The Benefits of Avocados
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Mahmassani HA, Avendano EE, Raman G, Johnson EJ. Avocado consumption and risk factors for heart disease: a systematic review and meta-analysis. Am J Clin Nutr. 2018;107(4):523-536. doi:10.1093/ajcn/nqx078
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The Benefits of Water
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Maughan RJ. Impact of mild dehydration on wellness and on exercise performance. Eur J Clin Nutr. 2003;57 Suppl 2:S19-S23. doi:10.1038/sj.ejcn.1601897
Prasetyo T, Birowo P, Rasyid N. The influence of increased fluid intake in the prevention of urinary stone formation: a systematic review. Acta Med Indones. 2013;45(4):253-258.
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The Benefits of Yoga
Chu P, Gotink RA, Yeh GY, Goldie SJ, Hunink MG. The effectiveness of yoga in modifying risk factors for cardiovascular disease and metabolic syndrome: A systematic review and meta-analysis of randomized controlled trials. Eur J Prev Cardiol. 2016;23(3):291-307. doi:10.1177/2047487314562741
Ghaffarilaleh G, Ghaffarilaleh V, Sanamno Z, Kamalifard M, Alibaf L. Effects of Yoga on Quality of Sleep of Women With Premenstrual Syndrome. Altern Ther Health Med. 2019;25(5):40-47.
Gotink RA, Vernooij MW, Ikram MA, et al. Meditation and yoga practice are associated with smaller right amygdala volume: the Rotterdam study. Brain Imaging Behav. 2018;12(6):1631-1639. doi:10.1007/s11682-018-9826-z
Nahin RL, Boineau R, Khalsa PS, Stussman BJ, Weber WJ. Evidence-Based Evaluation of Complementary Health Approaches for Pain Management in the United States. Mayo Clin Proc. 2016;91(9):1292-1306. doi:10.1016/j.mayocp.2016.06.007
Manchanda SC, Madan K. Yoga and meditation in cardiovascular disease [published correction appears in Clin Res Cardiol. 2014 Sep;103(9):763]. Clin Res Cardiol. 2014;103(9):675-680. doi:10.1007/s00392-014-0663-9
Nanthakumar C. The benefits of yoga in children. J Integr Med. 2018;16(1):14-19. doi:10.1016/j.joim.2017.12.008
Naveen GH, Varambally S, Thirthalli J, Rao M, Christopher R, Gangadhar BN. Serum cortisol and BDNF in patients with major depression-effect of yoga. Int Rev Psychiatry. 2016;28(3):273-278. doi:10.1080/09540261.2016.1175419
Ross A, Brooks A, Touchton-Leonard K, Wallen G. A Different Weight Loss Experience: A Qualitative Study Exploring the Behavioral, Physical, and Psychosocial Changes Associated with Yoga That Promote Weight Loss. Evid Based Complement Alternat Med. 2016;2016:2914745. doi:10.1155/2016/2914745
Rivest-Gadbois E, Boudrias MH. What are the known effects of yoga on the brain in relation to motor performances, body awareness and pain? A narrative review. Complement Ther Med. 2019;44:129-142. doi:10.1016/j.ctim.2019.03.021
Sharma M. Yoga as an alternative and complementary approach for arthritis: a systematic review. J Evid Based Complementary Altern Med. 2014;19(1):51-58. doi:10.1177/2156587213499918
Sivaramakrishnan D, Fitzsimons C, Kelly P, et al. The effects of yoga compared to active and inactive controls on physical function and health related quality of life in older adults- systematic review and meta-analysis of randomised controlled trials. Int J Behav Nutr Phys Act. 2019;16(1):33. Published 2019 Apr 5. doi:10.1186/s12966-019-0789-2
