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Be Your Own Best Friend with These 26 Affirmations

Whether it’s out loud or just the voice in our heads, we all talk to ourselves. And as you may have already noticed, the words we choose to say to ourselves can make a big difference in how we feel throughout the day. With our words, we can play the role of our best friend or worst enemy: Which would you rather have following you around and talking to you all day?
Be your own best friend by choosing one of the following affirmations and repeating it to yourself throughout the day!
Note: Women will probably find this list more relatable than men, but anyone can benefit from it!

For confident aging · I become stronger and wiser as I age.
· I become more graceful and live more fully as I age.
· The older I become, the more comfortable I am in my own skin.
· I feel more beautiful now than I ever have.
· Aging is a privilege many don’t get to experience, and I feel lucky to have the opportunity to grow old and wise.
· I appreciate life more and more every day.
· I embrace my age with pride and joy.
· Today I am the perfect age.
For a healthy body image
· I am amazingly sexy and attractive just as I am.
· My body amazes me every day.
· I am tuned in to my body’s needs and address them with patience and kindness.
· All I need to look beautiful is a smile.
· My body is mine and mine alone, and I choose to treat it with love and care.
· Only I am responsible for my body, and I choose to do what’s best for it.
· I am at peace with my body and all its parts.
For greater self-confidence and self-esteem
· I can achieve whatever I want and have whatever I desire.
· I am the only one who knows what’s best for me and I trust my inner wisdom and intuition.
· I am brave, powerful, and completely in control of my own life.
· I am already good enough and I keep growing every day.
For greater positivity
· I possess infinite gifts and talents that I will use today!
· I remain positive in the face of challenges. Nothing can get to me.
· I may not understand the good in this situation, but it is there.
For self-acceptance and approval
· I have nothing to prove to others. I accept myself just the way I am!
· I do not need to compare myself to others. I am the only judge of myself and I am already good enough!
· I am deeply fulfilled and happy with myself.
· I don’t need the approval or admiration of others because I already approve and admire myself.
For more on how to use affirmations effectively, see here.
And remember: Only you can change and control the way you feel and think, and the things you say about yourself. Use these affirmations to be kind, accepting, and loving toward yourself because you are already AWESOME.
-The Alternative Daily

This High-Fat Food Can Lower Your Cholesterol

By T. Jared Bunch, MD

A number of years ago during my first year of residency training, I was talking with a group of residents around 2 a.m., when the hospital employee cafeteria opened for about an hour to feed the night shift. We often worked 80 to 100 hours a week, and even at 1 a.m., food was a welcome gift for the weary. Conversations during these meals often revolved around the events of the day and what we may have planned for our one day off each week.
On this particular night, we talked about what we would have as our last meal. Choices ranged from the gourmet to what we loved as a child. I quickly realized I had not put a lot of sophisticated thought into the topic: I was trying to decide between Mexican and Chinese food that you could get in almost any town in America.
Ultimately, I decided I would go out with a good plate of Mexican food, and for this reason you’ll understand my enthusiasm for this topic.

Avocados Are Nutrient Powerhouses

Avocados are on many short lists of superfoods because they are packed with vitamins and nutrients. Here is a list of some of what they contain, according to the U.S. Department of Agriculture’s National Nutrient Database for Standard Reference.

1. Lutein. This powerful antioxidant tends to occur in high concentrations in our eyes. Lutein has a protective effect on ultraviolet light from the sun. It also improves vision in dim light.
2. Vitamins. The numerous vitamins in avocados include vitamin B complex (B5, B6, B9) and folate, as well as vitamins C, D, E, and K.
3. Potassium. Avocados are one of the richest sources of potassium. When I ask patients which foods contain potassium, almost all tell me bananas. Avocados contain more potassium per weight than bananas. Potassium is a necessary electrolyte in our body, and can lower blood pressure when consumed in healthy food sources.
4. Fiber. An avocado contains about 11 grams of fiber, on average. This is about half of the recommended minimum daily fiber intake.

One of the problems with avocados is that they are high in fat. However, the fat source is healthy, as it is mainly comprised of monounsaturated fats. Fat consumption is essential to any conversation about heart health. Some fats are quite good for us and improve our heart health. Other fats can cause cholesterol levels to rise, increase body inflammatory markers, and raise risks of coronary atherosclerosis and heart attack.
Unfortunately, the high-fat content of avocados also makes them calorie-dense. An average avocado contains about 250 calories. As such, when you research recommended serving sizes for avocados you may not be surprised to find that they are small.

Bad Fats and High Cholesterol

People who have high cholesterol levels tend to rely on a few simple options. First, weight loss and changing to a healthier, fiber-rich diet. I dedicated a prior column to the past 50 years of heart-healthy diets.
The next step typically is adding a medication called a statin (HMG-CoA reductase inhibitor). These drugs have been shown to lower cholesterol, heart attack risk, stroke risk, and in people with high cholesterol or body inflammation improve mortality. They are a go-to drug in the tool chest of all cardiologists. Unfortunately, statins do have side effects. The most common is generalized muscle and joint pain. This can be disabling to some people, including some in my family. Rarely, this pain is from a severe inflammatory muscle injury called myositis. Fortunately, for most people the symptoms are not a reflection of actual muscle and joint injury.
For people with high cholesterol who cannot take a statin, there are a few other drug options, such as Zetia (ezetimibe). However, these medications are not equivalent to statins in regard to their ability to reduce cholesterol and lower heart disease risk.

