outer environment is a direct reflection of your inner environment, and so as you want things to shift on the outside – you have to change them on the inside. And as I changed the inside I didn’t just “believe” in the forces of the universe – I became to experience them. “If you knew who walked beside you fear would be impossible.” – A Course in Miracles. I’ve come to know that magic does exist. It’s what’s been written in yogic, biblical and spiritual texts and philosophy. The fact is, when you are tuned in – fear doesn’t exist. Anything becomes possible and that is a pretty cool tool to have in your toolbox. Since then I have gone on to quit my entire career, move to New York City without any money and go to THE most expensive plant based culinary school in the world – The Natural Gourmet Institute. I’ve been all around the world – from dinner parties with billionaires in Dubai to Cacao farms in Peru. I started living “unrealistically”. Only when you become connected to source can you truly understand the magical workings of the universe, and raw food was a big part of that for me.

Should Everyone be Raw?

One of the most important things I learned in the long run is that you don’t have to live as a raw foodist to be happy, healthy and have a beautiful inspiring life. But having the tools of juicing and preparing some delicious simple raw foods in your diet to use as a tool when you need that boost of vitality, reduction of inflammation in the body, mental clarity, healing of a certain ailment, or just nourishment in general this is the best tool you can have. But it’s just one piece of the puzzle, your mental attitude is a bigger piece of that puzzle. So no, not everyone “should” be raw, but if you haven’t experienced it for a period of time I think you’re missing out on something pretty special.

Who is God to you?

Love. God is love. God is the magical forces at work in the universe that unite us. It is our role as humans to find ways to connect to this source of love. Seeing the world through new eyes, cultivating a practice of surrender, compassion and acceptance towad the world around us – and especially ourselves. We are all perfect beings. Our only job is to start to see ourselves as such.

What is health to you?

Health to me is acceptance and awareness of how you feel in your body; mentally, emotionally, and spiritually. Health is a choice and an ever changing journey. People tend to put food in categories of good or bad, and that can be part of your journey for sure. Avoiding the processed foods, sugars, alcohol, the “bad” stuff, and consuming as much living plant based foods would be a good guideline. But more importantly health is about accepting that you are in perfect health just as you are. As you come into that space your food choices will start to reflect that. Your behavior will start to reflect that. Your mental attitude towards life will reflect that. I know some of the “healthiest” of people who don’t eat near as “good” as some, but their glow, their happiness is what makes them healthy. So I think glowing is health. Whether it be after a 7 day juice cleanse, a surf session in the sunset, a glass of wine by the river with your lover, or a beer on the patio… whatever truly makes you glow is health to me. It’s your journey to discover.

 

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Photo by Mystic Mamma

Think back to a time in your life when you heard music that was so powerful and beautiful you were carried away in ecstasy. The angels were there, touching the strings of your heart and spontaneously opening a channel to experience the irresistible force of their expression…

These choirs are always in the lookout for open hearts and ears so that through them our world may be brought into tune…

Each of us takes part in the mighty orchestra of the universe, through which the angels send inspiration, purification, instruction, faith and love to our yearning souls…

Music is vibration.…Music is a powerful tool for transformation from the little self to the Eternal Self.

Search for music that increases your ability to vibrate and feel. When music makes you want to dance, you are opening to receive more Light. When music touches your heart, you are opening to receive love.

When music unleashes your sensuality and passion, you are becoming more alive. When music helps you express anger and rage, you are opening to make room for the transformation that will ultimatly take you Home! When music breaks free the sadness in your heart, you feel an overpowering longing.

This vibration is your direct connection with the energy of God, the angels, and your Eternal Self.

Kimberly Marooney from Angel Blessings via Mystic Mamma

***A Breathe in Life staff pick. Have a listen and feel the vibration… goo.gl/rRVAWc

 

New to minimalism? Have you heard of theminimalists.com? Welcome aboard! There’s a lot of info they share, and you certainly don’t have to read it all at once, but here’s the order they suggest for beginners. Start below, find topics that add value to your life, and take your time. There’s nothing wrong with moving slowly.

