Create a More Flexible Mind

Create a More Flexible Mind

By Leo Babauta

Posted on June 22, 2026

Source

There was a time in my life when I was addicted to junk food, fast food, comfort foods. These days, I still enjoy the taste of those foods, but nothing tastes as good as healthy, whole foods.

The switch for me was gradual, not instant. It was also intentional. And I’m so glad I made the change.

These days, I eat mostly whole plant foods (I’m vegan): beans, nuts, seeds, lentils, tofu and tempeh, whole grains, lots of veggies, lots of fruit. And it’s delicious.

I also mostly cut out sugar and fried foods, and completely cut out meats and other animal products including dairy, and am currently not drinking alcohol (for the last 5 months). These changes don’t feel like sacrifices to me.

If you’d like to make the switch to loving healthy food, let’s look at how to make it painless, delicious, and very much not a sacrifice.

What We’re Moving Toward

It can be really helpful to start by envisioning what you’d like to move toward — what would a healthy diet look like for you? What kinds of healthy foods would you like to include? (Don’t limit yourself to what you already like.)

You don’t have to envision a vegan diet (although maybe consider it!) … just think about what would be healthy for you. I encourage you to think about whole foods over processed.

For me, I love to include healthy bowls: grains with proteins (tofu, tempeh, beans, lentils) and veggies and a simple sauce or hummus. Maybe some nuts or seeds to go with it. I also love huge salads with all of these things included, or soups or chili full of beans and veggies. But you could think of healthy tacos, stir-fries, or wraps.

Envision the healthy meals, and try to think of them in a positive light — not only will these help make you healthier, they are delicious and lovely!

Making a Slow, Lovely Transition

Now that we have the vision, I encourage a slow transition. You might be tempted to go for the whole enchilada (so to speak) right away … and if that feels super doable to you, go for it. But sometimes it can help to go slower.

For example, maybe there are some healthy foods that you don’t really like — green vegetables, tomatoes, beans, for example. Maybe you’re interested in tofu or tempeh but aren’t used to them. Maybe you are used to lots of sugar and fried foods and eating foods that don’t have added sugar and aren’t fried seems terrible to you.

In that case, here’s what I suggest:

• Start with the healthy changes that would be easy for you. If you already like apples, feel free to just add apples for now. Maybe you also like carrots. Add those too! Get some easy wins.
• Gradually add the other things that don’t feel so intimidating. No need to buy everything you hate and try to thug it out. Go with the ones you can tolerate reasonably well, and start to acclimatize yourself in them.
• Focus on savoring and enjoyment. As you pay close attention, and try to find the elements of the textures and tastes that you enjoy, you’ll start to appreciate the food more.
• Harder foods: there will be foods you don’t love — but you can grow to love them, if you slowly acclimatize yourself and start to appreciate the more subtle qualities of the food. I have grown to love so many healthy foods that I didn’t before. Sometimes it helps to season them in a way that’s more palatable, or try different ways to prepare. Give yourself time.

There’s no rush. You have a lifetime to learn to enjoy these foods.

The Role of Identity

This kind of shift requires a shift in identity. You might think of yoursef as someone who doesn’t like these kinds of foods, or someone who “has to have” their sugar drinks or snacks, for example. This is your old identity.

A new identity could be someone who love all kinds of healthy, delicious foods, and someone who doesn’t need junk food to be happy or to deal with stress. It’s a new identity that’s resilient in the face of stress.

So my encouragement is to start to shift how you see yourself. Let go of the old, limiting way you think about yourself in relation to food. And start to craft a new version, that is empowered and ready to enjoy a new kind of life.

with love,

Leo Babauta

Zen Habits

• https://zenhabits.net/

7 Foods and Drinks High in Antioxidants That Aren't Green Tea

Foods like berries, nuts, seeds, coffee, and kale contain more antioxidants than green tea.

fcafotodigital / Getty Images

7 Foods and Drinks High in Antioxidants That Aren't Green Tea

By Merve Ceylan

Post April 4, 2026

• Berries, kale, cocoa, spices, seeds, nuts, and coffee can provide antioxidant levels equal to or higher than those of green tea.
• Polyphenols and vitamins in these foods help protect cells, reduce inflammation, and lower disease risk.
• Eating a variety of whole, minimally processed foods is the best way to increase antioxidant intake.

