Moderation And Balance Quotes

All I know is that while I’m asleep, I’m never afraid, and I have no hopes, no struggles, no glories — and bless the man who invented sleep, a cloak over all human thought, food that drives away hunger, water that banishes thirst, fire that heats up cold, chill that moderates passion, and, finally, universal currency with which all things can be bought, weight and balance that brings the shepherd and the king, the fool and the wise, to the same level. There’s only one bad thing about sleep, as far as I’ve ever heard, and that is that it resembles death, since there’s very little difference between a sleeping man and a corpse.

Be moderate in order to taste the joys of life in abundance.

Balance, that's the secret. Moderate extremism. The best of both worlds.

Health is the natural condition. When sickness occurs, it is a sign that Nature has gone off course because of a physical or mental imbalance. The road to health for everyone is through moderation, harmony, and a 'sound mind in a sound body'.

Could hell be described as too much of anything without a break? Are variety, moderation and balance instruments we use to keep us from boiling in any inferno of excess,' whether it be cheesecake or ravenous sex?

We must remember balance and moderation. Patience can be spiritually enriching and virtuous… but when taken in excess, it turns to procrastination, the poison of inaction.

Both sleep and insomnolency, when immoderate, are bad.

Let him find balance and moderation in all things; let him listen to himself and not the noise of others.

Binge on giving, in all senses. Binge on indulging. We’re told every day from an early age that moderation is key. Count your calories, wait a while before you tell someone you love them, and remember that balance is the path to happiness. While all of those are great in theory, does a lesson taught from someone else’s mistakes resonate just as deeply as the ones you learn yourself? When you binge, you find your own boundaries.

Could hell be described as too much of anything without a break? Are variety, moderation and balance instruments we use to keep us from boiling in any inferno of excess,' whether it be cheesecake or ravenous sex?

Nothing in my view is more reprehensible than those habits of mind in the intellectual that induce avoidance, that characteristic turning away from a difficult and principled position, which you know to be the right one, but which you decide not to take. You do not want to appear too political; you are afraid of seeming controversial; you want to keep a reputation for being balanced, objective, moderate; your hope is to be asked back, to consult, to be on a board or prestigious committee, and so to remain within the responsible mainstream; someday you hope to get an honorary degree, a big prize, perhaps even an ambassadorship. For an intellectual these habits of mind are corrupting par excellence. If anything can denature, neutralize, and finally kill a passionate intellectual life it is the internalization of such habits. Personally I have encountered them in one of the toughest of all contemporary issues, Palestine, where fear of speaking out about one of the greatest injustices in modern history has hobbled, blinkered, muzzled many who know the truth and are in a position to serve it. For despite the abuse and vilification that any outspoken supporter of Palestinian rights and self-determination earns for him or herself, the truth deserves to be spoken, represented by an unafraid and compassionate intellectual.

Everything in physiology follows the rule that too much can be as bad as too little. There are optimal points of allostatic balance. For example, while a moderate amount of exercise generally increases bone mass, thirty-year-old athletes who run 40 to 50 miles a week can wind up with decalcified bones, decreased bone mass, increased risk of stress fractures and scoliosis (sideways curvature of the spine)—their skeletons look like those of seventy-year-olds. To put exercise in perspective, imagine this: sit with a group of hunter-gatherers from the African grasslands and explain to them that in our world we have so much food and so much free time that some of us run 26 miles in a day, simply for the sheer pleasure of it. They are likely to say, “Are you crazy? That’s stressful.” Throughout hominid history, if you’re running 26 miles in a day, you’re either very intent on eating someone or someone’s very intent on eating you.

Everything in balance, everything in moderation – try not to go over the top in any direction but be free to explore & enjoy. Live heart-fully. I’m a writer & philosopher, of course I have the right to invent words! I try not to do it carelessly, I only write what sounds and feels right.

To hell, to hell with balance! I break glasses; I want to burn, even if I break myself. I want to live only for ecstasy. Nothing else affects me. Small doses, moderate loves, all the demi-teintes – all these leave me cold. I like extravagance, heat… sexuality which bursts the thermometer! I’m neurotic, perverted, destructive, fiery, dangerous - lava, inflammable, unrestrained. I feel like a jungle animal who is escaping captivity.

The infinitesimal seedlings became a forest of trees that grew courteously, correcting the distances between themselves as they shaped themselves to the promptings of available light and moisture, tempering the climate and the temperaments of the Scots, as the driest land became moist and the wettest land became dry, seedlings finding a mean between extremes, and the trees constructing a moderate zone for themselves even into what I would have called tundra, until I understood the fact that Aristotle taught, while walking in a botanic garden, that the middle is fittest to discern the extremes. ("Interim")

Love is like a match to a wick. It takes that right combination to strike a flame. But once the flame is there, it can either give warmth, die out or burn your world to ashes. Even kill you. It’s how you sustain the flame, feed it, and moderate the amount of energy in balance.

Hygge gives us a framework to support our very human needs, desires and habits. To learn to hygge is to take practical steps to evoke it - to shelter, cluster, enclose, embrace, comfort and warm ourselves and each other. Cultivating the habits of balance, moderation, care and observance will then comfortably entire more hygge in our daily lives.

Courage, bravery, fortitude, honor, sacrifice . . . Temperance, self-control, moderation, composure, balance . . . Justice, fairness, service, fellowship, goodness, kindness . . . Wisdom, knowledge, education, truth, self-reflection, peace

Just like the cosmic forces of Yin and Yang, anger and shame work together to moderate our ego and keep it balanced.

Balance, that's the secret, moderate extremism.

In this life stay away from all kinds of extremities, for they will destroy your inner balance. Sufis do not go to extremes. A Sufi always remains mild and moderate.

Wisdom lies in moderation, in balance.

It is the state of vibrations to which man is tuned that accounts for his soul's note. The different degrees of these notes form a variety of pitch divided by the mystics into three distinct grades. First the grade which produces power and intelligence, and may be pictured as a calm sea. Secondly, the grade of moderate activity which keeps all things in motion, and is a balance between power and weakness which may be pictured as the sea in motion. Thirdly, the grade of intense activity, which destroys everything and causes all weakness and blindness; it may be pictured as a stormy sea.

Sometimes what we lack is the thrill of anticipation or the delay of gratification. We enjoy things far more when we've really desired them but had to wait for them. The real value is found in our self control and patience, which allows us to delay gratification and build anticipation. Letting desire build is an abstract way to achieve balance and moderation in your life... Moderation just may be the answer to boredom - go figure!

I deny not the course itself of events, which lies open to every one's inquiry and examination. I acknowledge, that, in the present order of things, virtue is attended with more peace of mind than vice, and meets with a more favourable reception from the world. I am sensible, that, according to the past experience of mankind, friendship is the chief joy of human life, and moderation the only source of tranquillity and happiness. I never balance between the virtuous and the vicious course of life; but am sensible, that, to a well-disposed mind, every advantage is on the side of the former. And what can you say more, allowing all your suppositions and reasonings?

It is not for nothing that the person stands between heaven and hell. He has to live so as to do justice to both the spirit and the flesh and to honor the fragility of life where it reveals itself to him. This he should do as a pragmatist out of a respect for the deep ambiguity contained in all of existence, not as a petty profiteer: he will be part of one of the two halves of the world soon enough.

Based on the balancing act of the golden mean, bourgeois marriage mixed moderate but continuing sexual attraction, a mutual social and economic interest in living together, respect for the wife, a will to create a lineage, significant socio-cultural similarity, hypocrisy for dissimulating and managing adulterous liaisons (hence the importance of legal prostitution), and the building up of a patrimony to be transmitted. When the couple gets old, this leads to a habitual tenderness much stronger than the passionate and ephemeral simulation of today’s young couples.

Nothing in my view is more reprehensible than those habits of mind in the intellectual that induce avoidance, that characteristic turning away from a difficult and principled position, which you know to be the right one, but which you decide not to take. You do not want to appear too political; you are afraid of seeming controversial; you want to keep a reputation for being balanced, objective, moderate; your hope is to be asked back, to consult, to be on a board or prestigious committee, and so to remain within the responsible mainstream; someday you hope to get an honorary degree, a big prize, perhaps even an ambassadorship.