 

Start Here: Read, Listen, Watch, Connect

Free Essays. Subscribe to this website via email to receive free essays about minimalism from Joshua and Ryan. This way you’ll always receive new essays whenever they publish one (usually a couple per week). They never send spam (because spam’s yucky!). They want to add value to your life, so subscribe only if you find value here. Unsubscribe anytime.

Listen to Less. Each week, they discuss living a meaningful life with less on The Minimalists Podcast, which is often the #1 Health podcast on iTunes and has climbed the charts to the top 30 of all podcasts.

Documentary. Their film, Minimalism: A Documentary About the Important Things, opened as the #1 indie doc of 2016, showing in more than 400 theaters worldwide. It’s now available online and on DVD.

Meet The Minimalists on Tour. They’ve spoken about minimalism in more than 150 cities in eight countries. Check their tour page to see where they’ll be next.

Connect via Social Media. Follow them on your preferred social network: Facebook, Twitter, Instagram, and YouTube. They share a lot of insightful and funny things they don’t say here.

Newest Book. What if everything you ever wanted isn’t what you actually want? Everything That Remains is the touching, surprising story of what happened when Joshua Fields Millburn decided to let go of everything and begin living more deliberately (“Like Thoreau, but with Wi-Fi” —Boston Globe). Heartrending, uplifting, and deeply personal, this engrossing book is peppered with insightful (and often hilarious) interruptions by Ryan Nicodemus, Joshua’s best friend of 20 years.

Paperback: Amazon · IndieBound

Ebook: Kindle · iBooks · Nook · Kobo · Google Play · PDF

Audiobook: Audible · iTunes · Amazon

 

And then…

• Read more about them on their About Joshua & Ryan page
• Browse some of their most popular essays of all time
• Learn about their 21-day journey into minimalism
• Find their definition of minimalism
• Check out their bestselling books
• Watch both of their TEDx Talks
• See them on television
• Laugh at their silly photos

 

And then let them answer your questions by way of our essays…

Excess Stuff

Having trouble getting rid of stuff? Read these essays: The Short Guide to Getting Rid of Your Crap, 10/10 Material Possessions Theory, Getting Rid of Just-In-Case Items, When Everything Is Your Favorite Thing, What Would Happen If You Just Let Go?, and The Consumption Continuum. And listen to this podcast: Stuff.

 

Clutter

Tired of clutter? Read: Packing Party: Unpack a Simpler Life, Decluttering Doesn’t Work Like That, Organizing Is Often Well-Planned Hoarding, Collecting Is Dangerous, What Things Can You Get Rid Of?, and 30-Day Minimalism Game. And listen to this podcast: Declutter.

 

Sentimental Items

Having trouble getting rid of sentimental items? Read these essays: Letting Go of Sentimental Items, Photo-Scanning Party, Dealing with the Death of a Loved One, The High Price of Pursuing My Dreams, and I Don’t Love You Anymore. And listen to this podcast: Sentimental.

 

Relationships

What about relationships? Read: Letting Go of Shitty Relationships, It’s Complicated, A Minimalist’s Thoughts on Meaningful Relationships, and The Things We Are Prepared to Walk Away From. And listen to this podcast: Relationships.

 

Gifts

Tired of buying and receiving so many stupid gifts? Read these essays: Getting Rid of Gifts, The Blackest of Fridays, and The Commodification of Love, Five Steps Toward a More Meaningful Holiday Season, and 40 Reasons to Avoid Shopping on Black Friday. And listen to this podcast: Giftgiving.

 

Counting Possessions

Is minimalism just about counting your stuff? (Hint: nope.) Read this essay: I Counted All My Stuff then I Threw Away the List Because I Didn’t Want It to Count as One Item and then take a Tour of Joshua’s Minimalist Apartment. Also: Less, Less, Less, Less, Less, Less, and Love People, Use Things. And listen to this podcast: Consumerism.

 

Explaining Minimalism

Having trouble explaining minimalism to your friends and family? Read these essays: Minimalism for Families with Childrenand Minimalist Family: Start With Yourself, followed by Minimalist Family: 12 Useful Links, Minimalism Is Not a Radical Lifestyle, I Was Not a Minimalist, Until I Was, Life Is an Acquired Taste, Gospel of Minimalism, and Take It Simple. And listen to these podcasts: Who Are The Minimalists? and Children.

