Sample Content Preview You get so much more than just a body that looks good at the beach (although that's fun, too). You develop self esteem, confidence, great health, discipline, and the ability to set and achieve goals. All of these things flow into your personal and professional relationships and you'll suddenly find positive changes throughout all aspects of you life. This is about the Paleo diet and lifestyle but let's talk about exercise for a moment (don't just eat Paleo, get active). If you already work out, you may have noticed an interesting phenomenon. The vast majority of the members at your gym look the same year in and year out and never improve their bodies. Talk about banging your head against the wall. These people are on autopilot. They are just going through the motions of a fitness lifestyle. Working out has just become another thing that they do. You also may have noticed that your gym is absolutely packed with people in January. By mid-February most of those new people have packed it in and gone back to the couch. Don't let this happen to you. Let's take a look at some ideas and strategies that can help you integrate the Paleo diet into your life so that you are able to stick with it over the long term. I realize this may be boring to a lot of you. I can hear the groans and feel the rolling eyes but please hang in there. If you embrace it, the following can do a lot for you, and not just with a Paleo diet, but with any goal you have or positive change you may want to make in your life. Think on paper: Only about 3 percent of adults have clear, written goals. These people accomplish five and ten times as much as people without written goals. Step 1: Decide Exactly What You Want. This will allow you to prioritize so that you are spending the most time on high value tasks that move you closer to your goals. If your goal is to add 20 pounds of muscle, there isn't much point in using up a lot of you training time by jogging 5 miles a day, doing high volume low intensity work or focusing on the so-called "shaping" exercises. If you want to stick to the Paleo diet and lose some body fat, there is no point in keeping boxes and bags of bagels, potato chips, or ice cream in your kitchen. Step 2: Write It Down. Again, think on paper. Written goals are a powerful thing. They have an energy behind them that helps you move toward them that unwritten goals just don't have. In fact, you'd do even better by writing down your goals every day. Yes, every day. It will only take a few moments and will help you tremendously. A great way to do this is right before bed at night or first thing in the morning, do a quick review for that day. Step 3: Set A Deadline On Your Goal. Create a sense of urgency and positive pressure. Without a deadline you will procrastinate and do the little things that may damage your short term goals. If you are trying to lose twenty pounds and are having "after" pictures taken in three weeks then you are much less likely to swallow that bag of popcorn, than if you are just getting in shape...eventually. This is why physique competitors get in such fantastic shape. When they enter a contest, they have a hard deadline looming in the future. They don't want to be embarrassed by showing up on stage out of shape. Could you imagine an Olympic swimmer not training for the two months leading up to the Games? Hardly! And that includes sticking to their nutrition plan. If you don't have a deadline, you will have no sense of urgency. If you don't have a sense of urgency, you are more likely to sabotage your goals. Let's look at an example. You're eating Paleo but it's still pretty new. You've been working out. You've dropped a few pounds. But you didn't set a specific goal and you didn't give yourself a deadline. You're at a family gathering but you've prepared yourself by bringing your own nutritious meals. Some of your favorite high calorie meals with no nutritious value are being devoured by your family. In this scenario, it's likely that you may give in and sabotage your efforts. Now, what if your goal was to lose 20 pounds of fat by May 1st, which is only 12 weeks away and it included eating strictly Paleo for all 84 days (12 weeks)? Do you think you would be as likely to sabotage your efforts the way you might have in the previous example? Probably not.

Sample Content Preview The difference? The successful and happy people have the right mindset. They have the ability to look at a situation and see the glass as half full. They can spot their opportunities and they can take those and make the most of them. Having the right mindset allows you to see the best in a situation and thus be much happier no matter what kind of situation you find yourself in. At the same time, having the right mindset allows you to spot opportunities that others might miss and to play the hand you’re dealt. In short, everything starts with the right mindset. The right mindset can help you to accomplish more, to do more and to be more effective. So now the only remaining question is how you get into that correct mindset in the first place. In this report, you’re going to learn five crucial steps. Step 1 – Responsibility The first and most important step is simply to learn to take responsibility for your actions, your mental state and more importantly, your circumstances. Learn that the situation you are in is because of you and that you have the power to change it. The problem is that many people assume that their situation is largely dictated by outside factors. They will blame their circumstances on luck or even on other people. You don’t have the job you want because you didn’t have the luxury to look around when you first left school. You can’t go travelling because you have a family. You aren’t rich because you were born in the wrong generation, in the wrong part of town. There may be some truth to these things. Sure. But it is also up to you to dig yourself out of that situation and that’s something that we’ve already seen is possible. You think that Richard Branson made these kinds of excuses? Or Steve Jobs? If you don’t take responsibility for your actions, then you can’t be expected to achieve all the things you want to achieve because you’ll just find an external reason to blame. You need to believe that you have an impact on your life and you need to have an internal locus of control. Only by accepting this can you then recognize the power you have to make a change. Yes, with great power comes great responsibility. But you know what else? With great responsibility, comes great power! Step 2 – Direction Once you’ve taken responsibility, your next task is to decide the direction you want to go in and more to the point, the goal or vision that you are working toward. A lot of people are a little directionless in this sense. How can you spot he opportunities that arise if you don’t know what it is that you want to achieve? The key thing here though is to recognize that the goals or visions you set for yourself don’t have to be the cliched goals that everyone is going after. You don’t need to want to be a top executive. It is not a requirement that you try to get rich. If you feel that you would be happier living in a cabin in the woods, then go ahead and let that be your goal! What you want to try and employ here is a strategy that is known as ‘lifestyle’ design. So, lifestyle design effectively means that you are looking at the things that you want to get from your life and you are looking at the different factors that might be getting in the way or that might provide opportunities. The problem that a lot of people have is that they go after the wrong goals. Many of us don’t feel all that attached to our jobs and yet we work for eight hours a day, spend a lot of time commuting… even stay in the office late on regular occasions. Then when the opportunity to take on a promotion and work longer comes along… we take it! Instead, look at the things that really have value to you in your life. That might mean the love of being creative whether you are a writer, a videographer or an artist. Or it might mean spending time with family.

