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This also includes whole grains, such as barley, whole wheat, and oats. Fiber plays an important role in regulating your digestive system and helping you feel fuller so you have fewer cravings. Chocolate lovers, rejoice--indulge and feel good. You may be pleased to know that eating chocolate really can make you happier! Studies have shown that dark chocolate increases the growth of two bacteria strains in particular that are top producers of gamma-aminobutyric acid (GABA) in the body. GABA is a neurotransmitter, like serotonin, that helps regulate your body's anxiety level and mood. Chocolate has components that act as a prebiotic, making your gut environment more fertile ground for these two GABA-secreting strains. If you opt for dark chocolate with 75 percent cacao or more, you'll naturally be led toward low-sugar treats. Instead of caffeine-based coffee and black tea, swap with herbal and green teas with less or no caffeine, or decaf coffee, black. Also try chamomile, lemon balm, peppermint, rosemary, and turmeric tea, the latter of which has been used for centuries in Chinese medicine as a treatment for depression. Instead of a steady intake of alcoholic drinks high in sugars, such as spirits, swap with red wine, particularly drier reds, which are lower in sugar content than sweeter wines, such as white chardonnays. If you are going to drink hard alcohol, such as vodka, gin, tequila, or whiskey, avoid or limit mixed drinks that add sugar, such as daiquiris, pina coladas, margaritas, and so on. I mention this substitution because I know some people will consume alcohol even if I, and others, strongly advise against it. For those already struggling with depression, alcohol can cause and fuel depressive symptoms and should be avoided. Instead of sodas and sugary "fruit juices" (many of which contain no juice or very little, but a lot of sugar), swap with organic juices containing 100 percent real juice. Or try kombucha, a drink that is made through the fermentation of sweet tea with a culture of yeast and good bacteria. Evidence shows that kombucha might help alleviate the symptoms of depression because of its healthy "Symbiotic Culture of Bacteria and Yeast" (SCOBY). This is a sort of gelatinous "raft" that floats on top of the kombucha brew, which seals off the kombucha from harmful outside bacteria and turns the sweet tea into a healthy, fermented brew. Develop micro and macro goals. Goal setting is the key to reaching your prosperity fuelled goals.

Just think about it--how can possible become wealthier with a career you absolutely love if you don't believe you can? The truly successful share many traits, with one of the most powerful being, they success is fuelled by their passion. What are you passionate about? Once you have answered that, answer this next important question: what realistic goals can I set for myself this week, next week, next month, six months from now and one year from now? Make sure your goals are attainable, believable and challenge you enough to rise to the occasion. Then (and here's the real key to success) focus on attaining each goal--not the OUTCOME. When you focus on the challenge, you forget how far away your ultimate goal is, and enjoy the process--taking pride in your accomplishments along the way. Then, pretty soon, you've arrived at your final destination and can live out the prosperous life you set for yourself. Wealth is a consequence for your actions. No one owes you wealth--it's simply a consequence for your day to day actions. Many people who want to become wealthy don't understand this, but all the millionaires I know (who are extremely hard working) take pride in the fact that they worked hard to get to where they are, and they don't take it for granted. Remind yourself that every day that you push yourself, and steadily make progress towards your goals, you will be given the ultimate consequence--true, limitless prosperity. The triumph catapult clip. In order to have a wealthy mindset (and achieve more wealth than you could ever imagine), you need to think how the wealthy think. The triumph catapult clip technique is all about rising through the ranks in your chosen career so you can get the promotions and raises you crave. Were these people different from the rest of us? Not really. They weren't sadistic or insensitive to the victim. In fact, many of them began to sweat, tremble, and stutter when they were administering the shocks--but they continued. In addition, people from all walks of life have acted this way--men and women, blue-collar workers, white-collar professionals, and people with very different educational backgrounds.

