How To Be Mindful

The majority of us do not practice being mindful yet it is the secret of many successful and famous people. As we mature from children (a time when mindfulness is our natural state) to adulthood we are programmed by family, school and peers. Our subconscious mind is not our own. In adulthood we are fed a constant feed of fear and negativity via our ever present news media making us stressful and anxious that stems from the subconscious.

When you become mindful you realise that these external stresses do not matter. It is just white noise that you need to retrain yourself to hear on a conscious level and immediately let go before it sets in your subconscious.

To be mindful is to be at peace. This can be achieved simply and with practice over time. Outlined here are some steps to assist you.

Step away from the activities that can be associated with worry either past or future. These reminders do not serve you well but manifest to debilitate and destroy. They manifest into imaginations that may not ever happen.

Meditate. Meditation has become one of the most amazing and simple ways to become mindful. You can take 5 minutes or an hour. You choose the amount of time you want to meditate. Start with 5 minutes and build up.

Using mind tools you can really speed things up. Meditation creates a peaceful mindful state that can last long periods of time. The more you meditate the longer the periods of mindfulness last as your re-train your subconscious mind. Meditation has been scientifically proven to assist people who suffer from depression. It is safe and non invasive.

If you feel anxious you can relieve this fast and become mindful in a snap. It does take a little practice but it is worth the results. Just close your eyes and take in a slow deep breath and then let it out. The increased intact of oxygen has been proven to relax and refocus the mind. Do this as much as you can. You don’t really need to close your eyes but I find it really speeds things up. However, if you are in a situation where closing your eyes is not safe or possible just take the slow deep breaths and feel the euphoria. You should find it difficult to recreate the anxiety you had a few minutes ago.

If this article has raised concerns about you or a loved ones anxiety levels or depression please contact your health service in your state or country.

Basic Metabolic Panel – Sodium

Part 1 of a closer look at the Basic Metabolic Panel or BMP that most people have run every time they go to the doctor. Today’s focus is sodium.


The normal range is 135-145 mEq/L or that is the normal range for 95% of the population, so you may fall outside of that range and be totally normal. If you are below that level, we call it hyponatremia, and if you are above that level, we call it hypernatremia. These word come from hypo (meaning under) or hyper (meaning over), natrium (meaning sodium), and emia (meaning a condition of the blood).

What Are They Looking For:

Hyponatremia especially below 125 mEq/L is the most worrying and tends to result in nausea, vomiting, headache, confusion, and even seizures and coma. But if you are a little under the normal range then you might just have some general discomfort.

Hypernatremia is most concerning above 157 mEq/L but the symptoms are a little more vague, such as lethargy, weakness, and irritability though it can also result in seizures and coma.

Hyponatremia is the one most likely to present itself in a severe state as the thirst response normally kicks in to prevent us from becoming hypernatremic.

Organs Involved:

For such a small molecule, sodium involves a large number of organs. The heart, kidney, liver, vessels, thyroid, and adrenal gland are some examples. All of these systems work in conjunction to keep everything in balance, so when things go awry it can be a little more concerning. These changes normally result from chronic medical conditions that have their own symptoms associated with them though knowing the sodium level can help narrow the differential diagnosis.


All of the treatments looks to correct the salt/water balance and then treat the underlying condition. Normally saline, which is just water and table salt at physiologic concentrations, or some derivative is given in the setting of hyponatremia. With hypernatremia, a more dilute form is need as it is primarily fluid that is lacking.

While hyponatremia can result from various medical conditions, such as liver cirrhosis, hypothyroidism, and Addison’s disease, a more likely cause is vomiting or diarrhea.

Hypernatremia on the other hand can result from diabetes insipidus and Conn’s Syndrome, but is more likely to be the result of excess sweating and poor water intake.

Take Home Point:

If your sodium levels are a little outside of the normal range and you feel fine, your doctor is unlikely to pursue that further. Do not be concerned about that because often small fluctuations occur due to food and water intake.

Breakthroughs to a Better You

A breakthrough is a sudden discovery or achievement. Breakthroughs are the ability to exceed beyond your own ideas and decisions about something and they are the stepping-stones to a more powerful and expansive YOU. They expand your perspective and enlarge “your world”. They provide greater vision. Breakthroughs are the pools of motivation to swim in if you want change. They are the foundation for achieving metal flexibility, which is critical to maintaining balance in the face of stressors. But breakthroughs don’t happen by sitting around and waiting. So how do breakthroughs happen?