New Rule: If you're going to have a rally where hundreds of thousands of people show up, you may as well go ahead and make it about something. With all due respect to my friends Jon Stewart and Stephen Colbert, it seems that if you truly wanted to come down on the side of restoring sanity and reason, you'd side with the sane and the reasonable--and not try to pretend the insanity is equally distributed in both parties. Keith Olbermann is right when he says he's not the equivalent of Glenn Beck. One reports facts; the other one is very close to playing with his poop. And the big mistake of modern media has been this notion of balance for balance's sake, that the left is just as violent and cruel as the right, that unions are just as powerful as corporations, that reverse racism is just as damaging as racism. There's a difference between a mad man and a madman. Now, getting more than two hundred thousand people to come to a liberal rally is a great achievement that gave me hope, and what I really loved about it was that it was twice the size of the Glenn Beck crowd on the Mall in August--although it weight the same. But the message of the rally as I heard it was that if the media would just top giving voice to the crazies on both sides, then maybe we could restore sanity. It was all nonpartisan, and urged cooperation with the moderates on the other side. Forgetting that Obama tried that, and found our there are no moderates on the other side. When Jon announced his rally, he said that the national conversation is "dominated" by people on the right who believe Obama's a socialist, and by people on the left who believe 9/11 was an inside job. But I can't name any Democratic leaders who think 9/11 was an inside job. But Republican leaders who think Obama's socialist? All of them. McCain, Boehner, Cantor, Palin...all of them. It's now official Republican dogma, like "Tax cuts pay for themselves" and "Gay men just haven't met the right woman." As another example of both sides using overheated rhetoric, Jon cited the right equating Obama with Hitler, and the left calling Bush a war criminal. Except thinking Obama is like Hitler is utterly unfounded--but thinking Bush is a war criminal? That's the opinion of Major General Anthony Taguba, who headed the Army's investigation into Abu Ghraib. Republicans keep staking out a position that is farther and farther right, and then demand Democrats meet them in the middle. Which now is not the middle anymore. That's the reason health-care reform is so watered down--it's Bob Dole's old plan from 1994. Same thing with cap and trade--it was the first President Bush's plan to deal with carbon emissions. Now the Republican plan for climate change is to claim it's a hoax. But it's not--I know because I've lived in L.A. since '83, and there's been a change in the city: I can see it now. All of us who live out here have had that experience: "Oh, look, there's a mountain there." Governments, led my liberal Democrats, passed laws that changed the air I breathe. For the better. I'm for them, and not the party that is plotting to abolish the EPA. I don't need to pretend both sides have a point here, and I don't care what left or right commentators say about it, I can only what climate scientists say about it. Two opposing sides don't necessarily have two compelling arguments. Martin Luther King Jr. spoke on that mall in the capital, and he didn't say, "Remember, folks, those southern sheriffs with the fire hoses and the German shepherds, they have a point, too." No, he said, "I have a dream. They have a nightmare. This isn't Team Edward and Team Jacob." Liberals, like the ones on that field, must stand up and be counted, and not pretend we're as mean or greedy or shortsighted or just plain batshit at them. And if that's too polarizing for you, and you still want to reach across the aisle and hold hands and sing with someone on the right, try church.

Reaching out to individuals of different ideological persuasions and starting a dialogue with them demanded then (and still requires today) a particular form of courage and fortitude that not everyone has. It also presupposes a particular style of discourse that avoids making reproaches and tirades against alleged 'scoundrels' and traitors with whom no dialogue is conceivable. 'I learned to respect other people's ideas,' [Norberto] Bobbio confessed, 'to pause before the secret of every conscience, to understand before arguing, and to argue before condemning.' He had always been a person 'more interested in dialogue than conflict' and loathed extremist or intransigent positions on all sides.

A balanced (rather than exploitative) relationship with the environment; an economic system based on sharing rather than competing; a strong sense of family and community; social moderation and restraint; the opportunity for widespread artistic creativity; a way of governing that serves without oppressing; a deeply spiritual sense of the world: these are the very things many of us are currently striving to attain in our own culture. The irony is that while we look forward to a dimly-perceived future when such values might be realized, we have failed to understand that they existed in the not-so-distant past as the accomplishments not only of the Ohlones, but of Stone-Age people the world over.

And we also recognize this dance-like spirit, this ethos of grace: societal conduct, the control not only of written and established conventions, the virtuous mastery of forms of play where persons come close to each other without meeting and where they establish distance without damaging each other through indifference; amiability and not insistence is the atmosphere of this ethos of grace - its ethical law is the game and its observation, not seriousness. Forced distance between persons becomes ennobled into reserve. The offensive indifference, coldness, and rudeness of living past each other is made ineffective through the forms of politeness, respectfulness, and attentiveness. Reserve counteracts a too great intimacy.

As we mature, our brain develops the ability to mix things together, to hold different perceptions, senses, thoughts, feelings, and impulses all at the same time without becoming confused in thinking or paralyzed in action. This is the capacity I called “integrative functioning”. Reaching this point in development has a tremendous transforming and civilizing effect on personality and behavior. The attributes of childishness, like impulsiveness and ego-centrism, fade away and a much more balanced personality begins to emerge. One cannot teach the brain to do this; the integrative capacity must be developed, grown into. The ancient Romans had a word for this kind of mix: temper. That verb now means “to regulate” or “to moderate,” but originally referred to the mingling of different ingredients to make clay.

The moderate can only hope to have a regulated character, stepping back to understand opposing perspectives and appreciating the merits of each. The moderate understands that political cultures are traditions of conflict. There are never-ending tensions that pit equality against achievement, centralization against decentralization, order and community against liberty and individualism. The moderate doesn’t try to solve those arguments. There are no ultimate solutions. The moderate can only hope to achieve a balance that is consistent with the needs of the moment. The moderate does not believe there are some policy solutions that are right for all times (this seems obvious, but the rule is regularly flouted by ideologues in nation after nation). The moderate does not admire abstract schemes but understands that it is necessary to legislate along the grain of human nature, and within the medium in which she happens to be placed.

As we mature, our brain develops the ability to mix things together, to hold different perceptions, senses, thoughts, feelings, and impulses all at the same time without becoming confused in thinking or paralyzed in action. This is the capacity I called “integrative functioning” when, just above, I mentioned the preschooler syndrome. Reaching this point in development has a tremendous transforming and civilizing effect on personality and behavior. The attributes of childishness, like impulsiveness and egocentrism, fade away and a much more balanced personality begins to emerge. One cannot teach the brain to do this; the integrative capacity must be developed, grown into. The ancient Romans had a word for this kind of mix: temper. That verb now means “to regulate” or “to moderate,” but originally referred to the mingling of different ingredients to make clay. (...) Being untempered—unable to tolerate mixed feelings at the same time—is the hallmark of the immature.

The moderate person contains opposing capacities to the nth degree. A moderate person can start out hot on both ends, both fervent in a capacity for rage and fervent in a desire for order, both Apollonian at work and Dionysian at play, both strong in faith and deeply doubtful, both Adam I and Adam II. A moderate person can start out with these divisions and rival tendencies, but to live a coherent life, the moderate must find a series of balances and proportions. The moderate is forever seeking a series of temporary arrangements, embedded in the specific situation of the moment, that will help him or her balance the desire for security with the desire for risk, the call of liberty with the need for restraint. The moderate knows there is no ultimate resolution to these tensions. Great matters cannot be settled by taking into account just one principle or one viewpoint. Governing is more like sailing in a storm: shift your weight one way when the boat tilts to starboard, shift your weight the other way when it tilts to port—adjust and adjust and adjust to circumstances to keep the semblance and equanimity of an even keel.