Sample Content Preview Truthfully, we've all been there. We've all been stressed. You are probably stressed out right now, hence the reason you're going through this right this very minute. Want to know something? There's not been a time in history where the level of overall stress for humanity has been greater than it is today. This is due in part to the fast-paced and ever-changing world of the internet, cell phones, emails, text messaging, and everything in between. Yet, living with too much stress for too long can result in negative behaviors and even health issues. Both of which can prevent you from succeeding at your goals and achieving the things that you desire most in life. Stress creates adrenaline. Which allows for spontaneous but reflexive responses to outside stimuli in your everyday life. The thing is an effective business leader and owner tends to do just the opposite. He or she may carefully consider and analyze each decision that must be made. That would be pro-active behavior, rather than reactive behavior, which is often the result of stress. Obviously, just about everybody wants to be successful and live a life full of happiness. You would be hard-pressed to find somebody that wants to live miserably. But through the process of life, you'll start to feel overwhelmed, stressed, tired, short-tempered and perhaps even burned out. You will come home from work, or finish your day off by feeling worn out, irritated, and lousy. In turn, your productivity will be down. And with that, you can't progress in life, to an extent. If you let stress overwhelm your life and cause damage that you can't repair, it will prolong your goals and dreams, or maybe even crush them entirely. In all honesty, any career success, independent of your goal is truly not worth the negatives that the prolonged stress can create. Countless people all around the world talk everyday about how they can't sleep at night because they find themselves overloaded with tasks to complete. Their stomachs are in knots as they try to juggle picking up the kids from school and picking up that extra hour or two at work. At the same time, a lot of people stick to their guns and refer to this “overly busy” aspect of their life as a prideful achievement. Juggling all of it continuously but deep down actually falling apart from the stress and overwhelm. Sure, it's not a bad thing to balance a ton of tasks for a few short days to meet a deadline or get a lot of things down in preparation for something. But the whole “heroic” and “noble” pursuit of taking on too many things at the same time is without a doubt detrimental to both your mental and physical health, and your business and goals as well. We often confuse business with productivity, and that's exactly what happens when we try to squeeze too much into one short day. We end up decreasing our productivity, and even the efficiency of our work. Not to mention, the whole process becomes a lot less enjoyable as a result. The most amazing part of learning how to manage stress in an easy way is that you'll find yourself in your optimal learning and performance zone much more frequently than you were before. Research has discovered that we have a specific zone in which we function at the most productive rate. Any time we spend outside of that zone because of stress and overwhelm, multi-tasking, or being distracted, is just time spent in mediocrity. Every time you practice this strategy that I'm revealing to you today, you’ll find that the blood is returning to your brain as each technique is signaling to the body that the fearful, stress-inducing situation is over and the calm has returned. Now that I've rambled enough about stress and the premise of its creation, I want to move forward on to the actual tactic. However, to do that, I need to provide you with just a little bit of background for all of it to make sense.

Sample Content Preview If you haven’t been getting a decent night’s sleep for a while, it is worth looking up the side effects of any medication that you may be taking. Quite often, medications hide a multiplicity of side effects and a common side effect is insomnia. Apart from upsetting your REM sleep which is the deep sleep that most people experience when sleeping normally, medications can also contain content such as caffeine and other stimulants which may just be stopping you from sleeping correctly. If you feel that this is a cause, don’t despair. Your doctor may be able to change the times that you take your medications or even given you equivalents without the added boosters, so that you see an improvement in your sleep. Even if you see no link between your medications and your lack of sleep, it is worth mentioning it to the doctor since he will be qualified to explain alternative medications which may not have these side effects. You will commonly find that painkillers can contain caffeine and you may be prescribed an alternative if you find that you are in the habit of taking painkillers at night. Another way to combat this is to do gentle yoga exercises in the evening to relieve pain, so that your need for painkillers at bedtime is less. Statins have been found to interrupt sleep though this does not apply to everyone taking them. These heart medications do carry warnings and if you are able to correct your problems by a change of medications or lifestyle, then this will help the sleep pattern to return. Selective Serotonin Uptake Inhibitors used to treat those with depression can also encourage lack of sleep. Thus, it is recommended that you review the time of day that you take these medications and adjust this so that you introduce it in the mornings instead of taking them at night. If you also want to get a good night’s sleep, it is advised that you take regular exercise. Many depressed people are inactive and it is a mixture of the SSUI and the inactivity that is causing the lack of sleep. Cough medicines – Even though these can be bought over the counter, they have a tendency to contain alcohol. Since alcohol affects your REM sleep patterns, this could explain why you are unable to go to sleep and stay asleep. What You Eat and Drink You may consider that you are being wise with your choices. However, how often do you eat supper? Undigested food can cause all kinds of problems from heartburn right the way through the spectrum to GERD and if you are in the habit of eating in the three hours before you go to bed, then it’s time to change your habits. Any heavy amount of food is discouraged. However, if you want a light snack, this may be healthier than you think. A small and limited snack of crackers (which are carbohydrate) can trigger the feel good hormone, serotonin that helps to promote healthy sleep. You may also be inadvertently drinking drinks that have stimulants in them. Do look at your food labels because even cocoa style drinks can contain too much caffeine to be considered as a great alternative for at bedtime. Canned drinks are not the best choice for the evening and making your