They begin with a leap into something different. They become possible when you are willing to let go of what “you know”. They happen by releasing of all that feels controllable and familiar, when you take yourself out of your comfort zone and live in the spaces of new and different. They are made possible when you attach action to an interest to learn, or do, something out of your ordinary. They are the recipes for you becoming extraordinary. But how many of us are actually willing to give it a go?

It took me a long time to get this and I understand how scary it all is to actually put to practice. The picture in this article is of me in the air, and no, this stuff is did not come easy and “natural”. I did not have a background in gymnastics or acrobatics when I began. So how did I do it? I did exactly what I referenced in the last paragraph. I took my interest in the activity and attached it with the action of giving it a go.

I remember the first time I stepped into an acrobatics class and thought, “what the hell am I thinking?” I nearly sabotaged my opportunity for a breakthrough by succumbing to doubt and walking out. Something pushed me beyond my resistances however, and I stuck it out. That one decision to stick it out changed everything.

By giving myself that opportunity, I provided myself the possibility for many breakthroughs. Acrobatics puts all my thoughts about myself, and my fears, in my face with no escape. It requires a tremendous amount of letting go of what “I know” and requires me to exist in the realm of unknown with TRUST. Don’t get me wrong it is hasn’t been easy but it has given me a new level of awakening.

I encourage all of you to immerse yourself in different and new. Yes, it’s scary. Yes, it’s awkward, but that’s the place of opportunity. Comfortable is not always fulfilling, especially if you are struggling with depression, discontent and/or dissatisfaction in your life, and comfortable cannot give you growth. Expansion only happens in the space of the unknown. So, take a chance on yourself and this playground called your life. You have everything to gain and lots of negative self talk to lose!

Boost Metabolism – Vitamin B12

Vitamin B12 is a natural nutriment for most diet programs because it is contained in meats, poultry, sea food, eggs and milk products. It includes a lot of health advantages that vary from the generation of strong red blood cells to the control of metabolism. There are numerous people who have a scarcity of B12 because of eating habits or other causes. People who are vegetarians are the most prone to a Vitamin B12 insufficiency because it does not occur in plant form. Vitamin B12 dietary supplements are favored by people who are trying to shed weight. This is because it is easy to boost your metabolism with B12 tablets for healthful weight reduction.

By increasing your metabolism, you boost the number of calories your system uses up throughout all of the hours of the day. By burning up those extra calories, you start to lose a greater portion of your body fat stores and with time you shed weight in a wholesome way.

• Take Vitamin B12 tablets with a good meal along with a glass of water for optimum digestive function and assimilation.

• Take a B-complex vitamin with your B12 tablets. Just like the majority of vitamins, B12 does not operate in a vacuum. It is more effective if coupled with other vitamins. In this instance, you may also think about a B-complex supplement to be used together with your B12 tablets to boost your metabolism.

• Boost energy via B12 dietary supplements. Among the primary features of Vitamin B12 is that it boosts energy. Vitamin B12 tablets or a B12 injection is utilized by quite a number of doctors to help deal with chronic fatigue syndrome. Because of this greater energy, you do not feel really lethargic during the day but will move quicker. You might be more ready to hit the fitness center to use up calories and maximize your metabolism.

• Work out to boost your metabolism after the exercise has ended. The energy you acquire via the appropriate consumption of Vitamin B12 tablets will power your exercises. Together with the calories you burn off when working out, your system will enjoy an elevated metabolism for many hours after the exercise has ended.

• Have a morning meal. It is vital that you consume a wholesome morning meal shortly after getting up each morning. If you fail to have breakfast, then your system goes into what is called starvation mode. It tends to gather calories into body fat stores instead of making use of them for energy. Therefore you will feel really lethargic at the same time as you are holding body fat and curbing your metabolism. It is smart to grab your B12 tablets with your morning meal to begin the morning with a higher metabolism.

• Consume plenty of water. Water is important to the control of your body’s metabolism and for the assimilation of vitamins and nutrition. It is strongly recommended that you have eight glasses of fluid daily at eight ounces per glass. This should be spaced out uniformly during the day.

• Check the amount of B12 in the health supplement tablets you will be using. The suggested day-to-day allocation of Vitamin B12 is 6 micrograms. The majority of B12 tablets are going to have this much or even more. However, it is always good to be sure.

• Remember that it requires more than utilizing Vitamin B12 tablets to boost your metabolism. B12 dietary supplements need to be used along with a healthy diet, working out and fluids for the maximum impact.