 

Career

Sick and tired of your soul-crushing corporate job? Read these three essays: Why I Quit My 6-Figure Corporate Job, Being Laid Off From My 6-Figure Job Was the Best Thing That Ever Happened to Me, UnTeachers, The UnAmerican Dream, Life’s Most Dangerous Question: What Do You Do?, and Quitting Is Easy. And listen to this podcast: Career.

 

Money

Wondering how minimalism can help you with your finances and help solve your money problems? Read these essays: Financial Freedom, Debt-Free, A Minimalist’s Thoughts on Money, What it Feels Like to No Longer Worry About Money, Money Doesn’t Buy Happiness, Neither Does Poverty, and Money Does Not Buy Better Habits. And listen to this podcast: Money.

 

Productivity

Want to stop wasting your time? Thinking about getting rid of your TV or your phone maybe even getting rid of the internet at home?That’s great! Read these essays: Most Emergencies Aren’t, Why I Don’t Own a TV, Killing the Internet at Home Is the Most Productive Thing I’ve Ever Done, Why I’m Getting Rid of My Phone, Reprogramming The Twitch, and How to Check Email Like a Minimalist. And listen to this podcast: Priorities.

 

Clothes

What kind of clothes does a minimalist wear? Read these essays: Favorite Clothes of a Minimalist, What If You Accidentally Spilled Bleach on Half Your Wardrobe?, Fool Price, Logos, Less Clothes, More Routines, and A Rolex Won’t Give You More Time.

 

Workspace

Want to clean up your office, desk, or workspace? Read these two essays: My Minimalist Workspace and My Minimalist Desktop. Also: Minimalist Screens: Free Wallpaper for Your Smartphone and Desktop.

 

Goals

Ever thought about living with no goals and just enjoying your life? Read these essays: Living with No Goals, Moving Beyond Goals, When Goals Are Important and When They Are Not, What is Your Outcome?, and Accomplishments Without Goals.

 

Decisions

Having trouble making a hard decision? Read: How to Make a Damn Decision and Right Path, Wrong Path, Left Path, No Path. And listen to this podcast: Education.

 

Mindfulness

Wish you could live in the moment more often? Read these essays: Right Here, Right Now, Fighting the Voice in Your Head, Waking Up, Be on The Mountain, and Clear Your Damn Plate. And listen to this podcast: Mentalclutter.

 

Time

Wish you had more time for yourself? Read: Alone Time, 5 Ways to Create Solitude, Someday, and Taking Back the Morning.

 

Focus

Feel too busy all the time? Read: Not Busy, Focused and The Details. And listen to this podcast: Focus.

 

Health

Wish you were in better shape? Wish you exercised more? Wish your diet was better? Wish you were just healthier? Read these essays: A Minimalist’s Thoughts on Diet, Minimalism is Healthy: How I Lost 70 Pounds, 18-Minute Daily Minimalist Exercises, and 6-Minute On-the-Road Minimalist Workout (with Videos). Also: The Costs and Benefits of Awareness. And listen to this podcast: Health

 

Past

Having trouble letting go of the past? Read this essay: Your Past Does Not Equal Your Future, Letting Go of Control, and Worthy. And listen to this podcast: Away.

 

Perfection

Are you a perfectionist? Read these essays: Nightmares of a Perfectionist and The Pressure We Put on Ourselves. And listen to this podcast: Passion.

 

Contribution

Want to know the meaning of life? Read these essays: Ask Not What You Can Get, Ask What You Can Give, Giving Is Living, and Adding Value. Also: Imagine Everything.

 

Freedom

Want to know what freedom really means? Read our three-part essay series: Conscious Freedom Essay Series. And listen to this podcast: Debt.

 

Life Lessons

Want a bunch of life lessons from 30 years of living (complete with a ton of great links)? Read this essay: 30 Life Lessons From 30 Yearsby Joshua, followed by Ryan’s 30 More Life Lessons From 30 Years. Also worth reading: A Minimalist, a Japanese Cowboy, and an Arrogant American Walk into a Museum. And listen to this podcast: Blame.