Almost all our historical teaching was on this level. History was a series of unrelated, unintelligible but—in some way that was never explained to us—important facts with resounding phrases tied to them. Disraeli brought peace with honour. Clive was astonished at his moderation. Pitt called in the New World to redress the balance of the Old. And the dates, and the mnemonic devices! (Did you know, for example, that the initial letters of “A black Negress was my aunt: there’s her house behind the barn” are also the initial letters of the battles in the Wars of the Roses?) Bingo, who “took” the higher forms in history, revelled in this kind of thing. I recall positive orgies of dates, with the keener boys leaping up and down in their places in their eagerness to shout out the right answers, and at the same time not feeling the faintest interest in the meaning of the mysterious events they were naming. “1587?” “Massacre of St. Bartholomew!” “1707?” “Death of Aurangzeeb!” “1713?” “Treaty of Utrecht!” “1773?” “The Boston Tea Party!” “1520?” “Oo, Mum, please, Mum—” “Please, Mum, please, Mum! Let me tell him, Mum!” “Well; 1520?” “Field of the Cloth of Gold!” And so on.

I want to return to the theme of pleasure and the epicurean life. For centuries, Epicurus's philosophy of pleasure has been repudiated by moralists, but occasionally his central themes break through and are given at least momentary consideration—sensuality, pleasure, friendship, moderation—I think he has been neglected, because there is so much soul in his philosophy, and it is not insignificant that his classes were held in an Athenian garden, a place where the soul is most at home. The garden of Epicurus invites us to reflect on the epicurean aspects of gardens, especially the sensual pleasures they provide. In a disenchanted world, it's important to get somewhere and accomplish something, but the time spent in a garden gets us nowhere....The garden reconciles human art and wild nature, hard work and deep pleasure, spiritual practice and the material world. It is a magical place because it is not divided. The many divisions and polarizations that terrorize a disenchanted world find peaceful accord among mossy rock walls, rough stone paths, and trimmed bushes. Maybe a garden sometimes seems fragile, for all its earth and labor, because it achieves such an extraordinary balance of nature and human life, naturalness and artificiality. It has its own liminality, its point of balance between great extremes.

Happiness Fu. Happiness. The left side means a revelation from heaven and is used in all words with abstract meanings. The right side shows the word for “beans” on the top and “fields” on the bottom; when the beans are harvested, people are happy. All abundance is provided by Tao. If we appreciate that, we will see that we are surrounded by happiness. Like everything else in Tao, happiness comes from within. What minimal support we need from the outside—a bit of food, some shelter—can actually be very simple and plain and is readily available. Nevertheless, people are unhappy because they do not know moderation. “All I need to be happy is to be rich,” many say. But the newspapers are filled with stories of wealthy people who live in deep despair. In fact, the simple phrase, “All I need to be happy is to be rich”—complete with your choice of substitutes for the word rich—is an immediate indication of the source of our unhappiness: there is no end to what we want. Know when enough is enough. Some die from hunger, but many die from overeating. So to be happy, we have to control our desires. The ancients taught two ways to do this. Sometimes they used discipline to curb desire. Sometimes they satisfied their desires. This is the genius of Tao: moderation. We do not need to cleave to the extremism of the ascetic. We do not need to lose ourselves in the indulgence of the hedonist. We follow Tao, the middle path.

Man is an irrational creature...for he seeks pleasure instead of abstinence, lies and deceit, instead of counsel and advice, violence and war, instead of withhold and peace, and easy wanton ignorance and gluttony, instead of hard sought after wisdom and moderation...man has grown indifferent to the sufferings of his fellow man and neighbor, for he only cares as to whether there is any monetary gain or financial reward, for his immediate and erstwhile assistance...man, in this current age, has completely lost the ability to engage in disciplined learning and fair and honest debate, for instead he would rather believe in lies and falsehoods, for it only confirms his prejudicial beliefs and irrational fears, all fed to him by the so-called, "fair and balanced" news media...he is a patriot for all the wrong reasons, for his patriotism is one of selfish jingoism, instead of an objective and unadulterated, "universal brotherhood", that seeks to find common ground and common solutions across the diplomatic table, instead of blind "sabre rattling" and childish and superficial flag waving...man's blind and puerile barbarism is what will ultimately do him in, in the very end, for the prophets of the present who tried to warn him as he stood at the edge of a moral and spiritual precipice, will be the ones who will wear a quiet and confirming smile, as man and his erstwhile shadow of ignorance, will be cast into the bottomless pit, of eternal damnation and doom...

One of the best means of preserving the balance of political community and promoting the necessary social and political changes is by keeping the dialogue open with all the political actors who accept the basic rules of the game and are committed to preserving the basic values of the society. This ... explains why many of the thinkers studied in this book, from [Raymond] Aron and [Norberto] Bobbio to [Adam] Michnik, successfully practiced the art of dialogue across the aisle and refused to see the world in black-and-white contrasts. If they adopted the role of committed or engaged spectators, they also maintained a certain degree of detachment and skepticism in their attitudes and political judgments. Their invitation to dialogue and their willingness to speak to their critics illustrated their courage and determination not to look for 'safe spaces' and lukewarm solutions. Instead, they saw themselves as mediators whose duty was to open a line of communication with their opponents who disagreed with them. The dialogue they staged was at times difficult and frustrating, and their belief in the (real or symbolic) power of discussion was an open act of defiance against the crusading spirit of their age, marked by political sectarianism, monologue, and ideological intransigence. Aron and the other moderates studied here were convinced that we can improve ourselves not so much by seeking a fictitious harmony with our critics as by engaging in an open debate with them, as long as we all remain committed to civility and rational critique. In this regard, they all acted as true disciples of Montaigne, who once acknowledged that 'no premise shocks me, no belief hurts me, no matter how opposite they may be. ... When I am contradicted it arouses my attention not my wrath.' This is exactly how Aron and other moderates felt and behaved. They were open to being challenged and did not shy away from correcting others when they thought fit. Yet, in so doing, they did not simply seek to refute or defeat their opponents' arguments, being aware that the truth is almost never the monopoly of a single camp or group.

His son-in-law and daughter hoped—they were even confident—that they could speak to DJT’s better self, or at least balance Republican needs with progressive rationality, compassion, and good works. Further, they could support this moderation by routing a steady stream of like-minded CEOs through the Oval Office. And, indeed, the president seldom disagreed with and was often enthusiastic about the Jared and Ivanka program. “If they tell him the whales need to be saved, he’s basically for it,” noted Katie Walsh.

The healthy householder understands and appreciates the energy of life and therefore lives in moderation and contentment in order to conserve and nourish qi, or life energy.

Cultivating the habits of balance, moderation, care, and observance will then comfortably ensure more hygge in our daily lives.

Moreover, staying physically fit has numerous other benefits, including improving cardiovascular health, moderating your blood pressure, boosting your HDL (“good”) cholesterol, and lowering your triglycerides. Both aerobic exercise and weight-bearing exercise also improve your balance (so you are less likely to injure yourself in a fall), lift your mood and alleviate stress, up your energy level, and enhance the quality of your sleep. And that’s just for starters.

Amazing how too much passion in one part of your life can destroy passion in other parts of your life.

The formal mechanisms of mass liberal democracy – regular elections, competing political parties, universal suffrage, and legal and political rights – do not significantly mitigate the monolithic and uniform concentration of managerial power. The “despotism” of the regime – its tendency toward the monopolization of political, economic, and cultural power by a single social and political force of managerial and technical skills and the expansive, uniform, and centralized nature of its power – is a direct consequence of the contracted composition of the lite and the restriction of its membership to element proficient in managerial and technical skills. The narrowness of the elite that results fro this restriction insulates it from the influence of non-managerial social and political forces and reduces their ability to gain positions within the elite fro which they can moderate, balance or restrain its commands. Their exclusion from the elite contributes to the frustration of their aspirations and interests and encourages their alienation from the conflict with the elite and the destabilization and weakening of the regime.

successful you have to cut off two.” It’s a favorite passage of mine, as it speaks to the illusion of balance as well as the trade-offs behind most versions of success. We make the mistake of thinking we aren’t doing enough because we don’t have all four burners lit, when it’s actually very difficult for anyone to sustain them all at once. Life rarely comes at us in moderation. The four-burner theory also creates room in which we can experiment with various parts of our lives—if we turn off our social life burner, how does that affect the others? Many people lived this situation during the pandemic lockdown. No doubt there was loneliness and grief for our social lives, but for some, there was also a sense of relief. An empty calendar allowed us to clarify what we miss, or what we wish to protect in the future.

