You can find zinc in red meat, legumes, asparagus, spinach, and almonds. mentality . But the fact is, meditation is the most transformational tool in the ~ing box. If you are new to this whole meditation thing, 40 . They are so uncomfortable that it's difficult to breathe. I guess I can describe them as inadequate, ugly and just gross. These feelings are coming from somewhere. I guess from when I was a little girl. I think back to being a little girl and not feeling smart, not feeling pretty, and not feeling as good as my older sister. Not feeling necessary. The majority of the time I felt like no one cared. My overall thought behind these feelings is that I'm just not good enough." Take Devin's example and ~ing write for fifteen minutes. The discoveries that you uncover in this ~ing write will be incorporated into later articles. Allow yourself to free your mind, release into the feelings and identify their origin. Most importantly, feel. Thirty Days of Feel ing Now that I've walked you through the steps of the Feel ing Equation, my hope is that you will adopt it as part of your regular ~ing practice. Once you have allowed yourself to acknowledge and feel your true feelings, they will begin to soften. As you continue to allow yourself to feel for the next thirty days, they will begin to release. You won't wipe out these feelings overnight, but one day at a time 42 they will transform. It's kinda like going to the gym: You work out for a week and your muscles are sore.

After two weeks you feel a little stronger, and after a month you are in much better shape. It's the repetition of the exercise that brings about the change. Plus, you will free up vast amounts of space to let inspiration in. Thanks to that inspiration, you'll be ready to take on even more ~ing! Free radicals are molecules that have lost electrons and become unstable. Free radicals exist within cells, and they're formed when you are exposed to environmental stressors like sunlight or pollution or to viruses, parasites, fungi, or bacteria; or when you consume too much chemically altered fat, sugar, or alcohol. Free radicals attack DNA (your genetic material), protein receptors (proteins in the cell membrane that bind to external molecules), and enzymes (protein molecules that speed up chemical reactions in cells), and they destroy mitochondria (the energy plants of your cells). All this damage at the cellular level can pave the way for cancer and a host of other serious illnesses. As far as your skin's concerned, free radicals can wreak havoc on your collagen production, which leads to premature aging. Why would your body produce molecules that are so destructive? Because they also offer some benefit, including helping the immune system fight viruses, parasites, fungi, bacteria, and other nasty things that can invade your body. Many people only worry about their fat consumption as it relates to their weight, cholesterol levels, and heart health. The fact is, though, that eating the right kinds of fat is essential to your well-being and the well-being of your skin. Each of your skin cells is surrounded by two layers of fat that make up the cell wall, and if you don't eat healthy dietary fats, those walls will weaken. This was confirmed by a study published in the American Journal of Clinical Nutrition, which concluded that women with a higher intake of healthy fats have fewer wrinkles and firmer skin tone--a result of strong skin cells. But what exactly are healthy fats? They're not the trans fats found in french fries, doughnuts, potato chips, or other fried or processed snacks. The trans fats found in junk food are made with industrially produced vegetable oils that have had hydrogen added to make them solid. These fats are no good for your skin or the rest of you--consumption of trans fats has been linked to an increased rate of Alzheimer's, cancer, heart disease, obesity, and other diseases. Bottom line: T hese findings support what the monk from Thailand so adeptly taught me more than twenty years ago: What you practice grows stronger.

What's more, while we're sculpting and strengthening positive synaptic connections -- shaping our cerebral architecture in healthy ways -- we're simultaneously ridding ourselves of unhealthy pathways. Scientists call this "neuronal pruning." When we do not practice certain thoughts, feelings, or behaviors, the brain does not "fire" the associated neurons. As a result, those thoughts, feelings, and behaviors grow weaker and eventually wither away. This is why you can't play the clarinet as you could back in high school, and it's also why you probably no longer remember how to calculate the area under a curve. From an evolutionary standpoint, neuronal pruning is imperative. It means that we can intentionally strengthen certain connections while simultaneously pruning pathways that are no longer serving us. Pruning allows the brain to reserve space for the neurons we need most: the ones that will best support us in being happier, healthier, and more effective. For example, I often need to practice patience. Each time I pause and take a breath before I react, I am both growing the neuronal pathway of patience and pruning pathways of impulsiveness and impatience. It's truly a win-win. I like to think of neuropathways as roads that can take us in any direction. We all have well-grooved superhighways of habits that we've practiced for decades. These might be automatic emotional reactions, like quickly losing one's temper. They might be ingrained belief systems, like believing you're not good enough. Or they might be willpower-quashing behaviors, like repeatedly hitting snooze and missing that morning workout. As we become aware of these superhighways of habit, something important happens. We put ourselves back in choice. Each time we recognize that we're about to take one of these superhighways, we find ourselves at a choice point. These choice points give us the opportunity to consciously carve out a new neural pathway instead of mindlessly taking the same old route. From as far back as I can remember, I've always been fascinated by hair.