 

Explaining Yourself

Tired of always explaining yourself? Read these essays: You Don’t Have to Explain Yourself, Fake Outrage: Dealing with Criticism, and Preaching to the Congregation. And listen to this podcast: Criticism.

 

Results

Feel like you’ve tried everything but can’t get results? Read this essay: Stop Trying, followed by The Discomfort Zone. And listen to this podcast: Next.

 

Barriers

Want to know who’s holding you back? Read this short essay: Who Is Preventing You from Being Completely and Totally Free? And listen to this podcast: Education.

 

Links

Want to see 10 links that changed our lives? Read this essay: 10 Life-Changing Links. And listen to this podcast: Documentaries.

 

Blogging

Interested in starting your own website or blog? Read: How to Start a Successful Blog Today. And listen to this podcast: Writing.

More

Once you’re done with all that, check out their TV, radio, and print interviews, as well as their archives page, which contains all of the essays on their site as well as their guest essays on other sites throughout the web.

If you’re interested, they offer an online writing class and private mentoring.

Finally, you can check out some of their favorite websites about minimalism.

Blog by The Minimalists

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We feel guilty that we’re constantly plugged in.

We sense that our smartphones are making us less focused, that constantly checking our email and Twitter is making us less productive, and more disconnected from our real lives. But what do we really know about how our devices are affecting us? We have plenty of anecdotes, but the science of how always-on technology impacts human behavior is still in its infancy.

Results from the few studies that have been done are troubling. Social media appears to promote narcissism, smartphones could be causing insomnia, and screens seem to be making our kids less empathetic.

“I don’t want my children growing up like this,” Kate Unsworth, the 27-year-old CEO of Kovert Designs, tells Fast Company. “Reading these studies convinced me that we need to do something. But it will take more than just individuals unplugging periodically. It will take a change in social values and etiquette.”

Kate Unsworth

Unsworth founded Kovert in 2013 to spur this social change. She describes the company as a research organization with a product wing. Based both in London and New York, her 20 employees include neuroscientists, psychologists, and philosophers who design experiments to learn about exactly how technology is changing people’s bodies and behaviors. Kovert uses this qualitative and quantitive data to build products that allow people to set boundaries with their technology. Kovert has produced a range of connected jewelry—in the same vein as Ringly—that allow the wearer to put away the smartphone, but to be alerted if there is something that requires immediate attention. (They’ve sold out of the current line; products become available again next month.)

But to Unsworth, the really exciting work at Kovert is gathering data. She claims that these consumer products are just one way to get people interested in the larger mission of her company, which is to help people detach from technology to live happier lives. After a year and a half of bootstrapping her company, she tellsFast Company, Unsworth has recently closed a round of seed funding from a range of investors in the U.K. and the U.S. This investment is allowing her team to design and conduct new experiments.

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Two months ago, for instance, she invited a handpicked group of 35 CEOs, entrepreneurs, and other influencers on a trip to Morocco to study their behavior with and without technology. (Kovert paid for the trip, since Unsworth didn’t want to restrict participants to those who were wealthy enough to afford it.) She also brought along five undercover neuroscientists to observe the group.

On the first day of the trip, the group spent time getting to know one another at an upscale hotel where they had plenty of access to their smartphones. But for the next four days, Unsworth took the group into the Moroccan desert and required all guests to give up all their devices as part of a digital detox. Neuroscientists observed every aspect of people’s behavior both in the context of being plugged in and unplugged. They studied participants’ facial expressions and physical movements, as well as how they related to one another. This is what they observed:

Better Posture, Deeper Friendships
After three days without technology, people’s posture noticeably changed. They began to adapt to primarily looking forward into people’s eyes, rather than downward into their screens. This opened up the front of their bodies, pushing back their shoulders and realigning the back of their head with the spine. “A wonderful side effect of this is that people’s general energy opens up,” Unsworth says. “They appear much more approachable when they enter a room.”

This better eye contact also appeared to encourage people to connect with one another more deeply. They were able to relax into conversations and seemed more empathetic toward one another.

Google Is A Conversation Killer
The content of conversations changed when people were without technology. In a connected world, when a general trivia question comes up, people immediately Google the answer, ending that particular line of questioning. However, without Google, people keep talking as they look for an answer, which often results in creative storytelling or hilarious guessing games that lead to new inside jokes. “These are the conversations that really form bonds between people,” Unsworth points out. “You gain insight into the way someone’s mind works, and it is not typically a conversation anyone has had before, so it is engaging and memorable.”

