A bowl of nuts

4 Foods to Build a Better Brain

In my work as a physician who focuses on mental health, I get to help people become healthier and happier. By cultivating gratitude, mindfulness, good sleep habits and getting regular exercise, people can build more joyful lives. And increasingly, the evidence shows that what you eat directly impacts how happy—or unhappy—you are. Over the past decade, researchers have repeatedly found that a junk-food diet is strongly correlated with the risk of mental health problems, particularly depression, dementia and attention deficit disorder. The converse is also true. For example, a large study from the University of Navarra in Spain followed healthy university students for more than four years and reported a 42 percent decreased risk of major depression for those who most closely adhered to a Mediterranean diet (rich in seafood, leafy greens and whole grains). Feed your brain This makes a lot of sense. Your food contains the building blocks of brain cells. A brain cell creates electricity and reaches out to connect and communicate with thousands of other cells. Because these cells are the most specialized ones in your body, your brain demands more energy and nutrients than any of your other organs—20 percent of everything you eat! It might sound a bit sensational to say that food can give you a bigger brain, but that is exactly what Australian researchers have found. The area of the brain called the hippocampus, which is involved in learning, memory and emotions was significantly smaller n individuals who ate a “Western diet” (full of processed and fried foods and simple sugars) in the study of 255 individuals ages 60 to 64 who were followed over four years and assessed with MRI brain scans. Read more: 4 Great Ways to Use Your Superfoods Food is the best medicine My favorite foods to prescribe combine to make a little rhyme: seafood, greens, nuts and beans…and of course a little dark chocolate. These foods form the core of the recipes in my new book Eat Complete: 21 Nutrients to Fuel Brain Power, Boost Weight Loss, and Transform Your Health. They contain a key set of nutrients that your brain needs to run optimally: B vitamins, long-chained (complex) omega-3 fats, minerals and phytonutrients (nutrients from plants). Let’s spend a moment thinking about “psychofarmacology” and the benefits of my favorite foods: Kale and other dark, leafy greens exemplify the rule of nutrient density: A cup of raw kale delivers 684 percent of the recommended daily allowance (RDA) of vitamin K, 206 percent of vitamin A, 134 percent of vitamin C, more iron per calorie than beef and a form of calcium that is more absorbable than that in milk, all for 33 calories. Read more: 3 Steps to Better Eating Mussels and other bivalves (clams, scallops, oysters) illustrate the attributes of seafood, offering an excellent source of long-chained omega-3 fats, vitamin B12, and numerous minerals. Six oysters deliver 509 percent of the RDA for zinc, 272 percent of vitamin B12, and 522 mg of combined omega-3 fats for just 57 calories. They are also high in protein and offer a third of the RDA of iron, selenium and vitamin D. My favorite foods to prescribe combine to make a little rhyme: seafood, greens, nuts and beans…and of course a little dark chocolate." 1. Almonds and nuts show us the importance of “good fats” and healthy snacks. Almonds are the top source of vitamin E, low levels of which are highly correlated with depression—a concerning fact, since 96 percent of Americans don’t meet the recommended daily allowance. 2. Lentils, beans and other legumes offer plant-based sources of protein and add more fiber to our diet—two important ingredients for happiness. One cup of lentils contains 90 percent of your daily need of folate, a B vitamin used to make serotonin and dopamine, two key brain molecules involved in mood, focus and cognition. 3. And now dessert! Dark chocolate possesses some magic molecules. In a recent study from Columbia University, researchers reversed age-related memory decline using extracts of cacao. 4. Go fermented. We are beginning to understand that the bacteria in your gut dictate much about your physical and mental health. So get some fermented foods like yogurt, kefir and sauerkraut into your diet. Plus, swap out simple sugars and refined carbohydrates for complex carbs found in whole foods (an apple versus apple juice). Eating for happiness means voting for brain health with each bite. These tips will help you get more of the brain-essential nutrients you need to feel your best. Dr. Drew Ramsey is an assistant clinical professor of psychiatry at Columbia University College of Physicians and Surgeons. Drew uses the latest findings in brain science to help people live their healthiest, happiest lives. His forthcoming book, due out in April, is Eat Complete: The 21 Nutrients that Fuel Brain Power, Boost Weight Loss, and Transform Your Health.
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Michael Breus – Overcoming Chronic Insomnia