own chamomile tea can help you to relax sufficiently to sleep well. However, it’s an acquired taste. There are certain foods that are known to keep people awake and these should be avoided. For example, sports snacks such as French fries and potato crisps can throw the sleep cycle and should be avoided at night. Talking of snacking at night, avoid raw vegetables as these can play havoc with your digestive system, making it hard to go to sleep. Another food to avoid is pepperoni, sausage or even bacon. What these foods do to your body is encourage the release of norepinephrine from the brain. This is used as a fight of flight response to particularly low blood pressure and acts in a similar way to adrenaline – making it undesirable when you are trying to go to sleep. One of the most surprising of things that people eat in the evening is so high in caffeine that it positively screams out that you won’t sleep. That’s chocolate and the darker varieties that everyone purports to be healthy are the worst culprits, some having as much as 80 milligrams of caffeine. You should limit the amount of alcohol that you drink before going to bed since alcohol suppresses REM movement of the eyes and may be a culprit when it comes to insomnia. Restless Leg Syndrome When you mention this to insomniacs, often they smile in disbelief. They cannot see how moving your legs at night would stop you from being able to sleep properly. However, scientists have been working on finding out reasons why people with RLS have problems sleeping and have found that neurotransmitters called glutamate maybe the cause, since these were shown to be elevated in people with RLS. Stretch and exercise helps this, so yoga may have the answers for those suffering from R.L.S. Glutamate release from the brain is used to improve cognitive development and thus would be something a human being might need if intending to study or learn something new. However, when needing to sleep, this neuro transmitter can make the mind too active and thus make sleep almost impossible.

Sample Content Preview Blueberries have been described as “superfruits” as they are capable of blocking as well as reversing most of the aging consequences. They are incredible anti-aging food that keeps the brain healthy by boosting mental health. The dark hues present in berries shows their high antioxidant content, which ward off free radicals that lead to aging and stop new cells from growing in order to stay healthy. Besides being a powerhouse sources of antioxidants which delivers multiple benefits, blueberries also possess the ability to bring positive impacts to multiple aging processes. Recent studies have shown that blueberry extracts can signifcantly increase life span. Blueberries also deliver maximum nutrition for minimum calories. With regular consumption, belly fat could also be reduced. In comparison to other fruits, blueberries contain less sugar so it is less likely to affect your insulin levels, making them a great option for a fast guiltless snack. As they are low-glycemic fruits, they help to keep your insulin levels balanced as well as keep you focused. These fruits are also packed with fiber which keeps your digestion on track, maintain your cholestrol levels, and develop a healthy weight necessary for optimal longevity. Berries of all kinds are healthy which contain concentrated amounts of phytochemicals which help to fight heart disease, DNA damage, metabollic syndrome and even cancer. As a result, blood vessels will be more flexible which can help avoid the risks of developing a heart disease. Rather than the whole fruit, it’s the particular favonoid components of blueberries which deliver so many healthy benefits. These compounds are able to enhance high blood pressure, decrease cardiovascular risk factors as well as enable the brain to function well even after stroke. Recent studies have proven that blueberries help to prevent brain detrioration as well as protect memory-associated regions of the brain from possible oxidant and imflammatory damages. Blueberries are becoming a critical element of a science-based longevity program due to their richness in anthocyanins and pterostilbenes. Researches have discovered new data showing that blueberries are capable of delaying aging and can lead to longevity. #2: Avocados People do not consume avocados mainly because of their unique taste, but also because of their impressive heart health benefits. Avocados represent one of the most nutrient-dense foods which provide health-boosting nutrients such as protein, magnesium, vitamin E, B6 vitamins and folic acid. Besides, they are a good source of anti-inflammatory fats that minimizes aging in the body. According to a dietitian in Washington, avocados are rich in mono- and poly unsaturated fats which enable energy to be generated easily. Consequently, blood cholestrol levels and risk of heart disease can be minimized. This fruit does not only help to reduce bad cholesterol, but also boost levels of good cholesterol. As stated in Reader’s Digest, the high contents of monounsaturated fats can help restrain insulin resistance which aid in regulating blood sugar levels. Among all the fruits, the low carb and sugar levels present in avocado helps to better maintain blood sugar. Apart from that, the high levels of potassium present in avocados help to keep blood pressure under control. As avocados are a water-packed source of fat, they are easily digested and absorbed into the body compared to processed or animal-based fats. The consumption of avocados is most effective when they are ripe as it is where their nutrients have entirely developed and are best tolerated. Avocado acts as a great multi-purpose food to satisfy cravings and can even be used as a fat replacement when it comes to baking. It can also be used to substitute some of your favourite dairy dishes. Other than that, it can also be added to soups, dessert whips, as well as other recipes. Research has shown that avocado consumption leads to multiple positive health effects which include better weight management and appetite booster. The publication of a Nutrition Journal based on a 7 year analysis in 2013 discovered that avocados are linked to a minimized risk of metabolic syndrome where a variety of symptoms are shown which may increase the likelihood of stroke, cardiovascular disease as well as diabetes. It also enables better absorption of other nutrients into the body. Other than that, researches have also revealed that avocados help to optimize cholesterol levels within as minimal as one week, and contain compounds that restrain and destroy oral cancer cells and enables protection against liver destruction. However, eventhough consumption of avocados provides many health benefits, the main risk of this fruit is overconsumption which may cause weight gain due to the fat content. It may also resort to nutritional deficiencies as fat takes a longer time to digest, which keeps u feeling full for a longer period of time compared to other nutrients.