Green tea is full of antioxidants, which are compounds that help protect your cells from damage and can lower your risk for disease. Green tea’s antioxidant capacity is about 570-2,620 micromoles per 100 milliliters.1 Many foods contain antioxidants, some with an even higher antioxidant capacity than green tea.

1. Berries

Berries get their blue and purple hues from antioxidant plant pigments called anthocyanins. 

rez-art / Getty Images

Antioxidants include nutrients like vitamins A, C, and E, the mineral selenium, and compounds called polyphenols.

Berries are a great source of antioxidants. They can be rich in vitamin C, especially blackcurrants and sea buckthorn berries.2 Eating a cup of mixed berries provides 26 milligrams (mg) of vitamin C, or 29% of the Daily Value (DV).3

Berries are also rich in anthocyanins, a type of polyphenol and plant pigment. These compounds give berries red, purple, and blue colors.2

Most berries have an antioxidant capacity of about 2,100 to over 15,000 micromoles (μmol) per 100 grams (g). Berries with the highest antioxidant capacity include:412

• Aronia berries
• Blackberries
• Blackcurrants
• Black raspberry
• Cranberries
• Blueberries
• Strawberries
• Red raspberry

Health Benefits of Polyphenols

Polyphenols are mostly found in whole grains, fruits, vegetables, nuts, seeds, spices, and herbs. Scientists have discovered more than 8,000 types of polyphenols so far. Many polyphenols have antioxidant properties. Antioxidants help prevent cell damage, inflammation, and diseases.5

A 2023 study showed that eating foods high in polyphenols is linked to a 20% lower risk of dying from any cause. It is also linked with a 40% lower risk of dying from cardiovascular disease.6

2. Kale

Kale is rich in vitamins with antioxidant properties, like vitamins A and C.

janecocoa / Getty Images

Vegetables are a great source of antioxidants. One study measured the antioxidant capacity of 303 vegetables and vegetable products. On average, vegetables had about 800 micromoles per 100 grams. However, a few vegetables had much more while some had less.1

The study found that curly kale has an antioxidant capacity of about 2,800 micromoles per 100 grams.1 Kale is rich in vitamins A and C and contains polyphenols.7

Other vegetables with high antioxidant capacity include artichokes, red chili peppers, and green chili peppers.1

3. Cocoa 

Cocoa is a good source of antioxidants that help lower inflammation and prevent disease.

HUIZENG HU / Getty Images

Cocoa powder has about 636 micromoles of antioxidant capacity per gram. So, chocolate made with more cocoa has higher antioxidant capacity.8

Eating antioxidant-rich foods may help reduce inflammation and prevent disease. A 2023 study found that eating 10 grams of cocoa high in polyphenols helped reduce inflammation linked to heart health.9 Another 2024 study found that people who ate cocoa regularly had lower blood cholesterol.10

4. Spices

Spices and herbs like clove, cinnamon, thyme, sage, and saffron have strong antioxidant properties.

Liudmila Chernetska / Getty Images

Spices come from the seeds, bark, roots, or leaves of plants. These parts of plants are naturally high in polyphenols.

A 2024 study looked at 425 spices and herbs. Clove had the highest antioxidant capacity, followed by peppermint, allspice, cinnamon, oregano, thyme, sage, rosemary, saffron, and tarragon. Their antioxidant capacity ranged from 440 to 2,770 micromoles per gram.10

5. Seeds

Seeds are an excellent source of antioxidants, including sunflower, sesame, and hemp seeds.

Tatiana Sidorova / Getty Images

Seeds can contain antioxidant nutrients like vitamins A and E. They are also packed with polyphenols.

A 2020 study looked at the antioxidant capacity of five different seeds. Sunflower seeds had the highest antioxidant capacity, followed by flaxseeds, sesame seeds, poppy seeds, and hemp seeds.11

Here is the antioxidant content of those seeds:11

• Sunflower seed: 450 µmol/g
• Flaxseed: 210 µmol/g
• Sesame seed: 80 µmol/g
• Poppy seed: 50 µmol/g
• Hempseed: 30 µmol/g

A study showed that germinating seeds, like chia seeds, improved their antioxidant capacity. In chia seeds, their capacity increased by about 87-105% after four days of germination.12

6. Nuts

Nuts are rich in vitamins and compounds with powerful antioxidant effects.