Improved Memory
Even after a few days without technology, people were more likely to remember obscure details about one another, such as the names of distant relatives mentioned in passing. The neuroscientists believe that this is because people were more present in conversation, so their brains were able to process and store new information more easily. With the many distractions of technology, our brains have been trained not to register seemingly insignificant details. These minor facts are actually very important in the process of bonding and learning about other people.

More-Efficient Sleep
The guests on the trip said that they did not have to sleep as long, but felt even more rested and rejuvenated. The neuroscientists believe this is because the blue light from screens suppresses melatonin in the body, which makes us more alert as we are going to sleep. Studies show that people who check their phone before going to sleep—and, let’s face it, that’s most of us—don’t get particularly high-quality rest.

New Perspectives
One of the most powerful findings was that people tended to make significant changes to their lives when they were offline for a while. Some decided to make big changes in their career or relationships, while others decided to recommit to health and fitness. The lack of constant distraction appeared to free people’s minds to contemplate more important issues in their lives, and it also made them believe they had the willpower to sustain a transformation. (Of course, there was no control group that detoxed from devices while remaining in their regular work and home routines.)

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“It seems grandiose to say this, but many of our guests said that this was a life-changing experience,” Unsworth says. “They said that they wanted to permanently change their digital habits by disconnecting from technology at night and over weekends. They wanted to introduce some of the benefits of the digital detox into their everyday lives.”

Blog by fastcompany.com

Check out Breathe in Life’s ‘DIGITAL DETOX’ retreat in Guatemala 

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Photo via purechia.co

Chia Seeds are among the healthiest foods in the world. Check out this list of 11 reasons to include these powerful food in your diet!

1. Chia Seeds Deliver a Massive Amount of Nutrients With Very Few Calories

Chia seeds are tiny black seeds from the plant Salvia Hispanica, which is related to mint. This plant grows natively in South America. Chia seeds were an important food for the Aztecs and Mayans back in the day. They prized them for their ability to provide sustainable energy. In fact, “chia” is the ancient Mayan word for “strength.”

Despite their ancient history as a dietary staple, only recently did chia seeds become recognized as a modern day superfood. In the past few years, they have exploded in popularity and are now consumed by health conscious people all over the world.

A 1 ounce (28g serving) of chia seeds contains:

• Fiber: 11 grams.
• Protein: 4 grams.
• Fat: 9 grams (5 of which are Omega-3s).
• Calcium: 18 percent of the RDA.
• Manganese: 30 percent of the RDA.
• Magnesium: 30 percent of the RDA.
• Phosphorus: 27 percent of the RDA.
• They also contain a decent amount of Zinc, Vitamin B3 (Niacin), Potassium, Vitamin B1 (Thiamine) and Vitamin B2.

This is particularly impressive when you consider that this is just a single ounce, which supplies only 137 calories and one gram of digestible carbohydrate! Just so that we’re all on the same page, 1 ounce equals 28 grams, or about 2 tablespoons.

Interestingly, if you subtract the fiber, which may not end up as usable calories for the body, chia seeds only contain 101 calories per ounce. This makes them one of the world’s best sources of several important nutrients, calorie for calorie.

To top things off, chia seeds are a “whole grain” food, are usually grown organically, are non-GMO and naturally free of gluten.

Bottom Line: Despite their tiny size, chia seeds are among the most nutritious foods on the planet. They are loaded with fiber, protein, Omega-3 fatty acids and various micro nutrients.

2. Chia Seeds Are Loaded With Antioxidants

Another area where chia seeds shine is in their high amount of antioxidants. These antioxidants protect the sensitive fats in the seeds from going rancid.

Although antioxidant supplements are not very effective, getting antioxidants from foods can have positive effects on health. Most importantly, antioxidants fight the production of free radicals, which can damage molecules in cells and contribute to aging and diseases like cancer.

There are some claims online about chia seeds having more antioxidants than blueberries, but I was unable find a study to verify this claim.