Table of Contents Introduction ... 5 Chapter 1 – Understanding Fatigue .......... 8 Two Types of Fatigue ..... 9 Weakness ......... 9 Sleepiness....... 10 Causes of Fatigue ......... 10 Symptoms of Fatigue.... 13 Chapter 2 – Change your Diet and Eating Habits ... 15 Consume Food That Give You Energy ....... 15 Eat Foods that are Rich in Magnesium ..... 16 Eat Small Snacks Between Meals ............. 17 Drink Plenty of Water ... 18 Include Soluble Fiber in Your Diet ............ 18 Use Caffeine in Moderation ....... 18 Eat Foods that Detoxify Your Mind and Body ......... 19 Time Your Eating .......... 19 Eat a Satisfying Breakfast and a Lighter Lunch and Dinner ... 20 Chapter 3 – Change Your Lifestyle .......... 21 Get Enough Exercise ..... 22 Get Enough Rest and Sleep .......... 25 Get Rid of Vices and Bad Habits . 27 Engage in a Relaxing Hobby ....... 28 Practice Meditation ...... 28 Listen to Relaxing Music ............. 30 Chapter 4 – Organize Your Life . 31 Create Lists ..... 31 Create Schedules and Deadlines 32 Avoid Procrastinating ... 33 Prioritize ......... 33 De-Clutter Your Workspace ........ 34 De-Clutter Your Home .. 35 Learn to Delegate ......... 36 Learn the Power of ‘No’ ............. 36 Chapter 5 – Avoid Stress .......... 38 Don’t be Too Hard on Yourself ... 39 Get Rid of the Notion of Perfectionism .... 39 Don’t Take Yourself Too Seriously ............ 39 Talk to Someone .......... 40 Be Clear About Your Goals ......... 40 Stop Trying to Control Everything ............ 41 Take Deep Breaths ....... 41 Forgive Yourself ............ 42 Forgive Others 42 Create Healthy Personal Boundaries ........ 43 Conclusion ... 44 Sample Content Preview TWO TYPES OF FATIGUE There are two kinds of fatigue that you can suffer from, physical fatigue and mental fatigue. Physical fatigue is when you have a hard time doing the things that you usually do, like carrying grocery bags or climbing stairs. Physical exhaustion is just not having enough physical strength to complete daily tasks. Mental, or psychological fatigue, on the other hand, is when you find it difficult to concentrate on things. In severe cases, you may find even the prospect of getting out of bed to be too much work. You may feel tired all the time and may also suffer from a lower level of consciousness, which can be extremely dangerous, especially when driving or operating heavy machinery. If you suffer from mental fatigue, you may be mistaken for being drunk or intoxicated. WEAKNESS Often times, when referring to fatigue, the words sleepiness and weakness are used to describe the condition. When the phrase weakness is used, it refers to a situation where your muscles just don't have enough strength to complete even the simplest of physical tasks. When you experience weakness as a symptom of fatigue, you often need to apply extra effort just to move your arms, legs, and other body parts. This is usually a result of overexerting yourself at some point, like when running a marathon or spending the entire day hiking. Your body will feel tired and weak, and you’ll experience some aches and pains. Fortunately, with enough rest, these symptoms will disappear after a couple of days. SLEEPINESS Sleepiness, also called somnolence, is when you feel sleepy even when you are in the middle of an activity. This can be as a result of not getting enough sleep, which is necessary for you to feel rejuvenated and make you feel more relaxed. CAUSES OF FATIGUE To overcome fatigue, you must understand the root causes behind it. If you can eliminate the root causes from your life, you can permanently get rid of fatigue from your life. The origins of fatigue can be divided into three main groups; lifestyle, psychological, and medical. LIFESTYLE FACTORS If you are suffering from fatigue, you may need to look carefully at your lifestyle. Drinking too much alcohol or caffeinated drinks, maintaining unhealthy eating habits, excessive physical work, and activities, and lacking the proper amount of sleep can all contribute to fatigue in your life. To eliminate fatigue from your life, you'll have to consider adjusting your lifestyle. PSYCHOLOGICAL FACTORS Your fatigue could also be a result of common mental health conditions. If you suffer from depression, stress, anxiety, or are dealing with grief; you can find your energy drained. These common mental health issues can make you feel tired and listless. MEDICAL FACTORS In some instances, a medical condition can leave you feeling exhausted. If you are experiencing chronic fatigue, it is essential to talk to your doctor to determine if you are suffering from a severe medical condition that is resulting in chronic fatigue. Here are some of the common medical conditions that can result in chronic fatigue. - Depression will not only make you feel sad and empty, but it will also drain you of energy. It can cause you to lose sleep, which will result in more fatigue. The first step to correcting this issue is to seek out professional help to address the problem. - Diabetes is the body’s inability to produce any or enough insulin to maintain proper sugar levels. While Type 2 diabetes can be controlled with diet and exercise, Type 1 will require medical intervention to keep it under control. Having unstable blood sugar levels can lead to exhaustion and fatigue and can lead to long-term damage to your body. - Chronic Fatigue Syndrome can make you feel certain disabling tiredness that will last for months. Causes can be physical, mental or dietary. However, there is no specific test that can diagnose chronic fatigue syndrome. - Sleep Apnea is a disorder that results in intermittent stopping and starting of your breathing while you sleep. This pattern will cause a lack of oxygen to your body and lack of sleep, leaving you feeling more tired after sleeping than you did before. - Toxic Exposure can leave your feeling drained and fatigued. Chemical solvents, dust, chlorine, and other pollutants and toxins can not only result in chronic fatigue but can also cause long-term damage to your body.