In this special podcast series we have partnered with top well-being experts to help coach five members of our Live Happy team on how to make better choices and build habits that lead to more fulfilling lives. Through this series we'll tackle topics like improving communication with others, managing negative thinking, overcoming chronic insomnia, setting life goals and learning to unplug from work. In this episode Live Happy magazine Science Editor Paula Felps talks with Michael Breus, Ph.D., a Clinical Psychologist as well as aDiplomate of the American Board of Sleep Medicine and a Fellow of The American Academy of Sleep Medicine. As the subject of sleep continues to gain momentum in our sleep-deprived society, Michael has become a widely recognized leader in this ever-evolving field and serves on the clinical advisory board of The Dr. Oz Show. Dedicated to raising awareness of both medically diagnosed sleep disorders and the importance of quality sleep for all, Michael is on a mission to develop innovative education and communication programs. What you'll learn in this podcast: The problem with technology How sleep affects your personal health The simple equation to find out if you have insomnia How to get the best night's sleep Links and resources mentioned in this episode: Download afree sketch noteof this episode Download thefree e-book 10 Things Great Sleepers Do Download the free e-book At Least 3 Sleep Challenges Women Face Find outmore about the90 Days to a Happier Youproject Readabout Shelley Levittand her journey to better sleep Visit SleepCenters.org to find a sleep facility near you Thank you to our partner -AARP LifeReimagined! Thanks for listening! Thank you so much for joining us this week on Live Happy Now. If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Also,please leave an honest review for theLive Happy Now Podcast on iTunes! Ratings and reviews are extremely helpful and helps others to find the podcast; we greatly appreciate it! They do matter in the rankings of the show, and we read each and every one of them. Special thanks to Michael Breus, Ph.D., for joining us this week. Related articles: 5 Secrets to a Happy Morning Want Peace of Mind? 5 Essential Tips for Getting a Great Nap
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Top 10 Happiness Books You Don’t Want To Miss in 2016

Top 10 Books That Will Change Your Life in 2016

Our preview of 10 carefully selected books will help you craft a happier life filled with small moments of meaning and the occasional flash of triumph. Step out of your comfort zone and make 2016 a year to thrive. 1. Presence: Bringing Your Boldest Self to Your Biggest Challenges By Amy Cuddy Try standing in the Superwoman pose. Feeling more confident already? Harvard professor Amy Cuddy, known for her TED talk on power poses, says we can tackle things that once terrified us with small changes in our body language and mindset. Read real stories of people who have flourished by harnessing the power of their own presence. 2. The Happiness Equation: Want Nothing + Do Anything = Have Everything By Neil Pasricha Best-selling author of The Book of Awesome, Neil Pasricha sets out to change how you think about your time, career, family and your happiness in this latest book. He explores the nine secrets to happiness, including the belief that retirement is a broken theory, success doesn’t lead to happiness, and multitasking is a myth. 3. Year of Yes: How to Dance It Out, Stand In the Sun and Be Your Own Person By Shonda Rhimes Shonda Rhimes, creator of TV shows such as Grey’s Anatomy, Scandal and How to Get Away with Murder, is an introvert and workaholic who dreads public appearances. When her sister tells her that she “never says yes to anything,” she takes up the challenge. Year of Yes is a heartfelt and funny look at the terrifying and sometimes embarrassing moments of saying yes and overcoming some of her greatest fears, from public speaking to appearing on late-night TV. 4. Yoga and the Pursuit of Happiness: A Beginner's Guide to Finding Joy in Unexpected Places By Sam Chase True happiness can be simpler than we ever thought possible with the help of yoga. Why yoga? This ancient practice helps overcome discontent by quieting the mind and aligning our actions with our purpose. Yoga, this book implores, helps you realize that small, everyday moments infused with meaning, and not grand gestures, ultimately lead to happiness. 5. Live Happy: Ten Practices for Choosing Joy By Deborah Heisz Live Happy Chief Operating Officer and Co-founder Deborah Heisz, along with the editors of Live Happy magazine, bring you the latest research on the practices and actions that contribute to a happy life through deeply meaningful stories from everyday people and celebrities alike. Alanis Morissette, Shawn Achor, Gretchen Rubin and Jason Mraz are just a few of the people who reveal how small tweaks in your attitude and behavior can greatly enhance your daily joy. 6. The Here and Now Habit: How Mindfulness Can Help You Break Unhealthy Habits Once and for All By Hugh G. Byrne This thoughtful tome shows us how to break bad habits like constantly checking email and emotional over-eating by learning how to practice mindfulness. Mindfulness, the author claims, means creating healthier habits so you can stop living on autopilot and start living in the present. 7. Balanced and Barefoot: How Unrestricted Outdoor Play Makes for Strong, Confident, and Capable Children By Angela J. Hanscom Unstructured freedom of movement and outdoor play are vital for children’s cognitive development and growth, according to Angela J. Hanscom, pediatric occupational therapist and founder of TimberNook, an international nature-based program. Kids need rough-and-tumble outdoor play to develop their sensory, motor and executive functions, according to Angela. Instead, many lead sedentary lifestyles that can lead to health and cognitive difficulties. This book shows parents how to help their children thrive—even in an urban environment. 8. The Best Place To Work: The Art and Science of Creating an Extraordinary Workplace By Ron Friedman, Ph.D. In this book, award-winning psychologist Ron Friedman explains how to create a better workplace that will increase productivity and meaning at work. He shares his findings in the fields of motivation, creativity, behavioral economics and neuroscience. Filled with best practices, Ron shows how to boost creativity so that workers can make better decisions and generally feel more alive at work. 9. The Happiness Track: How to Apply the Science of Happiness to Accelerate Your Success By Emma Seppala, Ph.D. The latest findings in cognitive psychology and neuroscience reveal that our happiness has a profound effect on our professional lives by increasing our productivity as well as our emotional and social intelligence. Stanford researcher Emma Seppala explains that our outdated notion of equating success with living in a stressed-out, overdrive mode prevents sustainable happiness. Put yourself on the path to success with her practical steps. 10. Grit: The Power of Passion and Perseverance By Angela Duckworth Renowned positive psychologist Angela Duckworth shows us that the secret to outstanding achievement is not talent, but a focused persistence called grit. Identifying your passion and following through on your commitments are factors that contribute more to success than talent alone. In her first book, she explains and expounds on her groundbreaking research on grit, which shows that it may be more indicative of success than factors such as IQ or genetics. Read more: 10 Life-Changing Books That Will Stay With You Forever Sandra Bienkowski is a regular contributor to Live Happy and the founder and CEO of TheMediaConcierge.net.
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Half Marathon Goes a Long Way Toward Lasting Change