Facebook and its counterparts don’t operate like courts; there is no case law, no checks and balances, and—until recently—no due process. The judges (content moderators) are not appointed or elected by voters, unlike in well-functioning democracies. There are simply no systems of accountability to the process and, as such, the same image that might be banned for one user can be allowed for another.

I was finding that sweet spot of balance and moderation. Maybe, at some point, the drugs and partying would be gone, and I’d just be a successful student, employee, and citizen. It seemed to me that the two most common paths for finding meaning in life were partying or prosperity, and I was excelling at both.

Optimal stress is the balanced, moderate amount of stress that appears to be necessary to grow the new neurons and neuronal connections that correlate with keeping the brain healthy. Research shows that just as too much stress creates a biochemical condition that damages neurons in the brain, too little stress leads to the atrophy, death and lack of replacement of old neurons. This is why lifelong learning is widely recognized as one of the key practices necessary to avoid Alzheimer’s disease. In my opinion, lifelong recovering is an exalted subset of lifelong learning. I believe that optimal stress is frequently attained when we practice the behaviors that remedy our developmental arrests. Examples of this include reading self-help books, attending self-improvement workshops, working at deeper self-discovery through journaling, or struggling to be more vulnerable and authentic in a therapy session or an evolving relationship. Moreover, it might be that minor flashbacks sometimes function as optimal stress. I certainly know a number of long term recoverees who seem to be evolving and becoming sharper in their old age.

For a while, I believed in and practiced principles from Buddhism and Hinduism. I liked the fact that they taught me about moderation but did not entirely dissuade me from drug use or hooking up. They gave me the freedom to live the life that I wanted to. If I wanted to try drugs occasionally, the wiggle room in these belief systems allowed me to do so. They empowered me to be who I wanted to be, while at the same time giving me religious rituals like meditation, balancing my chakras to fall back on, and karma to help me find a greater sense of purpose in things.

It’s all about calories,” cries one camp. “It’s all about carbs and insulin,” declares another. “You just need the perfect amount of balance and moderation” is the mantra from a third camp. Meanwhile, every other animal on the planet is just hanging out, munching on grass or chewing zebra bones or whatever.

Excessively materialistic people need to swing to the more spiritual practices that will give them balance, and the very spacey mystical and spiritual types of people need to swing back to the material side to be in the center. The key is moderation and balance.

not diets, and there is space on all our plates for a little bit of everything—including sugar. Knowing how glucose works has helped me understand that better than ever. On the topic of being moderate, I want to note three important things to keep in mind as you read this book. First, glucose isn’t everything. Some foods will keep your glucose levels completely steady but aren’t great for your health. For instance, industrial processed oils and trans fats age, inflame, and hurt our organs, but they don’t cause glucose spikes. Alcohol is another example—it doesn’t spike our glucose levels, but that doesn’t mean it’s good for us, either.

violations of regression assumptions, and strategies for examining and remedying such assumptions. Then we extend the preceding discussion and will be able to conclude whether the above results are valid. Again, this model is not the only model that can be constructed but rather is one among a family of plausible models. Indeed, from a theoretical perspective, other variables might have been included, too. From an empirical perspective, perhaps other variables might explain more variance. Model specification is a judicious effort, requiring a balance between theoretical and statistical integrity. Statistical software programs can also automatically select independent variables based on their statistical significance, hence, adding to R-square.2 However, models with high R-square values are not necessarily better; theoretical reasons must exist for selecting independent variables, explaining why and how they might be related to the dependent variable. Knowing which variables are related empirically to the dependent variable can help narrow the selection, but such knowledge should not wholly determine it. We now turn to a discussion of the other statistics shown in Table 15.1. Getting Started Find examples of multiple regression in the research literature. Figure 15.1 Dependent Variable: Productivity FURTHER STATISTICS Goodness of Fit for Multiple Regression The model R-square in Table 15.1 is greatly increased over that shown in Table 14.1: R-square has gone from 0.074 in the simple regression model to 0.274. However, R-square has the undesirable mathematical property of increasing with the number of independent variables in the model. R-square increases regardless of whether an additional independent variable adds further explanation of the dependent variable. The adjusted R-square (or ) controls for the number of independent variables. is always equal to or less than R2. The above increase in explanation of the dependent variable is due to variables identified as statistically significant in Table 15.1. Key Point R-square is the variation in the dependent variable that is explained by all the independent variables. Adjusted R-square is often used to evaluate model explanation (or fit). Analogous with simple regression, values of below 0.20 are considered to suggest weak model fit, those between 0.20 and 0.40 indicate moderate fit, those above 0.40 indicate strong fit, and those above 0.65 indicate very strong model fit. Analysts should remember that choices of model specification are driven foremost by theory, not statistical model fit; strong model fit is desirable only when the variables, and their relationships, are meaningful in some real-life sense. Adjusted R-square can assist in the variable selection process. Low values of adjusted R-square prompt analysts to ask whether they inadvertently excluded important variables from their models; if included, these variables might affect the statistical significance of those already in a model.3 Adjusted R-square also helps analysts to choose among alternative variable specifications (for example, different measures of student isolation), when such choices are no longer meaningfully informed by theory. Empirical issues of model fit then usefully guide the selection process further. Researchers typically report adjusted R-square with their

ʿUmar ibn al-Khaṭṭāb is associated with being particularly sensitive to justice and fairness. ʿUthmān ibn ʿAffān’s name is derived from the same Arabic root as ʿiffah, which according to al-Qāmūs of al-Fayrūzabādī, refers not only to moderation but also to one who is abstinent and chaste, a meaning that is fitting for ʿUthmān. The Prophet once said that even the angels were shy before ʿUthmān because of his modesty. In ʿAlī ibn AbīṬālib, there is extraordinary wisdom or ḥikmah. It is true that these great heroes of Islamic civilization embodied in a particular way one of the four virtues, but they also kept a balance that enshrined the rest.

The Karmic Boomerang Effect [10w] Complain in moderation, praise in excess, and love in balance.

I'm convinced that a successful life is largely driven by balance and moderation. Not too much of anything. Not too little, either.  Just Enough.  More is easy. Our natural proclivity is to have just a bit more.

The usual result of excessiveness is its antithesis. A society that starts out with extreme Puritanical ethics may turn into one of overindulgence and licentiousness. On an individual level, the experience is similar. It is a principal feature of the Islamic faith that the “middle way” be the path that Muslims adhere to. The Qur’an itself calls the believers a “middle nation,” which commentators say includes moderation, which leads to a consistency of worship and conduct that one can carry on throughout his or her life. It is said that the Judaic legal tradition is based on stern justice, while at the foundation of the Christian phenomena is the idea of categorical mercy where everybody should be forgiven no matter what. With Islam, a balance is struck suitable for the complex societies that have spread across the face of the earth, a balance between avoiding God’s ghaḍab (wrath and stern justice) and hoping for God’s raḥmah (mercy). To take the straight way, one must have both, the law and the spirit of the law, the sharīʿah and the ḥaqīqah. The law consists of rules, and the spirit of the law is mercy. God sent down the shariah as a mercy, and the Prophet himself is “a mercy to the worlds” (QUR’AN , 21:107).

The moderate person contains opposing capacities..... A moderate person can start out with these divisions and rival tendencies, but to live a coherent life, the moderate must find a series of balances and proportions. The moderate is forever seeking a series of temporary arrangements, embedded in the specific situation of the moment, that will help him or her balance the desire for security with the desire for risk, the call of liberty with the need for restraint. The moderate knows there is no ultimate resolution to these tensions. Great matters cannot be settled by taking into account just one principle or one viewpoint. Governing is more like sailing in a storm: shift your weight one way when the boat tilts to starboard, shift your weight the other way when it tilts to port— adjust and adjust and adjust to circumstances to keep the semblance and equanimity of an even keel. ...The moderate knows she cannot have it all. There are tensions between rival goods, and you just have to accept that you will never get to live a pure and perfect life, devoted to one truth or one value.