Sample Content Preview Do you really think that Steve Jobs invented the iPad on his own? Trait #2: But They Don’t Talk Too Much That said, you should also be wary of talking too much. This is one of the biggest warning sign that an ‘entrepreneur’ is actually a ‘wantrepreneur’. They are doing what some people call ‘playing business’. This is the kind of person who spends a huge amount of time discussing their ideas, designing logos, holding meetings and planning their launch parties. They’re dragging their heels rather than getting on with actually creating their product or service. But it’s not because they are afraid to go live – it’s because they are just enjoying the song and dance of having an exciting idea. They waste everyone’s time with meetings and ultimately they’re more interested in wearing suits than they are in making the idea happen. On the other hand, the real entrepreneur simply gets on with it and puts their idea into action. Trait #3: They Are Not Afraid to Think Big Too many people think that they can’t aim big with their business ideas. They are afraid that if they tell people that their plan is to go to space, they’ll just get laughed out of the room! Likewise for coming up with a plan to make a virtual reality headset. Reality check: two of the most successful entrepreneurs in recent times (Elon Musk and Palmer Luckey) have built their businesses around these two ideas! As Tim Ferris points out, it’s actually often easier to get attention for a big idea. Why? Because it’s so bombastic and so new that people sit up and they pay attention where otherwise they might have not cared. People want to be involved in something bigger than themselves. Why do you think that the Kickstarter for the Oculus Rift was so incredible successful? Finally, consider a technique that I often use when trying to come up with new ideas for apps, services and products. I call it the ‘step-back’ technique and the idea is that you are always taking one step back from what it is you want to accomplish. In other words, you come up with an idea for something you want to invent that could change the world and you hold nothing back. You imagine what the product or service you’d be most excited for would be in a perfect future. And then, from there, you ask yourself how you could make that possible. Chances are that it won’t be possible. A phone that never runs out of power? Not possible. A projector like the one used in Star Wars? Not possible. But then you ask what is possible and what could come the closest to emulating the same effects. In the former example, you have something like a solar powered phone charger/case. Or perhaps you could take something like the excellent ‘Crank’ iPhone case that showed up on iOS. This is a phone case that allows you to recharge the battery by turning a crank by hand to generate kinetic energy! For the hologram, the answer would be something like Microsoft’s highly exciting forthcoming HoloLens. This type of thinking forces you to overcome limitations and to get inventive and can lead to real innovation. By thinking big, you can come up with ideas that other people haven’t even entertained and you can make real breakthroughs as a result! Let’s consider Elon Musk: here’s a guy whose end game is to colonize Mars and to rid the planet of its reliance on fossil fuels. Not exactly modest aims, but it seems to be working for the guy! Trait #4: They Know When to Work With Others Speaking of Elon Musk and his big ideas, this is a perfect example of how having a big idea can generate excitement and help you to make a splash. Because when Musk came up with the notion of SpaceX, he had no clout behind his name and no prior experience. How would this ‘nobody’ gain serious interest in his competition to develop a spacecraft? He didn’t even have the money to put behind the idea! The solution was simple: he found serious people within the industry that would give the presentation with him. He found ambassadors that lent his idea credibility and that was enough to ensure that backers would cough up the prize money. This is an example of an entrepreneur recognizing their own limitations and knowing how to get around them by working with others. Likewise, you should also think of all the other ways that you can get around your own limitations with the help of others. Don’t know how to program your website or app? Hire someone. Not a great graphic designer? Hire someone.