Bottom Line: Chia seeds are high in antioxidants that help to protect the delicate fats in the seeds. They also have various benefits for health.

3. Almost All of the Carbs in Them Are Fiber

Looking at the nutrition profile of chia seeds, you see that an ounce has 12 grams of “carbohydrate.” However, 11 of those grams are fiber, which isn’t digested by the body. Fiber doesn’t raise blood sugar, doesn’t require insulin to be disposed of and therefore shouldn’t count as a carb.

The true carb content is only 1 gram per ounce, which is very low. This makes chia a low-carb friendly food. Because of all the fiber, chia seeds can absorb up to 10-12 times their weight in water, becoming gel-like and expanding in your stomach. Theoretically, this should increase fullness, slow absorption of your food and help you automatically eat fewer calories.

Fiber also feeds the friendly bacteria in the intestine, which is important because keeping your gut bugs well fed is absolutely crucial for health. Chia seeds are 40 percent fiber, by weight. This makes them one of the best sources of fiber in the world.

Bottom Line: Almost all of the carbohydrates in chia seeds are fiber. This gives them the ability to absorb 10-12 times their weight in water. Fiber also has various beneficial effects on health.

4. Chia Seeds Are High in Quality Protein

Chia seeds contain a decent amount of protein. By weight, they are about 14 percent protein, which is very high compared to most plants. They also contain a good balance of essential amino acids so our bodies should be able to make use of the protein in them.

Protein has all sorts of benefits for health. It is also the most weight loss friendly nutrient in the diet, by far. A high protein intake reduces appetite and has been shown to reduce obssesive thoughts about food by 60 percent percent and the desire for night time snacking by 50 percent.

Chia seeds really are an excellent protein source, especially for people who eat little or no animal products.

Bottom Line: Chia seeds are high in quality protein, much higher than most plant foods. Protein is the most weight loss friendly macro nutrient and can drastically reduce appetite and cravings.

5. Due to the High Fiber and Protein Content, Chia Seeds Should be Able to Help You Lose Weight

Many health experts believe that chia seeds can help with weight loss. The fiber absorbs large amounts of water and expands in the stomach, which should increase fullness and increase the absorption of food.

Unfortunately, when the effects of chia seeds on weight loss have been studied, the results have been rather disappointing. Although one study showed that chia seeds can reduce appetite, there was no significant effect on body weight.

In a study on 90 overweight people, 50 grams of chia seeds per day for 12 weeks had no effect on body weight or health markers. In another 10 week study of 62 women, chia seeds had no effect on body weight but did increase the amount of Omega-3s in the blood.

Although just adding chia seeds to your diet is unlikely to affect your weight, I personally believe that they can be a useful addition. A weight loss diet is about more than just adding or subtracting single foods. The entire diet counts, as well as other lifestyle behaviors like sleep and exercise.

When combined with a real food-based diet and a healthy lifestyle, I can definitely see how chia seeds could help with weight loss.

Bottom Line: Chia seeds are high in protein and fiber, both of which have been shown to aid weight loss. However, the studies on chia seeds have not noted any effects on weight.

6. Chia Seeds Are High in Omega-3 Fatty Acids

Like flax seeds, chia seeds are very high in Omega-3 fatty acids. In fact, chia seeds contain more Omega-3s than salmon, gram for gram.

However, it’s important to keep in mind that the Omega-3s in them are mostly ALA (Alpha Linolenic Acid), which is not as beneficial as you may think. ALA needs to converted into the “active” forms, EPA and DHA, before it can be used by the body. Unfortunately, humans are inefficient at converting ALA into the active forms. Therefore, plant Omega-3s tend to be vastly inferior to animal sources like fish.

Studies have shown that chia seeds (especially if they are milled) can increase blood levels of ALA and EPA, but not DHA, which is a problem. Because they don’t supply any DHA (the most important Omega-3 fat), I think chia seeds are overrated as an Omega-3 source.

In order to get the DHA your body and brain desperately need, either eat fatty fish regularly, take fish oil or take a DHA supplement if you are vegan or vegetarian.

Bottom Line: Chia seeds are very high in the Omega-3 fatty acid ALA. However, humans are not good at converting this into DHA, the most important Omega-3 fatty acid.