ACSM recommends to engage in…      •  moderate-intensity cardiorespiratory exercise training for 30 minutes or more per day on 5 or more days per week, or      •  vigorous-intensity cardiorespiratory exercise training for 20 minutes or more per day on 3 or more days per week, or      •  a combination of moderate- and vigorous-intensity exercise to accumulate a total energy expenditure of 500–1000 or more MET minutes per week; and additionally      •  resistance exercises for each of the major muscle groups a minimum of 2 days per week and      •  neuromotor exercise (functional fitness training) involving balance, agility, and coordination for each of the major muscle-tendon groups (a total of 60 seconds per exercise) a minimum of 2 days per week.

I like to compare my mental stress capacity to a dinner plate. Most people have moderate amounts of stress in their life, like a nice balanced meal. The food represents different stresses that occur in our lives, past and present.

From 'Creating True Peace' by Thich Nhat Hanh To better understand the practise of protection, please study the Five Mindfulness Trainings in Chapter 3, particularly the third, sexual responsibility. By practising the Third Mindfulness Training, we protect ourselves, our family, and society. In addition, by observing all the trainings we learn to eat in moderation, to work mindfully, and to organise our daily life so we are there for others. This can bring us great happiness and restore our peace and balance. Expressing Sexual Feelings with Love and Compassion Animals automatically follow their instincts, but humans are different. We do not need to satisfy our cravings the way animals do. We can decide that we will have sex only with love. In this way we can cultivate the deepest love, harmony, and nonviolence. For humans, to engage only in nonviolent sexuality means to have respect for each other. The sexual act can be a sacred expression of love and responsibility. The Third Mindfulness Training teaches us that the physical expression of love can be beautiful and transcendent. If you have a sexual relationship without love and caring, you create suffering for both yourself and your partner, as well as for your family and our entire society. In a culture of peace and nonviolence, civilised sexual behaviour is an important protection. Such love is not sheer craving for sex, it is true love and understanding. Respecting Our Commitments To engage in a sexual act without understanding or compassion is to act with violence. It is an act against civilization. Many people do not know how to handle their bodies or their feelings. They do not realise that an act of only a few minutes can destroy the life of another person. Sexual exploitation and abuse committed against adults and children is a heavy burden on society. Many families have been broken by sexual misconduct. Children who grow up in such families may suffer their entire lives, but if they get an opportunity to practise, they can transform their suffering. Otherwise, when they grow up, they may follow in the footsteps of their parents and cause more suffering, especially to those they love. We know that the more one engages in sexual misconduct, the more one suffers. We must come together as families to find ways to protect our young people and help them live a civilised life. We need to show our young people that happiness is possible without harmful sexual conduct. Teenage pregnancy is a tragic problem. Teens are not yet mature enough to understand that with love comes responsibility. When a thirteen-or fourteen-year-old boy and girl come together for sexual intercourse, they are just following their natural instincts. When a girl gets pregnant and gives birth at such a young age, her parents also suffer greatly. Public schools throughout the United States have nurseries where babies are cared for while their mothers are in the classroom. The young father and mother do not even know yet how to take care of themselves - how can they take care of another human being? It takes years of maturing to become ready to be a parent.

Her happiness didn’t rely on her husband’s actions. And just because she didn’t walk around being ecstatic, it didn’t mean she was unhappy. He didn’t seem to understand that a person can function in the space between happy and unhappy. That space offered a level of calm and balance. It held an evenness, a place of moderation that allowed her to do her job and go home to forget some of the horrors she’d experienced that day.

The financial crisis of 2008 is illustrated by the following analogy. There is no doubt that the improvements in engineering have made the passenger car safer than it was 50 years ago. But that does not mean that the automobile is safe at any speed. A small bump on the road can flip the most advanced passenger car speeding 120 mph today just as surely as an older model traveling 80 mph. During the Great Moderation, risks were indeed lower, and financial firms rationally leveraged their balance sheets in response. But their leverage became too great, and all that was needed was an unexpected increase in the default rate on subprime mortgages—that “bump on the road”—to catapult the economy into a crisis.

RESENTMENT - “Resentment is blockade No. 1 to spiritual power.” -“Resentment is a poisonous emotion that eats away at a person's peace of mind and mental well-being. It also affects their ability to respond positively to others.” -“Resentment says volumes about the person who resents, but very little about the persons or actions the resentment is directed at.” -“When you embrace resentment, you empower others to affect your emotional response.” -“People must be given the same rights you have, to think, speak and act as they wish. No amount of resentment can or will change others opinions about you/ towards you.” - Sekou Obadias – Author of “SOGANUTU” – A book of life’s Maxims SUCCESS -“God’s plan for man’s success is built on four pillars: (1) faith/belief. (2) initiative/effort. (3) obedience/discipline to the laws of the universe. (4) benevolence- what you do to others and for others. -“Success is 80% psychology and 20% effort. Once the mind is programme to succeed, and you initiate the effort, the universe will provide the tools to achieve success.” -“People inability to succeed, is not necessarily attributed to their lack of opportunity, desire or effort.“ -“The absolute reason why people are unsuccessful is their lack of knowledge of how their minds work. As a result, they fail to take the actions necessary to achieve their desired objective.” -“Success is not final, neither is failure fatal….it is the courage to continue that counts.” -“Success is all about consistency with the fundamentals.” -“Whatever man has done, man can do…”modeling is the key to duplicating any form of human excellence.” If you want what others have, just know what they know, and do what they do.” -“If there is no visual plan or path to success for you to model, then it is your responsibility to create a path for others to follow.“ - Sekou Obadias – Author of “SOGANUTU” – A book of life’s Maxims TEMPERANCE -“A balance life requires one to be temperate in all things - abstaining from that which is bad for you and be moderate with that which is good for you.” - Sekou Obadias – Author of “SOGANUTU” – A book of life’s Maxims

Thereafter, Hamilton always interpreted politics as an epic tale from Plutarch of lust and greed and people plotting for power. Since his political theory was rooted in his study of human nature, he took special delight in Plutarch’s biographical sketches. And he carefully noted the creation of senates, priesthoods, and other elite bodies that governed the lives of the people. Hamilton was already interested in the checks and balances that enabled a government to tread a middle path between despotism and anarchy. From the life of Lycurgus, he noted: Among the many alterations which Lycurgus made, the first and most important was the establishment of the senate, which having a power equal to the kings in matters of consequence did . . . foster and qualify the imperious and fiery genius of monarchy by constantly restraining it within the bounds of equity and moderation. For the state before had no firm basis to stand upon, leaning sometimes towards an absolute monarchy and sometimes towards a pure democracy. But this establishment of the senate was to the commonwealth what the ballast is to a ship and preserved the whole in a just equilibrium.

Both the Old Testament and the Quran tell a similar story of Adam, the first man, who threw happiness away, and was consigned by God to live a harsh life scratching a living from the earth. Earth is not a place where everlasting and permanent happiness is found. Looking for it here is a distraction that diverts us from pursuing moderate contentment and peace of mind.

Mindfulness of self: personal moderation to escape mass consumerism Mindfulness of work: the balancing of work and leisure Mindfulness of knowledge: the cultivation of education Mindfulness of others: the exercise of compassion and cooperation Mindfulness of nature: the conservation of the world’s ecosystems Mindfulness of the future: the responsibility to save for the future Mindfulness of politics: the cultivation of public deliberation and shared values for collective action through political institutions Mindfulness of the world: the acceptance of diversity as a path to peace This

Citing both the Buddha and Aristotle, Sachs makes the case for a “middle path,” a path of moderation and balance between work and non-work (what he calls, quaintly in this day and age, “leisure”), savings and consumption, self-interest and compassion, individualism and citizenship.