Table of Contents Introduction ....... 5 Chapter 1 – Forgiving Others – What is True Forgiveness? ..... 9 True Forgiveness ........ 9 Forgiveness Requires The Strength of Character ..... 12 Chapter 2 – The Power of Forgiveness and How it Can Benefit You ….. 16 What is The Difference Between Forgiving Someone and Condoning Their Actions? ........... 16 Sense of Empathy ...... 19 Character Traits ......... 21 Chapter 3 – The Danger of Refusing to Forgive ......... 23 The Poison of Unforgiveness 23 The Imprisonment of Unforgiveness ........... 25 Falling into Distractions and Addictions ..... 26 To Apologize is a Sign of Strength, Not Weakness .. 28 Put Yourself In Someone Else‘s Shoes ......... 30 Chapter 4 – Forgive Not Forget – Learn from Experience, not Ignorance ........ 32 We‘re Influenced By Our Surroundings ....... 32 Be Mindful of Who You Want To Be 33 Learn From Experience ........ 34 Forgiving Thyself ...... 35 The Past Does Not Equal The Future ........... 35 Chapter 5 – Ways to Absolute Forgiveness .... 40 How To Meditate ....... 41 When To Mediate? ... 43 Achieving Absolute Forgiveness ...... 44 Religious Teachings on Forgiveness 46 Chapter 6 – The Law of Forgiveness – Healing Mind, Body, Relationships, Personal and Professional Life ........... 49 Learn To See Things Differently ...... 49 Power of The Law of Forgiveness ...... 51 Never Underestimate The Power Of Forgiveness .... 53 Chapter 7 – Focus on the Bigger Picture from Personal Forgiveness to World Peace ..... 55 Rate of Happiness of Countries ........ 55 Things We Need To Learn ..... 57 Forgiveness Is The Key To Your Happiness 60 Blame vs Forgiveness ........... 62 Implement Forgiveness Into Your Everyday Life .... 64 Conclusion ....... 68 Sample Content Preview Chapter 1 – Forgiving Others – What is True Forgiveness? True forgiveness doesn‘t come back to kick you in the teeth. When you learn about forgiveness, it‘s like giving a gift. You give with no strings attached. People who say that they forgive but still bring up the past every time shows that they haven‘t truly forgiven. They might have said that they had forgiven but with zero intent. So, what is true forgiveness? True Forgiveness Daisy is a gifted child. However, she mingled with the wrong kids who were into stealing and because she wasn‘t very good at it, she was caught. As expected, her parents were angry. After the entire saga, they encouraged her to move on and do better things in life. Verbally, they forgave her. Several years later, her mother was still constantly reminding the child of the thing that she did wrong every time she got mad. Of course, this didn‘t sit well with Daisy and she felt terrible every time her mother brings up the past. Furthermore, Daisy found that this stifled her creativity and that she dreaded going home to her mother because she knew that history would repeat itself. In the end, their relationship turned sour and things only got from bad to worse. When you truly forgive someone, the past shall remain the past and should never be brought up again. Forgiveness gives both you and the person you feel has wronged you the freedom to move on. However, forgiving doesn‘t mean forgetting. Daisy actually grew up to be a very forgiving person, learning from the lessons that she had been taught by her mother, and embraced with unconditional love. Even though you may remember the event as if it was yesterday, forgiveness means not bringing it up at a future time whenever you feel like it. You liberate yourself by learning to let go of blame and starting to embrace compassion. Let me give you an example: John was always bullied by his brother. As he grew up, he had less to do with his brother but could see that his brother‘s life wasn‘t a very happy one. Instead of holding onto bad feelings, John learned that compassion was a better answer. He approached his brother to see if there was something he could do to help his brother through a bad patch. His brother was astounded that John would even bother with him after all the hell that he had put John through as a child, but when people forgive, it helps them to see things from both sides. You have to remember that people who make your life a misery are usually quite miserable themselves. You have a choice to let go, and to forgive, or to carry a grudge and live with blame and anger. Both are bad for you because these are negative traits and they diminish who you are. Even if you were technically right in the ‗blame game‘, deep inside you won‘t feel good due to all the negativity and sense of grudge. Forgiveness Requires The Strength of Character Forgiveness requires the strength of character, rather than weakness. Those who are able to forgive are more likely to live happier lives. In John‘s case, his brother is now his best friend because he learned from the kid he bullied how to move on and create major successes in life despite circumstances. John‘s brother asked him once how he could forgive and the answer is simple, to love is far better than to hate someone. He didn‘t despise him, or try to prove that he was better than his brother, but he demonstrated that when you forgive, you become a happier and more fulfilled human being. There is no better example than John himself. There are so many things that people are unable to forgive from their childhood till death start knocking onto their door. That intangible burden that they carry with them their entire lives will diminish their ability to experience true happiness and fulfillment. This places a heavy burden not only on them, but also people around them. Forgiveness allows you to lift that burden and to see life from a different perspective. No matter what childhood offered or left in its tracks, forgiveness and acceptance of life is a healthier way to go and makes you less bitter. That bitterness tarnishes everything that you do and each interaction you have with others until YOU decide to let it go. Remember that it‘s our responsibility to make the world a better place. Believe me, once you experience letting go, you will never go back to the bitterness again, because the choice is so much sweeter. It makes you feel like you have un-laden a huge load and when you feel that way for the first time, you will be shocked at how easy it is. It‘s not even about pride. It‘s about saying sorry and moving on in your life to start over with new hopes and dreams. True forgiveness is when you can look inside and see no hatred, negativities or any strings attached to past bitter experiences. You begin to see the good in you and it isn‘t being vain or narcissistic. You‘ll be freed from the burden of all the bad things that happened and that truly is a gift that only those who are prepared to look beyond remorse and anger will experience. That, my friend, is the Freedom in Forgiveness.