The Benefits of Kindness
Grice-Jackson T, Critchley HD, Banissy MJ, Ward J. Common and distinct neural mechanisms associated with the conscious experience of vicarious pain. Cortex. 2017;94:152-163. doi:10.1016/j.cortex.2017.06.015
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Rowland L, Curry OS. A range of kindness activities boost happiness. J Soc Psychol. 2019;159(3):340-343. doi:10.1080/00224545.2018.1469461
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The Benefits of Oats
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Menon R, Gonzalez T, Ferruzzi M, Jackson E, Winderl D, Watson J. Oats-From Farm to Fork. Adv Food Nutr Res. 2016;77:1-55. doi:10.1016/bs.afnr.2015.12.001
Nwaru BI, Takkinen HM, Niemelä O, et al. Timing of infant feeding in relation to childhood asthma and allergic diseases. J Allergy Clin Immunol. 2013;131(1):78-86. doi:10.1016/j.jaci.2012.10.028
Rebello CJ, O'Neil CE, Greenway FL. Dietary fiber and satiety: the effects of oats on satiety. Nutr Rev. 2016;74(2):131-147. doi:10.1093/nutrit/nuv063
Smulders MJM, van de Wiel CCM, van den Broeck HC, et al. Oats in healthy gluten-free and regular diets: A perspective. Food Res Int. 2018;110:3-10. doi:10.1016/j.foodres.2017.11.031
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The Benefits of Meditation
Basso JC, McHale A, Ende V, Oberlin DJ, Suzuki WA. Brief, daily meditation enhances attention, memory, mood, and emotional regulation in non-experienced meditators. Behav Brain Res. 2019;356:208-220. doi:10.1016/j.bbr.2018.08.023
Black DS, Slavich GM. Mindfulness meditation and the immune system: a systematic review of randomized controlled trials. Ann N Y Acad Sci. 2016;1373(1):13-24. doi:10.1111/nyas.12998
Boccia M, Piccardi L, Guariglia P. The Meditative Mind: A Comprehensive Meta-Analysis of MRI Studies. Biomed Res Int. 2015;2015:419808. doi:10.1155/2015/419808
Carson JW, Keefe FJ, Lynch TR, et al. Loving-kindness meditation for chronic low back pain: results from a pilot trial. J Holist Nurs. 2005;23(3):287-304. doi:10.1177/0898010105277651
González-Valero G, Zurita-Ortega F, Ubago-Jiménez JL, Puertas-Molero P. Use of Meditation and Cognitive Behavioral Therapies for the Treatment of Stress, Depression and Anxiety in Students. A Systematic Review and Meta-Analysis. Int J Environ Res Public Health. 2019;16(22):4394. Published 2019 Nov 10. doi:10.3390/ijerph16224394
Katterman SN, Kleinman BM, Hood MM, Nackers LM, Corsica JA. Mindfulness meditation as an intervention for binge eating, emotional eating, and weight loss: a systematic review. Eat Behav. 2014;15(2):197-204. doi:10.1016/j.eatbeh.2014.01.005
Kearney DJ, Malte CA, McManus C, Martinez ME, Felleman B, Simpson TL. Loving-kindness meditation for posttraumatic stress disorder: a pilot study. J Trauma Stress. 2013;26(4):426-434. doi:10.1002/jts.21832
Kral TRA, Schuyler BS, Mumford JA, Rosenkranz MA, Lutz A, Davidson RJ. Impact of short- and long-term mindfulness meditation training on amygdala reactivity to emotional stimuli. Neuroimage. 2018;181:301-313. doi:10.1016/j.neuroimage.2018.07.013
Mason AE, Jhaveri K, Cohn M, Brewer JA. Testing a mobile mindful eating intervention targeting craving-related eating: feasibility and proof of concept. J Behav Med. 2018;41(2):160-173. doi:10.1007/s10865-017-9884-5