The Avocado Effect on High Cholesterol

Where do avocados come in? A small study in the  Journal of the American Heart Association provides evidence of potent cholesterol-lowering benefits from avocados. Avocados are rich in monounsaturated fats, healthy fats that have been shown to lower LDL cholesterol, which is the bad cholesterol associated with coronary atherosclerosis and heart attacks. Could eating avocados be part of a cholesterol-lowering strategy in people with high cholesterol and at risk for heart disease?
Researchers studied 45 people who were considered overweight to obese and had high cholesterol. The participants were treated with three diets thought to be helpful in reducing cholesterol:

• A general low-fat diet containing 24 percent of calories from fat.
• A moderate-fat diet of 34 percent fat that included one fresh avocado per day (134 grams).
• A moderate-fat diet with 34 percent fat, but that used high-oleic acid oils to match that fatty acids provided by the avocado – like olives, for example.

The researchers used the second moderate-fat diet to determine whether a supplement that contains an extract of what we believe makes avocado heart-healthy would be as effective as avocado itself. Participants were on each diet for five weeks. They would then go back to their usual routine for two weeks before starting the next diet. The order in which they tried each diet was randomized.
The effect of the diets on different types of cholesterol were quite interesting and encouraging:

• The moderate-fat daily avocado diet resulted in a significant reduction in LDL cholesterol (a.k.a., bad cholesterol) after five weeks by 13.5 milligrams per deciliter (mg/dL) on average.
• The moderate-fat diet without avocado also reduced LDL cholesterol at five weeks but not by as much –  on average 8.3 mg/dL.
• The moderate-fat daily avocado diet lowered total cholesterol, too – an average of 18 mg/dL.
• The moderate-fat diet lacking avocado lowered total cholesterol by less – an average of 11 mg/dL.
• The low-fat diet had the least benefit on both LDL and total cholesterol, although both were lower after five weeks.
• Unfortunately, none of the diets raised good cholesterol (HDL). However, the low-fat diet alone actually significantly lowered good cholesterol, by an average of 4 mg/dL.
• One of the important aspects of understanding bad cholesterol is that size matters. The smaller and more dense the LDL cholesterol particle, the more likely it is to injure a heart artery wall. Because of this, researchers also looked at very small, dense LDL particles. Among all the diets, only the moderate-fat daily avocado diet lowered the very small, dense LDL particles. To me, this is an extraordinary finding, as these particles are very difficult to reduce in number and highly inflammatory to our blood vessels.

This study adds to the existing evidence of the heart benefits of monounsaturated fats from healthy food sources. It also demonstrates in a well-performed study design that the food source matters, and cannot always be replicated in a supplement or an extract. Finally, it provides a great option for people with high cholesterol who cannot tolerate a statin drug or are in an early stage of disease management in which their doctor is working with them to adopt lifestyle changes.
Clearly, there are a few additional things to consider. First, because avocados are calorie dense, you should eat them in moderation to avoid weight gain. Next, people with latex allergies may develop similar allergy symptoms when eating avocados. Finally, if you are allergic to avocados, there are other foods rich in monounsaturated fats, nuts for example.

Are “Natural” Sugars Any Better Than Refined White Sugar?

Although the harmful health effects of sugar are now indisputable, we are still eating an incredible amount of it. In fact, the average American consumes three pounds of the sweet white poison per week! And it’s easy to understand why. As we’ve written about before, sugar is addictive, with some brain scans suggesting that it’s just as addictive as drugs like cocaine.
In light of this knowledge, many people are attempting to choose a “healthier” sugar, opting for the more natural sugar options at the grocery stores. You’ve probably seen many of these yourself. So what are these natural options—and are they any better for you than refined white sugar?

Here’s what you need to know:

Refined white sugar: You probably know this already, but it’s worth repeating. Refined white sugar is completely stripped of all nutritional value, and provides only empty calories. Furthermore, more than 65 percent of the white sugar available commercially is made from GMO sugar beets. Avoid it at all costs! Brown sugar: Commercial brown sugar is nothing more than refined white sugar with some molasses added back in for color and flavor. Don’t be fooled by the color or claims. It’s just as bad.
Evaporated cane juice: Made from sugar cane (as opposed to sugar beets), evaporated cane juice is slightly less refined than white sugar, and therefore retains more color, flavor, and nutrients from the sugar cane. But really the only difference between commercial evaporated cane juice and white sugar is that the former goes through one less step of refinement.
Raw organic cane sugar: This type of sugar is less processed than refined white sugar, and still contains some of the original nutrients present in cane juice. These include amino acids, minerals, vitamins, and even some antioxidants. Because it’s organic, you also won’t be exposed to the pesticides present in commercially grown sugar. So, while obviously a better choice than refined white sugar, remember that it’s still SUGAR and should be consumed in minimal amounts.
Coconut sugar: Coconut sugar is harvested from the sap of the coconut plant through a very natural process of extracting the juice, and then allowing the water to evaporate. Process-wise, it is one of the most sustainable methods of sugar production, and the product also contains a small amount of fiber and other nutrients. Coconut also contains a lower percentage of fructose than the other sugars listed, which perhaps makes it slightly healthier than the other options.
Remember, no matter what sugar you choose, quantity is just as, if not more, important than quality. Consuming a few teaspoons of refined white sugar is almost definitely still healthier than eating a lot more of the natural varieties. So whatever type of natural sugar you choose, make sure you limit your intake in the same way you would with refined sugar!
-The Alternative Daily