Table of Contents Introduction ..... 6 Chapter 1 ......... 8 The Importance of Joint Health .... 8 What Are Joints? ............ 10 Types of Joints And Their Functions ........... 12 Healthy vs Painful Joints . 14 Chapter 2 ....... 17 A Look at Common Joint Problems ........... 17 Arthritis ............ 17 Gout ... 19 Bursitis ............. 20 Repetitive Movement Injuries ...... 22 Chapter 3 ....... 26 Exercise Your Joints ...... 26 Work for Flexibility and Range of Motion .. 26 Strengthen Your Core ..... 28 Variety is Key .... 30 Joint Specific Exercises ... 31 Chapter 4 ....... 36 Balance Your Diet ......... 36 Nutrients that Nourish Your Joints ............. 36 Best Foods for Joint Health .......... 38 Foods to Avoid . 41 Chapter 5 ....... 45 Watch Your Weight ...... 45 How Weight Affects Joints ........... 45 Reduce Stress on Joints .. 48 Pay Attention to Your Posture ..... 49 Chapter 6 ....... 53 Home Remedies for Easing Joint Pain ....... 53 Epsom Salts ...... 53 Essential Oils .... 54 Soaking the Sun 55 Hot and Cold Packs ......... 56 Chamomile Tea Poultice . 57 Swimming ......... 57 Soothing Music . 58 Acupuncture ..... 59 Walking ............ 60 Chapter 7 ....... 62 Best Supplements for Joint Health ............ 62 Glucosamine ..... 63 Chondroitin ...... 64 SAM-E . 66 Capsaicin .......... 67 Curcumin .......... 68 Omega 3s ......... 69 Hyaluronic Acid 70 Chapter 8 ....... 73 Other Options to Treat Joint Pain ............. 73 Medications ..... 73 Topical Agents .. 76 Injections .......... 77 Physical Therapy............. 79 Conclusion ...... 81 Sample Content Preview Unlike many other health conditions, where it’s not always possible to detect early warning signs of wear and tear, your joints are a different story. In fact, one of the first places where you feel your age is in your joints. In most cases, joint issues generally develop over time and can make it hard for you to get around in everyday life. When things are going well, you won’t feel any discomfort or pain, but if your joints start to give way, you may experience some of the symptoms discussed here. The foremost among these is experiencing joint pain. This may mean you’re exerting your joints too much or that you’ve already worn them out a fair bit. If your joints become sore or tender to touch, it could indicate possible (internal) inflammation. Remember that inflammation isn’t always visible to the eye and may continue for a while internally before symptoms become apparent externally. Likewise, if you experience slow mobility and movement because your joints hurt, consider it another red flag. And if your joints offer little flexibility with a reduced range of motion, you may want to get a professional’s opinion. Another tell-tale sign of joint-health deterioration is creaking joints. If you hear clicking, creaking, or cracking sounds, or feel that your joints grate every time you move, you should become concerned about possible joint damage. Plus, you should also be ware of your joint health if you happen to be overweight. Among other things, excessive weight is also associated with increased inflammation, a leading cause of joint discomfort. If your work involves taxing your joints, such as lifting heavy objects, or even sitting for prolonged periods, you can start to develop joint issues as well. And finally, if you have family history of joint issues in the past, you may be more susceptible to developing certain joint-related conditions. CHAPTER 2: A LOOK AT COMMON JOINT PROBLEMS A common source of joint discomfort is inflammation. In fact, many of the problems associated with joint pain stem from inflammation. This can cause joints to become inflamed, swollen, stiff and even rickety when cushioning in the area gets affected. Here’s a look at some of the most common issues causing joints to become inflamed and painful. Arthritis Arthritis, despite being very common, isn’t well-understood. It’s not a single disease but a name given to group of about 200 problems that affect the joints. The root cause behind all of these problems is inflammation of the joints. Arthritis can affect people of all ages but is most common in women and older individuals. The common symptoms that you can experience during arthritis are pain, swelling, decreased mobility and stiffness. Symptoms can range from mild and moderate to severe. As arthritis worsens, you may find doing everyday tasks a nuisance. Inability to climb the stairs or bend down are common symptoms of progressed arthritis. Osteoarthritis is arthritis that occurs when wear and tear of cartilage takes place. Being the most common type of arthritis, this problem is characterized by excessive pain and stiffness. As the cartilage wears away, there’s no cushioning left for the bones. So, when you move, the bones run against each other and this friction causes the feeling of discomfort. If the problem persists, the condition can get worse and joint strength is lost. The risk factors for this problem are obesity, age and any previous injury. Anyone with a family history of osteoarthritis is also likely to get it at some point in their life. Arthritis can impact any set of joints, but its effects are felt most in the hips, knees, neck, back or the hands. Another example is rheumatoid arthritis which is a kind of autoimmune disease. In this condition, inflammation increases in the body which causes joint damage and pain. Risk factors include genetic and environmental reasons. For example, smoking is a risk factor that can cause rheumatoid arthritis in specific people who have a particular gene. The aim of medication that is given for treating this disease is to increase mobility and reduce stiffness. Arthritis is diagnosed by a physician by doing blood testing and taking some imaging scans. If the problem gets bad, an orthopedic surgeon performs joint replacement surgery. Arthritis may also affect other parts of the body when it progresses, so other specialists like dentists and ophthalmologists may also be needed.

