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Meditations and Affirmations for COURAGE

Some days the small things take courage. Getting the kids ready for school or confronting the daily tasks that are ahead. Those daily tasks can be daunting, but you have the courage, just as humans have fear, each and every one of us. It’s threaded into our DNA. So… how do we conquer our fears?

By being courageous in the face of fear we walk through the daily challenges with our heads held high. We are able to change our thoughts and our thinking in seconds. We can at a moment’s notice summon up strength from deep within, all by changing our thoughts. To make a positive choice takes courage. To be surprised and delighted by life takes courage. To be willing to dance in the conversation takes courage. To give up being right about something you know you are right about takes courage. You have everything you need right inside of you. The power that you will need today is in you right now. You already posses it. It’s there in your heart, and the heart that you possess is the heart of a lion!

 

Today, right now, choose courage. Today, right now choose life. Today, right now, get into action that will change your circumstance. You are courageous!

Now in your head or out loud, say these affirmations:

 

Today I am courageous…

I am changing my negative thoughts to positive thoughts…

I choose courage and to be bold and strong…

I am empowered…

I am emboldened…

I own my power…

I am the gatekeeper of my thoughts…

I choose to live in the now…

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Vitamins: What to Take, What to Skip

Vitamins and minerals are essential to any diet, and research suggests they may help prevent cancer and heart disease, not to mention other health problems. But reality check: Many studies have been conducted on vitamin-containing food, but not necessarily supplements. In fact, if you eat a diet rich in fruits, vegetables, and fortified food, you’re probably getting all you need. But supplements do offer an easy, just-in-case form of health insurance.

 

Do you need them? Here’s a quick guide to beneficial nutrients and what they can do for you.

 

Beta-carotene

Found in carrots, sweet potatoes, and green peppers, among other foods, this antioxidant is converted in the body to vitamin A and is important for healthy vision, a functioning immune system, and good skin.

 

Calcium

Our bodies need calcium—mostly found in dairy products like milk, yogurt, and cheese—to maintain healthy bones and prevent osteoporosis. Don’t take more than 500 milligrams at a time, and pair them with vitamin D to improve calcium absorption.

 

Folic acid

Folic acid, which prevents neural tube defects such as spina bifida in babies, is found in fortified breakfast cereal, dark green vegetables, legumes, citrus fruit juice, bread, and pasta. Getting 400 micrograms a day of this B vitamin, and 600 if you are pregnant or lactating, is a no-brainer.

 

Iron

You may not love the foods highest in iron (liver and other organ meats), but the mineral is critical for the proper functioning of red blood cells and, therefore, the prevention of anemia. Try to get iron from dietary sources, which also include lean meats, seafood, nuts, and green, leafy vegetables. However, you may need a supplement if you’re anemic.

 

Multivitamin

There is limited evidence that multivitamins may help prevent breast cancer, and an NIH panel in 2006 wasn’t convinced that popping the pills was worth it. Neither is the Agency for Healthcare Research and Quality, which said the only benefit could be to reduce cancer risk in people with poor nutrition. And a large 2009 study failed to find any beneficial effects of the vitamins for cancer or deaths among postmenopausal women. Bottom line: Multivitamins aren’t a bad idea if “you’re on the go.”

 

Potassium

Potassium can lower blood pressure, even out irregular heart rhythms, and counteract the effects of too much sodium. It’s found in bananas, raisins, leafy greens, oranges, and milk. Consider a supplement if you’re taking potassium-depleting diuretics for a heart condition. Keep in mind that too much potassium can be harmful to older people and people with kidney disease.

 

Vitamin C

This much-touted cure-all, found in citrus fruits, berries, broccoli, and green peppers, just doesn’t make the grade when it comes to common-cold prevention. One study did suggest that taking vitamin C regularly might reduce the length of a cold by a day.

 

Vitamin D

Vitamin D, which helps the body absorb calcium, is necessary for bone health. It’s mostly accessible through sun exposure, not food. Too little vitamin D can contribute to osteoporosis and rickets in children. Some evidence suggests that the vitamin may reduce the risk of type 1 and 2 diabetes and multiple sclerosis, but the jury’s still out on these benefits.

 

Vitamin E

Once upon a time, researchers thought this antioxidant could protect the heart, but a large trial published in 2005 found that 600 international units (IUs) every other day neither prevented cancer nor lowered the risk of heart attack or stroke in middle-aged and older women.

Bottom line: Forget the supplements and get your vitamin E from food (oils like safflower, peanuts, eggs, fortified cereals, fruits, and green, leafy vegetables).

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