Its physical structure, how it pushes out from under our skin and covers our entire bodies, the fact that it's dead but many of us treasure it more preciously than we do our own skin, and that entire creative empires have been built on manipulating and capitalizing on it. The list goes on and on. Hair is more than an industry, it is intrinsically tied up in human identity - even more so if you're a person (particularly a woman) of colour. For many non-white people, good hair' is indicative of how society sees you and whether it accepts you. <a href=''>It</a> has the power to flick that switch in your manager's mind to make them favour one colleague over another for a promotion; it can decide whether a child gets bullied at school; it can be the final twist of fate that gets somebody killed. <a href=''>Since</a> colonialism and the transatlantic slave trade, and the leaking of Western culture into places on the opposite side of the planet, the general consensus of the past few centuries has been that the closer one's proximity to whiteness, the more socially accepted you are. <a href=''>Despite</a> this being common knowledge, there are still countless individuals who refuse to even entertain the idea that it could be true. <a href=''>We're</a> currently approaching the edge of something that looks and sounds a lot like arace war' (as certain media outlets label it) but feels like the deep rumble of whole loads of people who have had enough. Thanks to the open declaration of love for blackness within the black community observed across social media, the arts, awards ceremonies, magazine covers and podcasts, the essence of what has been deemed attractive is evolving, despite the idea of whiteness staying largely fixed. One of the most poignant anchors of love and change lies in the natural-hair movement and the resulting open celebration of Afro, textured, curly and coiled hair. Women and men across the world create content, instigate discussions and care for their own and others' hair while lifting the heritage of it high with a respect and creativity that underlines the power which so many have tried to suppress. The importance we place on our hair has occupied my thoughts a lot recently. Yes, I've always been conscious of my hair and how it looks, as much as anyone else might be. But as I've grown out of adolescence and into my twenties, I've started to question why what's on my head holds so much power, and the leading answer is always ethnicity. A good intake of healthy fats consists of a combination of omega-6 and omega-3 fatty acids--both of which are poly-unsaturated fats that can't be produced by the body--as well as omega-9 fats, a monosaturated fat the body does produce but that can also be obtained through foods. Omega-3 fats are found in oily fish like salmon, cod, tuna, halibut, mackerel, and sardines, as well as in walnuts, pumpkin, and dark green leafy vegetables like spinach and kale. In addition to helping with cell structure, omega-3s are anti-inflammatory, and they suppress insulin-like growth factor 1 (IGF-1), lessening red patches and acne. Omega-6 fats are found in corn oil, soybean oil, mayonnaise, sunflower seeds, pistachios, almonds, and more, and while we need to eat them in order to have energy, they can cause inflammation when the ratio of omega-3s to omega-6s is off. In addition to our bodies producing them, omega-9 fats are found in avocados, olive oil, and cashews, and they work to reduce cholesterol, inflammation, and triglyceride levels, as well as helping your epidermis retain moisture. Further, a study in the American Journal of Clinical Nutrition found that adding some avocado to a salad increased the absorption of vitamin E, beta-carotene, and lycopene fifteen times the average rates.

These nutrients help protect your skin against sun damage from UV rays, and that, in turn, helps prevent the effects of aging and skin cancer. The problem is that the average American diet consists of too many omega-6 acids and too few omega-3s and -9s. The recommended ratio of omega-6 to omega-3 is four to one, but most of us currently eat at least ten to one! So, in short, you can ensure you're getting a healthy amount of all the right kinds of fats by eating more oily fish and leafy green vegetables, as well as avoiding processed snacks, many of which are made with omega-6 oils. I also recommend adding avocados to your diet because they are good for your skin in so many ways. Your skin will thank you! The role protein plays in exercise is hardly ever overlooked--think of all the muscle-bound weight lifters you've seen guzzling down protein shakes--but it's often ignored when it comes to skincare. Trust me: protein is one of the most important elements to building strong, pliable, healthy skin. Protein is a nutrient that's made up of amino acids, which are compounds within your cells. As one of the major building blocks of your body, protein makes up your muscles, skin, bones, and blood; it helps synthesize hormones and enzymes; and it keeps your immune system functioning at optimal levels. Without sufficient protein intake over time, your muscles begin to atrophy, your metabolism slows, and you may feel lethargic, struggle to lose weight, or start to lose your hair. The typical American diet is heavily reliant on animal protein, so if you include eggs, milk, and meat in your diet, you're probably just fine. However, while animal protein contains all nine essential amino acids needed for optimal health, most plant proteins--except for soy--do not. Unfortunately, that's why many of my vegan clients suffer from skin problems in ways that my clients who eat animal protein do not. Their skin is less elastic than it should be for their age, and that makes them look drawn, stretched, and older than they are. This is not a slight against vegans; it's just an unfortunate result of not consuming certain proteins. Today we practice learning to forgive. If you are willing, you can learn today to take the key to happiness, and use it on your own behalf. In my first coaching session with Hanna, she complained of being angry, resentful and stuck in all areas of her life. She believed that life was tough, everyone was out to get her and that her only recourse was to fight back.