Table of Contents Introduction ..... 6 1. The Tofu Meat Substitute ........ 10 How Tofu is made ...... 11 Tofu Nutrition Information .. 11 2. Tempeh Meat Substitute 12 How Tempeh is made 13 Tempeh Nutrition Information ...... 14 3. TVP Meat Substitute ..... 14 TVP Nutrition Information .. 15 4. The Lupin Protein Meat Substitute ... 16 Lupin Protein Nutrition Information ....... 17 5. The Seitan Meat Substitute ..... 18 How Setian is made ... 19 Seitan Nutrition Information 20 6. Oat Flakes Meat Substitute ..... 21 Oat Flakes Nutrition Information .. 21 7. The Chickpeas Meat Substitute ......... 22 Chickpeas Nutrition Information ... 22 8. The Black Beans Meat Substitute ..... 23 Black Beans Nutrition Information ......... 24 9. The Jackfruit Meat Substitute . 24 Jackfruit Nutrition Information ..... 25 10. The Pea Protein Meat Substitute ..... 25 How Pea Protein Meat Substitute is made ........ 26 Pea Protein Nutrition Information . 26 The Best Meat Substitute Brands 27 Beyond Meat .... 27 Boca Burger ..... 27 Field Roast ....... 28 Gardein ... 28 Lightlife .. 28 Morning Star Farms ... 29 Simply Balanced ........ 29 Sweet Earth Natural Foods .. 29 Tofurkey . 30 Trader Joe’s ...... 30 Yves Veggie Cuisine . 30 Conclusion ..... 31 Essential Resources . 32 Guide to Meat Substitutes ... 33 https://www.onhealth.com/content/1/recipes_meat_substitutes_food ..... 33 10 Best Meat Substitutes To Buy .. 33 https://www.goodhousekeeping.com/food-recipes/g32733789/best-meat-substitutes/ ........ 33 Are Meat Substitutes Healthy?...... 33 https://health.clevelandclinic.org/are-meat-substitutes-healthy/ .... 33 12 Recipes with Plant-Based Meat ......... 33 https://www.allrecipes.com/gallery/recipes-with-plant-based-meat/ ..... 33 Sample Content Preview 1. The Tofu Meat Substitute It is important for you to know that the majority of meat substitute products are made from legumes such as cereal, peas, other vegetables, and soy. All of these plants individually contain almost the amount of protein you need and when they are combined, they will provide the same amount as meat. One of the most well-known meat substitutes is tofu. It is made from soybeans and is an inexpensive protein source that has been used in Asia for many years. Tofu does not contain many calories and it will absorb aromas from any marinades or spices you may use in your cooking. It is very versatile and you can eat it like cheese if you want. However, we recommend that it is used as an alternative meat product. How Tofu is made Tofu is made by soaking soybeans and making a puree by mashing them. The puree is then filtered to separate the liquid element from the solid. Then the liquids are heated so that they curdle and form solid tofu. It is then pressed into slabs and can be cut into different shapes. Usually, tofu is available in a rectangular format. There is a fibrous part of the puree known as okara, that is then dehydrated and used as mince or alternative meat chunks. There are different forms of tofu which are silken, soft, firm and extra-firm. You can make tofu crispy if you remove more water from it by pressing it. Patting the tofu dry is required in some recipes. The right recipes will ensure that your tofu is the most flavorful. If you go for extra-firm tofu, you can grill it or fry it like you can ordinary meat. You can make smoothies out of silken tofu. Tofu Nutrition Information A single cup of tofu will usually have around 188 calories. It will also have around 20 grams of protein, 12 grams of fat, 0.7 grams of fiber, 13 milligrams of iron, and 868 milligrams of calcium. In 2016 there was a study which concluded that over 80% of the soybean farms in the world use a GMO (genetically modified organism) process. You can purchase organic tofu as well. A lot of people are concerned about GMO products as nobody knows what the long-term consequences of eating these products are. The good thing about soy is that it is a complete protein. It has all 9 of the amino acids you need. Usually, tofu is also fortified with vitamin B12 which is not the case with proteins that are plant-based. There are some natural phytoestrogens in tofu so do not eat it more than a couple of times a week. Pregnant women should ask their doctor if it is OK for them to consume tofu as should anyone that has had hormone-related cancer. The reason is that the natural hormone in tofu could cause problems. 2. Tempeh Meat Substitute You may not have heard of tempeh but it is a good meat substitute to consider. Like tofu it is made from soybeans. It originates from Indonesia. How Tempeh is made Tempeh is made by fermenting whole soybeans. It uses the action of certain bacteria which breaks down some of the proteins in the beans so that humans can digest them more easily. It is an ideal meat substitute because it is high in fiber, contains around 20% protein, and has a dry texture. To give the tempeh more flavor and texture, other beans and grains can be added to it. You need to know that tempeh is a little tangy and there is a nutty taste to it so it is not going to be for everyone. A lot of people use tempeh as a good meat substitute for a barbeque. You can also bake it, sauté it, fry it, or grill it. Some people like to eat tempeh in a grain bowl or a lettuce wrap. Like yoghurt, tempeh is fermented so it can help with the maintenance of healthy gut bacteria. Tempeh is high in antioxidants and calcium. It also has a high manganese content which can assist in the regulation of blood sugar. Usually, tempeh is low in sodium. As tempeh has a high fiber content, we recommend that you add it to your diet gradually to avoid excessive gas and bloating. Tempeh Nutrition Information A single cup of tempeh will usually have around 319 calories. It will also have around 34 grams of protein, 18 grams of fat, 4.5 milligrams of iron, and 184 milligrams of calcium. This meat substitute is also a good source of vitamin B6 and magnesium. When you are purchasing tempeh, pay attention to the label. People with gluten sensitivity or a celiac disease should avoid tempeh with added grain. Tempeh is not a good product if you have a soy allergy. If you are lactose intolerant or need a dairy free diet then tempeh is good as it has added calcium.