Half-Marathon a Milestone for Lasting Change

Welcome to 2016! I’m going to Disney World! Over the holidays I, like many of you, spent some time examining what I would like to accomplish in the coming year. I set personal, business and family goals. Some will require stopping bad habits (procrastination!) and others will require building new habits (regular sleep). In other words, I will need to change. And change is hard because, as Tal Ben-Shahar shares on the Live Happy Now podcast and in this month’s issue of the magazine, we don’t have much willpower. If you find yourself abandoning your resolutions after a couple of weeks or simply needing some strategies to accomplish change, Live Happy has a ton of information available this month to help you. Five of our staff members are undergoing their own transformations in our 90 Days to a Happier You! challenge. Time for change The great news is that we are all capable of change, and even small changes bring us closer to living the life that we want. I am feeling a sense of accomplishment because of a change I made last year. In late 2014, I took a hard look at my health. With three children and a job that requires travel, I was simply no longer making it to the gym. I was putting on weight and not feeling very energetic. I knew I needed a change. I wanted to add exercise into my life in a way that it became easy. I didn’t want complicated plans; I didn’t want to hire a trainer; and I needed to be able to exercise anywhere in almost every kind of weather with limited to no equipment. So, I took up running. Not born to run, but willing to try I know from reading Live Happy that running has tremendous benefits beyond physical health. Although I have played various sports, I have never enjoyed running. The runner’s high is something I have never experienced, and I am not sure I believe it exists. My spouse, on the other hand, has run four marathons, a half Ironman and too many half marathons for me to remember. She was quietly thrilled that I had decided to run, but aside from making some shoe and apparel suggestions, largely left me alone to do it my way (which is really the only way I ever do anything). Into the groove I set a goal of being able to run a 5K by Memorial Day and even took the initiative to register for a local race. Then I downloaded a Couch to 5K program and started to run. The idea was to run three times a week. Sometimes I did. Sometimes I didn’t. But, by Memorial Day I had stuck with it enough to lose a few pounds and be ready for the 5K. However, I was sick and couldn’t run. I surprised myself by being disappointed. Then one conversation jump-started my momentum. My run-crazy spouse said she has always wanted to run the Disney marathon. I said I wasn’t going to go to Disney to watch her run and be too weary to move for the rest of the weekend. She said, “If you run the half marathon, we can do it together.” I said OK. The goal Over the next week we researched, spent the money for plane tickets, arranged for her parents to watch the kids, and suddenly I was signed up for a half marathon—13.1 miles—when I hadn’t run more than 3.1 miles in 10 years or more than 10 miles at once since I was 18. Commitment—around the world, and back home So to start off this year, I am going to Disney World! I have prepared. Running has become a regular part of my life. I have run in Central Park and along the streets of NYC; in Cincinnati; Long Beach, California; on a cruise ship treadmill in San Jose; on a treadmill in Mexico City; on the beach in Gulf Shores, Alabama; and all over my neighborhood at home in Texas where my neighbors honk and wave. I am ready and excited! I have made real change, and this run will be a celebration of that accomplishment for me. I am not sure how I will do in the race. I still don’t love to run. And I am very slow. But it doesn’t matter. I achieved the goal of having a workout plan to fit my lifestyle. See how it goes! If you’d like to follow along and cheer or jeer me on the morning of the January 9 run, I will be on social media live from the event. You can follow on Twitter @dheisz on Instagram @debheisz or on Facebook/livehappy. Please share your goals and successes with our team in the Comments below or @livehappy on Twitter or on our Facebook page. Here’s to lasting change for us all in 2016! Deborah K. Heisz is the co-founder and editorial director of Live Happy.
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Where She Belongs