Rosenkranz MA, Davidson RJ, Maccoon DG, Sheridan JF, Kalin NH, Lutz A. A comparison of mindfulness-based stress reduction and an active control in modulation of neurogenic inflammation. Brain Behav Immun. 2013;27(1):174-184. doi:10.1016/j.bbi.2012.10.013
Shahar B, Szsepsenwol O, Zilcha-Mano S, et al. A wait-list randomized controlled trial of loving-kindness meditation programme for self-criticism. Clin Psychol Psychother. 2015;22(4):346-356. doi:10.1002/cpp.1893
Wilson NA, Kenny MA, Peña AS. Role of meditation to improve children's health: Time to look at other strategies. J Paediatr Child Health. 2021;57(2):178-181. doi:10.1111/jpc.15275
The Dangers of Stress
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Dhabhar FS, McEwen BS. Enhancing versus suppressive effects of stress hormones on skin immune function. Proc Natl Acad Sci U S A. 1999;96(3):1059-1064. doi:10.1073/pnas.96.3.1059
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Hannibal KE, Bishop MD. Chronic stress, cortisol dysfunction, and pain: a psychoneuroendocrine rationale for stress management in pain rehabilitation. Phys Ther. 2014;94(12):1816-1825. doi:10.2522/ptj.20130597
Saltiel AR, Olefsky JM. Inflammatory mechanisms linking obesity and metabolic disease. J Clin Invest. 2017;127(1):1-4. doi:10.1172/JCI92035
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Reducing Chronic Stress
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Dimitrov S, Hulteng E, Hong S. Inflammation and exercise: Inhibition of monocytic intracellular TNF production by acute exercise via β2-adrenergic activation. Brain Behav Immun. 2017;61:60-68. doi:10.1016/j.bbi.2016.12.017
Garland EL, Hanley AW, Baker AK, Howard MO. Biobehavioral Mechanisms of Mindfulness as a Treatment for Chronic Stress: An RDoC Perspective. Chronic Stress. February 2017. doi:10.1177/2470547017711912
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Park Y, Subar AF, Hollenbeck A, Schatzkin A. Dietary fiber intake and mortality in the NIH-AARP diet and health study. Arch Intern Med. 2011;171(12):1061-1068. doi:10.1001/archinternmed.2011.18
Parenting Happiness Gap
Deaton A, Stone AA. Evaluative and hedonic wellbeing among those with and without children at home. Proc Natl Acad Sci U S A. 2014;111(4):1328-1333. doi:10.1073/pnas.1311600111
Glass J, Simon RW, Andersson MA. Parenthood and Happiness: Effects of Work-Family Reconciliation Policies in 22 OECD Countries. AJS. 2016;122(3):886-929. doi:10.1086/688892
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Negraia DV, Augustine JM. Unpacking the Parenting Well-Being Gap: The Role of Dynamic Features of Daily Life across Broader Social Contexts. Social Psychology Quarterly. 2020;83(3):207-228. doi:10.1177/0190272520902453
Nelson SK, Kushlev K, English T, Dunn EW, Lyubomirsky S. In defense of parenthood: children are associated with more joy than misery. Psychol Sci. 2013;24(1):3-10. doi:10.1177/0956797612447798
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Stanca, L. (2012). Suffer the little children: Measuring the effects of parenthood on well-being worldwide. Journal of Economic Behavior & Organization, 81(3), 742-750.
Twenge, J. M., Campbell, W. K., & Foster, C. A. (2003). Parenthood and marital satisfaction: a meta‐analytic review. Journal of marriage and family, 65(3), 574-583.