7. Chia Seeds May Improve Certain Blood Markers, Which Should Lower The Risk of Heart Disease and Type 2 Diabetes

Given that chia seeds are high in fiber, protein and Omega-3s, they should be able to improve metabolic health. This has been tested in several studies, but the results have been inconclusive.

In two studies, a diet with chia seeds, soy protein, oats and nopal, has been shown to lower LDL cholesterol and triglycerides, increase HDL cholesterol and reduce inflammation. Because these studies also used other ingredients, nothing can be concluded about the chia seeds themselves.

Rat studies have also shown that chia seeds can lower triglycerides, raise HDL (the “good”) cholesterol and reduce inflammation, insulin resistance and belly fat. However, a study that looked at just chia seeds did not note any improvements.

Overall, it is possible that chia seeds can improve these risk factors, but probably won’t have a major effect unless followed by other beneficial changes in the diet.

Bottom Line: The effects on cholesterol levels and other risk factors is inconclusive. Some studies show an effect, others do not.

8. They Are High in Many Important Bone Nutrients

Chia seeds are high in several nutrients that are important for bone health. This includes calcium, phosphorus, magnesium and protein. The calcium content is particularly impressive: 18 percent of the RDA in a single ounce. Gram for gram, this is higher than most dairy products.

Chia seeds may be considered an excellent source of calcium for people who don’t eat dairy.

Bottom Line: Chia seeds are high in calcium, magnesium, phosphorus and protein. All of these nutrients are essential for bone health.

9. Chia Seeds Can Cause Major Improvements in Type 2 Diabetics

The most successful application of chia seeds to date was in a study on type 2 diabetic patients. In this study, 20 diabetic patients received either 37 grams of chia seeds, or 37 grams of wheat bran, for 12 weeks. When they got the chia seeds, they saw improvements in several important health markers.

Blood pressure went down by 3-6 mm/Hg and an inflammatory marker called hs-CRP went down by 40 percent. A risk factor called vWF also decreased by 21 percent. There was also a small drop in blood sugar, but it wasn’t statistically significant.

Given that chia seeds are high in fiber, it does seem plausible that they could help reduce blood sugar spikes after meals, but this needs to be confirmed in studies.

Bottom Line: A study in type 2 diabetics showed that chia seeds can significantly lower blood pressure and a marker for inflammation.

10. Chia Seeds Can Improve Exercise Performance as Much as a Sports Drink

Legend has it that the Aztecs and Mayans used chia seeds to fuel performance back in the day. There is one recent study suggesting that this may be effective. In this study, six participants “carb loaded” with either gatorade, or a mix of half Gatorade/half chia seeds. Then they ran for an hour on a treadmill, followed by a timed 10 kilometer long run. There was no difference between the two groups.

In other words, replacing half of the Gatorade with chia seeds did not reduce the performance of the athletes, indicating that chia seeds were of some use.

According to this study, chia seeds can help athletes “carb load” for endurance events, while increasing their intake of nutrients and decreasing their intake of sugar. However, I’d personally like to see some larger studies on this. Given that most of the carbs in chia seeds are fiber, it doesn’t make much sense that they could be used for carb loading.

Bottom Line: One small study shows that chia seeds can partly replace Gatorade as a way of carb loading for endurance athletes, but this needs to be studied more.

11. Chia Seeds Are Easy to Incorporate Into Your Diet

Okay, this last one is not a health benefit, but important nonetheless. Chia seeds are incredibly easy to incorporate into your diet.

The seeds themselves taste rather bland, so you can add them to pretty much anything.They also don’t need to be ground like flax seeds, which makes them much easier to prepare. They can be eaten raw, soaked in juice, added to porridges and puddings or added to baked goods. You can also sprinkle them on top of cereal, yogurt, vegetables or rice dishes.

Because of their ability to absorb both water and fat, they can be used to thicken sauces and even used as egg substitutes in recipes. They can also be mixed with water and turned into a gel. Adding chia seeds to recipes will dramatically boost the nutritional value.

They do seem to be well tolerated, but if you’re not used to eating a lot of fiber, then there is a possibility of digestive side effects if you eat too much of them at a time.