Where She Belongs

If you’ve ever wondered what your passion truly is, you’re not alone.“Many of us contemplate that,” says Hoda Kotb, Today show co-anchor and The New York Times best-selling author. “I think from time to time most people gaze out at the path they’re on and wonder if they should turn around or switch lanes.”In her latest book, Where We Belong: Journeys That Show Us the Way, Hoda shares inspiring stories of people who have made a switch and found their life’s purpose in unexpected ways. The project is dear to her heart. “It’s amazing to see a person click into their lane—to be doing something they just know is right, that feels right in their gut,” she says.Stories include those of an investment banker who became a minister after years of working on Wall Street and a young woman from a blue-collar background whose passion took her to Harvard Medical School. Celebrities profiled in the book include comedian Margaret Cho and former boxer Laila Ali, both of whom pursued their passions to find fulfillment.Hoda sat down with Live Happy to discuss her book and the spot where she says she ultimately belongs.Live Happy: What inspired you to write this book?Hoda Kotb: The fact that it’s never too late to find your path. Most of us think “I’ve been working at this for so long” or “I have a steady job and insurance,” so that where we’re at seems like the safe place to stay. But you can only swim upstream for so long, then you have to ride the wave. The laws of gravity will push you to where you need to go. And once you find the right fit your life can snap into place like two puzzle pieces.It’s inspiring when you meet people who are brave enough to make these choices. This project reminded me that you can carve out what you want in your life.LH: What surprised you the most from the stories you heard?Hoda: It wasn’t simple to find these stories. Maybe it was tough because most people play it safe in life. People feel like, “This is OK, so I’m going to stay on a path that’s OK and live a fine life.” You may live a beautiful life. But you won’t live the life you’re meant to live.It was interesting that those who made a change are unique. Listen, it’s safer to stay in a miserable job for 15 years because you make enough money to do x, y and z. The bravery of the people [in the book] surprised me because it’s not simple to follow your passion, and many of them almost didn’t make these life-altering decisions. LH: What’s the best decision you almost didn't make?Hoda: I think it’s when I was anchoring in New Orleans. I was living in a city I absolutely loved—and still do—and was in a relationship with a man I cared very much about. I had a terrific best friend and longevity in my job so everything seemed like I had found a great fit.Then I received a job offer to move to New York City and work at Dateline. That meant going from being a big fish in a small pond to being a tiny, puny little guppy in a huge pond.I thought about the security I had in New Orleans and my circle of friends where I felt safe and all kinds of stuff, and that I was going to make less money in New York, where it would be more expensive to live. So I wasn’t sure if—or how—I would make it.But then I listened to my gut: If I turned down the Dateline job, I would live to regret it. I knew I would be one of several correspondents and my contract said the network could fire me after six months. I felt like I was on the edge of a cliff and wasn’t sure if I should jump. But I knew that if I didn’t jump and go to New York, I’d be left imagining. I would have been thinking of the “what ifs,” and I wasn’t sure how I could live with myself. I was fortunate because I could take that risk without it affecting other people. I didn’t have a family, so that made the leap a little easier.Want more Hoda? Read our feature article in the February 2016 issue of Live Happy magazine.LH: What message would you like the book to leave readers with?Hoda: We live our lives where Monday bleeds into Tuesday, then Wednesday, then a week, a month and a year. I was in awe of people with the courage to change. When you see people who make a choice like that, you want to follow them and get their recipe for the secret sauce.Everyone has their own road map, and it’s my hope that this book might help someone find their own sweet spot. Or realize that anything is possible.The book’s intent isn’t to say to readers “Quit your job” or “Leave your loved ones.” The message is: If there’s a part of you that wonders what else might have been, or you’ve always had a passion in your heart, it would be a shame not to try it.Most of us can’t just up and leave our profession or go back to college to pursue the degree we’ve always wanted. So I hope this inspires people to put 10 percent of their time and money toward the thing they really want to do. You can still continue to do what you have to do, but 10 percent of the time you can put your brain in another place. Maybe down the line that 10 percent will grow to 15, 20 percent or more.Read more: Strings of PassionLH: Have you found your sweet spot?Hoda: I’m not sure I’ve found it. Probably, in a perfect world, I would teach second grade; I think that’s what I’m supposed to be doing. That’s such a great age!My passion is to one day have a camp for kids who—and there are so many of them!—are right there on the edge of growing into greatness but need a little guidance, a nudge or some help. I want to have a summer camp for kids who need extra love that is a place that helps them become who they want to be.That’s what I’d love to do, ultimately. Talking, dreaming, thinking about that is what I do in my 10 percent of passion time.Read more: Do What You LoveGina Roberts-Grey is an award-winning writer whose work has appeared in Family Circle, Self and Essence. She is a frequent contributor to Live Happy.
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3 Holiday Cookies With a Healthy Twist