Don’t continue to straddle the fence. Commit your total effort and energy to Christ. The wholeheartedly committed Christian is the truly happy Christian. In Philippians 1:21 we read: “To me, to live is Christ and to die is gain.” When we lose sight of who God is and forget to give Him honor, anxiety sets into our lives and day-to-day living doesn’t make sense. When we make our goal the pursuit of things and we take our eyes off Jesus, we invariably will be disappointed in our journeys. God does not fail us. He gives us moderation and balance and direction and purpose. A full life. As I’ve mentioned, one of our family’s favorite verses is Matthew 6:33: “Seek first his kingdom and his righteousness and all these things will be given to you as well.” Yes, this is the ultimate anxiety breaker—seek first His kingdom. Bob and I use this as our test for doing anything in life. When we face a decision, we ask ourselves if we are truly seeking His kingdom first, or are we seeking to build our vision of success and value? In John 16:33 we read: “These things I have spoken to you, so that in Me you may have peace. In the world you have tribulation, but take courage; I have overcome the world” (NASB). God has promised us peace, but many of us choose anxiety instead. We will never be the women God wants us to be until we heed His call—“Come to me, all you who are weary and burdened, and I will give you rest” (Matthew 11:28). Prayer: Father God, take my eyes off the things of the world. I realize that life is more than things. I know that they don’t give my life purpose and meaning. I want to focus on serving You all of my existing days. Give me the power and conviction to follow Your ways. Amen.   Action: Analyze what is making you anxious. What are you going to do about it? Physically write out on a piece of paper what these anxieties are and what you will do to change each into peace. Today’s Wisdom: Anxiety is the natural result when our hopes are centered in anything short of God and His will for us. —BILLY GRAHAM

My conclusion is that humans evolved as obligate fat-eaters, and our biology is dependent on eating diets high in fat and moderate in protein, with carbohydrates providing only that balance of calories that cannot be obtained from readily available fat and protein sources.

to govern well, one should be able to speak well, reason well, practice moderation and balance, and be suffused with “humanity” in all its senses—including knowing something of how real human stories had played out in the past.

The medication naltrexone is used to treat alcohol and opioid addiction, and is being used for a variety of other addictions as well, from gambling to overeating to shopping. Naltrexone blocks the opioid receptor, which in turn diminishes the reinforcing effects of different types of rewarding behavior. I’ve had patients report a near or complete cessation of alcohol craving with naltrexone. For patients who have struggled for decades with this problem, the ability to not drink at all, or to drink in moderation like “normal people,” comes as a revelation.

Four books.* Four virtues. One aim: to help you choose . . . Courage, bravery, fortitude, honor, sacrifice . . . Temperance, self-control, moderation, composure, balance . . . Justice, fairness, service, fellowship, goodness, kindness . . . Wisdom, knowledge, education, truth, self-reflection, peace

You already have our guidelines for eating healthy (eat when you’re hungry, stop when you’re full, and eat all good things in moderation and with balance).

Generally, temperance means a kind of moderation, in drinking but also in attitude. In the tarot specifically, temperance is the most beautiful—and practical—quality imaginable. It’s a kind of balance. It’s when you take all your dreams and imaginings, all the things you most want and all the magic you believe in. And then, next to that, you take all the harsh realities of the way things actually are in the world. And you find the way to balance both sides inside you. So that when you’re planning and dreaming, you’re also being realistic, and if you find yourself caught in one of the traps of reality, you remember your own magic. Temperance is the place where magic meets the mundane, Wilhelmina. Remembering the mundane makes us smart; remembering

Generally, temperance means a kind of moderation, in drinking but also in attitude. In the tarot specifically, temperance is the most beautiful—and practical—quality imaginable. It’s a kind of balance. It’s when you take all your dreams and imaginings, all the things you most want and all the magic you believe in. And then, next to that, you take all the harsh realities of the way things actually are in the world. And you find the way to balance both sides inside you. So that when you’re planning and dreaming, you’re also being realistic, and if you find yourself caught in one of the traps of reality, you remember your own magic. Temperance is the place where magic meets the mundane, Wilhelmina. Remembering the mundane makes us smart; remembering the magic makes us brave.

In fact, you can be too competitive (insatiable), too caring (co-dependent), and too disciplined (repressed). In the delicate spectrum of virtue, only those that represent balance – the mean, as in golden mean – and embody moderation shield themselves from the downside of the extremes, establishing the delicate range of desired qualities

the virtues that every parent is obligated to teach their children: Courage: To stand up. To charge ahead. To not be afraid or timid in life. Moderation: To know balance. To be in control of oneself. To avoid excess or extremes. Justice: To do the right thing. To care for others. To do your duty. Wisdom: To learn. To study. To keep an open mind.

Almost any positive good [positive liberty] can be described in terms of freedom from something [negative liberty]. Health is freedom from disease; happiness is a life free from flaws and miseries; equality is freedom from advantage and disadvantage.. Faced with this flexibility, the theorist will need to prioritize some freedoms and discount others. At its extreme we may get the view that only some particular kind of life makes for ‘real freedom’. Real freedom might, for instance, be freedom the bondage of desire, as in Buddhism and Stoicism. Or it might be a kind of self-realization or self-perfection only possible in a community of similarly self-realized individuals, pointing us towards a communitarian, socialist, or even communist ideal. To a laissez-faire capitalist, it is freedom from more than minimal necessary political and legal interference in the pursuit of profit. But the rhetoric of freedom will typically just disguise the merits or demerits of the political order being promoted. The flexibility of the term ‘freedom’ undoubtedly plays a huge role in the rhetoric of political demands, particularly when the language of rights mingles with the language of freedom. ‘We have a right to freedom from…’ is not only a good way, but the best way to start a moral or political demand. Freedom is a dangerous word, just because it is an inspirational one. The modern emphasis on freedom is problematically associated with a particular self-image. This is the 'autonomous' or self-governing and self-driven individual. This individual has the right to make his or her own decisions. Interference or restraint is lack of respect, and everyone has a right to respect. For this individual, the ultimate irrationality would be to alienate his freedom, for instance by joining a monastery that requires unquestioning obedience to a superior, or selling himself into slavery to another. The self-image may be sustained by the thought that each individual has the same share of human reason, and an equal right to deploy this reason in the conduct of his or her own life. Yet the 'autonomous' individual, gloriously independent in his decision-making, can easily seem to be a fantasy. Not only the Grand Unifying Pessimisms, but any moderately sober reflection on human life and human societies, suggest that we are creatures easily swayed, constantly infected by the opinions of others, lacking critical self-understanding, easily gripped by fantastical hopes and ambitions. Our capacity for self-government is spasmodic, and even while we preen ourselves on our critical and independent, free and rational decisions, we are slaves of fashion and opinion and social and cultural forces of which we are ignorant. A little awareness of ethics will make us mistrustful of sound-bite-sized absolutes. Even sacred freedoms meet compromises, and take us into a world of balances. Free speech is sacred. Yet the law does not protect fraudulent speech, libellous speech, speech describing national secrets, speech inciting racial and other hatreds, speech inciting panic in crowded places, and so on. In return, though, we gain freedom from fraud, from misrepresentation of our characters and our doings, from enemy incursions, from civil unrest, from arbitrary risks of panic in crowds. For sure, there will always be difficult cases. There are websites giving people simple recipes on how to make bombs in their kitchens. Do we want a conception of free speech that protects those? What about the freedom of the rest of us to live our lives without a significant risk of being blown up by a crank? It would be nice if there were a utilitarian calculus enabling us to measure the costs and benefits of permission and suppression, but it is hard to find one.

The 'life of the party' is subject to living the shortest life, and the longest death.

Moderation has no creative force; the balance is sterile. Excess is not avoided, it is administered.

When applying the ideas from this book, it’s important to use moderation and discretion. Every rule has its exceptions, and every principle has its limits. If you take any design idea to its extreme, you will probably end up in a bad place. Beautiful designs reflect a balance between competing ideas and approaches.

YAMA: RESTRAINTS, MORAL DISCIPLINES. These are social ethics, including as kindness (ahimsa), truthfulness (satya), nonstealing (asteya), moderation (brahmacharya), and generosity (aparigraha).

We are wise to use moderation in all things, meaning to allow ourselves just enough but not too much of anything. This helps us live balanced lives and keeps the doors of our lives closed to the enemy.