Men's Health Tips

Job Posting - Retail Territory Manager

We are Valspar, a global leader in consumer paints and industrial coatings. For more than 200 years, our leadership in technology and innovation has enhanced the beauty of homes, improved the durability of industrial products and protected what we eat and drink. It's why we say, "if it matters, we're on it."

Valspar is currently seeking a Retail Territory Manager in the Philadelphia, PA market.

Monday – Friday (as needed weekends) opportunity with company car and aggressive base salary!

Territory Manager will assume high level of sales and marketing services responsibilities for this geographic area.

If you have Retail Sales experience – We want you to consider Valspar’s opportunity!

Retail Sales – What We Offer

• Base Salary plus Bonus Opportunity
• Company Car / Company Laptop / Company Phone
• Full Benefits
• Career Opportunity with Growth

7 Easy Ways to Get Yourself Together and Slow Down

Sometimes we get so wrapped up in our routine and these issues that we forget to take a step back, re-evaluate and make changes that might benefit our lives and stress levels. And it turns out, there are some easy and effective ways we can do this—all it takes is a little effort and intention!


1. Do one thing at a time
For some reason, our culture glorifies multitasking. Eat while you work or drive, work while you’re on the phone, text while you’re eating lunch. The more things we can do at once, the more time we save, seems to be the idea. Switching to a lifestyle where you only do one thing at a time might be the most important and effective policy you can implement to make your life less stressful.

Many also find that when they focus on performing one task at a time—they do that tasks better than if they were multitasking or distracted. Pick something to work on, and then turn off the tv, put away your phone, disable all of those unnecessary social media notifications, and do only that one thing.

2. Spring cleaning!
And by cleaning, we mean get rid of stuff. Having a lot of stuff means more bills to pay, more things to dust, and greater chances your living (and mental) space will feel cluttered and chaotic. Shoot for getting rid of at least 10% of what you own, keeping in mind that most of us would do well to let go of much more.
In order to do this, take a day per room in your house. Examine every object in that room, and consider whether it supports, detracts from, or is neutral toward your happiness and peace of mind. Get rid of all the detractors, along with the neutrals that aren’t functional in some way.

3. Make one healthy change per month
A lot of us tend to take on lifestyle changes like an Olympic sprinting event. We try to change our diet, start to exercise, quit smoking, and be a better spouse and parent all at the same time. For the vast majority of people, this doesn’t work. Instead, it leads to more stress and disappointment that we can’t follow through on all (or any) of the changes.
Slow and steady is way more effective when it comes to lifestyle changes. Choose one change, for example, trying to eat healthier, and focus on only that change for one month. By the next month it will have become a habit and you won’t have to put so much focus and energy on it. Then you can move on to the next change!

4. Identify your stressors
We can’t reduce our stress levels if we don’t know what’s stressing us out in the first place—and many of us don’t. Some stressors are obvious, like illness or a busy schedule, but others are less so, like having unrealistic expectations for yourself and others. Take some time to step back and examine your life and routine, how you feel throughout the day, how you’ve felt throughout the past few years, and how you feel about the people in your life.
Search for the commonalities in things that make you feel happy and relaxed, and the things that make you feel stressed. Meditate on these things. Once you know your triggers, it will be easier to address them, and you might find the main cause of your stress is your own expectations of yourself and others.

5. Re-evaluate your schedule
Just like having too much stuff, scheduling too many activities can really get you down. Look at your weekly calendar, and just like you did with your stuff, decide what is beneficial to your happiness and what is not. Cut the things that aren’t. It’s important to include your spouse or family in this project, so you can reach a group consensus about what’s necessary and what’s not.

6. Exercise
Exercise relieves built-up stress, helps prevent future stress (because being unhealthy and out of shape is stressful), gives you some much needed time to yourself, and does a whole bunch of other beneficial things for the body and mind. If you want, try making a regular and sustainable exercise plan your first ‘healthy change of the month.’

7. Help others
Yes, volunteering or helping others might sound like another thing to add to your already busy and stressful life, but studies have shown that helping others can reduce stress and boost happiness. You can help others in a more official mode with volunteer work, or you can just try to be more present and happy when you’re doing favors for family and friends.
These changes are all totally doable and totally worth it! But they will take some time. As we said before, focus on one task at a time, and take it day by day. It may take a year or more to do them all, but the key is to not get discouraged and to continue, slowly and steadily.
-The Alternative Daily