During the holidays when I was growing up, barely a surface of my home was left uncovered by faux pine or "snow," with garlands wrapped around the staircase railing. As an adult, however, I have never really gotten into winter tchotchkes or decorating for the holidays. But I do like to transform my kitchen into a sort of Santa’s workshop, with my oven turning out hundreds of cookies and other treats. Keeping in mind that these goods require an energy boost for those of us who make them, this year, I thought, why not lace my holiday cookies with some health-enhancing superfoods? Tradition laden with nutrients Matcha (a fine powder made from pulverized bright green tea) made me think of a forest of verdant little Christmas tree sugar cookies, each promising the concentrated antioxidants (and signature grassy flavor) of this special tea, higher than other green teas because it utilizes ground-up leaves, rather than filtering out whole ones. Turmeric has been in the news a lot, said to ward off everything from cancer to arthritis to heart and liver disease. In addition, turmeric is perhaps the most promising food in terms of fighting depression—a true mood food if ever there was one. Turmeric brought me to thoughts of curries, and thus coconut, and with it, my favorite coconut cookie, the ANZAC biscuit. Chewy and salty-sweet, the turmeric version brings a note to the cookie plate that is at once exotic and familiar. Finally, I wanted to include a classic holiday Linzer cookie, which has always gotten its toasty flavor from ground nuts. Why not make them with walnuts, whose health profile (one ounce boasts more antioxidants than you get from all the fruits and vegetables you eat in a day) should crown them as king of the nuts? I'm not claiming that these cookies will work any miracles, but I do promise that a little nibble will bring you that kind of whole-body good feeling that, who knows, might just have the power to transform your day. Matcha Sugar Cookies Makes about 5½ dozen cookies COOKIES: 2 cups all-purpose flour, plus additional for rolling out cookies 3 tablespoons matcha powder** 1 teaspoon kosher salt 1½ sticks (12 tablespoons) unsalted butter, at room temperature ½ cup plus 2 tablespoons granulated sugar 1 teaspoon vanilla extract 1 large egg 2 tablespoons milk, optional ICING: 1¼ cup confectioners' sugar 2 teaspoons matcha powder 3 tablespoons milk Red, white, or silver sprinkles or dragees (silver sugar balls) SPECIAL EQUIPMENT: A Christmas tree cookie cutter. For the cookies: In a large bowl, whisk together the flour, matcha powder, and salt; set aside. In the bowl of an electric mixer fitted with the paddle attachment, beat together the butter, sugar and vanilla on medium-high speed until light and fluffy, scraping down the sides of the bowl once, about 7 minutes. Add the egg and beat until combined; scrape down the sides of the bowl. Reduce the speed to low and add the flour mixture in 3 additions, scraping down the sides of the bowl once, and mixing until the dough just comes together. If the dough remains crumbly, add the milk a tablespoon at a time and mix until it just comes together. Press into a flat brick and wrap in plastic; refrigerate until firm, at least 3 hours. Bring the dough to room temperature for 10 minutes. Position the oven racks in the upper and lower thirds of the oven, and preheat to 350 degrees F. Line two baking sheets with parchment or silicone baking pads. Dust a work surface and rolling pin lightly with flour. Remove a third of the dough and roll it out to about 1/8-inch thick. (Keep remaining dough wrapped in plastic.) Cut into trees and gather up the scraps; wrap scraps in plastic and refrigerate. (Repeat with remaining dough; you may re-roll scraps a few times.) Transfer trees to the lined baking sheets and bake until toasted and fragrant, switching and rotating the pans halfway through, about 8 minutes. Transfer to a rack to cool completely. For the icing: Whisk together the confectioners' sugar and matcha powder, then whisk in the milk until smooth. Spoon the icing on top of the cooled cookies and let excess drip off back into the bowl; sprinkle with decorations. Place on a rack to dry rack to cool. **Matcha powder is available at Whole Foods, specialty and health food markets, and online. Coconut-Turmeric Oatmeal Cookies Makes about 5½ dozen cookies 1 cup sweetened flaked coconut 1 cup all-purpose f our 1 cup old-fashioned rolled oats 1 cup granulated sugar 2 teaspoons turmeric ¾ teaspoon kosher salt 1½ teaspoons baking soda 2 tablespoons boiling water 10 tablespoons unsalted butter 1 tablespoon honey Position the oven racks in the upper and lower thirds of the oven and preheat to 300 degrees F. Line two baking sheets with parchment or silicone baking pads. In a large bowl, whisk together the coconut, four, oats, sugar, turmeric and salt. Set aside. In a small bowl, stir together the baking soda and boiling water. In a small saucepan, melt together the butter and honey. Remove from the heat, then whisk in the baking soda mixture. Stir into the flour mixture. Pack teaspoons of the dough and turn out onto the lined baking sheets, about 2 inches apart. Bake until golden brown, switching and rotating the baking sheets halfway through, about 10 minutes. Cool the cookies on the baking sheets 5 minutes, then transfer to racks to cool completely. Walnut Linzer Thumbprints Makes about 5½ dozen cookies 1 cup walnuts ½ cup granulated sugar ¼ teaspoon cinnamon ½ teaspoon kosher salt 1½ sticks unsalted butter, cut into tablespoon-size pieces 1¾ cup all-purpose f our A scant ½ cup raspberry preserves (not seedless) Position the oven racks in the upper and lower thirds of the oven and preheat the oven to 350 degrees F. Line two large baking sheets with parchment or silicone baking pads. Spread the walnuts out in a small baking pan and bake until fragrant, about 12 minutes. Cool completely and leave the oven on. In the bowl of a food processor, pulse the nuts with the sugar, cinnamon and salt until ground to sandy crumbs. Add the butter, a few tablespoons at a time, and pulse until blended before adding more. Add the f our and pulse until the dough forms a cohesive ball. Scrape the dough into a medium bowl. Remove heaping teaspoons of dough and roll into 1-inch diameter balls. Arrange dough balls about 1½ inches apart on the lined baking sheets. Press an indentation in the center of each ball. Fill the thumbprint in each cookie with about ¼ teaspoon raspberry preserves. Bake until toasted on the edges and fragrant, switching and rotating the pans halfway through, about 15 minutes. Let cookies sit on the cookie sheet on a cooling rack 5 minutes, then transfer the cookies to the rack to cool completely. Leslie Porcelli is a freelance writer living in New York. Previously she was an editor at Gourmet and Martha Stewart Living.
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Behind the Scenes with Jillian Michaels