The starting point to constructing your workout program is deciding how often you will exercise. The current general recommendations for physical activity are 150 minutes of aerobic activity week at moderate-intensity exercise. That equates to about half an hour a day, five days a week. That activity should include doing a range of physical activities that incorporate fitness, strength, balance and flexibility. However, such activities as gardening and playing sport should also be included in your total exercise count. Including these types of activities will help to make sure that you are getting the proper balance between exercise and recovery. Alternatively, it is recommended that you do 75 minutes of vigorous intensity exercise on a weekly basis. On top of that, you should do muscle strengthening activity on at least two days per week.

The following are all foods you should feel welcome to eat freely (unless, of course, you know they bother your stomach): Alliums (Onions, Leeks, Garlic, Scallions): This category of foods, in particular, is an excellent source of prebiotics and can be extremely nourishing to our bugs. If you thought certain foods were lacking in flavor, try sautéing what you think of as that “boring” vegetable or tofu with any member of this family and witness the makeover. Good-quality olive oil, sesame oil, or coconut oil can all help with the transformation of taste. *Beans, Legumes, and Pulses: This family of foods is one of the easiest ways to get a high amount of fiber in a small amount of food. You know how beans make some folks a little gassy? That’s a by-product of our bacterial buddies chowing down on that chili you just consumed for dinner. Don’t get stuck in a bean rut. Seek out your bean aisle or peruse the bulk bin at your local grocery store and see if you can try for three different types of beans each week. Great northern, anyone? Brightly Colored Fruits and Vegetables: Not only do these gems provide fiber, but they are also filled with polyphenols that increase diversity in the gut and offer anti-inflammatory compounds that are essential for disease prevention and healing. Please note that white and brown are colors in this category—hello, cauliflower, daikon radish, and mushrooms! Good fungi are particularly anti-inflammatory, rich in beta-glucans, and a good source of the immune-supportive vitamin D. Remember that variety is key here. Just because broccoli gets a special place in the world of superfoods doesn’t mean that you should eat only broccoli. Branch out: How about trying bok choy, napa cabbage, or an orange pepper? Include a spectrum of color on your plate and make sure that some of these vegetables are periodically eaten raw or lightly steamed, which may have greater benefits to your microbiome. Herbs and Spices: Not only incredibly rich in those anti-inflammatory polyphenols, this category of foods also has natural digestive-aid properties that can help improve the digestibility of certain foods like beans. They can also stimulate the production of bile, an essential part of our body’s mode of breaking down fat. Plus, they add pizzazz to any meal. Nuts, Seeds, and Their Respective Butters: This family of foods provides fiber, and it is also a good source of healthy and anti-inflammatory fats that help keep the digestive tract balanced and nourished. It’s time to step out of that almond rut and seek out new nutty experiences. Walnuts have been shown to confer excellent benefits on the microbiome because of their high omega-3 and polyphenol content. And if you haven’t tasted a buttery hemp seed, also rich in omega-3s and fantastic atop oatmeal, here’s your opportunity. Starchy Vegetables: These hearty vegetables are a great source of fiber and beneficial plant chemicals. When slightly cooled, they are also a source of something called resistant starch, which feeds the bacteria and enables them to create those fantabulous short-chain fatty acids. These include foods like potatoes, winter squash, and root vegetables like parsnips, beets, and rutabaga. When was the last time you munched on rutabaga? This might be your chance! Teas: This can be green, white, or black tea, all of which contain healthy anti-inflammatory compounds that are beneficial for our microbes and overall gut health. It can also be herbal tea, which is an easy way to add overall health-supportive nutrients to our diet without a lot of additional burden on our digestive system. Unprocessed Whole Grains: These are wonderful complex carbohydrates (meaning fiber-filled), which both nourish those gut bugs and have numerous vitamins and minerals that support our health. Branch out and try some new ones like millet, buckwheat, and amaranth. FOODS TO EAT IN MODERATION

When you move beyond your 40th birthday, there are a number of lifestyle factors that should underpin your fitness lifestyle. Consider the following 7 factors and think about how you stack up in regard to them. Do you: Get regular (at least 6 monthly) medical checkups? Not smoke? Get regular exercise? Eat sensibly and in moderation? Strive to maintain a balanced weight? Know how to relax? Drink alcohol in moderation?

Four books.[*] Four virtues. One aim: to help you choose . . . Courage, bravery, fortitude, honor, sacrifice . . . Temperance, self-control, moderation, composure, balance . . . Justice, fairness, service, fellowship, goodness, kindness . . . Wisdom, knowledge, education, truth, self-reflection, peace . . .

Courage, bravery, fortitude, honor, sacrifice … Temperance, self-control, moderation, composure, balance … Justice, fairness, service, fellowship, goodness, kindness … Wisdom, knowledge, education, truth, self-reflection, peace … These are the key to a life of honor, of glory, of excellence in every

some of the latest research in neuroscience suggests that we actually need a modicum of stress in our life. This type of stress is called optimal stress. Optimal stress is the balanced, moderate amount of stress that appears to be necessary to grow the new neurons and neuronal connections that correlate with keeping the brain healthy. Research shows that just as too much stress creates a biochemical condition that damages neurons in the brain, too little stress leads to the atrophy, death and lack of replacement of old neurons. This is why lifelong learning is widely recognized as one of the key practices necessary to avoid Alzheimer’s disease.

She had always told me stories about how poor a country Argentina was, being the reason for her girlfriend, Caterina, to move to Spain, which she said was the 13th richest country on the planet. Perhaps Martina's perception of Spain itself was crooked or surrealistic. She didn't realize that the country might be the 13th richest country in the world, but Spain was seriously broke and the people were desperately impoverished since 2007, the economic crisis had never ended, yet Martina seemed oblivious to all that. In her eyes, Spain was a rich country compared to Argentina. Martina perceived Europe and its various nationalities and countries in a surrealistic way, removed from reality; as if all Europeans were the same and equally trustworthy, just like non-Europeans in Spain, and she could not distinguish between people or groups of people coming from different places, with no reservations. This sounds very liberal, but there was only selfish capitalist interest behind it all and sometimes it showed for a moment or two that money was the main reason for her being in Europe in the first place, under the guise of a cover-up not being so much of a secret from me time to time. As if Spain were a playground for children or criminals, which wasn't too far from reality. But I noticed that she saw different false shadows under the same light casting shade of the same crap; she was confident in her beliefs, but at the same time seemingly questioning herself as to whether she was right or wrong, and if it mattered at all. Nonetheless, she was completely unaware of the dangers and trusted people too easily. She had no fear and appeared like a cool kid from the streets of even more dangerous places. Yet, considering her well-educated nature, and the fact that she could also be quite normal, she saw things differently than a European person, almost like a child from the favelas of Brazil, ready to kill for daily nutrition, making it an interesting paradox to observe her personality and her vibes changing like a kaleidoscope beneath the surface for those looking from the right angle. Martina didn't realize that Italy was Romania vol. 2, or what that meant--how history lives on, how the gypsies who died with the Jews never received a country of their own. I was not acutely aware of the fact that Spain was Romania vol. 3. The prospect of warm weather and easy money had been attracting criminals from all corners of the planet. She seemed to be the typical Libra she actually was, quite consciously quite lost and always trying to find her own balance unsuccessfully as if she was dizzy, never managing to attain the perfect measure, making mistakes and constantly questioning her own results and the actions that led to them. She attempted to conceal her lack of confidence with at times an exaggerated display of confidence. She vacillated between being too shy and too cool, never seeming authentic. I attempted to impart Herder's philosophy to her, explaining how opposing things can settle into harmony, where the truth is likely to be found in moderation and synthesis, hoping she would find it easier to maintain her inner balance amidst all the bad people and bad vibes coming from all directions.