A common dosage recommendation is 20 grams (about 1.5 tablespoons) of chia seeds, twice per day.

 

Written by Kris Gunnars of AuthorityNutrition.com

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There are many ways we can be of service in the world. Even small acts of compassion can go a long ways. I think it’s more effective than donating money.

Of course, everyone needs money and it’s great to contribute to something we believe in, but money is service at a distance. It doesn’t alleviate the heart the way genuine human kindness does.

When we hand over a plate of hot food at a soup kitchen or save an abused animal, we’re connecting with another living being. We’re touching hands or fur, sharing a smile or a word.

Even if you’re shy and don’t like to be in groups there are many low-key, private ways to help lift someone’s spirit or ease an animal’s suffering:

1. Do you like to cook? Bake some extra pies and donate them to a homeless shelter.

2. Become a virtual mentor for a teen through a site like icouldbe.org.

3. Volunteer at a local school. Many schools are short staffed and welcome community involvement.

4. Knit or crochet afghans or scarves and take them to your local senior center.

5. Offer to babysit for a friend. You serve the adult, who could use a night out, and being around kids is often uplifting.

6. Volunteer to shop for a sick neighbor.

7. Volunteer for a crisis hotline.

8. Offer to take an elderly person shopping, to the movies or just for a drive.

9. Volunteer to read to children at your library’s story hour.

10. Put together a hygiene kit for a homeless person that includes toothbrush, toothpaste, deodorant, soap, etc.

11. If you pass a panhandler, take them out for a hot meal. Listen to their story.

12. Volunteer at your local animal shelter. If you’re able, adopt a shelter dog or cat. If you can’t make a long-term commitment, you might consider becoming a temporary foster parent for a shelter animal until they find a permanent home.

13. Send a card to a hospitalized kid through a site like cardsforhospitalizedkids.com or to someone in the military through a site like amillionthanks.org.

14. Rake, shovel or clean for an elderly neighbor.

15. Donate blood. You never know when your blood will save someone’s life.

16. Color (alone or with your child) and donate the picture to Color A Smile.

17. Do you have a special talent? Offer to do a free one-day workshop at a low-income community center or battered women’s shelter.

18. Offer to teach someone to read.

19. Donate your used books or clothing to a shelter.

20. Do small acts of service throughout the day—hold the door for people, let someone go in front of you at the grocery store if they have fewer items. Smile.

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Once you begin to think of ways to help, the possibilities are endless. You are giving to the world, and as a result you’ll find yourself thinking less of your own problems and your heart will begin softening.

When we approach life with an attitude of service we develop empathy. It’s no longer about us, but about what someone else needs.

We can help ease another’s suffering, but we’re not responsible for saving them. We need to accept that sometimes our service isn’t wanted or appreciated and if necessary, we need to step back and let them go.

Some people don’t want to be saved.

It doesn’t matter. Being of service isn’t about accolades or praise. It’s about healing the world and us by taking tiny steps to make the planet a better, more compassionate place for all the creatures that share it.

Blog by Leslie Jordan Clary

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We’ve been telling people this for years – now finally there’s some science to back us up.

Recent psychological research from Cornell University in New York has confirmed that the key to happiness is through experiences rather than things. The two decade study is led by Dr Thomas Gilovich, who says that one of the key underlying differences between our value of experiences and objects is adaptation. “We buy things to make us happy, and we succeed. But only for a while. New things are exciting to us at first, but then we adapt to them.”

Basically, we get used to the things we own, and over time the happiness we derive from items dwindles. On the flip side, happiness that stems from things we’ve done actually goes up as time passes because those experiences become a part of us and shape our identity. (It’s why the baby pink Nintendo DS you relentlessly requested for your 20th birthday now sits buried and forgotten somewhere in a bag beneath your bed, whereas your four-month jaunt through South America is still recalled often and fondly, years later.)

Gilovich suggests that instead of saving for that plasma screen TV, a much sounder path to happiness is through spending your money on experiences like travel, or even outdoor activities, new skills or visiting exhibitions.

“You can really like your material stuff. You can even think that part of your identity is connected to those things, but nonetheless they remain separate from you,” says Gilovich. “In contrast, your experiences really are part of you. We are the sum total of our experiences.”
Via AWOL

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