Umberson D, Pudrovska T, Reczek C. Parenthood, Childlessness, and Well-Being: A Life Course Perspective. J Marriage Fam. 2010;72(3):612-629. doi:10.1111/j.1741-3737.2010.00721.x
Benefits of Dark Chocolate
Crozier, S.J., Preston, A.G., Hurst, J.W. et al. Cacao seeds are a "Super Fruit": A comparative analysis of various fruit powders and products. Chemistry Central Journal 5, 5 (2011). https://doi.org/10.1186/1752-153X-5-5
Nehlig A. The neuroprotective effects of cocoa flavanol and its influence on cognitive performance. Br J Clin Pharmacol. 2013;75(3):716-727. doi:10.1111/j.1365-2125.2012.04378.x
Tzounis X, Rodriguez-Mateos A, Vulevic J, Gibson GR, Kwik-Uribe C, Spencer JP. Prebiotic evaluation of cocoa-derived flavanols in healthy humans by using a randomized, controlled, double-blind, crossover intervention study. Am J Clin Nutr. 2011;93(1):62-72. doi:10.3945/ajcn.110.000075
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Benefits of Posture
Nair S, Sagar M, Sollers J 3rd, Consedine N, Broadbent E. Do slumped and upright postures affect stress responses? A randomized trial. Health Psychol. 2015;34(6):632-641. doi:10.1037/hea0000146
Wilkes C, Kydd R, Sagar M, Broadbent E. Upright posture improves affect and fatigue in people with depressive symptoms. J Behav Ther Exp Psychiatry. 2017;54:143-149. doi:10.1016/j.jbtep.2016.07.015
Benefits of Sleep
Arnedt JT, Wilde GJ, Munt PW, MacLean AW. How do prolonged wakefulness and alcohol compare in the decrements they produce on a simulated driving task?. Accid Anal Prev. 2001;33(3):337-344. doi:10.1016/s0001-4575(00)00047-6
Lowrie J, Brownlow H. The impact of sleep deprivation and alcohol on driving: a comparative study. BMC Public Health. 2020;20(1):980. Published 2020 Jun 22. doi:10.1186/s12889-020-09095-5
Geiker NRW, Astrup A, Hjorth MF, Sjödin A, Pijls L, Markus CR. Does stress influence sleep patterns, food intake, weight gain, abdominal obesity and weight loss interventions and vice versa?. Obes Rev. 2018;19(1):81-97. doi:10.1111/obr.12603
Tempesta D, Socci V, De Gennaro L, Ferrara M. Sleep and emotional processing. Sleep Med Rev. 2018;40:183-195. doi:10.1016/j.smrv.2017.12.005
Walker MP. The role of sleep in cognition and emotion. Ann N Y Acad Sci. 2009;1156:168-197. doi:10.1111/j.1749-6632.2009.04416.x
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Vitale KC, Owens R, Hopkins SR, Malhotra A. Sleep Hygiene for Optimizing Recovery in Athletes: Review and Recommendations. Int J Sports Med. 2019 Aug;40(8):535-543. doi: 10.1055/a-0905-3103. Epub 2019 Jul 9. PMID: 31288293; PMCID: PMC6988893.
Bolin DJ. Sleep Deprivation and Its Contribution to Mood and Performance Deterioration in College Athletes. Curr Sports Med Rep. 2019 Aug;18(8):305-310. doi: 10.1249/JSR.0000000000000621. PMID: 31389873.
Goldstein AN, Walker MP. The role of sleep in emotional brain function. Annu Rev Clin Psychol. 2014;10:679-708. doi:10.1146/annurev-clinpsy-032813-153716
Reutrakul S, Van Cauter E. Sleep influences on obesity, insulin resistance, and risk of type 2 diabetes. Metabolism. 2018 Jul;84:56-66. doi: 10.1016/j.metabol.2018.02.010. Epub 2018 Mar 3. PMID: 29510179.
Chaput JP, Gray CE, Poitras VJ, Carson V, Gruber R, Birken CS, MacLean JE, Aubert S, Sampson M, Tremblay MS. Systematic review of the relationships between sleep duration and health indicators in the early years (0-4 years). BMC Public Health. 2017 Nov 20;17(Suppl 5):855. doi: 10.1186/s12889-017-4850-2. PMID: 29219078; PMCID: PMC5773910.
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Benefits of Gratitude
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