Behind the Scenes with Jillian Michaels

Jillian Michaels shows up exactly seven minutes late for the Live Happy photo shoot at Smashbox Studios in Culver City, California, apologizing profusely. “I’m so tired,” she says. “I’m just waking up.” Later, her business partner, Giancarlo Chersich, or “G” as everyone calls him, will give an account for the delay. As they were heading out the door of Jillian’s Malibu farmhouse, her 3-year-old son, Phoenix, threw his arms around her neck. “Jillian was embracing him to death,” G says. “She was like, ‘one more minute, one more minute.’ I let it go for a while, before I said, ‘We gotta go.’” An ever-growing family By the time Jillian is sitting in the makeup chair, she seems revived. She shares pictures of Stella, her pet pig, with her crew—all old friends that she addresses as “mama”—and lets out a huge “what the…” when she gets a text from her partner Heidi Rhoades that says, “We have a new pet.” A photo shows an enormous turtle, soon to be named Elmer, that was rescued from a Malibu intersection. Jillian, real and relaxed Though Jillian gently chides her assistant, Emily, for loading up her lunch plate with brownies and cookies (“She never eats vegetables!” Jillian says, like a fretful mom), she is, in real life, nothing like her drill sergeant persona on The Biggest Loser. For one thing, she can be self-deprecating. “I hate being short!” she says, when a couple of the dresses she tries on for the shoot turn out to be way too long for her 5’2” frame. And when photographer Jeff Lipsky asks her to swing her arms while he’s snapping pics of her walking with, ironically enough, Aerosmith’s “Walk This Way” playing in the background, Jillian collapses in giggles. “Hold on, hold on,” she says. “ I don’t know how to do that!” The woman who pulls off every move, from karate kicks to burpees, with impeccable finesse, suddenly has forgotten how to coordinate her legs and her arms. Hurricane Jillian Maybe she’s just hungry. When the shoot breaks for lunch, Jillian is giddy. In full production on her new E! docu-series Just Jillian, she’s been working nonstop 17-hour days, and, she says, “I can’t remember the last time I sat down for a meal. I love this!” She goes back for seconds of quinoa, grilled vegetables and steamed fish. As they eat, everyone swaps stories about how they get their kids to stay in line. “I pull a Jerry Maguire,” Jillian says, evoking the 1996 Tom Cruise film. “I tell them, ‘Help Mommy help you.’” Back to the farm Before she leaves, Jillian stops to do some shopping right off the racks of clothing the stylist pulled for the shoot. Skipping over the designer dresses and consulting with Chloe, her best friend and hairstylist, she buys two pairs of Joe’s jeans and a flannel shirt by Current Elliott. Then it’s 25 miles back to Malibu to meet Elmer. To read our in-depth feature on Jillian Michaels, see the February 2016 issue of Live Happy magazine. Learn more about what's coming up in the magazine when you tune in to our fantastic new podcast, 3 Steps to Lasting Change With Tal Ben-Shahar, which includes a preview of the February issue. Shelley Levitt is a freelance journalist based in Southern California and an editor at large for Live Happy.
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Super Genes with Deepak Chopra and Rudolph Tanzi