FotografiaBasica / Getty Images

Nuts are rich in antioxidant nutrients and beneficial plant compounds. A 2025 study showed that eating 60 grams or more of almonds daily may reduce blood markers of oxidative stress (a state of cell damage that can lead to disease). It may also increase antioxidant enzyme activity, which helps protect cells.13

Other studies show that regularly eating nuts may lower the risk of dying from any cause.14

Here are the antioxidant capacities of some nuts:1

• Walnuts: 219 µmol/g
  
• Pecans: 85 µmol/g
  
• Chestnuts: 57 µmol/g

Some nuts, such as almonds, hazelnuts, pine nuts, and Brazil nuts, are especially rich in vitamin E. Brazil nuts are also particularly high in selenium.15

7. Coffee

HUIZENG HU / Getty Images

Coffee is one of the drinks with the most antioxidants. It has about 75 to 172 micromoles of antioxidant capacity per gram of ground coffee.16

The amount of antioxidants in coffee can change depending on the type of coffee bean, how it is roasted, and how it is brewed.

A 2020 study found that Aeropress coffee had the highest antioxidant capacity. Drip coffee came next, followed by pour-over, espresso, and French press.17

Exact Antioxidant Levels in Foods Are Hard To Tell

It is hard to know exactly how many antioxidants are in a food. The amount can change depending on how the food is grown, stored, or cooked. Foods also have many different kinds of antioxidants, which makes measuring them tricky.1

There are also different ways to test antioxidant levels. For example, the same food can show different results depending on the method used.1

How To Get More Antioxidants in Your Diet

Here are some ways to add more antioxidants to your diet:

• Eat a variety of foods: Different foods contain different types of polyphenols, each with unique health benefits. Include a variety of whole grains, fruits, vegetables, nuts, and seeds in your meals.
• Use herbs and spices: Add different herbs and spices to your meals or drinks to increase antioxidant intake. You can make a golden latte with turmeric, sprinkle cinnamon on oatmeal, add cloves to tea, or use ginger in smoothies or stir-fries.
• Drink antioxidant-rich beverages: Drinks like tea, coffee, and cocoa are great sources of antioxidants. Consume them in moderation, as too much caffeine can cause side effects.
• Minimize ultra-processed foods: Whole, minimally processed foods usually contain more antioxidants than highly processed options.

Merve Ceylan

Edited by 

Hannah Harper

Source: https://www.health.com/foods-and-drinks-with-more-antioxidants-than-green-tea-11937232

Compiled by http://violetflame.biz.ly from: 

• https://eraoflight.com/2026/04/02/7-foods-and-drinks-high-in-antioxidants-that-arent-green-tea/

Strengthen Your Immune System

Strengthen Your Immune System

By Dr Schavi M Ali

Post on January 2, 2026 

Challenging weather conditions, stress, poor quality foods, taking prescription drugs, and the damaged auric fields of other people can all disharmoniously affect your immune system. I suggest that you print-out the following list of information for continuing reference on strengthening the human immune system.

1.) Eat organic vegetables, fruits, nuts, seeds, and grains. Do not eat meat because not only does this cause a bad karma (animals have consciousness and thus feelings too just as humans do), but also because animals are injected with chemicals and hormones which get into human cells and can create disease. Many people think that protein only comes from meat, but this is untrue. Vegetables, nuts, and beans all contain nutritious protein. Learn how to prepare meals without meat or meat products.

2.) Dairy from animals (cows, goats, etc.) is meant for animals—not humans. There is research that exists that was conducted many years ago that shows that dairy from animals actually weakens human bones. It does not strengthen them. Also, many people are lactose intolerant. Instead of milk from animals, use oat milk or almond milk or coconut milk. All of these are rich in necessary calcium and other vitamins and minerals. Plus, they do not increase cholesterol levels like regular dairy milk can do.

3.) Many people rush into using soy milk when they decide not to use regular dairy milk. This is unwise because it contains toxins and anti-nutrients. In the year 1913, the “U.S. Department of Agriculture” (USDA) billed soy as an “industrial product”—not “a food”. Soy was used in ancient China in about the 5th century (B.C.E.) but is used today in only fermented form. Soy, in general however, contains “goitrogens” which are substances that depress thyroid function. It also blocks the uptake of essential minerals such as calcium, magnesium, copper, iron, and amino acids. It causes disease in the breasts, pancreas, and liver. At one time and instill in certain places today, soy was (and is) used extensively in school lunch programs (primarily in urban areas and in the so-called “third world”) and is used all around the world in baked goods and in beverages. It is also used in “fast food” burgers and fries. Even some supposedly natural vitamins and minerals use soy-based capsules. Whether you shop in a regular grocery store or in a health food store, read the labels!