Research has also found similar results in a number of other countries, including Australia, Jordan, Spain, and West Germany.2 Why do we act this way? We have an underlying tendency to obey authority figures. The initial studies by Milgram were conducted at Yale University. The school, the surroundings, and the experimenter (in his white lab coat) oozed authority. When similar studies were performed in a rundown commercial center, the number of subjects who were obedient dropped to 48 percent. Even more telling, when the experimenter wasn't an authority figure (e.g., when another person, arbitrarily substituted for the experimenter, came up with the idea to increase the shocks), only 20 percent of the participants shocked to the dire end. Atrocities perpetuated by obedience, or in the name of obedience, have occurred throughout the world. We are quick to absolve ourselves of responsibility if we think we're carrying out the wishes of an authority figure. As one of Milgram's subjects said when asked why he continued to obey what seemed to be cruel orders, "I stopped, but [the experimenter] made me go on." Our tendency to obey also affects the everyday decisions that we make in our professional lives. For example, one study had an unknown person place telephone calls to nurses in a hospital. The caller, who claimed to be a doctor at the hospital, told the nurses to give a patient twenty milligrams of a drug called Aspoten. The dose was twice as high as the maximum stated on the label, and there was a rule that a drug could not be given unless a doctor signed a prescription form. Yet, 95 percent of the nurses complied with the request. Such is the power of authority.3 Although we have the tendency to accept the claims of authority figures without question, we shouldn't. In fact, believing a claim just because a person is in a position of authority is a logical fallacy, called argument from authority. People in authority positions may just want to advance their own personal or political agenda. When President Nixon was running for reelection he argued that the country should elect him because he had a secret plan to end the Vietnam War--but he wouldn't give the details of the plan. Instead, we were to trust him because he had the authority of the presidency. Prior to the war with Iraq, many people (and countries) criticized President George W. Bush for not producing strong, credible evidence to support such a war.

The attitude of the administration was, take our word for it. Millions were willing to go along just because the president said the war was necessary, irrespective of the evidence. Mindfulness can't be used in any selfish way, either. It is egoless alertness. There is no "me" in a state of pure mindfulness. So there is no self to be selfish. On the contrary, it is mindfulness that gives you real perspective on yourself. It allows you to take that crucial mental step backward from your own desires and aversions so that you can then look and say, "Aha, so that's how I really am." In a state of mindfulness, you see yourself exactly as you are. You see your own selfish behavior. You see your own suffering. And you see how you create that suffering. You see how you hurt others. You pierce right through the layer of lies that you normally tell yourself, and you see what is really there. Mindfulness leads to wisdom. Mindfulness is not trying to achieve anything. It is just looking. Therefore, desire and aversion are not involved. Competition and struggle for achievement have no place in the process. Mindfulness does not aim at anything. It just sees whatever is already there.

Mindfulness is a broader and larger function than concentration. It is an all-encompassing function. Concentration is exclusive. It settles down on one item and ignores everything else. Mindfulness is inclusive. It stands back from the focus of attention and watches with a broad focus, quick to notice any change that occurs. If you have focused the mind on a stone, concentration will see only the stone. Mindfulness stands back from this process, aware of the stone, aware of concentration focusing on the stone, aware of the intensity of that focus, and instantly aware of the shift of attention when concentration is distracted. It is mindfulness that notices that the distraction has occurred, and it is mindfulness that redirects the attention to the stone. Mindfulness is more difficult to cultivate than concentration because it is a deeper-reaching function. Concentration is merely focusing the mind, rather like a laser beam. It has the power to burn its way deep into the mind and illuminate what is there. But it does not understand what it sees. Mindfulness can examine the mechanics of selfishness and understand what it sees. Mindfulness can pierce the mystery of suffering and the mechanism of discomfort. Mindfulness can make you free. Make your local farmer's market a weekly experience. You may be surprised at the deals you can find at the farmer's market. While you have to be careful, as some specialty items can be pricey, you can also find great deals on fresh, bulk veggies there (such as carrots and other items in season). Bring the kids or a friend and make it an outing.