Deepak Chopra is a pioneer of integrative medicine and the author of more than 80 books published in 43 languages. Many have been New York Times best-sellers in both the fiction and nonfiction categories. Rudolph E. Tanzi is an internationally acclaimed expert on Alzheimer's disease and was included in TIME magazine's "TIME 100 Most Influential people in the World." In this episode, Live Happy COO, Co-Founder and Editorial Director Deborah Heisz talks with Deepak and Rudolph on their latest book Super Genes: Unlock the Astonishing Power of Your DNA for Optimum Health and Well-Being. What you'll learn in this podcast: A basic understanding of genetics The lifestyle choices you can make to enhance your personal well-being How to change your genetic activity Links and resources mentioned in this episode: Watch a free introductory video about the book Super Genes Purchase a copy of Super Genes: Unlock the Astonishing Power of Your DNA for Optimum Health and Well-Being Visit DeepakChopra.com Thank you to our partner - AARP Life Reimagined!
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6 Steps to Better Sleep

6 Steps to Better Sleep

As part of Live Happy’s special series 90 Days to a Happier You we’ve gathered experts from around the country with unbeatable advice about how we can change habits and live better in 2016. Below, in the first part of an ongoing blog series, sleep expert Michael Breus, Ph.D., walks us through the steps of a successful sleep intervention. Wasted. Wiped out. Zonked. Knackered. If you have insomnia, then you know what it feels like to be very, very tired during the day. That’s because you simply are not getting enough good quality sleep at night. Research shows that sleep deprivation affects every organ system and can bring on severe psychological distress. In fact, in many countries it is used as a form of torture! Many factors can cause acute or chronic insomnia, including anxiety, stress, depression and physical ailments such as asthma, cancer and heart failure. In addition, noise, light or extreme temperatures can interfere with one’s sleep, as can a change in sleep schedule and many other factors. What are the symptoms of insomnia? If you have insomnia, you might have difficulty falling asleep, you may wake too early, or, like Live Happy editor at large Shelley Levitt, you may wake up many times during the night. During the day, you might feel tired, irritable and have a lack of motivation or problems with concentration and memory. You might find yourself making mistakes at work or school and having unexplained headaches or stomach pains. Not surprisingly, one symptom is worry about sleep! How is insomnia treated? The main treatment for insomnia is Cognitive Behavioral Therapy, a highly effective form of talk therapy in which you counter irrational thinking with more logical thought patterns. Before we start CBT, I ask my patients to make a few lifestyle changes and sleep schedules. 1. Make lifestyle changes to improve sleep Give yourself a chance to relax before bedtime by bathing or listening to relaxing music. Try not to eat a heavy meal late in the day. Make your bedroom comfortable for sleep: Keep it dark, quiet, and not too warm or cold. Use a sleep mask to block light or earplugs or a fan to block noise. I know it’s a struggle, but try not to worry about sleep when you go to bed. You can distract yourself with reading, prayer or meditation. Turn your clock around so you won’t be tempted to constantly check the time; you may even want to move your clock across the room to resist temptation. 2. Be aware of triggers that set off your insomnia Many people have a predisposition to stress and anxiety, which may then make them more likely to fall into insomnia. Something occurs called a “precipitating event,” which can be the loss of a loved one, a divorce or a new job—anything that causes a large amount of stress. This event in turn can bring on negative habits such as not getting to bed regularly or using alcohol to help with sleep and deal with the stress. Things start to snowball and can develop into a case of insomnia. If you know you are about to encounter a stressful situation or time, try to seek ways to alleviate the stress, such as exercise and meditation, so that you do not end up falling into a negative sleep or caffeine/alcohol pattern. 3. Keep a sleep diary I ask patients to keep a sleep journal in which they write down the information below, which we then review, looking for patterns: Time you went to bed. Approximate time you fell asleep. Time you woke up. Number of times you woke up during the night. Amount of time you stayed awake during the night. If you used any medication. Any grogginess upon waking in the morning or during the day. Naps and durations. 4. Sleep restriction This technique is highly effective if done correctly under the supervision of a sleep specialist or health care professional. It is completely counterintuitive, but it really works. I ask my patients to go to bed later, not earlier. So for example, if you’ve been going to sleep at 10 p.m. but not falling asleep until 12 a.m., and then getting up at 6:30 a.m., I would ask you to go to bed instead at 12:30 a.m. This allows for only 6 hours in bed. After seven to 10 days, I usually see that the number of awakenings at night reduced and the amount of sleep consolidated. The brain is starting to know when to go to sleep and stay asleep. It is difficult, though, and the schedule must be maintained on the weekends as well. 5. Cognitive restructuring It turns out that the way you think about sleep affects the way you sleep. For example if you think, “If I don’t get eight hours of sleep, it will cause me major health consequences,” you create a level of anxiety every time you don’t get that eight hours. I use a specialized questionnaire to identify cognitive misperceptions like this one. Next we spend time investigating these perceptions to see if they are true (in most cases they are exaggerated) and what the patient can do to reframe his or her thoughts about sleep. Then doctor and patient work through these misperceptions together. (This step is an example of Cognitive Behavioral Therapy.) 6. Meditation and relaxation training If the sleep restriction is working, but you are still having difficulty falling asleep when your bedtime is moved earlier, I go to specialized relaxation techniques designed to help specifically with falling asleep or waking up in the middle of the night. Read Michael's second blog here. To see Michael's recommendations in action, read sleep intervention "subject" Shelley Levitt's blog here. Listen to Michael himself explain how to overcome chronic insomnia on our podcast! Michael Breus, Ph.D., is a board-certified sleep specialist in Los Angles, California. His books include Good Night: The Sleep Doctor's 4-week Program to Better Sleep and Better Health and The Sleep Doctor’s Diet Plan: Lose Weight Through Better Sleep. Michael has made appearances on national media, including Dr. Oz, Oprah and CNN.
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Jewel: Pieces of Her