She had always told me stories about how poor a country Argentina was, being the reason for her girlfriend, Caterina, to move to Spain, which she said was the 13th richest country on the planet. Perhaps Martina's perception of Spain itself was crooked or surrealistic. She didn't realize that the country might be the 13th richest country in the world, but Spain was seriously broke and the people were desperately impoverished since 2007, the economic crisis had never ended, yet Martina seemed oblivious to all that. In her eyes, Spain was a rich country compared to Argentina. Martina perceived Europe and its various nationalities and countries in a surrealistic way, removed from reality; as if all Europeans were the same and equally trustworthy, just like non-Europeans in Spain, and she could not distinguish between people or groups of people coming from different places, with no reservations. This sounds very liberal, but there was only selfish capitalist interest behind it all and sometimes it showed for a moment or two that money was the main reason for her being in Europe in the first place, under the guise of a cover-up not being so much of a secret from me time to time. As if Spain were a playground for children or criminals, which wasn't too far from reality. But I noticed that she saw different false shadows under the same light casting shade of the same crap; she was confident in her beliefs, but at the same time seemingly questioning herself as to whether she was right or wrong, and if it mattered at all. Nonetheless, she was completely unaware of the dangers and trusted people too easily. She had no fear and appeared like a cool kid from the streets of even more dangerous places. Yet, considering her well-educated nature, and the fact that she could also be quite normal, she saw things differently than a European person, almost like a child from the favelas of Brazil, ready to kill for daily nutrition, making it an interesting paradox to observe her personality and her vibes changing like a kaleidoscope beneath the surface for those looking from the right angle. Martina didn't realize that Italy was Romania vol. 2, or what that meant--how history lives on, how the gypsies who died with the Jews never received a country of their own. I was not acutely aware of the fact that Spain was Romania vol. 3. The prospect of warm weather and easy money had been attracting criminals from all corners of the planet. She seemed to be the typical Libra she actually was, quite consciously quite lost and always trying to find her own balance unsuccessfully as if she was dizzy, never managing to attain the perfect measure, making mistakes and constantly questioning her own results and the actions that led to them. She attempted to conceal her lack of confidence with at times an exaggerated display of confidence. She vacillated between being too shy and too cool, never seeming authentic. I attempted to impart Hegel's philosophy to her, explaining how opposing things can settle into harmony, where the truth is likely to be found in moderation and synthesis, hoping she would find it easier to maintain her inner balance amidst all the bad people and bad vibes coming from all directions.

Saad Jalal - Mindful Lifestyle Choices Healthy living is not solely about what you eat and how you exercise; it encompasses a holistic approach. Saad Jalal Toronto Canada - Practicing mindfulness, managing stress, getting adequate sleep, and avoiding harmful habits like smoking and excessive alcohol consumption are equally important. These choices are instrumental in promoting mental and emotional well-being and can significantly impact physical health. Saad Jalal -In conclusion, healthy living and eating are interconnected aspects of a fulfilling life. A well-rounded diet, portion control, and moderation, along with regular physical activity, contribute to physical health, while mindful lifestyle choices support mental and emotional well-being. By embracing these principles, individuals can embark on a journey to improve their overall quality of life, achieving a harmonious balance of body and mind.

Norepinephrine: The Wake-Up Neurotransmitter One of norepinephrine’s effects on the brain is to sharpen attention. As we saw earlier, norepinephrine (aka noradrenaline) can function as both a neurotransmitter and a hormone. When we perceive stress and activate the fight-or-flight response, the brain produces bursts of norepinephrine, triggering anxiety. But sustained and moderate secretion can also produce a beneficial result in the form of heightened attention, even euphoria, and meditation has been shown to produce a rise in norepinephrine in the brain. A modest dose of norepinephrine is also associated with reduced beta brain waves. 5.11. Norepinephrine: your wake-up molecule. Notice the paradox here. Norepinephrine is associated with both anxiety and attentiveness. How do you get enough to be alert, but not so much you’re stressed? Surrender is the key. Steven Kotler, co-author of Stealing Fire, says that stress neurochemicals like norepinephrine actually prime the brain for flow states. At first, the meditator is frustrated by Monkey Mind. But if she surrenders, despite the perpetual self-chatter of the DMN, she enters the next phase of flow, which is focus. She has hacked her biology, using the negative experience of mind wandering as a springboard to flow. Norepinephrine’s molecular structure is similar to its cousin, epinephrine. While epinephrine works on a number of sites in the body, norepinephrine works exclusively on the arteries. When both dopamine and norepinephrine are present in the brain at the same time, they amplify focus. Attention becomes sharp, while perception is enhanced. Staying alert is a key function of the brain’s attention circuit, which keeps you focused on the object of your meditation and counteracts the wandering mind. It also stops you from becoming drowsy, an occupational hazard for meditators. That’s because pleasure neurotransmitters such as serotonin and melatonin (for which serotonin is the precursor) can put you to sleep if not balanced by alertness-producing norepinephrine. Again, the ratios are the key. Oxytocin: The Hug Drug 5.12. Oxytocin: your cuddle molecule. Oxytocin is produced by the hypothalamus, part of the brain’s limbic system. When activated, neurons in the hypothalamus stimulate the pituitary gland to release oxytocin into the bloodstream. So even though oxytocin is produced in the brain, it has effects on the body as well, giving it the status of a hormone. It is one of a group of small protein molecules called neuropeptides. A closely related neuropeptide is vasopressin. All mammals produce some variant of these neuropeptides. Oxytocin promotes bonding between humans. It is responsible for maternal feelings and physically prepares the female body for childbirth and nursing. It is generated through physical touch but also by emotional intimacy. Oxytocin also facilitates generosity and trust within a group. Oxytocin is the hormone associated with the long slow waves of delta. A researcher hooking subjects up to an EEG found that touch stimulated greater amounts of delta, with certain regions of the skin being more sensitive. The biggest effect was produced by tapping the cheek, as we do in EFT. It produced an 800% spike in delta.

For all these reasons, melatonin is a great ally in preserving youth. It should be noted, however, that melatonin production decreases after age thirty. We can compensate for this by: ▪ Eating a balanced diet and getting more calcium. ▪ Soaking up a moderate amount of sun each day. ▪ Getting enough sleep. ▪ Avoiding stress, alcohol, tobacco, and caffeine, all of which make it harder to get a good night’s rest, depriving us of the melatonin we need.

On the face of it, it seems preposterous to think that walking doesn’t help with weight loss. Recall that energy balance is the difference between the calories one ingests and the calories one spends. You probably burn roughly 50 calories more by walking a two-thousand-step mile than driving the same distance. So trudging ten thousand additional steps a day (five miles) will expend a respectable extra 250 calories per day.30 To be sure, those ten thousand added steps might make you hungrier, but if you snack sensibly and consume 100 calories less than you walked off, those supplementary steps will eventually amount to a deficit of about 3,000 calories a month. That amount is just shy of 3,500 calories, the supposed number of calories in a pound of fat according to a much-cited, overly simplistic, and inaccurate 1958 study.31 Further, low- to moderate-intensity activities like walking burn relatively more fat than carbohydrates (hence the “fat-burning zones” on some exercise machines).32 As a result, lots of people try to trudge away extra pounds. Biological systems such as bodies are messy, and anyone who has struggled to lose weight knows that simple theories rarely apply to the convoluted realities of weight loss. What works for one person fails for another, and while many people successfully shed pounds when they start a new weight-loss plan, satisfaction often turns to frustration as the initial rate of weight loss diminishes and then reverses. Study after study has shown that overweight or obese people prescribed standard doses of exercise for a few months usually lose at most a few pounds. For example, one experiment with the clever acronym DREW (Dose Response to Exercise in Women) assigned 464 women to 0, 70, 140, and 210 minutes of slow walking a week (140 minutes is about five added miles). Apart from their prescribed exercise, the women took about five thousand additional steps per day as they went about their normal activities. After six months, those prescribed the standard 140 minutes a week lost only five pounds, while those assigned 210 minutes lost a paltry three pounds (more on this unexpected result below).33 Other controlled studies on overweight men and women report similarly modest losses.34

Courage, bravery, fortitude, honor, sacrifice . . . Temperance, self-control, moderation, composure, balance . . . Justice, fairness, service, fellowship, goodness, kindness . . . Wisdom, knowledge, education, truth, self-reflection, peace . .