4.) Wear AMBER daily as a necklace, a prayer mala, a bracelet, or rings. Make sure that it is authentic AMBER. The best AMBER is now sourced in the Baltic region in such nations as Lithuania, Poland, and Russia. Authentic AMBER can also be found in Bharata (India) and Tibet. It contains powerful anti-oxidant and anti-bacterial agents as well as silicon, magnesium, iron, calcium, potassium, iodine, succinic acid and other vital organic compounds which regulate the functioning of the nervous system, kidneys, thyroid, stomach, bladder, gallbladder, spleen, heart—and it strengthens the immune system. It also helps to oxygenate the cells. Further, it protects against harmful EMFs (Electro-Magnetic Frequencies) lurking in the atmosphere or coming from technological equipment. The warmth of the human body releases the valuable substances into the pores and then into the cells.

5.) After being out in the world at the end of each day around all sorts of people who may have a low vibration of consciousness (work environments, schools, stores, at meetings, in social events, etc.), wand your auric field from the top of your head to the soles of your feet with tone of 528 Hertz—which is often referred to as the “Miracle Tone”—with either a tuning fork, a singing bowl, or by drumming. The sound of 528 Hertz resets what may have become disharmonized and out of alignment with SOURCE FREQUENCY while you were engaging with the public in some manner. Also, wand your auric field with a SELENITE wand to remove dissonance from your auric field. Whatever method you use, be sure to wand your crown (top of your head), your neck and shoulders, all around your arms, your torso, your legs and feet, and the soles of your feet. Do this procedure at least three times.

6.) Do not make a habit of watching murder mysteries, war movies, horror programs, or of constantly watching mainstream news. Taking in the voices and the pictures of what is being presented “programs” your cellular records for fear and anxiety. Watch some news, of course. We must remain aware of what is happening in the world, but do not watch so much of it that it becomes your “entertainment”. Such programming depletes the immune system.

7.) Ancient Sanskrit mantras are very healing and protective and can be recited regardless of your “religion” or spiritual path. How many people know that the word “religion” is defined as “to be bound”, and this refers to being entrenched in man-made rules and regulations for worshiping “GOD” and has nothing to do with true DIVINE REVELATION? Another manner in which to strengthen your immune system is via study. Learning new information increases the neurons in your brain and makes you healthier. There are thousands of Sanskrit mantras, and I have provided many of them in previous articles. Here is a repeat of three very powerful healing and protective mantras. It is best to recite any one of them on each bead of a mala (Sandalwood is an excellent choice) and then to wear the mala when you need an extra boost in your immune system. However, some people wear them daily for ongoing wellness.

“AUM SRI DHANVANTRE NAMAHA” (“Oh, Divine, I bow to the Holy Celestial Physician”).

“AUM SRI MAHA LAKSMAYA NAMAHA” (Oh, Divine, I bow to the Holy Great Granter of Spiritual and Material

Abundance”). This mantra also attracts economic wealth.

“AUM” (“Oh, Divine”).

8.) Wear the following essential oils mixed together in equal portions on your crown, your temples, the back of your neck, over your solar plexus, and on the soles of your feet: FRANKINCENSE, MYRRH, SANDALWOOD, EUCALYPTUS, and TEA TREE. You can also purchase from the “Young Living” company an oil called “Thieves” or the oil called “First Response” from the “Aura Cacia” company. Both of these oils are now available in some health food stores. Essential oils initially move into the pores and then into the cells within seconds. They can also be placed in warm bath water (about six or seven drops) or diffused so that the healing essences can waft throughout a room.

9.) Keep yourself clean. You should take a shower or a bath daily. Keep your clothing clean too. Do not wear it day after day without laundering it or taking it to the cleaners. Germs can attach to your clothes.

10.) Keep you living environment clean.

11.) Light incense often to bless your home. AMBER, FRANKINCENSE, ROSE, or SANDALWOOD are superb choices.

12.) Recite often the following “Sankalpa” (“Affirmation”): “I AM BLESSED BY SOURCE LIGHT, AND EVERYTHING IS IN DIVINE ORDER”.

Envision our entire planet Earth as well as yourself enfolded in the LIGHT of the INFINITE PRESENCE.

Schavi

• https://www.disclosurenews.it/ 
• https://www.disclosurenews.it/strengthen-your-immune-system/

 

Compiled by http://violetflame.biz.ly from: 

• https://www.disclosurenews.it/strengthen-your-immune-system/