Jewel: Pieces of Her

Jewel’s childhood was spent in the wilderness of Homer, Alaska. The singer/songwriter spent much of her teens traveling along the west coast, playing music to survive. Her career began to take shape in San Diego in the 1990s, while she was living in her van. Now, two decades later, the multi-platinum megastar has enjoyed years of well-earned success, the adoration of millions, and an amazing life story to share. This past fall, she released two of her most personal works yet: her back-to-her-roots album “Picking Up The Pieces” (featuring a can’t-miss duet with Live Happy cover girl Dolly Parton) and her long-awaited memoir, Never Broken. We spoke to Jewel about her ups, her downs, and how her life might inspire others to find their own smile. Live Happy: Was writing your book a way for you to set the record straight on many of the misconceptions about your life that have surfaced over the years? Jewel: I didn't do it so much to set the record straight. I've never really had a chip on my shoulder one way or another. … I did it really because I'm very, very aware of how much people hurt in the world and I think there are things we can do about it. I think people are waiting for permission from other people to live happy lives, and the only people we need permission from is ourselves. Live Happy: Obviously, your life is now somewhat of an open book, literally. Going back to the days when you were out struggling on your own, did you feel more guarded? Jewel: Shame lives in silence and it drowns you. The only antidote to shame is communication, and so I just started saying everything I was afraid of, that I thought was bad about myself. I started writing songs about it and singing in the coffee shops in San Diego, and a very bizarre thing happened. People didn't laugh at me or shun me. I felt peace and they felt peace. They felt the exact same way as I did. Really it was about the empowerment of being able to be honest about who and what you were with all of your flaws and allow yourself to be seen. If you're kidding yourself about what your fears and your shames are, you're not actually going to be able accept change in your life. I think that's a critical thing. I think people should share. I think people should have real debates about what's happened in their lives instead of being shamed and trying to hide it. Live Happy: How has the idea of happiness changed for you as you evolved from upstart artist to successful star? Jewel: I was just as aware when I was a kid that happiness is a learned skill, I think, and that some houses don't nurture happiness. When I moved out at fifteen, I started something called my happiness journal where I was going to figure out how to be happy, but it only makes you examine what happiness means because it's a very blanket statement. … For me I think a lot of times people think happiness is like a continent. They're like, "I found Europe, and I'm never leaving now that I found Europe." It's not like that. It's fleeting, and that's what makes it beautiful. There's nothing constant in our lives, and if you can't accept that you're going to be miserable because you have emotions in the same day that all switch between happiness and anxiety and fear and trepidation and courage. It's the mixed bag that makes us feel alive. I like that; I can handle that. I like noticing when I am happy just doing very simple things. In my book I talk about creating a home for happiness. You have to create an environment for happiness to live in your life. You can't have a disorganized, stressful environment in a home life and expect happiness to come. I really do talk a lot about building the foundation for happiness. Live Happy: When people read your book, will they be surprised by some of the events that made you happy? Jewel: The highest times in my life were always simultaneously the lowest times in my life, that’s a kind of strange thing about me. The heights of my fame were actually some difficult years personally. I think that will really surprise people reading about that. I think my lows, like being homeless, were the most fertile and educational times for me. I still really draw a lot from what I learned to turn my life around. I don't have any bad memories of it, and the main takeaway for me is just that the human spirit can endure a lot and you're not broken. Your soul isn't a teacup that breaks. You're intact, and it's really learning how to let go of the wounds and the damage that's happened to you, but it doesn't break you. It's more like an archaeological dig back to yourself. I really don't believe you're broken. I hope a lot of different survivors would read the book and agree. Gerry Strauss is a journalist specializing in entertainment and pop-culture features. He has interviewed everyone from actress Mayim Bialik to pro wrestler Paul “Triple H” Levesque.
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